The best natural foods for improving testosterone levels

Taking advantage of the best foods to improve testosterone levels can improve quality of life and performance.

Did you know that hormone production and release can be modulated through nutrition? In this article, we show you which foods improve testosterone levels and make a difference in an athlete's diet.

Low testosterone levels occur in everyone as we age. However, older people are not the only ones who want to increase testosterone naturally through food and diet. You may want to increase your muscle mass or prevent sexual dysfunction.

In any case, testosterone replacement therapy is only recommended for selected patients. Everyone else will likely benefit from dietary changes and choosing the right supplements, which for us are nutritional supplements.

Not eating what you need for testosterone production will ultimately reduce blood levels. That is why diet is so important for an adult or an athlete, and even more so for a bodybuilder.

This article will describe the link between what you eat and the concentration of testosterone in your blood.

What is testosterone?

Testosterone is the quintessential anabolic hormone, found predominantly in men, as it is responsible for male sexual characteristics and controls numerous processes:

• Body fat distribution
• Muscle mass gain
• Physical and mental energy.
• Fertility and sexual desire.

It is obviously also present in women, but to a lesser extent, since the primary sex hormones in the female body are estrogen and progesterone; therefore, both genders should benefit from foods to improve testosterone levels.

What affects testosterone release?

Lack of exercise, stress, poor sleep, and unhealthy lifestyle habits, including drug or alcohol use, can negatively interfere with testosterone production and release.

If lifestyle or psychological problems are not responsible for its decline, another possible cause is hypogonadism, which refers to a condition in which the testicles produce few or no hormones. Men can be born with hypogonadism, or it can develop later in life due to an injury or infection.

For men who are concerned—and we need to be clear about this: masturbation does not reduce testosterone levels, because there is no conclusive evidence showing a direct link between testosterone and masturbation.

If left uncontrolled, low testosterone levels can weaken the bones and cause osteoporosis. Worryingly, maintaining very low testosterone levels leads to a higher risk of death; therefore, blood tests are more than essential.

Interestingly, you can prioritize certain nutrients in your diet, such as vitamin D and zinc, which will help support testosterone production and free testosterone levels. Some foods have a positive effect by increasing levels of this important hormone; these include oysters, eggs, cruciferous vegetables, fish oil, beans, kiwi, and lean red meat.

The best part? It is not just a bunch of exotic and expensive foods that contain the best-known nutrients for boosting testosterone.

That is especially good news, because if you want to benefit from a food, eating it once or several times is not enough. A pro-testosterone diet should include foods as part of your regular rotation, just as you would with any supplement you are taking or exercise you are doing.

Diet and testosterone: What is the impact on increasing testosterone levels?

Your food choices can optimize or impair your endocrine health. Since you want a positive outcome, you should eat the right types of macronutrients and micronutrients.

Carbohydrates are not bad, and dietary fat is not the enemy. The problem is how we use them, as well as their type and quality. Therefore, you should divide the diet into different components and see how each food affects testosterone.

But before analyzing how each macronutrient works, above all, you should also take into account the energy balance when selecting foods to improve testosterone levels.

• It is the number of calories you consume throughout the day compared with the calories you burn.
• If you are eating more calories than you need, they will be stored as fat, causing you to become overweight.

The problem is that the more body fat you have, the lower your testosterone levels will be. In other words, obesity reduces testosterone levels. But why does this happen?… Simple: there is an enzyme in fat cells called aromatase that converts testosterone into estrogen; this is the female sex hormone, and nobody definitely wants to raise it.

In any case, you should maintain a healthy energy balance and eat what you need to carry out your daily physical and mental activities.

If your goal is to lose weight healthily, you need to follow a controlled diet to prevent testosterone from being converted into estrogen.

Dietary Fat and Testosterone

In a sports diet, you should include all types of fat: saturated and unsaturated. Keep in mind that testosterone hormones are created using cholesterol as a basic component; obviously, you should not overdo it.

According to experts, daily calories should include between 20 and 30% fat. The recommended type of fat is monounsaturated fat, found in nuts, olive oil, and avocado, which are the best foods for improving testosterone levels.

If you consume these fats, your body will have enough cholesterol and signaling substances to create testosterone.

Saturated fats found in whole milk and the fatty portion of beef can also increase testosterone, but they also raise cardiovascular risk. Therefore, give preference to monounsaturated fats to stay within a safe range.

Carbohydrates and Testosterone

Fat is required to create testosterone, and carbohydrates activate the system. When you have an adequate amount of glucose in your blood, the hypothalamus releases something called gonadotropin-releasing hormone. This hormone reaches the pituitary gland, which stimulates testosterone production through luteinizing hormone.

