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Diet and testosterone levels: Can food impact your hormones?

Diet and testosterone levels: Can food impact your hormones?

In this article, we’ll delve into the world of nutrition and explore 13 testosterone-boosting foods that you likely already have in your kitchen cupboards. Testosterone is one of our key hormones for both men and women and as such it’s important that we pay attention to how it is being managed in our bodies. Foods and drinks canned or packaged in plastic can impact hormone levels. They offer little nutritional value and are often high in calories, salt, fat, and sugar.

At the end of the study, researchers found that the men who adhered to a fat-restricted diet had lower serum testosterone than men on a nonrestrictive diet. The study also took into account the men’s ages, body mass index and activity levels (26). Testosterone is a sex hormone present in the body of the male that affects more than just sex drive. This hormone is responsible for sperm production, bone and muscle health, and hair growth. Natural levels of the hormone decrease with age, and as a result of environmental stressors.

More do bald men have higher testosterone benefit from foods that boost testosterone than you might think. According to medical experts, as we age, testosterone levels in a man’s body fall by 1 to 2% on average. So, if you’re looking for food that promotes testosterone production in the body, you’ve come to the right place. Stress also influences your sexual desire and performance, as might physical conditions such as diabetes and prostate cancer. From increased fatigue to reduced bone density, the symptoms of low testosterone markedly increase as men age. Flavanols are a type of polyphenol, which are compounds typically found in plants thought to exert beneficial effects on health. Recent discussions within the literature have proposed these compounds may influence testosterone levels.

These flavonoids may protect testosterone-producing cells from damage, which in turn support healthy testosterone levels. Add berries to Greek yogurt, in your oatmeal, or as an antioxidant boost to your protein shake. Or have some strawberries and cream, if you’re picking up what we’re putting down. Additionally, fatty fish is an excellent source of vitamin D, a nutrient closely linked to testosterone production. Vitamin D receptors are present in cells responsible for testosterone synthesis, and an adequate supply of vitamin D is essential for optimal testosterone levels. Salmon has a lot of benefits—including that it contains a slew of testosterone “boosting” nutrients like vitamin D, omega-3 fatty acids, and selenium.

Some plant milk options that you can consider include soy milk, almond milk, pea milk, oat milk, rice milk, and cashew milk among others. It has also been linked to cancer prevention, protection against Alzheimer’s, improving digestion, lower blood pressure and prevention against heart disease, improved memory and more (11). These are great sources of vitamin D as well as other nutrients such as calcium, magnesium, potassium, and more.

One study showed boron may play a role in healthy testosterone metabolism and in preventing its breakdown in the body. While oysters are rich in zinc, other foods, including fatty fish, are also. So, while both egg options helped with muscle building, whole eggs seemed to offer some extra benefits for strength, testosterone, and body fat. This is likely due to the nutrients in the yolks, like healthy fats and vitamins. Licorice root, commonly used as a sweetener in candies and beverages, has recently come under scrutiny for its potential impact on hormone levels, particularly testosterone. A 2003 study involving 25 men who consumed 7 grams of licorice root daily reported a significant 26% drop in testosterone levels after just one week. However, the picture gets a bit more complex with a 2021 animal study indicating that licorice extract might actually help raise testosterone levels.

Additionally, a study in Taiwanese men found that low intake of leafy green vegetables was linked to lower testosterone (3). However, the researchers noted that more high quality studies are needed to fully understand this relationship. You may have low testosterone depending on the symptoms you have, please contact us to find out how we can help. Our team of healthcare experts and GMC registered doctors are licensed to UK GMC standards. It is better to consult with a healthcare provider before buying them. More research needs to be done to determine whether these findings hold true across different diets.

This mineral is important in testosterone production, and when eaten in the right amounts, can provide benefits beyond simply boosting zinc levels. However, eating too much red meat has been linked to serious health risks like raised cholesterol and potential bowel cancer. According to a 2021 study, men who ate a more pro-inflammatory diet (high in refined carbohydrates and saturated fats) had lower total testosterone levels than those who ate less inflammatory foods. In addition, those with the highest intake of a pro-inflammatory diet had a 29.6% higher chance of testosterone deficiency compared to those with the least inflammatory diets.

A serving of this fish is one of the best testosterone boosting foods that anyone can find. For people with low T-levels, a healthy, balanced, high-fat diet is key to good health and can be a great step toward raising testosterone levels back to where they should be. Getting plenty of exercise and maintaining a healthy weight are equally important when it comes to overall health and having more energy. Being overweight may contribute to low testosterone, but paradoxically, a diet high in healthy fats, such as those found in fish, nuts, and avocados, can help keep testosterone levels up. However, the review did note that more controlled trials are needed to confirm the findings. Before you seek medical treatment, however, there are many ways out there to boost testosterone levels naturally. These include testosterone-boosting foods – from fish to fruits and fortified foods too.