What Foods Affect Testosterone Levels?

Foods To Boost Testosterone: Scientifically Proven Ways To Increase The Production Of This Hormone

If you don’t eat fish regularly, consider taking a fish oil supplement that contains DHA and EPA omega-3s. Flavonoids are naturally occurring substances found in many fruits and vegetables, onions, honey, olive oil, and some beverages, including chamomile tea, wine, and beer. They have antioxidant qualities and have a positive impact on testosterone levels by inhibiting testosterone from converting into a compound called estradiol. Although there is no established recommended daily allowance for flavonoids, doctors estimate that most U.S. adults average between 200 and 250 mg per day. Flavonoids are available in numerous supplement forms, and there are reportedly no adverse effects from a high intake of flavonoids from plant-based foods. Fenugreek uses for men include remedying erectile dysfunction and other male problems, such as baldness.

By incorporating whole grain cereals into your diet, you can help maintain stable insulin levels and provide the necessary nutrients to support optimal testosterone levels and overall health. However, lean cuts of meat can be a valuable addition to a diet aimed at boosting testosterone levels. Additionally, zinc, found in seafood like oysters and crab, is a key mineral that plays a direct role in testosterone production. Focusing on getting meaningful and adequate sleep can be a natural way to increase testosterone. Testosterone naturally reduces with age, but levels may also be low because of medical conditions or medications.

And increased again after reintroducing it either through food or a zinc supplement. If you have questions about how does cortisol affect testosterone to boost testosterone levels, TRT or any of the conditions discussed here, connecting with a doctor in a discrete setting has never been easier. Firstly, these fatty acids contribute to the structural integrity of cell membranes, facilitating efficient hormone signaling within the body, including the production and regulation of testosterone. Moreover, omega-3s exhibit anti-inflammatory properties, helping to mitigate chronic inflammation that can adversely affect the endocrine system. Excessive sugar intake negatively impacts testosterone levels through several mechanisms. According to a 2013 study, testosterone levels can drop as much as 25% when consuming large amounts of sugar. High sugar consumption can lead to insulin resistance, elevated cortisol levels, and inflammation, all contributing to hormonal imbalance.

Conversely, excessive consumption of ultra-processed foods and alcohol can lead to a decline in these levels, affecting both physical and mental health. For some people with low testosterone, that could mean treating any underlying health conditions, taking supplements, or undergoing medical treatments, such as testosterone replacement therapy. Fish such as salmon, sardines, mackerel, and herring are all rich in things like vitamin D and omega-3 fatty acids. Fatty fish need to be distinguished from other fatty foods like fast foods which can actually lead to decreased testosterone levels. In addition to fatty junk foods, diets that rely too heavily on low-fat and nonfat foods can also lead to decreased testosterone levels.

At the Naples Center for Functional Medicine, we treat the whole patient through an evidence-based, holistic approach. The same effect applies to adolescents; however,10 because they are lighter than adults (on average), the total amount of alcohol needed to reduce testosterone will be less. Although plenty of speculation exists regarding the mechanisms by which flavonols could increase testosterone, there’s a severe lack of human clinical data to support their use. While still ongoing in human studies, existing research suggests ginger can help increase testosterone through numerous mechanisms. Eggs are also considered to be the most inexpensive high-quality protein money can buy. Getting tested helps determine if testosterone is low, which is often measured in the morning when testosterone is at its peak.

Omega-3s have been shown to support testosterone production and overall hormonal balance. Weight training boosts muscle strength and natural testosterone production. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels. If you are wondering what foods actually work to boost testosterone and are healthy for you then beans are among your best bets. White, black, kidney beans, and lentils should be included in your diet anyway for their fiber, plant protein, and important micronutrients.

When sleep cycles get disrupted and you no longer experience healthy phases of sleep, testosterone production can decrease. A decrease in libido, for example, is often a symptom of depression and anxiety. Loss of muscle mass may also be a result of more serious health problems.

One study saw pomegranate users enjoy an average 24 percent uptick in T levels (28). Many cereals are also fortified with iron, calcium, magnesium, zinc, and vitamins A, C and D. That last vitamin is noteworthy, since a study (20) revealed concentrations of serum vitamin D were positive predictors of total testosterone. Many cereals can help boost energy because they’re fortified with B vitamins. This includes vitamin B9, also known as folic acid, which is key to the formation and growth of red blood cells (19).