For men, having low testosterone can lead to all kinds of complications both in and out of the bedroom. While hormone therapy is often a good path, there might be foods you can eat to boost testosterone.
The problem is figuring out which foods are best that have scientific evidence to support the claim. Too many people tend to assume foods will work without solid confirmation from case studies.
Still, I suppose something has to be said about the placebo effect. In some cases, if a person fully believes something is beneficial, it will be simply because of the power of the mind.
I wish it worked like that for filling a bank account.
What Foods Boost Testosterone Levels?
There’s no doubt that you, quite literally, are what you eat. All of those vitamins and minerals contribute to the healthy maintenance of your body. So, it’s quite obvious that certain foods are going to affect you in specific ways.
But can you really eat to improve a very specific aspect of your life? In many cases, yes.
Eggs
Eggs are one of the staple foods for those looking to lose weight or for bodybuilding. Part of that is because a single egg is loaded with 6 grams of protein, next to 0 carbs, and are relatively cheap compared to other protein sources.
Eggs also have selenium, which has been shown to boost testosterone production…in sheep. However, there has been a correlation between men who are fertile and their levels of selenium.
Dairy Products
Dairy products and fortified milk are great sources of vitamin D. And some studies show how vitamin D foods may boost male reproductive hormones such as testosterone. However, that comes with a bit of an asterisk – the overall results didn’t show that a vitamin D treatment had an overall effect on testosterone levels.
What does this mean? It means that the research wasn’t as conclusive as some might think. Although vitamin D might help in the proliferation of male hormones, Low T was still evident.
Still, vitamin D does a lot for the human body, so it would be in your best interest to make sure you’re getting enough. In my case, a vitamin D deficiency results in my psoriasis flaring up, which causes the skin on my feet to scale and flake off.
Dark Greens
Foods such as spinach, kale, and collard greens are rich in magnesium, which helps testosterone production. In fact, dark leafy greens are loaded with a myriad of nutrients the body needs.
Generally speaking, adults need about 420 milligrams of magnesium per day. A single cup of spinach contains about 156 mg of magnesium. While you would still need to have other sources throughout the day, a leafy green salad can go a long way for general health.
Omega-3-Heavy Fish
Fish such as salmon and tuna are loaded with omega-3 fatty acids. Omega-3s are instrumental in a variety of things in the human body including cardiovascular health and brain function. It’s also believed that omega-3 fatty acids and fish oil improve sexual health and testosterone levels.
This is aside from the fact that fish are heavy in vitamin D and zinc, which have been found to have a correlation with testosterone production.
Shellfish
Foods such as oysters, clams, crab, and lobster are also heavy in omega-3 fatty acids as well as zinc and selenium. In the case of testosterone, it’s the zinc and selenium in these foods that pique our interest.
Zinc affects a lot of things in our bodies, and studies show a correlation between zinc and testosterone levels. Of course, this includes studies from both humans and animals. However, the evidence is quite strong for the moment as males in nearly every species on the planet utilize testosterone in the same manner.
Berries of Varying Kinds
Antioxidants from berries are greatly beneficial for preventing cancers and damage to cells, which may include testosterone. This also includes foods such as cherries and pomegranates.
The power of an antioxidant is its ability to clean the bloodstream of free radicals. These are unstable cells and atoms that often lead to internal damage, such as cancerous growths and tumors. It’s safe to assume that they would also help secure testosterone production by preventing this internal damage.
Avocados
Avocados are another one of those superfoods that is loaded with all kinds of nutrients. In this case, they can provide 58 mg of magnesium. However, it’s also a good source of boron, potassium, and B vitamins.
In some studies, boron has been linked to testosterone production and maintenance as well as other improvements in the human body.
Ginseng
Speaking of superfoods, ginseng has been found to promote a wide scope of benefits from delivering antioxidants to regulating blood sugar levels. In the case of testosterone, the evidence for ginseng isn’t as cut and dried.
For example, one study showed how Asian ginseng made a profound difference in testosterone while American ginseng did not in laboratory rats.
However, there is evidence to support how Panax ginseng is beneficial for those who have hypogonadism. This includes erectile function as well as testosterone levels.
Onions
Onions provide an antioxidant defense in the body, much like their sweeter counterpart, berries. It’s also good to point out that onions are also high in potassium, vitamin C, and dietary fiber. Although the clinical trials most experts are pointing to promote how onions may boost testosterone levels, they often neglect to mention the studies were done on rats.
Still, testosterone is a species-wide element for males in general. So, it may be safe to assume these trials may also translate to human experience.
White Button Mushrooms
Like some of the other foods on this list, white button mushrooms prevent the production of aromatase, which is an enzyme that converts testosterone into estrogen, the dominant female hormone.
This means foods with white mushrooms help maintain levels of testosterone instead of being converted. Plus, mushrooms have flavonoids, which improve testicular steroidogenesis and prevent Low T later in life.
Men aren’t the only ones who try to inhibit the production of aromatase. Aromatase inhibitors are also used to help quell the risks of breast cancer in women.
