Testosterone is the main androgen or hormone that determines biological males. While women do produce, and need, small levels of testosterone, it is essential for determining the characteristics of biological masculinity. As we age, we tend to produce less testosterone. This can have an impact on everything from libido to bone health. To counteract this loss of testosterone, there are testosterone boosters. However, some foods boost testosterone.
For many people, a natural answer to health issues is the preferred way of addressing them. While there are many supplements that are safe and effective, many people would prefer to address things like decreased testosterone levels with dietary approaches. There are many foods that boost testosterone, and for some, this may be all they need.
Foods that boost testosterone can potentially put many people back on track. With the natural loss of testosterone that comes with aging, a natural boost from the foods we eat can be all it takes to return testosterone to healthy levels.
What is testosterone? Why is testosterone important? And what are some foods that boost testosterone? This guide will introduce you to some natural and healthy foods that boost testosterone.
What is testosterone?
The two primary sex hormones are testosterone and estrogen. Everyone produces testosterone but people who are biologically male produce far more testosterone than biological females. People who are biologically female produce more estrogen than testosterone.
The hormone testosterone is responsible for producing several biological features in men. These include:
- Sperm production
- Maturity of sex organs
- Increased body and facial hair
- Bigger muscles
- Deeper voices
As we age, our bodies can slow testosterone production. As testosterone production decreases, it is possible to experience decreased libido, a decrease in muscle mass, and even erectile dysfunction.
Some of these conditions can come as a result of other factors. A decrease in libido, for example, is often a symptom of depression and anxiety. Loss of muscle mass may also be a result of more serious health problems. Check with your doctor to make sure that what you are experiencing is a part of the natural decrease in testosterone production.
Why is testosterone important?
Testosterone is an androgen hormone. It is produced in the adrenal cortex, the male testes, and the female ovaries. Testosterone is the primary hormone that determines male biological characteristics. It stimulates hair growth, the production of sperm, and increased muscle growth. Testosterone helps maintain healthy bones and a healthy reproductive system for both men and women. Testosterone is also involved in a healthy circulatory system since it works with the production of red blood cells.
We tend to produce less testosterone as we age, and this is a normal part of the aging process. However, some conditions can cause low testosterone levels in otherwise healthy men. Low testosterone can lead to what is called hypogonadism. Symptoms of hypogonadism include:
- reduced sex drive
- erectile dysfunction
- low sperm count
- enlarged or swollen breast tissue
If untreated, hypogonadism can lead to long-term conditions that may include:
- loss of body hair
- loss of muscle bulk
- loss of strength
- increased body fat
Chronic long-term low testosterone may lead to osteoporosis, loss of bone, mood swings, reduced energy, and testicular shrinkage.
As you can see, there are real health effects from low testosterone. This is why some people choose to find ways to boost their testosterone levels. It is possible to boost testosterone levels by eating certain types of foods.
8 Best Foods To Naturally Boost Testosterone-Levels
There are several food sources that can lift testosterone levels. Foods that can boost testosterone include:
Fish such as salmon, sardines, mackerel, and herring are all rich in things like vitamin D and omega-3 fatty acids. These nutrients are important for healthy hormone levels. Fatty fish need to be distinguished from other fatty foods like fast foods which can actually lead to decreased testosterone levels. In addition to fatty junk foods, diets that rely too heavily on low-fat and nonfat foods can also lead to decreased testosterone levels. The key is in the types of fats you eat, and things like omega-3 fatty acids that are so prevalent in fatty fish can boost testosterone.
Simple honey can work as a natural testosterone booster. Research has shown that honey increases the production of a specific type of hormone called a luteinizing hormone. This hormone enhances the productivity of Leydig cells which are part of the primary biological mechanisms that produce testosterone. About four teaspoons of honey a day can lead to increased testosterone levels. Honey also contains the trace mineral Boron which also increases testosterone production.
Dark, Leafy Greens
Dark leafy greens are loaded with nutrients. They contain high levels of magnesium which is a key component in the production of testosterone. This is especially the case for older men. Magnesium seems to increase testosterone levels by reducing oxidative stress.
Oxidative stress is caused by the presence of free radicals in the body. These free radicals cut down the body's natural ability to defend against infection and other illnesses. By increasing magnesium levels, natural functions like testosterone production work more efficiently. Studies that looked at the effects of magnesium on older men, men 65 or older, found that men who had sufficient levels of magnesium also had higher levels of testosterone.
Cocoa products like cocoa powder are also high in magnesium and other antioxidants. These are known to enhance testosterone production. Cocoa products are especially rich in flavonoids which are powerful antioxidants that reduce the presence of free radicals and reduce inflammation. To get the most benefit from cocoa products, make sure you use cocoa products that are not filled with added sugar.
