Testosterone, a primary sex hormone, regulates significant body functions such as sexual development, preserving muscle mass, managing fat levels, and maintaining strong bones.<\/p>\n
It is also linked to mental sharpness, mood stability, energy, and sexual drive.<\/p>\n
Despite its distinct association with male reproductive health, testosterone is essential for both men and women.<\/p>\n
For men, testosterone is essential in sperm production and erectile function, while for women, it plays a role in the menstrual cycle and fertility.<\/p>\n
Testosterone is crucial for everyone's physical and mental well-being, but its levels are typically higher in males, and its decline is a more significant health concern for this group.<\/p>\n
Therefore, this article focuses on how diet can promote healthy testosterone levels in men.<\/p>\n
In men, testosterone production typically peaks during adolescence and early adulthood before gradually declining with age.<\/p>\n
While this reduction is considered part of the normal aging process, low testosterone (hypogonadism) can occur at any age due to certain medications, medical conditions like obesity, or lifestyle factors, including an unhealthy diet<\/a>. <\/p>\n Although limited scientific studies exist on the direct impact of individual foods on testosterone, maintaining healthy testosterone levels is closely linked to the intake of certain key nutrients. <\/p>\n Cara Harbstreet<\/a>, registered dietitian and owner of Street Smart Nutrition, explains, “Our bodies can produce hormones, but in order to do so, they require adequate amounts of the building materials needed. The most readily available source comes through our diet.”<\/p>\n The following nutrients may be instrumental in sustaining optimum testosterone levels:<\/p>\n Below is a breakdown of dietitian-recommended food sources for each of these nutrients.<\/p>\n While certain high-fat foods like fried and ultra-processed foods may decrease testosterone levels, healthy fats from whole food sources may promote the production of this hormone. <\/p>\n A 2020 study<\/a> involving individuals with obesity discovered that men who consumed fish oil with omega-3 fatty acids experienced an increase in testosterone levels. Particularly, DHA, a specific omega-3 fatty acid, was identified as beneficial.<\/p>\n Omega-3 fats<\/a> also exhibit anti-inflammatory properties, which can aid in mitigating conditions that may contribute to low testosterone levels, such as obesity and metabolic syndrome.<\/p>\n Michelle Routhenstein<\/a>, preventive cardiology dietitian at EntirelyNourished.com, recommends fatty fish rich in DHA, including sardines, salmon, herring, and rainbow trout.<\/p>\n Other excellent sources of omega-3 fatty acids include chia seeds, flaxseeds, walnuts, hemp seeds, and algal oil, which is derived from algae and is a good fish oil alternative for those following a vegan or vegetarian diet. <\/p>\n While omega-3s have shown potential, more comprehensive and long-term studies are needed to fully understand their impact on testosterone levels. <\/p>\n Another essential nutrient for male reproductive health, research<\/a> links low vitamin D levels to decreased testosterone levels in men. <\/p>\n However, the potential of vitamin D supplements to boost testosterone levels still requires more extensive, long-term research.<\/p>\n To maintain healthy vitamin D<\/a> levels, prioritize a balanced diet before considering supplementation.<\/p>\n Rich food sources of vitamin D include:<\/p>\n Harbstreet adds, “Salmon is high in protein, omega-3s, and zinc and is one of the few foods that naturally contains vitamin D.”<\/p>\n “And don\u2019t overlook plant-based foods that are high in magnesium<\/a>, such as dark leafy greens,” says Harbstreet. <\/p>\n For men experiencing both low magnesium and low testosterone levels, research<\/a> has shown elevating magnesium intake can potentially increase testosterone production.<\/p>\n This occurs directly and indirectly, as one of the key roles of magnesium in the body is to facilitate the conversion of vitamin D into its active form, thereby influencing testosterone levels.<\/p>\n As suggested by Harbstreet, dark, leafy greens are excellent dietary sources of magnesium. These include greens such as spinach, kale, and Swiss chard.<\/p>\n Other magnesium-rich foods to consider are:<\/p>\n Zinc is essential for male reproductive health, and a zinc deficiency<\/a> can hinder the production of testosterone.<\/p>\n Dietary zinc<\/a> is primarily found in animal products, especially shellfish, so individuals following a vegan or vegetarian diet may be at higher risk for zinc deficiency. <\/p>\n Routhensteine recommends oysters, pumpkin seeds, and chicken as rich sources of zinc.<\/p>\n Other animal-based foods high in zinc include meat, eggs, and dairy products, while zinc-rich plant-based foods include nuts, seeds, legumes, and minimally processed whole grains.<\/p>\n Cooked peas, corn, regular and sweet potatoes, asparagus, and dark, leafy green vegetables also contain small amounts of zinc. <\/p>\n Numerous studies<\/a> involving both humans and animals suggest that selenium<\/a> may enhance the production of testosterone, influencing male reproduction and fertility. <\/p>\n Routhenstein says, “Selenium may help increase testosterone levels when combined with other minerals like zinc, magnesium, and copper.”<\/p>\n Selenium is not only vital for reproductive health, but also thyroid functionality, DNA synthesis, and safeguarding the body against oxidative damage and infections.<\/p>\n “Selenium is a mineral with potent antioxidant properties,” adds Routhenstein. She recommends incorporating dietary sources of selenium, including Brazil nuts (the richest source), halibut, and shiitake mushrooms.<\/p>\n Harbstreet agrees, recommending eggs as a good source. “Eggs provide protein, selenium, and can offer a little extra vitamin D. If you include them, be sure to eat the yolk vs. only the whites, as you\u2019ll be missing out on key nutrients if you skip them,” she concludes. <\/p>\n Phytonutrients are plant-based compounds that protect cells, reduce inflammation, and support hormone production. Flavonoid<\/a> antioxidants, a type of phytonutrient, have been linked to improved testosterone levels.<\/p>\n “Consuming antioxidants and flavonoids has been shown to reduce oxidative stress which may help support better testosterone production,” explains Routhenstein.<\/p>\nHow are low testosterone levels and diet related?<\/h3>\n
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Foods that may increase testosterone naturally<\/h2>\n
Omega-3s<\/h3>\n
Vitamin D<\/h3>\n
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Magnesium<\/h3>\n
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Zinc<\/h3>\n
Selenium<\/h3>\n
Flavonoid Antioxidants<\/h3>\n