Certain foods, including oysters, leafy greens, fatty fish, and olive oil, may encourage the body to produce more testosterone. Foods that contain zinc, vitamin D, and magnesium may be key. A person can ensure they receive the right nutrients by following a balanced diet.
Pick Pomegranate. Start your day with a glass of this ancient seedy fruit's juice instead of OJ. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. And it can lower your blood pressure and put you in a better mood!
Bananas. Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!
Bread, pastries, and desserts
A 2018 study linked a diet high in bread, pastries, and other desserts to low total testosterone levels in Taiwanese men. Additional factors included high dairy consumption, dining out regularly, and not eating enough dark green vegetables.
Collectively, there is an evidence that onion or onion extracts (e.g., aqueous extract ~30 mg day−1) enhances testosterone production in males.
You may also want to include foods rich in the natural testosterone boosters zinc (oysters, beef, oats), magnesium (nuts, seeds, spinach, beans), and vitamin D (fatty fish, fortified milk).
A 2020 study noted a link between vitamin D levels and testosterone. Males with a vitamin D deficiency had lower testosterone levels than those without a deficiency. This suggests that boosting vitamin D levels may help raise testosterone levels. Vitamin D supplements could also help increase libido for some people.
Eating lots of white bread, pastries, and desserts, which are high in simple carbohydrates, can negatively affect testosterone levels. Dairy products, especially from pregnant cows, have been associated with lower testosterone and higher estrogen levels in men.
Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Egg yolks contain a great source of vitamin D and can help boost testosterone levels.
Studies show that caffeine can increase testosterone levels, which is directly linked to improvements in strength and endurance, contributing to enhanced athletic performance. Caffeine also stimulates cortisol secretion, particularly at higher doses, aiding in energy mobilization during stress and exercise.
While, in both human studies, the dose used was 20 g per day over approximately 3–12 weeks duration. Collectively, as a result, the main stream of this specific research context reveals that oral administration of honey increases serum testosterone level in males.
These results suggest that dietary supplementation with 0.8 g/100 g garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone in rats fed a high protein diet.
Avoiding foods such as nuts, margarine, peanut butter, commercial seed oils, chips, processed foods, and fried foods can safeguard you from lowered testosterone levels. Staying away from these six foods that lower testosterone is a great way to get your body back into shape and support testosterone production.
The study concluded that , continuous oral consumption of 100g as supplement of Tuna meat for at least 15 days can lead to increase and/or regulate blood levels of testosterone hormone in men.
Cocoa Products: Dark chocolate and cocoa products contain antioxidants that can improve blood flow, potentially aiding in testosterone circulation. 9. Leafy Greens: Spinach, kale, and other leafy greens are rich in magnesium, which can help regulate testosterone levels and support muscle function.
The in vivo system study conducted by Kamtchouing et al. in 2002 showed that supplementation of ginger at 600 mg kg−1 for eight days increases the level of testicular cholesterol [28], which could be a seminal factor behind the increased testosterone production after ginger administration.