Best Foods That Help Boost Testosterone
Building muscle, keeping libido levels high, and maintaining a better quality of life are just a few benefits linked to the hormone known as testosterone. A lot can be said about the positive effects that come from boosting testosterone levels and it’s not uncommon to find many people looking for ways to increase testosterone production naturally.
For the average male, natural testosterone levels begin to decline after age 30 and due to the gradual drop in hormone production, the adverse effects start to creep up in ways that can impact daily life and overall health.
So, what’s the best way to boost testosterone levels?
From TRT (testosterone replacement therapy) to testosterone-boosting supplements – maybe it’s a change in your lifestyle. There are many ways to improve testosterone production both naturally and synthetically (if discussed with a physician), but what if I told you that the foods you eat can play a significant role in helping hormone production?
There’s quite a selection of foods that contain certain properties which can help with the conversion of androstenedione to testosterone. Before we get into what those best food options are, we must first do a quick synopsis of what exactly testosterone is.
Let’s get started.
What is Testosterone?
Testosterone is a sex hormone that is essential to male development for reproductive function and energy levels. The hormone also plays a key role in masculine characteristics such as facial hair growth, the ability to gain muscle, and helps harden body composition.
As the natural production of testosterone starts to decline, the body will start to experience noticeable issues attributed to the reduction of testosterone. The signs of low testosterone can include all the following and more:
- Erectile Dysfunction
- Reduced Sex Drive
- Chronic Fatigue
- Depression
- Hair Loss
- Gynecomastia
- Weight Gain
- Loss of Confidence
Low testosterone can be detrimental both mentally and physically due to the changes that can be experienced. However, having low testosterone levels is something that can be fixed with time if appropriately taken care of.
In this case, we’ve uncovered the best foods that can help improve natural testosterone levels that you may have not known could be your biggest X factor.
Best Foods for Increasing Low Testosterone
For those who suffer from low testosterone, it may be best to look at these foods to start implementing them into your daily diet. Perhaps you may find a new-found love for something you never ate before or maybe you simply just find that these foods help a great amount.
Let’s take a look.
Oysters
Considered an aphrodisiac, oysters are incredibly beneficial for their testosterone-producing benefits. Oysters contain zinc, which helps improve sexual health and hormone production – one single oyster alone can contain up to 5.5 mg of zinc [1] which is already half of the recommended daily amount for adult males according to the National Institutes of Health. [2]
Oysters also share quite a similarity to some of the best testosterone-boosting supplements on the market today as oysters contain D-aspartic acid – the main ingredient used for supplements to help boost testosterone naturally.
D-aspartic acid has been shown to help improve reproductive health and increase testosterone during a systematic review. [3]
While it may be an acquired taste, oysters can taste even better and help boost testosterone even more when paired with the next item on our list.
Hot Sauce
Spice fiends, rejoice. There’s now a great excuse for adding an extra level of heat to every meal (if it’s complemented well). Yes, hot sauce is a natural testosterone booster mainly due to the capsaicin found in the peppers that create the spice.
Clinical trials have been conducted on the benefits of capsaicin and how it can be beneficial to reproductive health. One trial concluded that there is evidence that capsaicin can enhance the testicular cells which can improve the production of testosterone naturally. [4]
Just another reason to make your food extra spicy from now on.
Salmon/Fatty Fish
Fatty fish like Salmon have many benefits for improving natural testosterone production like oysters. Salmon also contains zinc, which plays a primary role in sexual health and increased fertility. Zinc has been proven to help with combatting low sex drive and increasing libido when taken in the right amounts.
The content of omega-3 fatty acids from salmon and other fatty fish can help increase the production of testosterone as it increases luteinizing hormones and reduces sex hormone binding globulin (SHBG) to allow for the increase of free testosterone levels. [5]
Adding healthy omega-3 fatty acids into your diet can be very beneficial from several health standards, not just for boosting testosterone only. If you’re not a big fan of seafood or want to be more budget-conscious, NuEthix Formulations created a superior fish oil product with Fatty Acids Pro that you can implement into your daily nutritional supply without breaking the bank or having to stink up the office by cooking your prepped fish at lunch.
