Testosterone is a male sex hormone that affects more than just libido. The hormone testosterone is also responsible for healthy bones and muscles, sperm production, and hair growth.
You can lose testosterone as you age, as well as chronic illnesses. Hypogonadism , also called low testosterone or low T , is often treated medically to prevent future health problems.
An overall balance of hormones is important for managing testosterone levels . This means consuming a balanced, nutrient-dense diet .
He is recommended to be aware of the total intake of foods containing hormones or hormone-mimicking nutrients, such as phytoestrogens , to improve testosterone levels. Some studies demonstrated that these nutrients can impact overall hormonal balance.
With your doctor's recommendations, you can consider potentially testosterone-boosting foods as a natural addition to low-T treatments.
Two particularly important nutrients for your diet are vitamin D and zinc, both of which are precursors to the production of testosterone . This article will focus on foods highlighting these two nutrients.
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1. Tuna
Tuna is rich in vitamin D, which has been linked to longer life and testosterone production. It is also a heart-healthy food, high in protein and low in calories.
Whether you choose canned or fresh, eating this fish can be a natural way to boost testosterone. One serving of tuna meets your daily vitamin D needs.
If you're not a fan of tuna, you can consider other fish sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a maximum of two to three servings per week to minimize your intake of mercury, which is found in seafood.
2. Low Fat Milk with Vitamin D
Milk is an excellent source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can also keep men's bones strong. Vitamin D content can also control testosterone levels.
Be sure to choose milk fortified with vitamin D. Choose low-fat or low-fat versions. They have the same nutrients as whole milk without all the saturated fat.
3. Egg yolks
Egg yolks are another rich source of vitamin D. Although cholesterol gets a bad rap, egg yolks contain more nutrients than egg whites. The cholesterol in egg yolks can even help lower T. As long as you don't have any pre-existing cholesterol issues, you can safely eat one egg a day.
4. Fortified cereals
Eggs aren't the only breakfast food that can help lower T. If you need to watch your blood cholesterol levels, that's especially good news.
Some cereal brands are fortified with vitamin D, not to mention other heart-healthy nutrients. Consider incorporating fortified cereals into your breakfast routine to jump-start your day and your testosterone levels.
5. Oysters
Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Men who have low T benefit from increasing their zinc intake if they also have zinc deficiencies. Oysters are good sources of this mineral.
6. Beef
Overconsumption of red meat poses real health problems. Not only do some cuts have more fat than poultry, overeating is also linked to certain cancers, such as colon cancer .
Still, some cuts of beef contain nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc.
To control animal fat, choose only lean cuts of beef and avoid eating them every day.
7. Beans
When it comes to male hormone health, beans may offer more benefits than you think. Both white and black beans are considered sources of vitamin D and zinc. Baked beans also provide these nutrients, but you'll need additional sources in your daily diet.
As a bonus, these foods are packed with plant-based protein that can protect your heart health.
Eat proteins, fats and carbohydrates
What you eat has a major impact on testosterone as well as other hormone levels .
Therefore, you need to be careful with your calorie intake at long term and your food strategy.
Constant dieting or overeating can disrupt your testosterone levels .
Eat enough proteins may help maintain healthy levels and promote fat loss, which is also associated with your testosterone .
The contribution in carbohydrates also plays a role, with research showing that carbs can help optimize testosterone levels during resistance training .
However, research shows that enough healthy fats are also beneficial for testosterone and health .
A diet based mainly on whole foods is the best, with a healthy balance of fats, proteins and carbohydrates. This can optimize hormone levels and long-term health.
Take vitamin and mineral supplements
Specific vitamins and minerals can be beneficial for increasing testosterone .
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are zinc deficient .
Other studies also suggest that vitamins A, C, and E may play a role in your sex hormone and testosterone levels, although more research is needed .
Of all the vitamins and minerals available, testosterone research shows that vitamin D and zinc supplements may be the best .
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Take some of these natural testosterone boosters
Only a few testosterone boosters natural are supported by scientific studies.
The herb with the most research behind it is called ashwagandha .
One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count .
In healthy men, ashwagandha increased levels by 15%. Another study found it reduced cortisol by about 25%, which may also help testosterone .
Ginger extract can also boost your levels. It is a delicious herb that also offers variety .
Most research on ginger has been done on animals. However, a study in infertile men found that ginger can boost testosterone levels by 17% and boost levels of other key sex hormones .
Other popular herbs that are supported by some animal and human studies include horny goat weed, Mucuna pruriens , shilajit and tongkat ali.
Still, it's important to note that most of the positive research has been done on infertile low testosterone mice or humans.
If you have healthy testosterone function and normal levels, it is unclear if you will benefit much from these supplements.
More food for thought
Healthy dietary changes can help lower T, but they are not cures for hypogonadism. A doctor must confirm that your testosterone levels are low through a physical examination and a blood test.
If you are diagnosed with low T, you may be prescribed testosterone hormone replacements, such as:
- Tablets or pills
- Skin patches
- topical gel
- Injections
These medications can also carry the risk of serious side effects, so be sure to discuss this with your doctor first.
Also, consider making dietary adjustments to improve your overall health, not just to treat low T.
