Best Foods to Naturally Increase Testosterone Levels

Best Foods to Naturally Increase Testosterone Levels

Inadequate sleep has been linked to lower testosterone levels. Intermittent fasting has been found to have a profound impact on testosterone levels in non-obese men. There are a number of approaches to intermittent fasting, but all include fasting for 24 hours or less as a sort of ‘metabolic reset”. I’ll detail the physiologic effects about this in another article, but for now, consider skipping breakfast as a fairly simple approach to intermittent fasting and a quick way to boost your T level.

You can also add ginger into your diet by drinking ginger tea, using the root to make fresh juices or adding it to recipes. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. If you decide to add any supplements to your routine, speak with a healthcare professional first, especially if you have any underlying health conditions or are taking other medications. Vitamin D is a micronutrient that plays a key role in many aspects of health.

Around 30-35, testosterone levels naturally decrease which may set the stage for the stuff we don’t want like weight gain, depression, and a low desire to keep things interesting in the bedroom. Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels. Consult a healthcare provider with any concerns about your hormone levels. Getting active yields lots of benefits, from improved mood, weight control, and fitness to increased testosterone levels in men. Strength and endurance training (cardio) can both increase testosterone cypionate 200mg reviews. If you’ve been experiencing symptoms like diminished sex drive, low energy, difficulty losing weight or erectile problems, it’s time to consider some ways you can increase testosterone naturally. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men.

When experts prescribe testosterone to postmenopausal women, it is intended to replicate the amount a younger woman makes, and taking too much can lead to an array of unpleasant side effects. You see, while men have more of it, testosterone is not a “male hormone”—it is a human hormone that is just as important in women as it is in men. And just as happens for men, women’s testosterone levels drop as they age. Research has shown that alcohol can damage the Leydig cells in the testes which produce and secrete testosterone. Moreover, alcohol can increase cortisol levels in the body which, once again, can lead to decreased testosterone production.

While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. Implementing these 7 tips can greatly enhance testosterone levels for men. By making lifestyle changes, improving dietary habits, exercising regularly, and focusing on sleep and stress management, you can optimize your hormone production and overall health. By integrating these exercise routines into your weekly schedule, you can naturally boost testosterone levels and improve your physical fitness and well-being. Strength training is one of the best ways to boost testosterone levels.

“Zinc is a big one because it’s involved in a bunch of chemical reactions your body needs to produce testosterone,” says Bailey. “Zinc helps trigger hormone signals that tell your testes to produce testosterone, so if your zinc levels are low, your testosterone likely is too,” he says. “A good rule of thumb is to have fats make up about 20 to 35 percent of your daily calories, and to make sure that those fats come from healthy sources,” says Bailey. In practice, that means prioritizing foods like—you guessed it—avocados, as well as nuts, seeds, olive oil, and omega-3-rich fish.

Our glands need certain minerals — like zinc and magnesium — to get testosterone production started and our Leydig cells need cholesterol to make testosterone. Some foods — like broccoli, cauliflower, and cabbage — can help boost T levels by removing estrogens in our body that lower our T. Probiotics are good bacteria that your gut needs to function properly, leading to digestive health and overall well-being.

A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. Oysters are full of zinc, a mineral that’s essential for making testosterone. Taking in extra zinc may ensure you’re not deficient, but getting more than you need won’t do much to increase testosterone. Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote health. Some evidence suggests that men who eat more dark, leafy greens have higher testosterone levels than those who do not. Eggs are considered the perfect protein because they have all vitamins and amino acids for human needs (except vitamin C). They have mostly SFA and MUFA, and the yolk contains high levels of cholesterol, which is a precursor to testosterone creation.

The image below is an excerpt from a scientific article by Stanford University. These are the effects observed in users over 55 years old in less than 7 minutes. Testosterone production and caffeine are not the perfect pairing, but you don’t have to forgo your morning joe altogether. Emily Laurence is a journalist, freelance writer and certified health coach living in Raleigh, North Carolina. She specializes in writing about mental health, healthy aging and overall wellness. For six years, she was an editor and senior writer at Well+Good, covering everything from food trends to public health issues like the opioid epidemic. Newhouse School of Public Communications at Syracuse University with a bachelor’s degree in magazine journalism.