7 Foods That May Help Boost Testosterone
Certain foods may help increase testosterone levels. Examples include fatty fish, dark green vegetables, cocoa products, and more.
If you have low testosterone, follow a medical professional's recommendations on ways to increase your testosterone levels.
While there is currently limited research into the benefits of certain foods on testosterone, you can ask your doctor about foods that may be beneficial to consume.
Read on to learn more about foods that may help increase testosterone levels.
1. Fatty fish
Fatty fish such as salmon and sardines are high in nutrients that are important for hormonal health, such as vitamin D, zinc, and omega-3 fatty acids.
Certain high fat foods, such as fried foods, have been linked to decreased testosterone levels in some people.
However, a 2021 review of six studies found that low fat dietary patterns were associated with decreased testosterone levels compared with higher fat dietary patterns. The review noted that more high quality studies are necessary to fully understand this relationship.
Adding sources of healthy fats, such as fatty fish, to your diet will likely benefit your overall health, including hormonal health.
What's more, fatty fish are good sources of zinc and vitamin D, which are important for maintaining optimal testosterone levels.
2. Dark green vegetables
A 2018 study found that people who consumed fewer dark green vegetables were more likely to have low serum testosterone levels. They were also more likely to develop hypogonadism, where the body does not produce enough testosterone.
Examples of dark green vegetables include:
kale
spinach
bok choy
broccoli
3. Cocoa products
While more research is necessary, some findings suggest that cocoa products may be beneficial for testosterone levels.
A 2023 study found that LN18178, a herbal blend containing extracts of Punica granatum fruit rind and Theobroma cocoa seeds, helped increase testosterone levels in healthy young adult males.
When you shop for cocoa products, such as chocolate, you may want to choose ones that contain no added sugar or only small amounts of added sugar.
4. Avocados
Avocados contain magnesium and a mineral called boron, which may benefit testosterone levels.
Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation.
More research is necessary to fully understand how boron supplements affect testosterone.
While medical professionals do not currently recommend boron supplements for increasing testosterone, adding dietary sources, such as avocados, may help maintain healthy testosterone levels.
5. Eggs
Egg yolks are rich in healthy fat, protein, and selenium, a mineral that acts as an antioxidant in your body.
According to a 2019 review, selenium may help enhance the production of testosterone by activating certain pathways and the expression of certain genes.
Additionally, the review noted that testosterone levels are higher in those with optimal selenium levels in their blood.
However, we need more research, especially in humans, before we can draw conclusions about selenium's effect on testosterone.
6. Berries, cherries, and pomegranates
Berries and cherries are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and increase testosterone production.
Some limited evidence suggests that pomegranate juice may help increase levels of testosterone in athletes.
However, more research is necessary to better understand how pomegranates or their juice can affect testosterone.
7. Shellfish
Shellfish, such as prawns and mussels, are sources of zinc.
Because of zinc's important role in reproductive health, zinc deficiency can cause hypogonadism.
Zinc supplements may not be sufficient for managing hypogonadism. This means that increasing dietary intake alone may also be inadequate. However, you can speak with your doctor about whether they recommend increasing your zinc intake to increase testosterone levels.
Frequently asked questions
What are the symptoms of low testosterone levels?
Some symptoms of low testosterone include:
decreased sex drive
reduced testicular size
reduced bone and muscle mass
loss of body hair
It can also cause fatigue, weakness, and excessive sweating.
Some symptoms of low testosterone include:
decreased sex drive
reduced testicular size
reduced bone and muscle mass
loss of body hair
It can also cause fatigue, weakness, and excessive sweating.
What is the main cause of low testosterone?
Many factors can affect testosterone levels, including older age and nutrient deficiencies.
Even though aging usually leads to a significant decline in testosterone levels, a healthcare professional can recommend appropriate medical treatments to help boost testosterone levels and improve symptoms related to low testosterone.
Many factors can affect testosterone levels, including older age and nutrient deficiencies.
Even though aging usually leads to a significant decline in testosterone levels, a healthcare professional can recommend appropriate medical treatments to help boost testosterone levels and improve symptoms related to low testosterone.
The bottom line
Foods that may help boost testosterone levels include fatty fish, shellfish, dark green vegetables, avocados, eggs, cocoa products, cherries, berries, and pomegranate.
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