7 Foods that Boost Testosterone Naturally

10 Foods That Increase Testosterone Naturally

But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t. Both raise levels of a hormone that triggers your body to make testosterone.

Dietary changes may increase testosterone levels, and many lifestyle changes and medical treatments can help. Oysters and other shellfish are also great for regulating normal testosterone levels. These bivalves and crustaceans are full of zinc and protein while still being incredibly low-fat. Fish are an excellent source of protein (which has been shown to increase testosterone in healthy men) as well as a great source of vitamin D, vitamin B6, and Omega-3 fatty acids. Testosterone levels decrease as men age, which is why it’s so important to ensure that your nutrition needs are being met.

Other shellfish that are good sources of zinc include crab, lobster, shrimp, clams, and mussels. This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. Certain lifestyle habits can help slow the natural testosterone decline that comes with age. Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications.

Getting good sleep is as important for your health as diet and exercise. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Health-promoting dietary changes may help with low testosterone, but they’re not a cure for hypogonadism. A doctor must confirm that you have low testosterone through a physical exam and blood test. According to some test-tube and animal studies, selenium may help enhance the production of testosterone by activating certain pathways and the expression of certain genes (16, 17).

Men who are overweight or have obesity tend to have lower testosterone levels. Talk with a healthcare provider about what a healthy weight looks like for you and how to achieve it. Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote health. Some evidence suggests that men who eat more dark, leafy greens have higher testosterone and trenbolone cycle levels than those who do not.

“Moderate to high alcohol intake can decrease testosterone over time,” Houman explains. Alcohol may induce changes in the endocrine system and affect the testes. Chronic or heavy drinking poses a significant risk to hormonal health and overall well-being. Remember, there’s no single food that will dramatically increase testosterone overnight, but a balanced approach will have lasting benefits. Incorporating whole grains into your diet can be a simple yet effective dietary change to help enhance testosterone levels. Cruciferous vegetables, like broccoli and Brussels sprouts, are packed with nutrients that offer various health benefits, including hormone balance. Healthy fats play an essential role in your diet, particularly when it comes to testosterone production.

Processed, fried, and preserved foods are also thought to negatively impact testosterone levels. Vitamin D acts as a prohormone during testosterone production, meaning it plays an important role in enhancing the production process in the gonads. A Danish study published in 2020 recommended vitamin D as part of a treatment for infertile men. In addition to sunlight and foods like eggs, meat, and fish, vitamin D can be taken as part of a multivitamin or as either of two supplement forms, vitamin D2 and vitamin D3. Doctors recommend getting about 600 international units (IU) of vitamin D per day for people ages 1 to 70. Ingesting too much vitamin D (more than 4,000 IU) can lead to nausea, weakness, constipation, heart rhythm problems, kidney stones, or kidney damage. Vitamin D supplementation can also interact with some prescription medications, so be sure to consult a healthcare provider before taking vitamin D supplements.

It’s important to note that there are other hormones important for men’s health. Dihydrotestosterone (DHT) for example, is crucial for the development of male characteristics and the growth of facial and body hair. Even though estrogen is primarily considered a female hormone, it’s also present in men and important for libido and sexual function (9). And if these levels are too low, women can experience negative effects on bone health, decreased libido, and irregular menstrual cycles.