You should maintain adequate carbohydrate levels, but not just any kind of carbohydrate. Sweets and white bread contain carbohydrates, but they are the wrong type of food for improving testosterone levels.

These simple carbohydrates are absorbed instantly and cause a rise in blood sugar levels. Such a spike causes testosterone levels to drop.

In a sports diet, you should choose complex carbohydrates instead. They are found in whole-grain bread, beans, and vegetables.

Dietary Protein and Testosterone

They will always be popular in the bodybuilding world because they ultimately help synthesize muscle mass. You might think that foods containing dietary protein would increase testosterone levels, but not necessarily.

There is a transport protein in the blood known as sex hormone-binding globulin (SHBG). It binds to testosterone in the blood, and only free (unbound) testosterone is active. Therefore, you may experience low-testosterone symptoms if SHBG is high.

Protein does not alter testosterone synthesis, but it modulates SHBG levels, so very high and very low protein levels in the diet can be harmful.

The recommendation in most cases is around 1.2–2 grams of protein per kilogram per day, depending on body type and activity level.

Micronutrients and testosterone

Definitely among the best foods for increasing testosterone levels are vitamins and minerals.

They are necessary for healthy metabolism and hormone production. In terms of testosterone synthesis, the most important micronutrients include vitamins A, C, D, and E, magnesium, calcium, zinc, and selenium.

They protect the testes from free radicals, promote enzymatic function, and contribute to a signaling process necessary for testosterone synthesis.

What is the relationship between nutrients and testosterone?

• Folate deficiency reduces circulating testosterone: testosterone is linked to folate metabolism.
• Vitamin B6 reduces prolactin, which stimulates the hypothalamus to increase testosterone; B6 is also a cofactor for dopamine synthesis, which influences hormone levels.
• Actually a hormone, vitamin D regulates testosterone synthesis; consuming it can significantly increase total, free, and bioactive testosterone levels.
• Vitamin K deficiency reduces testosterone production because the rate-limiting enzyme in testosterone synthesis (Cyp11a) depends on vitamin K.
• Long-term use of some forms of vitamin E may reduce testosterone levels.1
• Carnitine increases dopamine, which is directly related to testosterone levels; it may prevent the decrease in testosterone after intense physical stress.
• Magnesium makes testosterone biologically more active in the body; it raises free and total testosterone levels in men.
• Zinc deficiency lowers testosterone levels; it inhibits the secretion of prolactin (a hormone that inhibits testosterone).

How do foods that improve testosterone levels work?

Some of the best foods for improving testosterone levels are:

Oysters: They are very rich in zinc, which is essential for male fertility because it is involved in the production of testosterone and sperm. It also acts as an aromatase inhibitor, the enzyme responsible for converting some testosterone into estrogen.

Eggs: They contain cholesterol, which is far from being as harmful as we believe and is very important for our bodies, as it is necessary for synthesizing hormones, including testosterone.

Cruciferous vegetables: We have discussed their benefits on more than one occasion (cauliflower, broccoli, Brussels sprouts, turnips). These vegetables eliminate excess estrogen and consequently increase testosterone levels.

Fish: Especially oily fish such as tuna, which is very rich in essential omega-3 fatty acids. These activate luteinizing hormone, which acts on the testes to stimulate testosterone synthesis.

Beans: They are one of the legumes with the highest zinc content. As we have seen, zinc is an essential mineral for proper testosterone synthesis, and beans also provide plant-based protein.

Kiwi: It is the fruit richest in vitamin C, which is closely linked to testosterone. Low vitamin C levels have been shown to increase aromatase, an enzyme that converts testosterone into estrogen. It also contains substances that act as digestive enzymes in our bodies, helping us properly absorb proteins.

Lean beef: It is exceptional for maintaining healthy testosterone levels, as it contains zinc and saturated fats. While these are not suitable in excess, in moderation they are beneficial for testosterone production.

In any case, balancing your diet with healthy foods is the best thing you can do.

Are there other foods that improve testosterone levels?

In addition to the foods already mentioned, you could occasionally include some of these delicacies in your diet.

Shrimp: Consuming them will safely increase your vitamin D levels, which have a strong link to the big T. Researchers at the Harvard School of Public Health in Boston found that men with higher vitamin D levels also had higher testosterone levels.[1]

Pumpkin seeds: These Halloween leftovers are a good source of zinc, which plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production [2].

Coconut: Consuming it is worthy of a Paleo diet, but it can not only make your diet taste like a tropical vacation—it is also one of the best foods for improving testosterone levels. Its large nut is a source of saturated fat, which plays a role in hormone production [3].

Wheat bran: Who would have thought it could help raise your testosterone levels? But it is rich in wheat-grain fiber and an excellent source of magnesium. A study conducted by scientists found that subjects with higher magnesium intake had increased testosterone levels [4].

