7 Foods That May Help Boost Testosterone, According to a Dietitian

7 Foods that Boost Testosterone Naturally

If you prefer to avoid milk fat, you can also find boron in prunes, dried and cooked beans, potatoes, and legumes. Low testosterone can be detrimental both mentally and physically due to the changes that can be experienced. However, having low testosterone levels is something that can be fixed with time if appropriately taken care of. Your body turns it into arginine, another amino acid that helps relax your blood vessels. That can get the blood pumping in your sex organs in the same way Viagra works to treat erectile dysfunction. Testosterone levels tend to increase at the onset of sleep and peak during REM (rapid eye movement). Work in at least one extra hour of sleep every night, and your hormones may feel a lot more energized in the morning.

But it’s not just affecting older men; men of any age can show symptoms. However, there’s still insufficient research to support the use of fenugreek for most health conditions, including testosterone levels. Studies are ongoing regarding the effect of soy on health and fertility. Soy does testosterone affect metabolism not currently appear to lower testosterone levels or affect sperm health, but if you’re concerned about your fertility, you may consider limiting your consumption of soy. A plant-based diet emphasizes whole, plant-based foods like vegetables, fruits, and legumes while limiting meat, dairy, and processed foods.

We source research from peer-reviewed medical journals, top government agencies, leading academic institutions, and respected advocacy groups. We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. A great way to shed some unwanted pounds is not to “go on a diet”—which is often perceived as a temporary measure—but rather, to change up your daily dietary lifestyle. It’s a big change, but one that can benefit you greatly in the long run.

That means trying to cut out “Western-style” items, such as processed foods and foods high in sugar. This will help stave off obesity, which is a frequent indicator of low testosterone levels. Reeder explained that gut health is gaining more attention for its role in hormone regulation. Fermented foods like yogurt and kimchi can indirectly support testosterone levels by ensuring your gut microbiota is healthy. A healthy gut plays a role in inflammation and hormone metabolism, so eating gut-friendly foods is always good. Olive oil has several health benefits, like increasing good cholesterol and lowering bad cholesterol.

More studies are needed to investigate the direct effect of white button mushrooms on testosterone levels. Some research shows that supplementing with I3C may reduce the risk of hormone-driven cancers, especially prostate and breast cancers, by balancing levels of testosterone, estrogen, and progesterone. Testosterone levels in males peak at 19 years and naturally decline with age. They decrease by an average of 1% to 2% each year after age 30, although they may stabilize in your 40s or beyond. Some research shows that low vitamin D levels may be linked to lower testosterone levels. Additionally, increasing your testosterone to optimal levels may increase muscle mass and strength. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth.

Adding the foods on this list to your diet won’t magically fix low testosterone levels. However, being intentional about making good food choices can help supplement level management as you speak to your doctor. Your needs will vary depending on your age, health conditions and hormonal status. It sharply increases during puberty and gradually decreases after age 30. “It plays a far more expansive role by supporting cellular signaling, protein synthesis, fat distribution, and cognitive and emotional regulation,” Reeder said. The processes supported by testosterone are involved in everything from muscle maintenance to red blood cell production to energy levels.

Kale, spinach, bok choi and other dark, leafy greens are high in magnesium, yet another mineral that contributes to healthy testosterone levels. In this case, we’ve uncovered the best foods that can help improve natural testosterone levels that you may have not known could be your biggest X factor. The only warning to consumption of foods that can affect testosterone levels is to ensure that other foods that can do opposite are consumed lightly. Rich in vitamin D and protein, tuna is great for boosting testosterone levels.

Discuss this information with your own physician to determine what is right for you. All information on this website is intended only for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. HealthDeliver Clinic is a trusted healthcare provider in Thailand, offering comprehensive medical services tailored to meet your unique needs. From routine health check-ups and chronic disease management to STD screenings and vaccinations, we are dedicated to supporting your overall well-being. Remember, these supplements work best when used in conjunction with a balanced lifestyle and under the guidance of a healthcare professional. If you’re concerned about low testosterone, SynergenX is your trusted source for comprehensive testosterone treatment and support. Book an appointment with us to check your testosterone and get started with treatment fast.