Many men in today’s time are struggling with low testosterone levels due to many reasons. However, most men don’t want to be medicated for treatment. Instead, they want to make changes in their diet and lifestyle. If you also want to increase your testosterone levels naturally, read this article to learn about the 10 foods that boost testosterone naturally. For professional advice on Men’s Health log on to MaleFlows to take charge of your health.
10 Foods that boost testosterone naturally
These foods can give a boost to your testosterone levels naturally for better health:
- Fatty fish and fish oil:
Fatty fish like salmon, tuna, mackerel, herring, sardines, and trout are high in nutrients that are essential for hormonal health, like vitamin D, zinc, and omega-3 fatty acids. Research found that certain high-fat foods, like fried foods, can decrease testosterone levels, whereas healthy fats like fatty fish can be beneficial for overall health. Some studies also show that males with lower vitamin D levels are at risk of developing hypogonadism than those who don’t. This is because vitamin D is essential for male reproductive health. A 2024 study in Japan involved 1,545 older males and found that those who ate higher amounts of fatty fish had higher levels of testosterone. If you don’t eat fish, you can consider taking a fish oil supplement to get its benefits.
- Leafy greens:
Dark, leafy greens are a good source of micronutrients, especially magnesium, a mineral that is essential to maintain optimal testosterone levels, particularly in older men. Magnesium can increase testosterone bioactivity because it lowers oxidative stress, which is an imbalance between the presence of reactive oxygen species and the body’s capacity to quickly detoxify the reactive intermediates or repair the harm they cause in your body. Oxidative stress and inflammation can lower testosterone levels, so these necessary nutrients are important to address oxidative stress to maintain healthy testosterone levels. A study performed on 399 men who were 65 or older found that men who had higher magnesium levels in their blood had higher testosterone levels than men who lacked magnesium in that age group. Additionally, a Taiwanese study found that low intake of leafy green vegetables is directly linked to low testosterone. So, make sure you eat magnesium-rich leafy greens such as spinach, kale, and collard greens for healthy testosterone levels.
- Shellfish:
Shellfish such as oysters and clams are good sources of zinc, selenium, and omega-3 fatty acids, which support optimal testosterone levels because zinc serves an essential role in reproductive health; zinc deficiency causes hypogonadism. That’s the reason high-dose zinc supplements are effective in treating hypogonadism in some men; however, zinc supplements are not recommended for treating hypogonadism. Still, you can consider oysters because they contain more zinc per serving than any other food. Studies also found that shellfish like oysters have an antioxidant effect that enhances Leydig cells’ efficiency, which is the main source of testosterone. You can also consider zinc, selenium, and omega-3 fatty acids rich seafood to support your hormonal health.
- Cocoa:
Cocoa is a good source of magnesium and flavonoid antioxidants. Flavonoids are a powerful antioxidant that lowers inflammation in the body. Studies found that this specific antioxidant can provide an effective boost to the production of testosterone. A 2-month study from India found that young males who consumed cocoa seeds noticed an increase in testosterone levels than people who received a placebo. So, consider eating cocoa products like cocoa powder, dark chocolate, and cacao nibs for better health benefits.
- Honey:
Honey contains boron, which is a natural mineral that helps to increase the production of testosterone by enhancing the efficiency of testosterone-producing Leydig cells. It also boosts levels of luteinizing hormone (LH), which triggers the production of testosterone in the testicles. Honey also contains chrysin, which is a potent aromatase inhibitor that blocks the aromatase enzyme from converting testosterone into estrogen and may promote higher testosterone levels.
- Eggs:
Eggs are an essential source of protein, cholesterol, vitamin D, and omega-3s, all of which help to increase the production of testosterone. It also contains selenium, which is an essential antioxidant associated with higher testosterone production. A 2021 study on 30 male athletes compared their testosterone levels, where some consumed egg whites and others the whole eggs. After 12 weeks (about 3 months) of resistance training, the males who consumed whole eggs had higher testosterone levels and lower body fat compared to the other group. You can consult your doctor on how many whole eggs you can eat throughout the week.
- Garlic:
Garlic is also rich in flavonoids, which are essential for combating inflammation and free radicals in the body that make cells age prematurely. A 2018 review of studies reveals that garlic boosts testosterone levels and sperm production for fertility. Researchers also found that these effects of antioxidants in garlic can increase the efficiency of testosterone-producing cells (Leydig cells) in the testicles. It also contains a compound called allicin, which lowers your cortisol levels, a hormone produced to manage stress by the adrenal gland, where testosterone is also produced. Lowering the amount of stress in the body helps produce more testosterone by the adrenal gland. You can add it to your meals to boost your testosterone levels.
- Onions:
Onions are an excellent source of several nutrients and antioxidants. A 2019 study reveals that onions may support male testosterone levels by increasing the production of luteinizing hormone, enhancing the antioxidant defense mechanism in the testes, which lowers inflammation and insulin resistance. More clinical trials are needed to confirm, but you can add onion as a salad or in food to get its benefits.
- Olive oil:
Olive oil offers many health benefits, including boosting testosterone levels. It is rich in monounsaturated fat and vitamin E, an antioxidant. It helps to increase a person’s overall fat intake, promoting testosterone production. A small study in Morocco involving 60 healthy young males consuming 25 milliliters (about 0.85 oz) of extra virgin olive oil (around 5 teaspoons), found increased testosterone levels (by 17%) and LH levels by less than 42% after 3 weeks. These results show that olive oil can be a good choice for cooking food.
- Lemon:
Lemons, along with other citrus fruits, are a great source of boosting testosterone levels because they contain vitamin A, which is required for testosterone production, and lower estrogen levels, which make testosterone more effective.
These foods can naturally boost testosterone levels by ensuring that you get the necessary nutrients that increase its production and effectiveness. Make sure you add the above-mentioned foods to your diet to boost your testosterone levels naturally.
Need help with testosterone levels? Meet our men’s health specialist to get professional medical help. Our team of medical experts at MaleFlows is committed to assisting you in reaching your wellbeing objectives. We are here to help you at any stage, whether it be with sexual health, mental clarity, or general well-being. We are available to answer your inquiries and give you the information you need. Please use the following methods to contact us:
Contact No.: +1 855-635-6955
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