Have you not been feeling yourself lately? Maybe you have grown older and aren’t feeling the same way you felt when you were younger?
You could be one of the millions of people who deal with low testosterone levels — or low T, and came across this article to learn about the top testosterone booster foods and how to increase testosterone levels using a natural way.
Maintaining proper testosterone levels is important. Testosterone for women is also important. According to T-nation, the percentage of women between the ages of 18 and 59 who are suffering from “sexual dysfunction” is somewhere around 50%. Much of this sexual dysfunction is related to testosterone deficiency.
But that’s only women…
1 in 4 men over age 30 suffer from low testosterone levels. If you feel like someone who is trying to gain high testosterone levels and want natural ways to boost testosterone, then you’ve come to the right spot! Maintaining high testosterone levels and knowing how to increase testosterone naturally is the main focus of this article.
- 1 What Are Hormones?
- 2 What Is Testosterone And What Does It Do?
- 3 Testosterone Deficiency Is A Problem — For Women Too
- 4 Vitamin D and Zinc Play A Role In Testosterone Levels
- 5 7 Natural Testosterone Boosters
- 6 Grapes Help Increase Testosterone And Activate Sperm
- 7 Natural Testosterone Booster – Pomegranates
- 8 Boost Testosterone With Tuna
- 9 Testosterone Booster — Egg Yolks
- 10 Naturally Increase Testosterone With Garlic
- 11 Oysters Are Great Testosterone Boosters
- 12 Best Testosterone Booster – Coconuts
- 13 Best Testosterone Boosters At A Glance
Sounds to me like most of you need a testosterone booster.
If you keep reading, I’ll teach you how to increase testosterone naturally. This article is going to explain the foods that boost testosterone. But first, let’s figure out exactly what testosterone and hormones are, and why high testosterone levels are important.
What Are Hormones?
Hormones, such as testosterone, are extraordinary chemical messengers that help regulate the functioning of vital organs such as your brain, heart, bones and muscles.
They are secreted from endocrine glands and are known to work best only when they are well-balanced and in perfect equilibrium.
Here is a list of some major endocrine glands, the hormones they secrete and the function they perform in the human body. The chart below answers where is testosterone produced?
Though the human body has a very efficient hormonal regulation system in place sometimes hormones can become imbalanced due to:
- Onset of puberty
- Toxins – such as free radicals
- An unhealthy lifestyle
In order to feel better, think better, and prevent chronic diseases or metabolic disorders; it’s best optimally maintain your hormonal levels. Exercising and avoiding sugars are other great ways to feel better too!
Testosterone, a primary male sex hormone, is responsible for your sexual drive, development of the sex organs as well as changes during puberty. And if you suffer from low T, then you will want to consider a testosterone booster to bring your levels back up.
This vital sex hormone decreases by 1% each year after the age of 30 in men.
These statistics call for a better understanding on:
- Testosterone — more importantly, high testosterone
- Testosterone’s major function
- Causes of testosterone imbalance
- How to increase testosterone naturally to gain higher testosterone levels
What Is Testosterone And What Does It Do?
Testosterone is a powerful hormone that controls various vital functions such as:
- Increase is muscle mass and strength
- Responsible for the mass, density and strength of bone
- Growth of primary sexual characteristics such as the penis and testes
- Secondary sexual characteristics such as deepening of the voice and growth of facial, armpit, chest and pubic hair
A hormone with such important functions must be strictly regulated within your body to perform all such crucial functions.
There are 2 major sex hormones present in your body: Androgens and Estrogens.
As opposed to females, males have a high level of androgen in your endocrine system and this is why most people refer to androgens as male hormones.
This is somewhat misleading because androgens are also present in females but in extremely low quantities.
Testosterone is a primary androgenic sex hormone present among all males.
It is more commonly referred to as a steroid hormone based on its chemical structure that is derived from a cholesterol molecule. You can read more in-depth if you would like.
