Testosterone one of the key male sex hormones that is required for so many bodily processes, including sexual desire and energy levels. While numerous elements might contribute to a drop in testosterone, age is one of the most prevalent causes.
A few additional factors that influence it are nutrition and, in some cases, underlying medical issues.
Low testosterone can be treated with hormone therapy for hypogonadism, which is defined as testosterone levels that are 300 nanograms per deciliter (ng/dL) or less.
Hormone medications are usually only given if a man’s testosterone levels have been measured and he meets one or more of the following criteria, which suggests that his low testosterone is linked to an endocrine problem:
Symptoms of Low Testosterone
- signs of puberty not apparent in boys by age 14
- male over the age of 45 years old
- loss of libido
- diminished intellectual capacity
- osteoporosis
- loss of muscle mass and strength
- erectile dysfunction
A more thorough evaluation, as well as a physical examination, should be done; however, medical practitioners look for these common features when evaluating for hypogonadism.
Foods Increase Testosterone Levels
If your testosterone levels are low, there are alternative methods to increase them that do not include taking medicine. That’s correct: There are natural ways to boost testosterone. One of them is through nutrition. Several foods have been investigated and shown to improve testosterone levels. Here are 11 testosterone boosting foods.
Ginger
Ginger has a long history of being used as a natural medicine. It has natural anti-inflammatory properties that helps with nausea and pain, among other things. Modern studies have found that ginger influences more than we previously understood. In fact, it has even been shown to be a great natural testosterone booster!
A study in 2012 found that consuming just one gram of ginger powder per day can increase testosterone production by up to 17 percent. Ginger appears to work by increasing the amount of a hormone (luteinizing hormone) that helps increase cholesterol in the testes, and reducing stress in the testes which promotes antioxidant activity. Additionally, the researchers discovered that sperm quality improved in the males who took part in the trial.
How to include in your diet:
Approximate recommended dosage is 1g daily. Either 1g ginger capsule; 4 cups of ginger tea (8 oz each), or one 8-oz ginger ale, made with real ginger.
Pomegranate
Historically, pomegranate has been a symbol for fertility. It is an antioxidant-rich fruit that has a long history of being used for medicinal purposes. In fact, pomegranate has three times more antioxidants than red wine and green tea!
The way it works is by reducing oxidative stress (stress caused by reactive oxygen) in the body, which is linked to inflammation. In other words, antioxidants help to alleviate stress in the body. Recently, studies have shown that pomegranate can also improve testosterone levels.
According to a study from 2012, men who drank pomegranate juice every day for a week had significantly enhanced testosterone levels (average of 24%) after only that time. The same increase was observed after two weeks of consumption as well, which suggests that pomegranate may have long-term testosterone benefits.
How to include in diet:
if you don’t like eating pomegranate raw, you can always drink it as a juice. One 8-oz cup of pomegranate juice with a few ice cubes to help with the summer heat.
Ginseng
Ginseng is a well-known herbal medicine that has been used for centuries. It is known to have many amazing benefits, including improved energy levels, cognition, and reduced stress. Ginseng also has testosterone boosting properties!
In a study carried out by Center for Disease and Prevention and Control in China found that ginseng helped promote testosterone levels. This study was the first of its kind. Although the study was done on rats, it is still significant because it suggests that ginseng may have the ability to influence testosterone in humans as well.
Another study published 2013 also found that mice given higher amounts of ginseng had greater testosterone levels than those who received far less (1% versus 5% panax ginseng). This also suggests amount of ginseng consumed may matter.
How to include in diet
You can either eat it raw, as a capsule, or boil it in hot water and serve as a breakfast or evening tea. Important to note that ginseng contains the equivalent amount of caffeine as of 1 cup of coffee.
Hot Sauce
It’s no secret that hot sauce can add a little bit of spice to your life. But did you know that it can also help increase testosterone levels?
