Testosterone is a very important hormone that the human body produces naturally. Both men and women produce it, although it is much more vital to the functioning of the male body than the female one. It has many benefits – it helps maintain strong bones and muscles, keeps mood and brain functioning steady and even, and helps maintain a healthy sex drive. An optimal balance of testosterone is key for living happy and healthy.
If you feel like you have low testosterone, it is very important to get tested by your doctor. They can help determine exactly what your current levels of testosterone are and give you solutions to help you get to where you need to be. This usually done with supplements or even hormone replacement therapy. It is also very helpful to maintain a good diet. There are many foods that naturally encourage testosterone production that you can add to your diet. In this article, we’ll cover which foods and ingredients you should add to your diet for increased testosterone production, as well as which ones you should avoid.
Components of Foods That Help Low Testosterone
- Vitamin D: This vitamin has been consistently linked with good testosterone production. It has many benefits – it helps your bones absorb calcium and it also boosts your immune system. Strong vitamin D levels are good for testosterone production.
- Zinc: This mineral helps regulate hormone production, including testosterone. It is particularly important for adolescents to have in their diet, but it also keeps your hormones regular throughout your adult life.
- Boron: This chemical is difficult to find in foods, but it has been linked to higher testosterone levels in many studies.
Herbs for Testosterone Production
There are many herbs that have been linked to higher testosterone levels over time. While they aren’t a miracle cure, adding these herbs to your routine can help your body naturally product more testosterone when combined with a good diet and other doctor-recommended solutions. These herbs include:
- Malaysian ginseng: This herb stimulates testosterone production, and it also can help improve your athletic performance and ease depression and fatigue.
- Ashwaganda: This herb helps particularly with infertility and other sexual problems in men. It helps boost your sperm count so that you are more likely to conceive.
- Arginine: This is an amino acid that your body naturally produces. Although it doesn’t naturally increase your testosterone production, it does help treat the symptoms that go along with low testosterone.
Best Foods For Testosterone
- Tuna or salmon: These foods contain very high levels of vitamin D, which has been known to increase testosterone production. Fish is also full of protein, which helps you maintain long term energy, and it doesn’t have too many calories or harmful ingredients. However, be sure to consume in moderation, as they do contain omega-3 fatty acids that can be harmful in some cases.
- Beans: Adding beans to your diet as a side dish is a great way to increase your testosterone levels. Beans are high in zinc and in vitamin D, and they also contain tons of healthy proteins to help you build muscle and have more consistent energy.
- Cabbage: While this veggie doesn’t necessarily contain anything that will boost your testosterone, it does lower levels of oestrogen in your body, which counteract the effects of testosterone.
- Eggs: These are another good source of vitamin D. In particular, be sure to consume the egg yolk, which contains a rich balance of vitamin D. Although the yolk is higher in fat and cholesterol, it is more effective in raising testosterone levels.
- Grapes: These little fruits are very helpful for raising sperm count and balancing out your testosterone levels. Be sure to consume the skins, as these are what make them so effective in raising testosterone levels.
- Shellfish: If you have low testosterone, eating fish has tons of benefits. Shellfish and oysters in particular contain high levels of zinc, which keeps your hormones in check by regulating production.
- Venison: If you are focused on testosterone levels, it is very important to have a diet that contains red meat. However, there are many health risks involved with eating too much beef. Venison is a slightly lighter alternative that still contains the high amounts of vitamin D that you need.
- Honey: This sweet treat contains boron, which helps you produce testosterone consistently. It also helps your body produce nitric oxide, which opens up your blood vessels for healthier blood flow (and better performance in the bedroom).
Foods to Avoid If You Have Low Testosterone
If you struggle with low testosterone, there are certain foods you should avoid that might exacerbate the problem. In particular, you should avoid foods that are linked to estrogen production, which can counteract the effects of testosterone.
- Flaxseed: There are tons of flaxseed products on the market right now that have become very popular with health food junkies. However, they contain very high amounts of lignans, which suppress testosterone production and conversion, as well as containing tons of estrogen.
- Mint: Both peppermint and spearmint are potentially problematic for testosterone production. They are very common in a variety of food, health, and home products. However, studies on animals have shown that they suppress their testosterone levels. Although there haven’t been any studies on humans, it is still best to avoid consuming high levels of mint if you are worried about your testosterone levels.
- Alcohol: As with many health problems, too much alcohol can have a real negative effect on your testosterone levels. Although small amounts of alcohol are usually fine, when you drink too much, you might notice that your testosterone levels go down.
- Anything with Trans Fats: Many people throughout the health community have been talking about the negative effects of trans fats on the human body for years. Trans fats are highly detrimental to your testosterone levels, because they block ‘good’ cholesterol from producing the hormone. They are also linked to a number of other negative symptoms, such as weight gain and heart problems.