food high in testosterone

9 Foods That Will Naturally Increase Your Testosterone Levels

Natural Ways to Boost Testosterone

It may also boost levels of luteinizing hormone (LH), which triggers the production of testosterone in the testicles. Research suggests this potent antioxidant can effectively boost the production of testosterone. A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. Onions and garlic are your allies in the kitchen and in the bedroom. Both raise levels of a hormone that triggers your body to make testosterone.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Here are eight evidence-based ways to increase your testosterone levels naturally.

That can set up a vicious cycle, because the less sublingual testosterone your body produces, the more belly fat you accumulate. So that’s what I did to double my testosterone levels in three months. I’m still at pretty much this whole regimen five months later, and I don’t see any reason for stopping.

Understanding the significance of testosterone and how various factors influence its levels empowers you to take actionable steps toward wellness. Chemicals found in plastics, non-stick cookware, and some personal care products can lower testosterone. Choose BPA-free bottles, glass containers, and natural grooming products. It’s also worth it to note that drug use and overconsumption of alcohol can also decrease testosterone. Low (or even low-normal) T levels can indicate the presence of more overall stress than the body can handle.

Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. If seafood isn’t your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods. Houman explained that cruciferous vegetables like broccoli, cauliflower and Brussels sprouts can indirectly support healthier testosterone balance by lowering estrogen levels. They can do this because cruciferous vegetables have a compound called indole-3-carbinol. Some studies suggest that indole-3-carbinol may slow cancer cell growth, though the research is limited. Pomegranates (Punica granatum), cherries, and berries are rich in flavonoids and other antioxidants that may support testosterone production.

You can also boost your testosterone levels by taking the best natural testosterone supplements. While it’s always best to get the vitamins and minerals you need from whole foods, there are often gaps in our diet. And unfortunately, the minerals that are often missing from our diets are necessary for testosterone production. If you’re eating too much processed food and not providing your body with the right nutrients, you’re going to lower your T. Eating a healthy diet consisting of lean meats, greens, fruits, complex carbohydrates, and healthy fats will help your body support testosterone production. You don’t have to follow the Mediterranean diet to boost your testosterone levels; you can focus on healthy eating habits to see the benefits. Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance.

A study published in 2020 followed young men on a weight training program over 12 weeks. The researchers found that men who ate eggs daily increased their testosterone levels. A review published in 2019 found that onions may help male testosterone levels. More clinical trials are needed to determine how onion can increase testosterone levels in humans.

A 2006 study (17) found men who did strength/resistance training 3 days a week for 4 weeks saw increased testosterone levels right after the workout and over time. Testosterone is an important hormone for a healthy and strong body. It is responsible for muscle size and strength, bone mass, fat distribution, red blood cell production, and sex drive. If you have low testosterone levels, you may be wondering how to naturally increase testosterone without the use of medication. You can naturally boost testosterone levels by eating a healthy diet and adding some foods known to help. Below are a few foods that increase testosterone, from fatty fish and fish oil to certain herbs like fenugreek seed and Asian red ginseng. Increasing testosterone levels naturally involves a holistic approach that includes lifestyle changes, dietary adjustments, supplementation, exercise, and stress management.

One benefit I found in my research was that they could increase testosterone levels. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. I can’t find a link to the original source and I can’t find any other studies that support this claim! So without supporting research, I’m unsure of the effects of cold showers on testosterone.