Ginger
As a sushi lover myself, I’ve always enjoyed the taste of ginger, but did you know that it’s one of the best foods to help increase natural testosterone levels? Ginger is well known for its nitric oxide (NO) increasing benefits that help with blood flow. Nitric oxide supports the Gonadotropin hormone which helps testosterone production and reproductive health.
One study found sufficient evidence that shows the enhancement of testosterone due to the high manganese content found in ginger. [6]
The blood flow support from ginger can reduce oxidative stress and protects the male testes from damage which can further help with the production of natural testosterone. [7]
The great thing about ginger is that it’s been around for a very long time and has been utilized anywhere from medicinal treatments, herbal teas, and drinks to food and timeless delicacies – making it extremely easy to add to your daily essentials.
Egg Yolks
While there’s been some controversy in the past regarding egg yolks and their high cholesterol and saturated fat content, there are some great benefits that make egg yolks one of the better options that you can choose.
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.
Whole eggs containing higher cholesterol shouldn’t scare you away. More cholesterol can be synthesized into vitamin D to help further boost testosterone according to one study conducted on physiology and cholesterol. [8]
Onions
Onions increase the production of the luteinizing hormone which can help boost testosterone levels naturally. Like ginger, onions also contain nitric oxide-boosting properties that can help improve overall blood flow and support testicular function.
The reduction of oxidative damage carried out from the content of onions can increase the performance of the cell which improves natural test levels. [9]
Due to the properties of onions and the ability to neutralize the damaging effects of formed free radicals, the antioxidant defense mechanism in the testes can further increase nitric oxide production which has shown positive effects on testosterone levels. [10]
Not to mention onions taste delicious and can be tossed into your favorite meals with the bonus benefits that come along with them.
Breaking It Down
Suffering from low testosterone is normal after a certain age, but there are many ways to combat this naturally just by making simple changes such as food choices. While food will only temporarily help boost testosterone levels, it’s certainly a great step in the right direction toward helping the cause.
Following a healthy and balanced diet will surely be beneficial not only from a weight management perspective but also to support proper nutrient intake. By following the advice above and incorporating these foods, you can gain the daily nutrients your body needs.
While there are many foods out there that can also help a considerable amount for boosting testosterone, it’s important to look for foods that contain higher amounts of vitamins such as vitamin D, and vitamin A. Zinc and D-aspartic acid are going to be the most beneficial for testosterone support so be sure to look for this as well.
References
- FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099132/nutrients
- Office of Dietary Supplements - Zinc. (n.d.). https://ods.od.nih.gov/factsheets/Zinc-Consumer/
- Roshanzamir F, Safavi SM. The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. Int J Reprod Biomed. 2017 Jan;15(1):1-10. PMID: 28280794; PMCID: PMC5340133.
- Ilhan T, Erdost H. Effects of capsaicin on testis ghrelin expression in mice. Biotech Histochem. 2013 Jan;88(1):10-8. doi: 10.3109/10520295.2012.724083. Epub 2012 Sep 27. PMID: 23013364.
- Jensen, T. K., Priskorn, L., Holmboe, S. A., Nassan, F. L., Andersson, A., Dalgård, C., Petersen, J. H., Chavarro, J. E., & Jørgensen, N. (2020). Associations of fish oil supplement use with testicular function in young men. JAMA Network Open, 3(1), e1919462. https://doi.org/10.1001/jamanetworkopen.2019.19462
- Banihani SA. Ginger and Testosterone. Biomolecules. 2018 Oct 22;8(4):119. doi: 10.3390/biom8040119. PMID: 30360442; PMCID: PMC6316093.
- Banihani SA. Ginger and Testosterone. Biomolecules. 2018 Oct 22;8(4):119. doi: 10.3390/biom8040119. PMID: 30360442; PMCID: PMC6316093.
- Huff, T. (2023, March 6). Physiology, cholesterol. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK470561/
- Banihani SA. Testosterone in Males as Enhanced by Onion (Allium Cepa L.). Biomolecules. 2019 Feb 21;9(2):75. doi: 10.3390/biom9020075. PMID: 30795630; PMCID: PMC6406961.
- Banihani SA. Testosterone in Males as Enhanced by Onion (Allium Cepa L.). Biomolecules. 2019 Feb 21;9(2):75. doi: 10.3390/biom9020075. PMID: 30795630; PMCID: PMC6406961.
