Can Foods Boost Testosterone for Men and Women?

A Review of foods and food supplements increasing testosterone levels

Including a variety of healthy fats in your diet can support optimal testosterone production. Consuming excessive amounts of caffeine can impact testosterone levels by stimulating the release of cortisol, a stress hormone produced by the adrenal glands. Elevated cortisol levels, which can occur due to chronic stress or excessive caffeine intake, may interfere with the body’s hormonal balance, including testosterone production. High cortisol levels can disrupt the normal regulation of testosterone, potentially resulting in lower testosterone levels over time. Therefore, monitoring your caffeine intake and managing stress levels is vital to maintain healthy testosterone levels. Consuming large amounts of sugary foods and drinks has been linked to decreased levels of free and total testosterone due to its effects on insulin sensitivity and inflammation.

Processed foods, those high in sugar, and large quantities of alcohol are all best left aside. If you suspect you have symptoms of low testosterone, talk to your doctor. If necessary, your doctor can refer you to a registered dietitian or other specialists who can help with stress management, sleep problems, or sexual dysfunction. Regular exercise reduces your risk of an abundance of health conditions and diseases. It could even help control sexual health issues such as erectile dysfunction and premature ejaculation. If you want to check your levels of testosterone, you can take an at-home blood test.

Jackie Kaminski is a registered dietitian/ nutritionist with a Master’s degree in Exercise Physiology & Sports Nutrition from Florida State University. Her first introduction to working with professional athletes was back in 2017 when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. This is especially true for athletes or men who engage in weight lifting. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. For those suffering from low testosterone, radical treatments like testosterone replacement therapy are not always necessary. There are simpler ways to manage Low-T – and testosterone-boosting foods are a great place to start. Much of the time, men in their 40s and 50 notice symptoms of lower testosterone — which may be a natural decline due to aging. But if you are overweight, have insulin resistance, are under lots of stress, or aren’t sleeping well, you might have worse symptoms.

Honey contains boron, a mineral that has been linked to high testosterone. Honey is also packed with nitric oxide, which plays a major role in opening up blood vessels that help create erections. You can boost your body’s nitric oxide levels by 50% with 4 teaspoons of honey daily. They’re the best natural sources of selenium, which is one of the most important minerals (aside from zinc) for testosterone production. Brazil nuts also contain zinc and natural cholesterol, which gets converted into testosterone in the testes. Beyond its role in physical development, testosterone has various functions in the adult male body. It is essential for maintaining muscle strength, bone density, and overall vitality.

Deviations from normal testosterone levels can have profound effects on health, leading to issues such as decreased libido, cognitive decline, and mood disturbances. Eggs are not only packed with protein, but they also contain considerable amounts of healthy vitamins and omega-3 fatty acids which play a crucial role in the production of testosterone. If you’re someone looking to build/gain muscle – whole eggs are the right way to go. Egg yolks contain a great source of vitamin D and can help boost testosterone levels. How they’re packaged or canned also matters—to protect the food, they’re lined with bisphenol A (BPA), a chemical that’s used to create plastics and resins. We suggest cold-water fatty fish like tuna, salmon, mackerel, sardines, herring, and trout. Besides their quality mineral content, they’re packed with long-chain omega-3s and polyunsaturated fatty acids that are great for your body several ways, including in your production of testosterone.

Dietary changes may increase testosterone levels, and many lifestyle changes and medical treatments can help. Oysters and other shellfish are also great for regulating normal testosterone levels. These bivalves and crustaceans are full of zinc and protein while still being incredibly low-fat. Fish are an excellent source of protein (which has been shown to increase testosterone in healthy men) as well as a great source of vitamin D, vitamin B6, and Omega-3 fatty acids. Testosterone levels decrease as men age, which is why it’s so important to ensure that your nutrition needs are being met.

Dark greens are a great source of magnesium and other micronutrients useful in maintaining optimal testosterone levels. Studies 3 show that magnesium helps reduce oxidative stress, which, along with inflammation, can lower testosterone levels. Regular physical activity, especially strength training, has been shown to boost testosterone levels. Exercises such as weightlifting, squats, and push-ups can help stimulate testosterone synthesis as part of a great “increase testosterone workout“. Embrace the diversity of testosterone-boosting foods by experimenting with new recipes and flavors in your kitchen. For a hormone-friendly dinner, try preparing a quinoa salad with grilled shrimp and avocado or a stir-fry with tofu and broccoli. These meals not only taste great but also provide a variety of nutrients to support your body’s natural hormone production.

Ultra-processed foods, often packed with unhealthy trans fats and sugar, can wreak havoc on your hormone balance, including testosterone levels. These foods not only provide little nutritional value but can also contribute to inflammation in the body, which can disrupt hormone production. Opting for whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains is key to maintaining optimal hormone production and overall well-being.