Nowadays there are so many supplements out there that claim to contain natural ingredients that boost your testosterone. But after combing through the research on these ingredients, we’ve found that many of these claims had no scientific evidence whatsoever.
Not only do many of these supplements lack evidence, but chances are you already eat many of these foods that boost your testosterone without realizing it. If you are wondering why you might want to boost your testosterone and what foods you can incorporate into your diet, then you’ve come to the right place.
Why Boost Your Testosterone
Testosterone is the quintessential male hormone But over time and due to underlying health concerns, many men have much less testosterone than they need. Without adequate testosterone, men face all sorts of irritating and debilitating symptoms including:
- Irrational mood swings
- Reduced or underdeveloped muscle tone or bulk
- Sudden weight gain
- Low libido or erectile dysfunction
- Underdeveloped testicles
- Fatigue or low stamina
- Frequent memory failure
- Bone/joint tissue loss
If you are having any of these symptoms, chances are you may be experiencing low levels of testosterone. Having low testosterone can be due to a variety of causes, such as:
- Sleep apnea
- Physical or mental trauma
- Ill-developed pituitary gland
- Cancer or cancer treatment
- Harsh medications
- Obesity and weight gain
- Hormone imbalances
Testosterone is a steroid hormone, meaning it has a four-ring structure that the body generally uses cholesterol to form.
The standard American diet and health experts have demonized cholesterol for a long time. Still, a better understanding of the mechanism through root causes analysis for heart disease has shown us that this original hypothesis may be false.
Avoiding fats or moving your body fat percentage below natural levels can negatively impact many facets of your health, including your testosterone level. Keeping your body full of nutrients from proteins, fats, and carbs like vegetables is essential for optimizing your testosterone levels.
D-Aspartic Acid is an amino acid that is used to make proteins in the body and is a part of several metabolic reactions. One systematic review found that there was evidence of D-Aspartic Acid boosting testosterone levels in male animals.
Some foods that are high in D-Aspartic Acid include:
Out of all the vitamins and minerals, the most essential fat-soluble produced by your body is vitamin D. While the exact mechanism between vitamin D and testosterone is not yet evident in the research, the correlation between the level of vitamin D and the level of free testosterone has been established.
Some of the best ways to get vitamin D is through daily sun exposure and supplements, but there are plenty of food options too, including:
- Cod liver oil
- Egg yolks
This seed contains fibers and chemicals that slow down the digestion of sugar by the body, making foods have a lower glycemic impact on your body. Fenugreek has been shown to have a significant impact on raising testosterone levels in the body.
Ginger is a powerful antioxidant root that has been shown to increase testosterone levels. This is done by the following:
- Enhancing luteinizing hormone (LH) production
- Reducing lipid peroxidation and oxidative stress in the testes
- Increasing blood flow in the testes
- Normalizing blood glucose
- Rising cholesterol levels in the testes
- Enhancing the activity of the antioxidant enzymes
- Growth in testicular weight
- Recycling testosterone receptors
Zinc is an integral part of several transcription factors that bind to DNA and help the immune system. Zinc has been shown to have correlations with testosterone. Some foods high in zinc include:
- Shellfish, such as oysters and crab
- Red meat
- Beans and legumes, such as lentils, black beans, and chickpeas
- Whole grains
- Dairy products
Ashwagandha is one of the most potent foods on this list. This herb has a powerful effect on sleep and stress, which are two critical behavioral mechanisms for testosterone production.
Beyond that, this herb has been shown to increase muscle mass, decrease body fat percentage, and boost testosterone. This herb’s effect on testosterone is so strong that one double-blind study found the testosterone of men who took the herb was five times higher than those who did not.
Vitamin B6 has been hypothesized to have a role in the formation of testosterone and other steroid hormones, but more research must be conducted. Some foods high in vitamin B6 include:
- Beef Liver
- Leafy Greens
Garlic has also been shown to have an essential role in protein metabolism that can boost testosterone and lower your cortisol levels. In addition, garlic has been shown to have many health benefits, such as:
- Vitamin B and C
Foods rich in magnesium are:
- Dark Chocolate
- Whole Grains
- Leafy Greens, such as spinach
Flavonoids are 15 carbon, three-ring chemical structures found in some foods that have been shown to raise testosterone and protect the prostate. Foods like broccoli, cabbage, and cauliflower can help boost T levels by removing estrogen in our bodies. Some of the best flavonoid sources include:
- Red wine
- Cruciferous vegetables
This herb is also known as Puncture Vine, and it has been shown to increase testosterone by boosting the signaling molecule that stimulates the production of the testosterone-luteinizing hormone.
This herb from the mint family has been used in the past for cardiovascular purposes. Forskolin has also been shown to boost testosterone levels.
The Bottom Line
Having lower testosterone levels can be debilitating, and most people want to boost it back to a level that keeps them functioning at their fullest. If you are eating right, many of these different foods are probably already a part of your diet.
There are also herbs that you may be less likely familiar with on this list. If you are looking to boost your testosterone, consider adding these foods to your diet today.
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