Low testosterone levels may be treated with certain foods such as ginger, fatty seafood, and vegetables.
Testosterone, a male sex hormone, plays a key role in fertility, bone health, muscle mass, and sexual function.
The testosterone level of an individual will naturally fall with age by 1 to 2 — however, some medical conditions, lifestyle choices and other factors may affect the hormone’s levels.
Low testosterone levels can be caused by medical treatment, particularly in young men. However, a person can encourage their body to produce more through lifestyle and diet changes.
This article lists the top natural testosterone supplements and foods that increase testosterone levels. We also discuss products to avoid as well as other methods to increase testosterone.
Low testosterone individuals may be able to benefit from this:
Ginger can increase testosterone and improve male fertility.
Ginger has been used for medicinal and culinary purposes by people for thousands of years. Modern research suggests this root may increase fertility in men.
A 2012 study found that taking a daily ginger extract for three months increased testosterone levels by 17.7 per cent in a group consisting of 75 men with fertility problems. Researchers suggested that ginger could also help improve sperm health in another way.
Oysters have more zinc per gram than any other food, which is good for your sperm health as well as your reproductive function.
Hypogonadism is a condition in which the body doesn’t produce enough testosterone. They might also experience erectile dysfunction impotence and delayed sexual maturation.
The mineral can also be found in:
- Other shellfish
- Red meat
It is important that you note that both copper and zinc compete for absorption. Be careful when selecting supplements, to ensure you don’t consume too much of either.
The pomegranate has been a symbol of fertility and sexual function for thousands of years. Its antioxidant levels may help support heart health as well as stress decrease.
Results from a 2012 study indicate that pomegranate could increase testosterone levels in both men and women. For 14 days, sixty healthy participants consumed pure pomegranate juice. Researchers then tested their saliva for testosterone three times per day.
Both male and female participants showed an average increase of salivary testosterone by 24 percent at the end. They also reported improvements in mood and blood pressure.
4. Fortified plant milks
Vitamin D is an essential nutrient. A 2011 study suggests that vitamin D may increase testosterone in men.
Important to note is that this study used 3,332 international units of vitamin A daily, which is far more than the 400 IU recommended daily by a healthy person.
Sun exposure is the best way to get vitamin D. However, not everyone has enough sun exposure. Fortified foods are the most source of vitamin D in the American diet.
Plant milks such as those made of almonds, soy and hemp can provide 25 percent of the daily vitamin D requirements per serving. It is important to check the labeling for nutritional information.
Research has disproved the notion that soy lowers testosterone levels. The majority of evidence supports this conclusion.
Some manufacturers also add vitamin D to the following:
- Milk and other dairy products
- Orange juice
Vitamin D does not increase testosterone levels in healthy individuals, according to the medical community. For example, a study in 2017 found no such effect.
However, it is vital to remember that vitamin D is crucial for your overall health.
5. Leafy green vegetables
Vegetables like spinach, Swiss chard and a kale are rich in magnesium, which may increase the body’s testosterone level.
A study dated 2011 showed that magnesium supplements caused a 4-week increase in testosterone levels for both athletes and sedentary participants. However, the testosterone levels of active participants were higher.
You can also get magnesium from these other good sources:
Lentils and beans
Nuts and seeds
The United States Department of Agriculture recommends that seafood should be consumed twice weekly. Fatty fish can be particularly beneficial as they are high in omega-3 and fatty oils. “>omega-3-fatty acids. You can increase your fatty acid level by taking omega-3 supplements or fish oil.
A 2016 animal-based study has shown that fish oil can improve the quality of the semen in dogs and their serum testosterone levels by increasing their fatty acids profiles. Similar results were reported in a study on mice.
These are some examples of fish rich in omega-3 fat acids:
- Atlantic mackerel
7. Extra-virgin olive oils
Olive oil is a staple in the Mediterranean diet. The Mediterranean diet may offer many health benefits including a lower risk of developing heart disease.
Monounsaturated fat is high in the oil, as well as vitamin E, which acts as an antioxidant. These factors are likely to contribute to the food’s health benefits.
Extra-virgin oil may also be beneficial for male reproductive health. A small-scale study has shown that oil can increase serum testosterone in healthy adults.
Participants also noticed an increase in luteinizing hormone, which stimulates the cells to produce testosterone.
Onions can have many health benefits. These include supporting the heart and slimming down the waistline. They also provide many nutrients and antioxidants.
Additionally, onions can increase testosterone levels. Researchers found that 4 weeks of daily consumption of fresh onion juice significantly increased serum total testosterone levels in a 2012 study.
Further research is needed to determine the effects on humans.
Certain foods can lower testosterone levels. Some foods may be harmful to testosterone levels.
Prepackaged frozen meals and snacks can be processed. These foods are low in nutritional value and high in calories, salt, fat, sugar.
According to a 2017 study, processed foods contain high levels of trans fats which can lower testosterone and impair testicular function.
Plastic-packed or canned foods
Cans and plastics can have an impact on hormone levels.
This can happen, for example, when people inhale chemicals such as bisphenols A (BPA), or bisphenols S from plastic bottles of water or reheated food in containers.
A 2013 study found that men who work in high levels of BPA had lower levels of testosterone and androstenedione. This hormone can be converted into estrogen or testosterone.
Important to remember that the participants in this study were employed in factories. BPA is found in smaller amounts in food packaging.
However, many people do get the chemical. For example, a 2011 study found BPA in the urines of 89 percent of men who visited a fertility clinic.
BPA-positive individuals also had lower levels of testosterone and thyroid stimulating hormone. Low levels of this hormone can be a sign that you have hypothyroidism. Hypothyroidism is a condition that reduces testosterone in certain men.
Moderate alcohol intake, such as a glass of red wine or a few shots of whiskey, may have some health benefits. Drinking too much alcohol can lead to decreased fertility in both men and women.
The National Institute on Alcoholism and Alcoholism warns that alcohol abuse can lead to low testosterone levels, and other changes in reproductive hormones.
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Many lifestyle and medical changes can increase testosterone levels.
You can also increase your testosterone levels by:
- People who are overweight can lose weight
- Regular exercise
- Resistance training is a great way to build muscle
- Sleeping enough
- Stress reduction
- Talk to your doctor about testosterone therapy.
While testosterone naturally decreases with age, it can also drop due to medical conditions or medication. If you have symptoms of low testosterone, consult your doctor.
Oysters, leafy greens and fatty fish may all increase testosterone production. Vitamin D, magnesium, and zinc are all key ingredients.
By eating a balanced diet, a person can ensure they get the correct nutrients.
Low testosterone can be boosted by exercise and stress reduction. Most people need to use a combination of several approaches to see results.