5 Common Foods That Boost Testosterone
As men approach the age of 40, something they become keenly aware of is how in just a few years their bodies will begin to produce less testosterone than they did in their younger years.
I know I’ve thought about this a bit, being that I’m a physician who specializes in hormone replacement.
While it’s impossible for a man who’s north of 60 to expect to have the same testosterone levels of an 18-year-old, there’s no reason that progressing in age should be seen as a death sentence for testosterone production.
The truth is the average man can do quite a bit, naturally, to enhance his testosterone profile.
One of the easiest things for him to do, and this is something I’m quite passionate about, is build a diet that centers around enhancing hormone production.
In this article I’m going to list out 6 foods that are shown in scientific studies to help boost natural testosterone production.
What’s great about this list of foods is almost all of them are non-allergenic… and almost all of them score high in the taste-o-meter (something I just made up).
In my own life, I’ve built a substantial portion of my diet around these foods, and I’d recommend any man (or woman) who wants to have the healthiest testosterone levels they can to eat these foods too.
5 Common Foods That Boost Testosterone
Foods serve as the building blocks for all hormones.
And this is why if your diet is skewed away from foods known to facilitate healthy hormone production your health can go downhill fast.
Now, I should tell you up front, this list of foods isn’t going to be made up entirely of single element foods.
And that’s a good thing.
What we’re dealing with here is how groups of food-types can help you boost testosterone levels.
In addition to that, I do have a few single-serving foods that you can supplement with that’ll help you support healthy testosterone levels.
These are incredibly helpful at rounding out your diet when you’re simply not able to eat enough of the other kinds of foods.
So, without further ado, let’s begin.
1 - Fats - But Only These Kinds:
Fat is one of the most misunderstood nutrients in the world.
I’m thankful that the focus on the ketogenic diet has woken people up to the role that fat plays in good health, but I don’t think people truly realize what a remarkable food fat can be.
Facts are, healthy fats, are one of the main sources of testosterone production.
So what kind of fats should you be getting if you want to keep your t-levels up?
Good question, and the answers are pretty simple:
- Animal fats: Fats from wild-caught or pasture raised animals. This can include fish, beef, pork, eggs, and chicken as well as grass-fed butter and ghee along with fish oil and tallow.
- Nut/Seed fats: Walnut oil, avocado oil, coconut oil, olive oil, chia seeds, and almonds, macadamias and more.
What you want to remember is the more anti-inflammatory fats you get in your diet, the better.
Here’s an article I wrote on one of the lesser-known fats that can play a role in keeping your t-levels up.
2 - Proteins - Almost Any Kind:
Protein is another boon for testosterone as proteins serve to form the building blocks of almost all hormones and structures within our body.
With protein, you can be a little less discriminating in the source of protein you get.
And part of this is true because there aren’t many “unhealthy” proteins.
I’d prioritize proteins in order of whole foods over powders…
And I’d try and always eat proteins that are complimented with healthy fats.
Here’s a list of sources to consider:
- organic chicken
- grass-fed beef
- wild salmon/sardines
- whey protein
Protein doesn’t just help your body to construct hormones, it also has a nutritional function that can help you maintain a healthy weight. And healthy weight levels are associated with higher testosterone levels.
3 - Foods Rich In Zinc:
Zinc is often thought of as a “men’s” nutrient.
By that, I mean that zinc is so important to male health, that most nutritionists use it as a go-to nutrient for men who want to “protect their manliness”.
Fortunately, this assumption about zinc is based on sound science.
Researchers have demonstrated in several studies that zinc is capable of boosting testosterone levels with ease.
Now, you can take a supplement with zinc to try and get the results you’re looking for… but eating foods rich in zinc is going to be better for you overall.
So, when you’re getting a meal together, consider making it with some of these foods.
- Grass-fed beef
- Grass-fed yogurt
- Pumpkin seeds
For centuries, civilizations have used ginger to enhance vitality. They’ve used it for all kinds of therapies, one of which was helping to enhance attributes of masculinity.
What the ancients didn’t realize was what exactly made ginger such a potent facilitator of male wellbeing.
It turns out that ginger may help to normalize testosterone levels through its ability to neutralize the effects of free-radicals and also enhances how hormones work within the body.
In a study published by the journal Biomolecules researchers wrote this about how ginger could influence testosterone production:
“In conclusion, the mainstream of research that links ginger to testosterone demonstrated that ginger supplementation, particularly in oxidative stress conditions, enhances testosterone production in males. The mechanisms by which this occurs mainly by enhancing luteinizing hormone (LH) production, increasing the level of cholesterol in the testes, reducing oxidative stress and lipid peroxidation in the testes, enhancing the activity of the antioxidant enzymes, normalizing blood glucose, increasing blood flow in the testes, increasing testicular weight, and recycling testosterone receptors.”
While studies in humans need to be done to confirm these mechanisms, considering how healthy ginger is overall, there’s no good reason not to try and eat more of it.
5 - Ashwagandha:
I’ve written about the benefits of ashwagandha numerous times.
Long revered as a plant that promoted virility, we now know that there are several things going on below the surface that cause this herb to help men maintain normal t-levels.
We believe that the reason ashwagandha is of such benefit is because it helps to reduce how the body is affected by stress, and this helps to keep hormones like cortisol from being produced in excess (which has been linked to low t-levels).
There are studies to show that this type of effect is able to be measured and reproduced.
A study published in the American Journal of Men’s Health found that ashwagandha intake for an eight-week period was associated with a 14.7 percent greater increase in testosterone compared to placebo.
This List Is Not Exhaustive
The truth is this list doesn’t cover every food that can help to keep testosterone levels healthy.
For instance, there’s evidence to show plants like maca, and tribulus terrestris can help boost testosterone production.
The point being, you don’t need to rely on supplements and medication to maintain healthy testosterone levels. If you focus on eating the right kinds of food, along with exercising and getting enough sleep, you could do quite well for yourself in maintaining superior testosterone levels throughout your life.