All men need to be aware of these ten testosterone-boosting foods.
Testosterone is the most important male hormone. Testosterone is responsible for the characteristics we typically consider “male” – facial and body hair, deeper voice, etc. — as well as for your ability to build and maintain lean muscle, and of course, for sexual performance.
As men age, testosterone levels drop. That is an unfortunate fact of life. That is why men between the ages of 35 and 65 — when they are most likely to feel the impacts of age-related testosterone loss – should consider adding these ten foods that can boost testosterone to their regular diets.
Top 10 Testosterone Boosting Foods
- Seafood and Fish – Vitamin D is critical for testosterone production, and shellfish are high in vitamin D. Oily fish such as sardines, mackerel, and salmon, are also rich in vitamin D.
- Coconut – Many men, after the age of 40, reduce their consumption of “bad fats” to lose weight and lessen the risk of cardiovascular disease. But low-fat diets can also lead to low testosterone; coconut is a way to add a “good fat” to your diet to boost testosterone production.
- Pumpkin – Pumpkin, and particularly pumpkin seeds, have a lot of zinc. Men with low zinc also tend to be low in testosterone
- Whey Proteins – A recent study by the University of Connecticut found that men who increased their intake of whey proteins produced less cortisol. Cortisol is a “stress” hormone that interferes with the production of testosterone. Good sources of whey protein include ricotta cheese, which also includes several essential amino acids, kefir, and yogurt.
- Berries – Strawberries, and other dark/red berries, such as raspberries and blackberries, also contain powerful antioxidants that can block or reduce the production of cortisol and other testosterone inhibiting hormones.
- Cruciferous Vegetables – Leafy greens and other cruciferous vegetables, such as broccoli contain phytochemicals that block or inhibit the production of estrogen. Estrogen in a man’s body lowers your production of testosterone, so these vegetables have a positive impact on testosterone production. Other veggies in this group include kale, cauliflower, cabbage, Brussels sprouts, and bok choy.
- Olive Oil – In addition to being rich in healthy fats, olive oil has been shown to boost testosterone production by as much as 19 percent when used daily for at least three weeks. Try cooking with olive oil instead of hydrogenated vegetable oil.
- Pomegranate – Rich in antioxidants, pomegranates have been used medicinally for centuries as a remedy for high blood pressure and sexual dysfunction. Drinking a glass of pomegranate juice once daily can boost your testosterone production.
- Garlic – This flavorful herb contains a compound called allicin which has been shown to reduce cortisol levels. Cortisol is a hormone that competes with testosterone inside your muscle cells, so flushing out excess cortisol makes more room for testosterone to do what it needs to do.
- Oysters – Known as an aphrodisiac, oysters are also loaded with zinc, a mineral that will boost testosterone production as well as libido and sperm count. You can try other zinc-rich foods as well, such as anchovies, sardines, and cashews.
There are foods that men should add to their diets to help boost and maintain healthy testosterone levels
Are There Foods That Can Lower Your Testosterone?
Yes. Just as there are foods that can boost your testosterone, there are also foods that can lower your testosterone levels. The testosterone lowering foods that men should avoid are:
- Soy products
- Most dairy products (except those that have been enriched with vitamin D)
- Bread, pastries, and desserts
- Licorice root
- Vegetable Oil
- Processed Foods
Generally speaking, a “heart-healthy” diet, one that is high in protein, and low in carbs and fats, is the best to also maintain good testosterone levels.
There are foods that men should avoid that can lower testosterone.
Now that you know a bit more about the foods you should and should not eat to avoid lowering your testosterone, why not contact us today and learn about the importance of testosterone and the many life-changing benefits that can be achieved with testosterone therapy.
Does Natural Sugar Lower Testosterone?
Yes, excessive sugar intake of all sugars – even "natural sugar'" lowers testosterone. Testosterone levels dramatically decrease almost immediately after sugar consumption due to the rapid release of insulin in the body.
Do Flaxseeds Reduce Testosterone?
Yes, as you can see on the list above, flaxseeds and flaxseed oil are some of the testosterone lowering foods to be avoided.
Does Eating an Omelet Help Increase Testosterone?
Yes, eggs contain a lot of protein which is essential for testosterone production. However, an omelet may not be your best source of eggs if it is fried in butter and filled with cheese. For a testosterone boost, hard-boiled, poached, or soft-boiled eggs are a better choice.
Does Eating Spinach Increase Your Testosterone Levels?
Yes, like all dark leafy green vegetables, spinach is a cruciferous vegetable, all of which can boost testosterone.
Do Avocados Increase Testosterone?
Yes, avocados and dishes made from avocados like guacamole are good for raising testosterone. Avocados are loaded with zinc and vitamin D, both of which are essential for testosterone production.
Does Eating Cabbage Lower Your Testosterone Level?
No, cabbage, like spinach, is a cruciferous vegetable, all of which can boost testosterone.
Do Tomatoes Lower Testosterone?
Tomatoes are basically testosterone neutral. There is no evidence that tomatoes lower testosterone, and some that it may raise testosterone. However, the lycopene in tomatoes is associated with a lowered risk of prostate cancer, so tomatoes should be in every man’s diet.
Does Garlic Lower Testosterone Levels?
No, Garlic is one of the foods that can boost testosterone.
Does Eating Meat Affect Your Testosterone Levels?
Studies have found that all other things being equal, vegan men have testosterone levels that are basically the same as the levels in men who eat meat.
Do Chia Seeds Reduce Testosterone in Men?
No, quite the opposite Chia seeds, like many other nuts, are a testosterone-boosting food.
- Tzu-Yu Hu, Yi Chun Chen, MD., MS., Pei Lin, Chun-Kuang Shih, PhD., Chyi-Huey Bai, PhD., Kuo-Ching Yuan, MD., Shin-Yng Lee, Jung-Su Chang, PhD.
- Hayk S. Arakelyan, Prof., PhD.
- Karma L. Pearce, Kelton Tremellen, MB., BS(Hons)., PhD.
- Manish Kuchakulla, MD., Sirpi Nackeeran, MD., Ruben Blachman-Braun, MD., Ranjith Ramasamy, MD.
- Robert Glatter, MD.
- Saleem Ali Banihani, PhD, RFA, FRCR.
- Tina Kold Jensen, PhD., Lærke Priskorn, PhD., Stine A. Holmboe, PhD.
Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism
The Effect of Macronutrients on Reproductive Hormones in Overweight and Obese Men: A Pilot Study
The association between plant-based content in diet and testosterone levels in US adults
Consuming This Amount Of Nuts Daily May Help With Erectile Dysfunction
Mechanisms of honey on testosterone levels
Associations of Fish Oil Supplement Use With Testicular Function in Young Men