Avocados are a great source of similar types of fats as fatty fish. The omega-3 fatty acids that can help boost testosterone are also found in avocados. Avocados are also high in magnesium and boron which are both natural testosterone boosters. Boron in particular helps protect the body against certain types of breakdowns that can directly impact testosterone levels.
Cabbage and other vegetables in the cruciferous family like broccoli, Brussel sprouts, and kale are great for boosting testosterone. These vegetables contain a compound called indole-3 carbinol which can be converted into hormones in the body like testosterone.
Eggs are loaded with healthy fats, protein, and a trace mineral called selenium which is a powerful antioxidant. Studies have shown that the nutrients in eggs activate physiological pathways that allow for the expression of certain genes associated with the production of testosterone. Other studies have demonstrated the correlation between sufficient levels of selenium and healthy testosterone levels.
Tips to improve your testosterone levels
In addition to eating specific foods that can boost testosterone, there are other natural and healthy ways to both increase your testosterone levels and maintain healthy testosterone levels. Tips for improving testosterone levels include:
Maintain a healthy body weight
This is the single most important thing you can do to naturally increase testosterone levels. When you gain weight and when belly fat increases, this leads to an increase in the production of an enzyme called aromatase. This enzyme converts fat cells to estrogen. Not only does being overweight contribute to low testosterone, but it also leads to the production of the female hormone. With every one-point drop in your body mass index (BMI) your testosterone level will increase by approximately 1 point.
Reduce your risk of developing diabetes
Diabetes can cause your testosterone levels to drop below what is considered medically normal. Over a single decade, having diabetes can double your risk of abnormally low testosterone.
Simply combining aerobic exercise and resistance exercise, you can seriously increase testosterone production. Regular exercise also prevents most of the common conditions that cause men to see a decrease in testosterone production. However, too much exercise can lead to reduced testosterone levels. By depleting your body, you can cause testosterone levels to decrease.
What is not commonly known is that most of the testosterone production in the human body happens during a specific phase of sleep. The phase of sleep known as Rapid Eye Movement (REM) is the phase in which the bulk of testosterone is produced in the body. When sleep cycles get disrupted and you no longer experience healthy phases of sleep, testosterone production can decrease. Regular restful sleep can increase testosterone production.
Other things to consider include:
Avoid tobacco products
Avoid excessive alcohol use
Avoid all opioid drugs
Avoid xenobiotics: These are a type of antibiotic that mimic the body’s hormones and can interrupt testosterone production. Examples of xenobiotics include:
- Bisphenol A (BPA).
Generally maintain a healthy diet
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Tribulus terrestris is a Mediterranean plant that's covered with spines, also called puncture vine. People use the fruit, leaf, or root of the tribulus plant as medicine. Some formulations also include other ingredients. Over the years, people have taken tribulus to enhance athletic performance, bodybuilding, and for a wide range of health issues that may include heart and circulatory conditions and sexual issues.
Horny Goat Weed
Horny goat weed refers to various herb species of the Epimedium genus and may be known as "yin yang huo”. Horny goat weed contains chemicals that might help increase blood flow and improve sexual function. People use horny goat weed for erectile dysfunction (ED), sexual problems, weak and brittle bones, health problems after menopause, and other conditions.
Nourishing, Nutty Maca. It looks like a mix between a potato and white radish. It grows wild in the frigid ground of the Andes mountains thousands of feet above sea level in Peru and it has a nutty, slightly butterscotch-y taste. Maca root, which comes from the mustard plant family, is a nutritional powerhouse and is considered a superfood. Maca root goes by many names, including maca-maca, maino, ayak chichira, and ayak willku. It's also called Peruvian ginseng. Both have a reputation for giving big boosts of energy.
Wrapping things up
Testosterone is the primary hormone that determines biologically masculine traits. This is the hormone that makes it possible to develop larger muscles, and it is the hormone that drives the libido. In order to maintain muscle mass, healthy bones, and a healthy sex drive, our bodies must produce a healthy level of testosterone.
As we age, it is normal for testosterone production to slow down. For most men, this does not present any serious issues or effects. Our bodies naturally adjust to these changes, and we can maintain both a healthy body and even a healthy sex drive. But for some men, testosterone levels drop either due to aging or due to some other medical condition. In this case, men may want to consider taking steps to boost testosterone production.
As you can see from this guide, there is a list of healthy foods you can include in your diet to boost testosterone production. You should also consider the other healthy tips for boosting testosterone production. Diet and exercise should always be the first course of action for good health.
But if it turns out you need a supplement to boost testosterone, NFS’s PRIME™ Testosterone Booster contains natural testosterone boosters than can produce real results. . NFS’s PRIME™ Testosterone Booster will seriously increase testosterone levels and get you back to healthy activity and a healthy libido.