13 Top Testosterone-Boosting Foods

13 Top Testosterone-Boosting Foods

If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. Studies suggest that heavy alcohol consumption may reduce testosterone levels.

8 men were injected with 600 mg of testosterone over the course of 10 weeks. Certain conditions that are bad for your overall health also spell trouble for your testosterone levels. More importantly, onion and garlic activate luteinizing hormone, which helps spur the production of testosterone.

Between 10% and 40% of adult males in the U.S. have a testosterone deficiency, according to study results from testosterone injections presented at a 2020 American Urological Association conference[1]Khahl K. Low testosterone becomes more common as men age, and it can affect health in several ways, including contributing to fatigue and low sex drive. In addition to adopting a healthy diet and including these foods and herbs, making lifestyle changes can also naturally support healthy testosterone levels. A 2021 study involving 30 male athletes compared testosterone levels in those given egg whites compared to those given whole eggs. After 12 weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites.

This is important because someone should only be given testosterone medication if they need it. Also, testosterone affects women differently than men and they naturally have lower amounts of it. “If someone’s body isn’t producing enough testosterone, they will likely be on testosterone therapy indefinitely after starting it,” says Dr. Eisenberg.

In fact, they can potentially be dangerous because you don’t know exactly what’s in them and how they will impact the body, he explains. There are some tell-tale signs that one’s testosterone levels may be low. Someone with low testosterone may experience a decrease in energy, low sex drive and may experience erectile dysfunction, says Dr. Honig. However, he adds, the only way to know for sure if your testosterone levels are low is to see your doctor for a blood test.

Research suggests that pomegranate extract can increase blood flow, supporting both muscle recovery and sexual health by improving blood circulation to key areas. Another small trial had 10 males sleep five hours per night for a week; it significantly reduced their testosterone. [9] They also had higher levels of the stress hormone cortisol and low energy and libido. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain. Low testosterone can lead to symptoms like low libido, decreased sperm count, difficulty sustaining erections, and loss of muscle mass.

It’s rare for men to have naturally high testosterone, which can cause low sperm counts, high blood pressure, and mood swings. Foods that can increase testosterone include leafy greens, eggs, ginger, pomegranate juice, olive oil, and onions. Working out also helps your fall asleep each night — just be sure to avoid intense exercise about an hour before bed.

For a hard-core exercise lover, perform stretching and flexibility exercises to keep your testosterone levels in your system. Dr. Honig warns against taking supplements claiming they can boost testosterone levels. “There is no regulation of supplements by the Food and Drug Administration (FDA) and there is no proof that they actually work,” he says.

Combined with the energy-enhancing effects of Ashwagandha and Green Tea Extract, TestoPrime also helps fight fatigue and low stamina — common issues that often accompany erectile dysfunction. Panax Ginseng has been used for centuries for its ability to increase energy and combat fatigue. It also plays a role in improving erectile function and libido by increasing blood flow and enhancing sexual health. This makes it an excellent addition to TestoPrime for improving overall vitality. People can boost testosterone naturally through diet and exercise or, in some cases, through supplementation. Because testosterone therapy is not suitable for everyone, the best way to increase testosterone levels is naturally. Many vitamins are important for optimum health and testosterone levels, such as vitamin D.

Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. One of the most important nutrients that can help boost testosterone levels is vitamin D3. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. Studies conclude that magnesium consumption is linked to increased testosterone levels among male athletes. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production.