The foods you eat can have a big impact on your hormone levels. Certain nutrients can naturally help support healthy testosterone levels as part of a balanced diet.
Milk and dairy products are rich sources of ‘good’ fats and protein that may help boost testosterone levels. Try including these items in your diet regularly.
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1. Fatty Fish and Fish Oil
Fatty fish, such as salmon, sardines, mackerel, tuna and trout, contain omega-3 fatty acids (specifically eicosapentaenoic acid or EPA) and docosahexaenoic acid or DHA. These fatty acids help improve blood flow, which may enhance sexual performance in men.
Studies suggest that long-term fish oil supplementation might have a positive effect on testicular health, including testosterone production. One study found that men who reported taking fish oil supplements for 60 or more days had higher semen volume, total sperm count and testis size, lower LH and FSH levels, and a 15% greater free testosterone to LH ratio than those who did not take the supplements.
Consuming a well-balanced diet that prioritizes whole foods, and limits alcohol, saturated fats, and highly processed products can support healthy testosterone levels in males. Additionally, getting a good night’s sleep and engaging in regular exercise can also boost natural testosterone levels. In addition, avoid plastics and foods stored in them, as they are known to contain bisphenol-A (BPA), which can disrupt hormones and reduce natural testosterone levels.
2. Milk and Dairy Products
Milk and dairy products provide important vitamins and minerals, including vitamin D, which is crucial for testosterone regulation. However, it is important to choose skim milk or a fortified alternative to avoid high-fat dairy, which has been shown to cause a drop in testosterone and increase estrogen in some studies.
Incorporating a diet rich in whole, healthy foods can naturally boost testosterone. Fatty fish, dark greens, legumes, cruciferous vegetables, and oysters can all help support healthy hormone levels. Limiting sugary drinks, excess alcohol, and vegetable oils high in omega-6 may also promote a healthy hormonal balance.
3. Legumes
Testosterone plays a key role in masculine traits and sexual desire, so if you find your levels are low, it’s important to take steps to increase them naturally.
Consuming a well-rounded diet that includes protein, healthy fats, complex carbohydrates, and antioxidant-rich fruits and vegetables can help increase testosterone. It’s also important to avoid consuming too much alcohol, which can lower testosterone levels and cause hormone disruption.
Legumes are members of the Fabaceae (or Leguminosae) family and are commonly referred to as peas or beans. They are a staple of many diets around the world and provide a significant source of protein, fiber, vitamins, and minerals. They also contain symbiotic bacteria that fix nitrogen from the air and make it available to other plants, which is an important part of crop rotation.
4. Dark, Leafy Greens
Adding leafy greens to your diet can help increase testosterone naturally. Spinach, kale, Swiss chard, and other leafy greens are high in magnesium which has been shown to positively impact testosterone levels in several studies. They are also rich in vitamin C, folate, and potassium.
Avoiding processed foods, especially those containing sugar and trans fats, can be another effective way to naturally boost testosterone. Heavy drinking has been linked to reduced sperm count and decreased testicular function, so limiting alcohol to social consumption may also be beneficial. Aside from this, eating a well-balanced diet and getting regular exercise is key to maintaining healthy hormone levels.
5. Honey
In a recent study, honey was found to increase testosterone levels by enhancing luteinizing hormone production, improving Leydig cell viability, reducing oxidative damage to the testes, and inhibiting aromatase activity. However, further research, particularly clinical trials, is needed to confirm these results in humans.
Incorporating power foods into the diet is one of the best ways to naturally boost testosterone. Protein, healthy fats, and hormone-balancing vegetables can all encourage the body to produce testosterone.
Consuming ginger, garlic, fenugreek, and ashwagandha can also enhance testosterone naturally. Be sure to purchase these herbs and spices from a trusted source, as some over-the-counter supplements may contain potentially harmful ingredients like phthalates or organophosphates (found in pesticides used on conventionally grown crops).
6. Onions
Onions and garlic are often touted as aphrodisiac foods. This is due to their ability to increase hormones that stimulate natural testosterone production. These food are also rich in natural phytochemicals that protect sperm from external factors. In addition, onions and garlic contain high amounts of dietary fibre, which can help with libido and fertility.
Studies have shown that onion juice can enhance testosterone levels in men. It is thought that this occurs by promoting the secretion of luteinizing hormone (LH), which stimulates the release of testosterone and sperm production. It also improves the health of Leydig cells by decreasing oxidative stress.
Making thoughtful changes to your diet can support healthy testosterone levels and help you feel your best. A well-rounded diet, regular exercise, sleep and stress reduction are essential. Speak to your healthcare professional if you have low testosterone. A doctor can recommend the appropriate treatment to get your levels back up.
7. Eggs
Egg yolks are high in cholesterol, but they also have many valuable vitamins and proteins that can boost testosterone in men when eaten in moderation. Eggs are a great source of zinc, which is essential for healthy reproductive function in men. Zinc deficiency can lead to hypogonadism, and eating oysters, which are rich in zinc, is one of the best ways to get more of this nutrient into your diet. Other options for getting more zinc include red meat, beans, nuts, and whole grains. Adding these dietary changes, in combination with proper exercise, sleep, and stress management, may help to keep your testosterone level where it should be for your age and sex.
8. Foods with Flavonoids
Although women may not experience testosterone changes as dramatically as men, they can still benefit from healthy diets and lifestyle choices that promote hormone balance. Incorporating lean protein, healthy fats, and nutrient-dense foods like cruciferous vegetables and oysters can be gentle ways to support testosterone levels.
Avoiding high-fat foods such as fast food and fried snacks may help keep hormones in check, but eating more fatty fish and taking a daily omega-3 supplement are also helpful. Other foods like pomegranates, garlic, and dark chocolate (in moderation) offer testosterone-boosting benefits by reducing stress, improving blood flow, and supporting cellular function. Certain herbs, including ashwagandha, fenugreek, and ginger, have traditionally been used to promote sexual function. Regular exercise, quality sleep, and stress management are also important for hormonal health.
9. Oysters
Oysters are bivalve mollusks of the class Bilvalvia (which also includes clams and mussels). They have two hinged shells, and a distinctively salty taste that some people find irresistible. Aside from their natural sex appeal, oysters are a great source of zinc, which can boost testosterone.
They also contain other nutrients that can increase sex drive, such as folate, vitamin B6 and magnesium. Moreover, they help to prevent oxidative stress which can interfere with testosterone production.
In addition, oysters have been shown to inhibit aromatase, the enzyme that converts testosterone into oestrogen. Eating a few servings of oysters each week can help to maintain optimum testosterone levels, especially if combined with other foods that increase testosterone such as fatty fish and leafy greens.
Low levels of testosterone are a common problem in men, but they can be reversed by following a healthy diet. Aim to get plenty of zinc, vitamin D and magnesium in your food, as well as avoiding alcohol and cigarettes.