What it All Boils Down To
Overall, there are several major contributors to the best foods for testosterone levels. The most prominent are:
- Vitamin D
- Magnesium
- Zinc
- Omega-3 Fatty Acids
- Selenium
- Antioxidants
- Flavonoids
Essentially, any foods that deliver high levels of these nutrients can help with testosterone levels. It all comes down to how your body uses them and how much you consume.
Now, does this mean that eating salmon with sauteed mushrooms and a spinach side salad will instantly turn you into the Hulk? Unlikely. But maintaining a good diet of these foods for the long term can ultimately contribute to the body’s natural development of testosterone.
Can One a Day Vitamins Help with Low T?
What about vitamin supplements? In the case of One a Day Men’s Multivitamins, you can get everything mentioned above in great supply. Well, with the exception of flavonoids, antioxidants, and omega-3 fatty acids.
The One a Day vitamin contains:
- 88% of daily vitamin D
- 26% of daily magnesium
- 218% of daily zinc
- 213% of daily selenium
So, you’d still have to boost your magnesium and vitamin D elsewhere, but that is usually quite easy.
For example, you could get 125% of your daily vitamin D through synthesis (about 1000IU) just by being in the sun for about 15 minutes. Of course, this also depends on skin pigment, altitude, and a slew of other factors. Nonetheless, humans are capable of synthesizing vitamin D from sunlight.
As for magnesium, foods like spinach, almonds, dark chocolate, bananas, avocados, peanut butter, and flaxseed may be beneficial to add to your diet. In other words, it wouldn’t take much to hit 100% of what you need for magnesium on any given day.
It’s ideal to take multivitamins for the simple fact that they are usually loaded with vitamins and minerals most of us don’t get on a daily basis. So, taking one to start your day may make a huge impact on your health overall.
Based on the science of the vitamins and minerals conducted thus far, multivitamins can have as much of an impact on testosterone levels as various foods. And in some instances, they may also provide nutrients you’re lacking.
Impacts of Low Testosterone
About 40% of men 45 and older suffer from hypogonadism, or low testosterone. This is often referred to as “Low T.” This is when testosterone levels fall below 300 nanograms per deciliter and can impact a variety of things in a man’s life.
Hypogonadism can affect:
- Sexual drive and performance
- Production of sperm
- Energy levels
- Overall moods
- Bone density
- Muscle development and maintenance
- Production of red blood cells
- Fat accumulation and distribution
- Sleeping patterns
- Immune system functionality
- Body hair development and loss
- Skin regeneration and acne
- Metabolic rate
Although Low T is often associated with sex, it can ultimately cause issues within a man across a wide scope of health concerns.
Not every man will experience everything on the above list. In fact, my T levels were 274 and my biggest issues were energy levels and sleeping patterns. Still, if you notice any of these problems, it may be a good idea to have your testosterone levels checked.
This is especially true if you’re over 45 years old.
The Impact of Food and Supplements for Testosterone
While there have been studies demonstrating how nutrients impact testosterone levels, most of them are somewhat inconclusive. That’s because the sample size of the study was too small, and some of the studies were more focused on other aspects, such as energy levels in the body. Other studies, still, were conducted on rats and not humans.
In other words, there are not enough human trials to generate reliable results. All we can really base information on at the moment is how it has affected the few people in these studies and the wide range of animals. But as I said before, testosterone is somewhat universal across all mammalian species on the planet. So, there is still something to consider if onions boost testosterone levels in lab rats.
When looking for testosterone-boosting supplements, keep in mind that 24.8% of products had actual data to support the claims. Because the health and fitness industry is literally worth billions, most just want to make a quick and easy sale. Some trials will be done without a control and others are based on anecdotal evidence.
Over-the-Counter T Boosters
In recent studies, it was found that over-the-counter testosterone supplements really have no viability to improve Low T levels. Also, consider how testosterone itself is currently a Schedule III controlled substance. That means testosterone is not something you can get over-the-counter.
You cannot buy testosterone itself at your local Walmart or health and fitness store.
All of those testosterone-boosting pills consist mainly of the nutrients I demonstrated above or of various extracts from plants that are believed to help with hormone production. Most will contain high levels of magnesium, zinc, and vitamin D.
Now, these are nutrients humans need anyway for a variety of health reasons. However, the results may not be worth the money you spend. Instead of dropping $75 on that bottle of Teste-pills from your favorite Instagram influencer, you could just spend $10 on a bottle of vitamins that will do the same thing.
Most supplements on the market are not regulated. That means companies can do virtually whatever they want, make outlandish claims, and not suffer repercussions. Well, that is unless their product is overtly unhealthy or dangerous for human consumption.
At the end of the day, take testosterone supplements with a grain of salt and save money by getting foods that do the same thing.
Healthy Eating FTW!
Eating healthy foods is perhaps one of the best things any person can do for themselves. It’s all about getting the nutrients needed to sustain the body and mind. After all, the human body needs a certain balance for optimal functionality.
For the most part, foods can play a role in the production and maintenance of testosterone. However, it’s unlikely they’ll give you enough if you’re suffering from hypogonadism. Sure, the foods above may move the needle, but you might also need to get hormone therapy to return to optimal levels.
Then again, every man is different. That’s why it’s important to consult your physician and have your testosterone levels checked. The result is building a plan of action for your specific needs and wants.
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