Its Time to Eat Right: 6 Important Testosterone Boosting Foods Men’s Health Clinics

Testosterone-Boosting Foods to Add to Your Diet Medical Information, Reviewed by Experts

“Moderate to high alcohol intake can decrease testosterone over time,” Houman explains. Alcohol may induce changes in the endocrine system and affect the testes. Chronic or heavy drinking poses a significant risk to hormonal health and overall well-being. Remember, there’s no single food that will dramatically increase testosterone overnight, but a balanced approach will have lasting benefits. Incorporating whole grains into your diet can be a simple yet effective dietary change to help enhance testosterone levels. Cruciferous vegetables, like broccoli and Brussels sprouts, are packed with nutrients that offer various health benefits, including hormone balance. Healthy fats play an essential role in your diet, particularly when it comes to testosterone production.

Getting more physical activity, quitting smoking (if you smoke), and cutting back on alcohol and drug use may also help improve testosterone levels if you have low testosterone (25, 26, 27). Olive oil is a staple of the Mediterranean diet, which may have many health benefits, including a reduced risk of heart disease and cancer. Leafy green vegetables are also rich in many other nutrients and can help support a balanced diet. Many plant milks and low-fat milks are fortified with vitamins, so you can make sure you are getting the essential nutrients to make your bones strong while increasing your sex drive. So not only is that Tuna steak good for increasing your levels of testosterone, but it’s also a great choice for fending off heart disease. As the key hormone for regulating male sexuality, testosterone is critical for sperm production and overall male fertility.

Fortunately, this side effect should be reversible after stopping the pain medication. Of course, do not stop or change pain medication suddenly without consulting with the prescribing provider. However, research indicates that you’d need to eat about 40–70mg per day of isoflavones, a phytoestrogen found in soy, to see an effect on your health. On average, people in Asia consume around 15–50mg per day of isoflavones while people in Western countries eat around 2mg each day. Protect your cells and sexual health with this comforting Roasted Beans and Vegetables recipe. Best known for its antioxidant and anti-inflammatory effects, red wine has also been shown to inhibit the production of estrogen-increasing androgens. While additional research is needed, studies have shown that five varieties of red wine are linked to these benefits, in particular cabernet sauvignon.

Processed, fried, and preserved foods are also thought to negatively impact testosterone levels. Vitamin D acts as a prohormone during testosterone production, meaning it plays an important role in enhancing the production process in the gonads. A Danish study published in 2020 recommended vitamin D as part of a treatment for infertile men. In addition to sunlight and foods like eggs, meat, and fish, vitamin D can be taken as part of a multivitamin or as either of two supplement forms, vitamin D2 and vitamin D3. Doctors recommend getting about 600 international units (IU) causes of high testosterone levels in females (www.primopianomolise.it) vitamin D per day for people ages 1 to 70. Ingesting too much vitamin D (more than 4,000 IU) can lead to nausea, weakness, constipation, heart rhythm problems, kidney stones, or kidney damage. Vitamin D supplementation can also interact with some prescription medications, so be sure to consult a healthcare provider before taking vitamin D supplements.

Other shellfish that are good sources of zinc include crab, lobster, shrimp, clams, and mussels. This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. Certain lifestyle habits can help slow the natural testosterone decline that comes with age. Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications.

Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. From tuna to oysters, from ginger to pomegranates, there are lots of different foods that may boost your testosterone levels. However, whilst many are supported by scientific evidence, many are not. Those rich in zinc or vitamin D are what science suggests you should aim for. A healthy diet is one of the cornerstones of preventative healthcare which is why making tweaks in what you eat can improve your testosterone levels and the other key areas of your health. By consuming any of these foods (in moderation), you are already one step ahead in your recovery from testosterone deficiency. Vitamin D also promotes bone health, which is important since low T can cause bones to become more brittle.

But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t. Both raise levels of a hormone that triggers your body to make testosterone.

A balanced diet, rich in antioxidant-rich fruits, can help you maintain healthy testosterone levels and support your overall health. Fruits like pomegranates and berries are rich in antioxidants, potentially elevating your testosterone and promoting overall hormone production. A balanced intake of healthy fats plays an essential role in supporting both testosterone production and muscle gain. Maintaining adequate levels of zinc is essential for supporting testosterone production in the body.