Do you find yourself feeling lethargic or lacking a sex drive? Maybe you’ve noticed a general drop in energy as you age.
These are all normal signs for aging men and could show a decrease in testosterone levels. Your levels of testosterone affect more than energy and sex drive. It can affect bone growth and strength, along with muscle growth.
Many factors are at play when it comes to your testosterone levels, including the food you eat. Adjusting your diet is an easy and natural way to raise testosterone.
Keep reading to learn the 11 best testosterone boosting foods you can incorporate into your diet today!
What is Testosterone?
First, it’s important to understand more about what testosterone is and how it affects your body. Testosterone is a hormone most associated with men, but women also have small amounts. This is mainly a sex hormone that can cause things like erectile dysfunction and low sex drive.
The most important functions of this hormone include developing muscles and bones and generating the change of puberty, like the deepening of a man’s voice and hair growth. Also, producing sperm in male bodies.
It’s highly common for testosterone production to slow or decrease as a person ages, and men, in particular, tend to show low levels as they age. Testosterone starts to increase during puberty and slowly starts to decrease after the age of 30. So many men experience the side effects of low testosterone on their overall health.
What Are the Signs of Low Testosterone Levels?
One of the main signs of low testosterone includes problems with erections. Another major sign of low testosterone includes hair loss, which can affect both men and women.
Additional signs for men include lower levels of semen and a reduction in testicle size, along with bone mass and sex drive. Difficulty sleeping and hot flashes are other factors that are usually caused by hormone levels and these can appear in both men and women.
Seeking out natural remedies, like a change in diet can help to boost levels of testosterone in men under 50. So keep reading to learn more about these foods.
Oysters are known as being an aphrodisiac, meaning it boosts sex drive. This is because oysters are rich in zinc, which is a necessary nutrient during puberty. Zinc can help to keep testosterone in check throughout adulthood as well.
Males who experience low testosterone levels can benefit from increasing zinc intake and oysters are an easy means of doing so. You can include oysters in your diet just by eating them raw as an appetizer for dinner.
Similar to oysters, shellfish are high in zinc, but they are also rich in protein. This is important for trying to build strong muscles. So seeking out more shellfish can help with general growth, especially during puberty.
Having crab, lobster or shrimp can help increase testosterone levels, mostly because of the high levels of zinc. A daily intake of 15 mg of zinc is recommended by the US Food and Drug Administration and some shellfish can count for a majority of that intake.
Try adding shrimp to a salad or soup to include this type of food into your regular diet.
3. Grass-Fed Beef
Beef is a strong source of zinc. But eating too much can have serious negative health effects and might lead to certain types of health issues. Some cuts and organic, grass-fed beef can help to boost testosterone. Choose a leaner beef to avoid eating too much animal fat.
Beef and other proteins, like venison, are also a source of vitamin D, another link to boosting testosterone levels. To incorporate beef into your diet, consider putting it on top of vegetables to keep it a balanced meal.
If you’re planning on having a burger for dinner, try adding some broccoli or cauliflower, which also helps with testosterone levels.
4. Tuna Fish
Another fish that can help increase levels of testosterone is tuna fish, but be careful to not eat too much fish due to mercury levels. Tuna is specifically rich in vitamin D and is a cheaper food that can improve your health.
Consider buying a few packs or cans of tuna on your next shopping trip for a low-cost way to increase testosterone.
If you’re a woman experiencing symptoms of low testosterone, pomegranates might help. Evidence shows pomegranates specifically helping women boost this hormone.
Pomegranates are one of the most zinc-rich fruits that exist. They are also a healthier choice for hormone production over fruits like apples. Drinking pomegranate juice might be an easy way to increase your intake of this food.
6. Egg Yolks
Nutritionists throughout history have changed their opinions about egg yolks. They were once considered to increase cholesterols levels and possibly linked to heart disease.
But, egg yolks are a great source for vitamin D. They also have more nutrients than egg whites. The cholesterol in egg yolks might also increase levels of testosterone. So perhaps talk to your doctor before increasing the intake of egg yolks. But, if you do not have cholesterol issues, this is a great way to improve testosterone.
Try having a few egg yolks for breakfast every few days, along with some other food mentioned.
Garlic contains diallyl disulfide, which is a compound contained in garlic. This compound has been linked with increased testosterone levels in males. So it could help with sex drive and other symptoms associated with lower hormones.
Including garlic in your everyday diet and meals is quite simple. Roast some garlic in your vegetables or include a clove with your meat. Eating one garlic clove a day can have significant health benefits.
8. Cruciferous Vegetables
Cruciferous vegetables, like broccoli, cauliflower and cabbage can help increase testosterone by pushing out excess estrogen. This can make the testosterone in your body more effective.