Hot sauces contain an compound called capsaicin, which is the main compound that makes chili peppers hot. Capsaicin, which is found in peppers, has a range of applications that go beyond just burning your mouth. It has been discovered to help with pain relief as well as animal repellent and testosterone production.
Capsaicin works by stimulating the release of a hormone called luteinizing hormone, which is responsible for testosterone production. It also helps to reduce stress in the body. A study published in 2015 found that men who added capsaicin to their diet had significantly increased testosterone levels. The participants of the study were given 2 grams of red pepper powder, which is equivalent to approximately 1/10th of a teaspoon of cayenne pepper.
How to include in diet
You can add hot sauce to just about anything! Try it on eggs, chicken, fish, or even in a pinch of cayanne pepper to your smoothie. Just be careful not to go overboard – a little bit of capsaicin goes a long way.
Leafy Greens
Green leafy vegetables such as spinach, kale, and chard are an excellent sources of nutrients. They’re also low in calories, high in fiber, and rich in magnesium which also makes them perfect for those looking to lose weight. But that’s not all – these leafy greens can also help increase testosterone levels.
Leafy green vegetables are rich in magnesium and high in antioxidants, which can help to reduce stress and inflammation in the body, as well as maintain a healthy immune system. Magnesium functions as a testosterone booster by helping to regulate the production of testosterone and keeping levels balanced.
A study published in 2015 found that magnesium supplementation increased testosterone levels in healthy men. The participants of the study who were given magnesium had a significant increase male gonadal system activity, which has the important role of maintaining healthy testosterone levels. When it comes to your manhood, leafy vegetables are just as important as you might imagine. Men who did not eat them had poor testicular function and lower testosterone levels, according to similar study published in 2021.
How to include in diet
There are many ways to include leafy greens in your diet. You can add them to smoothies, salads, sauté them as a side dish, or even use them as a base for a soup to get all the nutrients necessary to help boost testosterone production.
Eggs
Eggs have a sunny side, it appears. Cholesterol found in egg yolks helps the body create testosterone. The cells in your testicles, which are known as Leydig cells, take the cholesterol in your blood and turn it into testosterone. In fact, without cholesterol, you may not produce testosterone and would require testosterone replacement therapy to survive.
There has only been one study completed thus far in 2021 that demonstrated the effects of a high dietary cholesterol diet based on egg consumption. A study was conducted in which one group of men ate an entire egg and the other only egg whites. To their astonishment, the men who ate the whole egg had higher testosterone levels than those who ate only egg whites. This suggests that cholesterol in egg yolks may help naturally boost testosterone.
How to include in diet
If you’re looking to get all the benefits of eggs, make sure you’re eating the whole egg. This means the yolk as well as the egg white. You can add them to smoothies or over some steamed whole grain rice.
Oysters
Oysters are a type of shellfish that are often considered an aphrodisiac. They’re high in zinc, which is essential for testosterone production. Zinc is important for testosterone production, and it helps to keep levels stable. Men with mild zinc deficiencies have been linked to hypogonadism (low testosterone).
A study, found that men who were given a zinc supplement had increased testosterone levels. The participants of the study were given 30 mg of zinc supplements daily. At the conclusion of the experiment, those who took zinc supplements had higher testosterone levels than when the study first began.
How to include in diet
Add a few raw oysters in with your evening or dinner meal. If you can’t stomach the idea of eating raw oysters, grilling is a great way to enjoy the benefits as well.
Fatty Fish
Fatty fish, such as salmon and tuna, are great for testosterone production. This is because they’re high in omega-3 fatty acids, zinc, and vitamin D. These essential nutrients have all been linked to testosterone production.
When men with low testosterone levels were given fish oil supplements, their levels increased in a study of overweight and obese men with low testosterone.
How to include in diet
A great way to get these benefits is to eat salmon or tuna at least twice a week. You can also take a fish oil supplement if you don’t like fish or are unable to eat it regularly. However, it’s important to keep in mind that consumption of too much fish can lead to an increased risk of poisoning due to the high amounts of mercury found in certain fatty fish.