Testosterone also plays a role in sex drive, sperm production, fat distribution, red cell production, and maintenance of muscle strength and mass according to Live Science. Maintaining high levels of testosterone is important as you grow older.
The biochemical structure of testosterone is the same across all mammals, reptiles, birds and fish. It is also produced in extremely small quantities in the female ovaries and adrenal glands as well.
A 2007 review states that the American Association of Clinical Endocrinologists sets the lower limit of testosterone levels in males at a 200 ng/dL (nanograms per deciliter). Any reading [for a man] below 200 ng/dL would mean you suffer from testosterone deficiency.
The following table breaks down the normal ranges of testosterone based on age and gender:
So what happens when testosterone levels are lower than normal? What if you’ve been told you don’t have high testosterone levels?
Testosterone Deficiency Is A Problem — For Women Too
An imbalance in testosterone levels can mean either higher or lower levels of the hormone in your body.
Testosterone deficiency is synonymous with a condition known as hypogonadism. Hypogonadism is common in as many as 5 to 8 million men in the Unites States.
- Certain genetic disorders
- Cancer treatment
- Injury to your testicles
- Conditions that affect your pituitary or hypothalamus glands
- Inflammatory diseases
- Gland disorders
- Taking certain medications
Testosterone deficiency can start at the time in your life, for women too. It can begin at birth or later on in life, often as a result of a disease or an injury.
The effects of low testosterone vary based on different stages of life for both mean and women. Testosterone deficiency can begin:
- During fetal development: Testosterone deficiency can result in incomplete development of sex organs.
- While entering puberty: low T can have a lasting impact on growth, including lack of body hair and impaired growth of the penis and testicles.
- After puberty: effects of low testosterone can include infertility, diminished libido, weakness, reduced muscle mass, an increased risk of osteoporosis, enlarged male breasts, decreased facial and body hair growth and depression or other mood disorders (in some cases, mood-related symptoms are similar to those of menopause in women).
Symptoms of testosterone deficiency for men include:
- Low Sex Drive
- Difficulty Achieving Erection
- Low Semen Volume
- Hair Loss
- Fatigue & Lack of Energy
- Loss of Muscle Mass
- Increase In Body Fat
- Decrease In Bone Mass
- Mood Changes
7 symptoms of testosterone deficiency is women include:
- Fatigue and Exhaustion
- Weight Gain & Difficulty Losing Weight
- Decreased Interest in Sex
- Mood Swings, Depression and Low Mood
- Difficulty Concentrating
- Hair Loss
Testosterone reduction in women begins falling in their 20’s and by the time women reach menopause, you are producing about half as much as you did at puberty.
Some studies suggest that women’s ovaries may still produce small amounts of testosterone even after menopause.
If you suffer from low testosterone or low T, you’re going to want to take a look at some of the best and top testosterone boosters out there. Yes, you can take testosterone supplements, but learning how to boost testosterone naturally is going to lead to better health overall.
Let’s take a look at how to increase testosterone naturally by eating foods that boost testosterone.
Vitamin D and Zinc Play A Role In Testosterone Levels
From the above discussion it is pretty evident that testosterone is an important hormone for overall health, strength, sexuality and feelings of well-being.
I don’t advocate using synthetic testosterone replacement therapy because they are highly controversial and have proven to have serious side effects. I’ll write another article on testosterone supplements soon.
However, your physician can help teach you how to boost testosterone and make a more affirmative decisions together. I am going to show you some of the top testosterone boosters that you can eat everyday.
While there are several ways of boosting your testosterone levels naturally, the production of this hormone is significantly dependent on the presence of specific nutrients.
These testosterone booster nutrients include vitamin D and zinc, which on depletion can lead to low testosterone levels in your endocrine system.
Zinc (Zn) is an essential mineral that is naturally found in many foods.
According to one study on zinc and testosterone correlation, men who received 30 milligrams of zinc per day showed increased levels of testosterone in their bodies.
