14 Foods That May Boost Testosterone Naturally

14 Foods That May Boost Testosterone Naturally

InsideTracker Ultimate + Membership analyzes the concentration of magnesium in your red blood cells (RBCs) through a test called RBC magnesium. This method is more sensitive than measuring serum levels, which are the fluid portion of your blood. Phytoestrogens are plant-based compounds that mimic the structure of estrogen. Despite what you may have heard, research confirms that these compounds do not increase or change estrogen levels or activity in men. Restricting sleep for just one week can reduce testosterone by 10-15% overall. If you constantly feel depleted or anxious, talk to your primary care or mental health provider about how to cope. Therapy, stress-relieving supplements, and having a professional to talk to can go a long way in helping you calm your stress response.

Anyone who suspects low testosterone is due to prescribed medications should bring these concerns to their doctor’s attention. Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism. Seeing and being evaluated by a doctor who specializes in men’s health can help you understand what food to increase testosterone might be causing your low testosterone. Cardio can be a long run, but it can also be walking at a brisk pace. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. The largest improvements are seen with moderate- or high-intensity resistance exercises involving large muscle groups, such as squats and bench presses.

It is also effective in regulating hormones, boosting your immune system, relieving stress, and increasing your energy levels. Taking Vitamin D supplements may correct a deficiency in testosterone and help increase your testosterone levels. In addition to getting at least 15 minutes of direct sunlight each day, eat foods high in vitamin D such as salmon, egg yolks, mushrooms, fortified milk, and cereal products.

HIIT, known for its intense bursts of activity followed by rest, also increases testosterone levels. An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. Your testosterone levels start increasing when you enter puberty, and peak in your late teens. Around age 30, testosterone begins declining at a rate of about 1% per year. Researchers have found that heavy alcohol consumption can result in lower testosterone concentrations. This is because when you drink alcohol, it has a negative effect on the Leydig cells that produce testosterone.

Following a balanced diet and staying physically active are the first steps towards weight loss. Practice mindful eating and talk to your healthcare provider about how to improve your relationship with food. Judging by the selection on health food store shelves, testosterone boosters (or T-boosters) are a big business. You should know there’s little scientific evidence that any of them raise testosterone levels. Besides its ability to help you lose weight, exercise has also been shown to boost testosterone.

There’s a reason why these mollusks are known for being great for fertility. They have almost five times your recommended daily dose of zinc. This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death.

A sedentary lifestyle can negatively impact many aspects of your health. Regular exercise, a healthy diet, and adequate rest all help maintain energy and vitality in men over 50. But men are also turning to one of the most advanced aging solutions available.

As such, pomegranates can help reduce stress as well as the risk of cardiovascular disease, combat viruses, and bacteria (26), and suppress inflammatory arthritis (27). The two omega-3s within fatty fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They’re great for maintaining and improving heart health (22), and a 2019 article reported their potential effectiveness in treating mood disorders (23).

There are many nutrients that your body needs but can’t produce naturally, or at least not in high enough quantities. We’ve mentioned a few among our testosterone boosting foods — including vitamins B, C and D, zinc, magnesium, and omega-3 fatty acids — but there’s quite the list. What’s more, for each additional 1,000 steps the men took, total testosterone levels increased by 7 ng/dL.

We believe that the most accurate information is found directly in the scientific source. Of all the vitamins and minerals available, research shows that zinc and vitamin D are the best for testosterone. Other shellfish that are good sources of zinc include crab, lobster, shrimp, clams, and mussels. Here are nine ways you can boost your testosterone without surgery. Previously, there were concerns that TRT raised the risk of developing prostate cancer. Testosterone development starts before birth and assists in the development of the male sex organs. Here are some frequently asked questions about boosting testosterone.