Garlic
Vampires may not be real, but garlic’s testosterone-boosting abilities are no myth. Garlic contains allicin, a compound that’s been linked to increased testosterone levels.
Garlic has a long and illustrious history, dating back to the Greek eras when Olympic athletes ate garlic before competitions. While there was no scientific evidence to support the testosterone-boosting claims in those days, there is now. One study that measured testosterone in mice saw that after 28 days, testosterone amounts were significantly higher. Their findings outlined the influence of garlic on sex hormones like testosterone.
Garlic also helps by decreasing cortisol, a stress hormone that can decrease testosterone levels if it is too high.
How to include in diet
Garlic can be easily added to many dishes. It can be sautéed and added to vegetables, used as a seasoning for meats, or even consumed raw. I
Venison
Venison is a type of deer meat that’s lean and packed with protein. It’s also an excellent source of zinc, which as we know, is essential for testosterone production. A 100g serving of venison has a wonderful balance between the high fat content of beef and lamb, as well as 32% of the daily zinc intake requirements.
How to include in diet
You can cook venison in a variety of ways, including grilling, roasting, and even stir-frying.
One thing to note is that it’s important to not over-consume meat, as this can lead to other health problems. If you are going to include venison in your diet, make sure it is lean and grass-fed to get the most benefit.
Dark Chocolate
We all know that chocolate is a delicious treat. But did you know that it can also help boost testosterone levels? Dark chocolate is full of healthy ingredients that are responsible for the many benefits. Chocolate is a great source of antioxidants, and dark chocolate has even higher amounts of cocoa flavanols. These flavanols have been found to boost testosterone levels and improve sperm quality as a result of their strong antioxidant effects.
Antioxidants are important for testosterone production because they help to protect the cells in the testes that produce testosterone from damage. When these cells are healthy, they can produce testosterone more efficiently.
Theobromine, another component of dark chocolate, has been shown in studies to reduce stress and anxiety. This is important because high levels of stress can lead to high levels of cortisol, which as we know, lowers testosterone production. Thus, when you eat dark chocolate, cortisol levels in the blood are reduced and allowing testosterone production to improve naturally.
How to include in diet
In order to get the benefits of dark chocolate, make sure that the chocolate you are eating is at least 65% cacao. You can eat it as a snack, add it to your breakfast or oatmeal, or even use it in baking recipes. Just remember not to overdo it, as too much sugar can offset the testosterone-boost
Other Ways to Naturally Boost Testosterone Levels:
Ashwagandha
One recently discovered way to increase your testoterone is with Ashwagandha. This root has been around for centuries and has been used in traditional Indian medicine to treat a variety of issues. It is most notably known for its stress-reducing properties. However, recent studies have discovered that it helps improve blood circulation throughout the body and even enhances sperm count, ejaculate volume, and increases testosterone serum levels.
Maca Root
Maca is another traditional root that has been used for centuries. It is most commonly known as an energy booster and libido enhancer. But recent studies have found that it can also help to increase testosterone levels and help improve sperm quality.
Natural Testosterone Production: Final Thoughts
Testosterone levels is important for many reasons. It can help improve energy levels, sex drive, bone density, and muscle mass. There are a variety of ways to naturally boost testosterone production. By following a healthy diet and including testosterone-boosting foods, you can help keep your testosterone levels high. In addition, adding in some supplements like Ashwagandha and Maca can also be helpful. Finally, reducing stress levels and getting plenty of exercise are also important for keeping testosterone levels high. If you are concerned about your testosterone levels, talk to your doctor to see if testosterone replacement therapy is right for you.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not intended to treat, diagnose, cure, or prevent any disease. Always check with your doctor before starting any new form of treatment.
TRT Clinics
If you are unable to increase Testosterone with healthy foods, exercise, and better life conditions, you can always opt for Testosterone Replacement Therapy from a TRT or HRT clinic. This is done by medical professionals who will take you through the process of rebuilding both your life and hormonal levels.