Another study published in by NCBI found that zinc plays an important role in regulating testosterone levels in men. When zinc was added to men’s diets, testosterone levels increased from 8.3 nmol/L to 16.0 nmol/L.
You can get zinc from many foods including:
- Pumpkin seeds
- Dark Chocolate
- Sesame Seeds
- Watermelon Seeds
- Wheat Germ
- Squash Seeds
While deficiencies in zinc can result in low testosterone levels, vitamin D is another nutrient that is closely associated with high testosterone levels.
Researchers in Germany conducted a study of vitamin D3 supplementation in overweight people. They were researching to see if vitamin D aided with weight loss.
The results found that vitamin D did not help with weight loss, like the reduction of love handles, but significantly increased testosterone levels in men. Total testosterone levels rose by 3 nmol/liter to 13.4 nmol/liter after 12 months.
Another study on 200 non-diabetic people was performed to evaluate the effects of vitamin D supplementation on testosterone levels.
The results of this study also confirmed that an additional vitamin D intake can significantly increase testosterone levels.
Having said that…
Your first step towards boosting your testosterone levels naturally, can start by incorporating foods rich in these vital nutrients each day. Adding these foods to your breakfast each morning is an easy way to boost testosterone levels.
Let’s take a look at foods that boost testosterone.
7 Natural Testosterone Boosters
Here are some of the best testosterone boosters that you can incorporate in your everyday diet to help improve your levels. Testosterone for women is also important as I discussed earlier. A natural testosterone approach is going to be much healthier than any artificial options.
Beginning around the age of 30, a man’s testosterone levels begin to fall and continue to decline with age. This dip in testosterone levels can lead to loss of libido, erectile dysfunction, low mood and problems with concentration and memory.
Give your testosterone a boost by adding these natural testosterone boosters to your menu. Consuming more zinc, optimizing your vitamin D intake, and resorting to healthy fats, are the 3 cardinal rules of a testosterone boosting diet.
It’s crucial to realize that a healthy and well-balanced diet cannot help you cure low testosterone levels, but it will only help you reduce the severity of your low testosterone symptoms.
It best to request a blood test to review your testosterone levels next time you see your doctor before you take any advice towards corrective or improvement measures. Let’s take a look at some of the best testosterone booster foods out there!
Grapes Help Increase Testosterone And Activate Sperm
Grapes are an amazing testosterone booster food to help you produce highly activated sperm. Eating grapes regularly makes for hardier sperm.
We know this because…
Chinese researchers suggested that the equivalent of 500 mg of red grapes, which is about 5-10g of grape skins, was enough to help boost testosterone levels and improve sperm’s motility (ability to swim freely).
All kinds of grapes are wonderful testosterone boosting foods that are easy to snack on or add to your lunch menu. Start avoiding fast foods, and short cut diets, like the military diet, and exercise regularly.
Natural Testosterone Booster – Pomegranates
You most likely aren’t going to find this fruit in any McDonald’s, but this red fruit has been used medicinally for centuries now.
This fruit is filled with high levels of antioxidants, vitamins A, C, E and iron.
Doctor Mercola says that 1 glass of pomegranate juice daily can:
- Increase testosterone levels between 16-30%
- Improve mood
- Increase libido
The International Journal of Impotence Research reported that 47% of impotent men found an improvement in their condition after a glass of antioxidant-rich pomegranate juice every day.
While this study concentrated on the juice of the fruit, I strongly recommend consuming the fruit in its whole form to maximize results to avoid any added sugars.
Even the whole fruit is high in sugar and should be eaten only in moderation.
Boost Testosterone With Tuna
If you have a low libido, you already know that vitamin D is an important nutrient, to begin with.
Studies point out that this key vitamin can boost testosterone levels by a whopping 90%. 1 can of tuna can boost testosterone and give you all the vitamin D you need for the recommended daily dose.