Ricotta cheese: This lasagna staple is one of the best sources of whey protein, making it useful for muscle-minded men and women. A recent study found that consuming it results in lower levels of the stress hormone cortisol during recovery from weightlifting [5].

Strawberries: These pink berries are a major source of vitamin C, which, as an antioxidant, reduces cortisol levels when you train intensely [6].

Which foods lower testosterone?

Before investing in testosterone boosters, clean out your refrigerator. Remember that the more estrogen circulating through your body, the lower your testosterone production.

The main culprits? Refined carbohydrates and sugars, so be careful with junk food to protect your testosterone levels.

• Excessive consumption of foods rich in fat, processed foods, and foods high in sugar can lead to increased fat deposition in the abdominal region.
• This abdominal fat secretes an enzyme called aromatase, which converts testosterone into estrogen.

To balance things out, consuming complex carbohydrates as part of a sports diet is highly beneficial; it even indirectly helps maintain your hormone levels. ISO proteins, for example, are great for nourishing your muscles.

On the other hand, some undoubtedly weak evidence suggests that excessive consumption of soy-based products lowers testosterone, he adds, since they contain chemicals called phytoestrogens. In a way, it might be worth limiting your consumption of tofu, tempeh, and soy milk to see whether the symptoms improve.

It is worth mentioning that alcohol also lowers your testosterone levels. “Ethanol reduces the amount of NAD+, a coenzyme responsible for testosterone production in the liver and testicles. Chronic consumption promotes the production of estrogen and cortisol hormones; both can lower testosterone.

Now, don't worry about the occasional beer; just avoid drinking it frequently and in large quantities. Combined with desserts and pastries, for example, or an insufficient amount of dark green vegetables, it can exacerbate the issue.

Are testosterone boosters foods?

Testosterone boosters is a general term applied to a variety of dietary supplements that increase testosterone levels. There are several options, depending on the severity of the decline.

If your testosterone levels need a gentle boost, herbal blends and compounds such as tribulus rerrestris (TT) can be taken; ultimately, these are foods for improving testosterone levels.

If your symptoms are severe, there are other legal options you can consider; however, they should be taken under supervision, since high doses can cause mood swings and aggression—in other words, along with other unwanted symptoms of excessive testosterone.

In general, responsible athletes combine these testosterone boosters that are hormone precursors with a good diet and exercise, which can lead to changes in physique, energy, mood, and the kinds of things testosterone would naturally help with.

Some people even take natural extracts as a supplement to the best foods for improving testosterone levels to significantly relieve muscle damage and even increase anaerobic performance in certain situations.

Conclusions for improving testosterone levels

Although products such as D-aspartic acid, magnesium, vitamin D, or tribulus terrestris, among others, are available in natural supplement formulas, you should take advantage of the best foods for improving testosterone levels every day.

With all this in mind, we can apply this knowledge and create a three-day meal plan which, together with exercise, good sleep, staying hydrated, and avoiding stress, can help achieve the goal.

Day 1: pro-testo

• Breakfast: coconut smoothie with pumpkin seeds and two scrambled eggs.
• Lunch: grilled chicken thighs, mixed salad with leafy green vegetables dressed with olive oil.
• Dinner: steamed oysters with sweet potato fries and a handful of strawberries.

Day 2: pro-testo

• Breakfast: coffee, egg muffins with broccoli, and kiwi.
• Lunch: tuna and avocado sandwich with whole-grain bread, tomatoes, and red peppers.
• Dinner: rice with a lean beef steak.

Day 3: pro-testo

• Breakfast: scrambled eggs with avocado and chives.
• Lunch: lettuce wraps with chicken and vegetables.
• Dinner: fajita bowl with potatoes, brown rice, chicken, and ricotta cheese.

Did you know about these foods for improving testosterone levels?. If you want to optimize the benefits you get from training, don't hesitate to include them in your diet, but always as part of a healthy, balanced diet.

Also keep in mind the tips for increasing it naturally, thanks to a video prepared by MASmusculo.

References

• [1] Association between plasma 25-OH vitamin D and testosterone levels in men. Clinical Endocrinology, 77(1), 106-12.
• [2] Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348.
• [3] Low-Fat High-Fiber Diet Decreased Serum and Urine Androgens in Men. Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559.
• [4] Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion. Biological Trace Element Research, 140(1), 18-23.
• [5] The effects of soy and whey protein supplementation on acute hormonal reponses to resistance exercise in men. Journal of the American College of Nutrition, 32(1), 66-74.
• [6] Vitamin C Supplementation Attenuates the Increases in Circulating Cortisol, Adrenaline and Anti-Inflammatory Polypeptides Following Ultramarathon Running. International Journal of Sports Medicine, 22(7), 537-543.