12 foods that boost testosterone
Testosterone levels in men often decrease with age. However, a good diet and an active lifestyle may help keep your levels of testosterone within the recommended range.
Here is a list of the 12 best foods that may boost testosterone production:
- Spinach is one of the best dietary sources of magnesium, a mineral that is involved in muscle development and required for reproductive function in men of all ages.
- Oysters are high in zinc, a mineral that increases testosterone while also increasing growth factor hormone, both of which improve muscle growth and physical performance.
- Garlic and onions:
- Garlic and onions contain the chemical diallyl disulfide that stimulates the release of a hormone that increases testosterone production.
- Onions are also good sources of antioxidants.
- Garlic contains a compound called allicin that has been shown to reduce cortisol levels, which is a hormone that competes against testosterone inside muscle cells. Flushing out cortisol makes room for testosterone.
- Brazil nuts:
- Selenium is a trace mineral found in Brazil nuts that is essential for hormone health. Intake of selenium supplementation may improve subpar sperm motility caused by testosterone deficiency.
- Cruciferous vegetables, such as broccoli, are high in indoles, anti-cancer compounds that indirectly boost testosterone production by breaking down and flushing the system of excess estrogen, which inhibits male sex hormone production.
- The yolk is high in dietary cholesterol and monounsaturated and saturated fat nutrients, which provides the majority of the hormone boost from eggs.
- Cholesterol is one of the building blocks of testosterone, without which the hormone cannot be synthesized.
- A whole egg contains aspartic acid, an amino acid that stimulates the production of testosterone, in addition to essential fatty acids.
- Fatty fish and tuna:
- Bananas and avocados:
- Bananas contain the bromelain enzyme, B vitamins, and potassium that may help boost your testosterone levels. They are also good sources of antioxidants and help maintain energy levels.
- Avocados are high in vitamin B6 and folic acid and are thought to be testosterone-boosting.
- Red meat:
- Red meat contains high levels of zinc in an easily absorbed form and high amounts of saturated fat that is generally thought to be beneficial to testosterone health.
- Beans are high in protein and zinc. To get a good dose of testosterone-boosting nutrition, choose from kidney beans, black beans, pinto beans, chickpeas, or lentils.
- Pumpkin seeds:
- These are a good supply of zinc, a mineral that is involved in many enzymatic activities in the body including testosterone production.
- This nut is a source of saturated fat that plays a role in testosterone production.
Apart from the above, the foods below may also help increase testosterone levels:
What are the common symptoms of low testosterone levels?
Declining levels of testosterone can lead to signs and symptoms that include:
- Low sex drive
- Difficulty maintaining an erection
- Bone loss
- Muscle loss
- Weight gain
- Mood disorders such as anxiety and depression
According to research, men with low testosterone levels are more likely to have chronic diseases such as high blood pressure and type II diabetes.
If you have low testosterone symptoms, talk to your doctor about ways to boost levels such as hormone replacement therapy.
How good are advertised testosterone boosters?
Testosterone boosters, also known as test boosters, claim to help increase testosterone levels. Studies have reported that testosterone boosters work to some extent.
According to a 2015 study conducted by the U.S. Food and Drug Administration, there are no true quantifiable benefits of taking testosterone supplements. The supplements often contain B vitamins and zinc, which naturally improve energy levels in men while possibly improving natural testosterone availability in the blood.
Zinc, magnesium aspartate, and zinc monomethionine aspartate are common test boosters. Herbal testosterone boosters are pills that increase testosterone levels. Bodybuilders frequently use them to help acquire greater muscle mass although they don't actually work.
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