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Diet to Increase Testosterone Levels

11th September, 2023

Testosterone Boosting Foods

People with low testosterone levels can boost their T levels naturally at home. All you need to do is – make slight changes in your diet and start eating foods that increase testosterone.

Now the main question is – which foods increase testosterone the most? We will be discussing everything about the food that increases testosterone.

Understanding Testosterone

Testosterone is a sex hormone. Both males and females have it in different quantities. Females have it in smaller amounts in comparison to males.

In males, testosterone production happens in the testicles. However, in females, it takes place in the ovaries.

The T-levels do not remain constant throughout your life. They gradually decrease with increasing age. According to the studies, it goes down by 1-2% every year. Consequently, many people suffer from low T levels in their middle age.

Importance of healthy testosterone levels

Healthy levels are vital for both men and women. Testosterone maintains libido, regulates muscle mass and strength, promotes bone density, influences mood and cognitive function, and supports overall energy levels. Adequate hormones contribute to a healthy cardiovascular system and help prevent conditions such as osteoporosis and muscle wasting. Furthermore, it plays a role in maintaining healthy body composition and promoting a sense of well-being. Balancing these hormones levels is crucial for optimal physical and mental health in individuals of all genders.

General physical changes

High T levels help males with their generalized 'masculine form.' They lead to an increase in muscle mass and hair growth. Here is a list of physical changes that accompany low T levels:

  • Low muscle strength
  • Increase in body fat and fatigue
  • Weak bones
  • Breast tissue swellings
  • Reduced body hair
  • The low energy level and disturbance in sleeping patterns
  • Sadness and depression

Therefore, healthy T levels are very crucial. They contribute to the overall well-being of both males and females.

Symptoms and Signs of Low Testosterone Levels

There is a medical test for everything – thanks to the development of Medical Science. Serum Testosterone, a blood test, determines your T levels. But how does a person know if they need to take this blood test or not?

Below are some signs and symptoms that appear if your T levels are below normal:

Signs of low testosterone in men

  • Reduced Sex drive or desire
  • Trouble in attaining an erection in common situations like before sex, during sleep, etc
  • Low volume of semen during ejaculation
  • Loss of body hair
  • Low energy levels and fatigue
  • The feeling of depression and lack of focus
  • Smaller than normal testicles

Signs of low testosterone in females

  • Muscle weakness
  • Impact on sexual satisfaction and desire
  • Depression and fatigue
  • Decreased libido
  • Changes in bone density

Thus, you must seek treatment if you observe any of the above signs. You can start by eating foods that increase testosterone.

Foods for Testosterone

You can follow certain lifestyle changes and include testosterone-boosting foods in your diet to maintain optimal T levels. One can even seek medical help and undergo treatment. However, they must try natural cures before taking the treatment.

Foods that increase testosterone

Egg Yolks - Egg yolks are a rich source of Vitamin D. Some people do not know this, but Vitamin D helps with hormone production. Also, egg yolks have more nutrients than egg whites. However, cholesterol can be a deal-breaker in this case. The egg yolk cholesterol helps with low testosterone levels. But if you have any cholesterol issues, then be careful with egg yolks. And if not, then start eating an egg every day.

Beans - Zinc is crucial for sperm health. Legumes such as chickpeas, baked beans, and lentils are good sources of zinc. Also, beans have fibers and proteins that are good for health.

Ginger - As per the studies, ginger improves fertility and sperm health in males. Even a 2013 study supports the argument that ginger helps with low T levels.

Oysters and other foods with zinc - Oysters have more zinc quantity than any other food item. As mentioned above, zinc helps with sperm health. Thus, it would help if you ate oysters for your T levels. Other zinc-rich foods are red meat, poultry, shellfish, and green leafy vegetables. eating an egg every day.

According to a 2011 study, magnesium helps increase sperm in your body. So, you must eat leafy vegetables like kale to boost your T levels. Other magnesium-rich best foods are nuts, whole grains, and lentils.

Fish Oil - Fish Oil is highly rich in omega-3 fatty acids. A 2016 study shows that eating fish oil improves semen quality and T levels. Some other Omega-3-rich foods include salmon, trout, and sardines.


Foods to avoid

A person should eat foods that promote T production. But some food items do the opposite. So, what foods kill testosterone?

Alcohol - We have the answer if you are thinking about what to do if you have low testosterone. Quit Drinking. And if you cannot quit, at least limit it. Some studies show that a small amount of alcohol boosts T levels. But that's not quite the case. Regular drinking over a long period lowers your sperm.

Soy Products - Soy foods like tofu are not good for this hormone. This is because they contain phytoestrogens. Phytoestrogens are similar to estrogen and even behave in the same way.

Dairy Products - Some cow's milk has natural hormones. These natural hormones can affect your T production. Therefore, you must go easy on dairy products. Some other food items that do not increase T levels are mint, licorice roots, and pastries and desserts.

Other Lifestyle Habits

Besides food that increases testosterone, you must keep some lifestyle habits in mind.

Get a good night's sleep

Research shows that a lack of proper night sleep can cause a dip in your T levels. Thus, take a good 8-hour sleep every day to maintain your T levels.

Stay fit

An overweight individual is more likely to have low levels than a fit one. Some studies show the relationship between low T levels and diabetes. Therefore, maintain a normal weight to avoid low T levels.

Regular exercise

Regular exercise can help boost sperm levels in both men and women. Incorporating resistance training, such as weightlifting or bodyweight exercises, can be particularly effective. Aim for consistent exercise routines that include a variety of movements and intensity levels.


What are the best foods for boosting testosterone?

Food items rich in nutrients and fibers are best for testosterone treatment for men and women. Eat testosterone-boosting meals containing zinc, Vitamin D, magnesium, Omega 3 fatty acids, etc.

Can low testosterone cause acne?

Yes, low testosterone levels can contribute to the development of acne. This hormone plays a role in stimulating oil production in the skin, and a decrease can disrupt the balance of hormones, leading to increased sebum production and the formation of acne.

What are the top testosterone booster foods?

Some of the best foods for boosting testosterone include fish oil, beef, green vegetables, egg yolks, etc.

What to do if you have low testosterone?

Bring some effective changes to your lifestyle. Start eating food that boosts testosterone. Get good sleep. Exercise daily. And if required, seek medical help.

The Final Word

Testosterone is a vital hormone for your overall health. Both males and females must maintain healthy T levels. As you reach between the ages of 25-30, T levels start declining. This dip can have a major impact on your sex life. It can even cause some major physical changes. Therefore, take proper care, eat good food, sleep tight and stay fit.

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