These vegetables contain large amounts of vitamins C and K, which not only help with hormone levels, but also can help lower your risk of developing health issues.
Try to include broccoli in your dinner a few times a week or switch out your rice for a cauliflower rice substitute.
9. Low Fat Milk with Vitamin D
Milk contains high levels of calcium and protein, which aids in bone health for both men and women. The vitamin D in milk can help keep testosterone levels from dropping, so make sure you choose a low-fat or skim milk that contains vitamin D. This will reduce the fat you’re consuming while keeping the vitamins.
Other milk products, like yogurt and cheese, also help with testosterone, as they contain vitamin B and are also high in calcium. These products can also help to improve your sleep.
Having a glass of milk in the morning or including yogurt in your breakfast routine can help your vitamin intake each day.
Beans are a helpful food for male health in general and offer lots of benefits, including sources of vitamin D and zinc. These are also plant-based proteins that help the health of your heart.
White and black beans, along with kidney beans include great nutrients for higher levels of testosterone. Especially if you’re a male trying to increase your hormone levels and you’re a vegetarian, beans are a great source of protein.
Try including beans into your daily meal plan for lunch and dinner. These can go on top of a salad or formed into a patty as a veggie burger.
11. Fortified Cereals
Similarly to eating beans, fortified cereals are a great alternative to eating things like eggs for breakfast if you’re a vegan who is concerned about testosterone levels. This is also a good alternative to eggs if you have high cholesterol.
There are certain cereals that have higher contents of vitamin D and other heart-healthy nutrients, which can help to start off your day. Switch to a heart-healthy cereal for breakfast and see if it slowly starts to affect your sexual libido or general energy levels.
Other Means of Affecting Testosterone Levels
Incorporating the foods mentioned above into a healthy diet can certainly help with low levels of testosterone, but they may not be enough. It’s important to have a physical exam with a doctor, including a blood test. A bone test may also be necessary.
A doctor might recommend things like injections, pills or topical gels as medication.
Serious treatment might include testosterone replacement therapy, which might be a result of the blood test indicating a serious deficiency.
Another natural remedy besides improving diet include exercise, which improves your overall health. Lifting weights can help to build muscles and help bone health.
Reducing your stress levels can also improve testosterone levels. Try practicing meditation, along with continuing to consume the foods above and exercising regularly. All of these factors can help to reduce stress.
While it’s possible that a decrease in testosterone can affect your ability to sleep well, trying to get as much sleep as you can is recommended. Waking up in the morning and feeling rested can improve your health, stress levels, and testosterone levels. Avoid oversleeping as this can have negative health side effects.
Foods That You Should Avoid Eating
While it’s important to consume foods that will improve testosterone levels, it’s also important to avoid foods that will increase your estrogen. Eating too many foods that increase estrogen can lead to muscle loss and fat gain, along with water retention.
To help keep your estrogen levels in check, it’s important to avoid foods such as dried fruits, nuts like walnuts, peanuts and pistachios, and certain fresh fruit like strawberries.
Other foods that have high sugar and carbohydrate levels should also be avoided because they increase your fat and weight which will lower testosterone production. The insulin spike also reduces your testosterone count. Foods and drinks that should be avoided include sodas, white bread, and white rice, pasta and oatmeal.
Products that contain soy, like soy milk and tofu, should also be avoided if you are having issues with testosterone levels. Soy products that might decrease testosterone levels also include edamame, miso and soy sauce.
Flaxseed is another food that should be avoided in order to increase testosterone levels. Flaxseed is recommended often since it contains good protein, fiber, and other vitamins and minerals, but it can also decrease testosterone. It actually can push out the testosterone you do have, so lowering your intake of flaxseed is highly recommended.
In general, processed foods and other fatty foods should be avoided as your overall health is important for testosterone production. Processed foods are usually high in trans fat and can have health risks like obesity, which decreases hormones. Avoid foods like chips, bacon, and cookies for improved health.
Best Testosterone Boosting Foods to Increase Your Energy and Libido
For men, having proper testosterone levels is highly important to health. Testosterone can affect the health of your bones, muscles and sex life.
Seeking natural solutions to a lower testosterone count can help you to avoid testosterone supplements. Watching your diet is one of the easiest life changes you can make to help improve your health.
Focus on foods that help increase testosterone, but also be sure to avoid foods that will increase estrogen levels. Combining a healthy diet with exercise and sleep will improve your overall health and testosterone levels.
Try these 11 best testosterone boosting foods listed above and share this with any male friends who are struggling with the same hormonal issues. Contact us today to learn more about how we can help you with your testosterone levels!