Which Foods Increase Testosterone the Most?

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Jackie Kaminski is a registered dietitian/ nutritionist with a Master’s degree in Exercise Physiology & Sports Nutrition from Florida State University. Her first introduction to working with professional athletes was back in 2017 when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

When levels of stress hormones are brought back down to normal levels, testosterone production can function as usual. At Orchidia Medical Group in Naples, FL, we understand that testosterone is a hormone that plays an essential role in men’s physical health and emotional well-being. Unfortunately, certain dietary habits can dramatically reduce testosterone levels and ultimately cause harm to the body. This means every man should be aware of the top 10 foods that kill testosterone so they can protect their health.

Testosterone deficiency negatively impacts reproductive health, hair loss, and erectile dysfunction. Testosterone is the primary male sex hormone and anabolic steroid that plays a key role in sexual function in adult males. While it is present in women, the levels of testosterone in men are seven to eight times higher than in women, similar to the presence of estrogen in men. To maintain healthy testosterone levels, the changes discussed above will trump any supplement, but the nutrients below have been found to inhibit aromatase and may be additive benefits. Conversely, ensuring that testosterone levels remain within a healthy range can contribute to improved vitality, cognitive function, and overall quality of life. By understanding the intricate interplay between testosterone and various aspects of health, individuals can take proactive steps to optimize their hormone levels and enhance their well-being. Optimal testosterone levels are essential for maintaining not just physical health but also mental and emotional well-being.

Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting tesosterone levels in several ways.

Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time. All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected. Remember that your testosterone will benefit if you avoid alcohol and high-fat diets. Many leaf green vegetables – such as kale, spinach, and Swiss chard – are rich in magnesium, so these might be something to add to your testosterone-boosting diet.

Pomegranates, berries, and cherries may also help protect against obesity-induced inflammation, which can lower testosterone levels (20). If you dislike eating fish, you might consider trying a fish oil supplement. Read our dietitian’s review of the 14 best fish oil supplements on the market in 2023. If you think you might have high testosterone levels, you can order a simple at home blood test to check. High testosterone levels in males are most commonly caused by taking testosterone replacement or using anabolic steroids. Limited studies show that drinking pomegranate juice may benefit free testosterone levels.

If you’re looking for the most effective type of exercise for men with low testosterone, we’ve got a whole article on that. Studies show that over time, too much of the stress hormone blocks other bodily functions (44) that aren’t considered “fight-or-flight” worthy, including testosterone production. Bananas also contain magnesium (11) the benefits of which we explained under leafy green vegetables. A 2018 study (13) focusing on supplementing male volunteers with the vitamin showed bolstered testosterone and sexual function.

Ultra-processed 5 foods that kill testosterone and cause belly fat, often packed with unhealthy trans fats and sugar, can wreak havoc on your hormone balance, including testosterone levels. These foods not only provide little nutritional value but can also contribute to inflammation in the body, which can disrupt hormone production. Opting for whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains is key to maintaining optimal hormone production and overall well-being.

You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients. Dark, leafy greens are an excellent source of micronutrients, including magnesium, a mineral that’s critical for maintaining optimal testosterone levels, especially in older men. A review published in 2019 found that onions may help male testosterone levels. The study authors found that onions increase the production of luteinizing hormone, enhance the antioxidant defense mechanism in the testes, and defend against inflammation and insulin resistance.

Cruciferous vegetables are also high in indole-3 carbinol, which increases the amount of estradiol (a vital estrogen hormone) that is excreted from the male body. Processed meats like bacon, hot dogs, and deli meats are high in saturated fat and sodium, which can decrease testosterone production. They also often contain added hormones and preservatives that can interfere with testosterone production. Whether they’re dipped in chocolate or topped with whipped cream, strawberries are a romantic favorite. They’re high in vitamin C, which may help rev up your sex drive, boost blood flow, and ease stress and anxiety. It also helps your body release more of something called oxytocin, known as the “love” hormone because of its link to sexual arousal and orgasm.