Testosterone Booster — Egg Yolks
I’ve talked about the importance of eggs and their calcium in another post. But, egg yolks get a bad reputation because of their fat and cholesterol content.
It is important to know that an egg yolk also contains more nutrients than the egg white itself.
The egg yolks contain Vitamin D3 which is a testosterone boosting nutrient and can help maintain normal testosterone levels.
Most people think it’s highly unhealthy to eat egg yolks every day. According to research suggests that the total testosterone increases by 400% after supplementing with vitamin D3 for over 12 months.
Aiming to consume egg yolks can naturally increase testosterone on a daily basis. Shake off the misconception around high cholesterol and fat associated with egg yolks. In fact, eating a diet with high amounts of fat like a keto diet, can aid in weight loss too.
Naturally Increase Testosterone With Garlic
Garlic may be famously associated with vampires and bad breath, but it also has a myriad of health benefits when added to your meals.
Apart from the conventional cardiac healing and anti-cancer properties, garlic also has a key role to play when it comes to boosting your testosterone levels.
These facts are absolutely authentic as there are several animal studies that confirm that garlic supplementation can increase testosterone levels among subjects.
The graph above shows that serum testosterone levels were increased in the experimental Groups B and C in comparison with the control group. There was a statistically significant overall increase in testosterone levels in all experimental groups compared with control group when garlic was added to the diet (P<0.05).
Oysters Are Great Testosterone Boosters
Another great testosterone booster are oysters! Oysters are generally high in protein, making it a favorable choice of food to boost your testosterone levels.
According to Livestrong.com:
These hormones are the ones responsible for kick starting testosterone production in mens testes. This then decrease the amount of androgen binding sites and free testosterone in your blood stream.
Deficiency of zinc can impair motility and number of sperm.
According to World’s Healthiest Foods, in a study, young male volunteers were subjected to a diet with only 10% of the daily value requirement (15 milligrams) of zinc for around 30 days.
Researchers measured the sperm quality and quantity before and after the zinc-deficient diet. The study resulted in measurable changes in sperm composition and quantity.
Considering the addition of oysters in your diet could be extremely beneficial in boosting your zinc levels and in turn a great testosterone boosting food.
Other foods rich in zinc are:
- Beef – (be aware of processed meats)
- Pine nuts
Best Testosterone Booster – Coconuts
If you are the kind of person who follows a strict vegan diet, coconuts are the best testosterone boosters in my opinion.
Coconuts contain healthy fats that can be used as a natural testosterone booster.
Recent research indicates that coconut oil optimizes testosterone production by spiking the activity of certain enzymes that are involved in the synthesis of this hormone. Coconut oil might be especially useful for body builders above the age of 30 and others with suboptimal testosterone levels.
Another animal study shows that coconut oil can reduce the severity of prostate disorders by raising testosterone levels naturally.
This makes it easy to increase testosterone with coconut oils and an ideal food to use while baking and frying for people suffering from hypogonadism.
Best Testosterone Boosters At A Glance
There are plenty of healthy foods that you can incorporate in your everyday meal plan to safely and effectively boost your testosterone levels.
Apart from the ones mentioned in this article you can also eat other foods such as:
- Honey – (helps you lose weight too)
- Brussels Sprouts
- Citrus fruits
- Olive oil
- Brazil nuts, Almonds
- Chia Seeds
Eating right is just one of the natural means to boost your testosterone.
If you are the kind of person that relies on nature more than medication you must know that simple lifestyle alterations such as reducing your stress, reducing sugar consumption, regular exercising, and weight loss can also help you boost your testosterone levels naturally.
Don’t try to adopt all the testosterone hacks together as that would make it the perfect recipe for feeling overwhelmed and giving up easily.
Slowly incorporate these foods into your diet one at a time. Don’t get overwhelmed with trying to add all of these testosterone boosters to your diet right away.
Do you think eating the right food can help you boost your testosterone levels naturally? Share your views and experiences in the comments section below.