Foods that Boost Testosterone Levels

Diet plays a crucial role in testosterone production. Heightened testosterone levels mean more lean muscle mass, speedier recovery times after exercise, improved mood and cognitive functioning, and enhanced sex drive. Though it is a well-known fact that testosterone levels decrease with age, one’s diet can easily mitigate or accelerate the process. Whether one is a college student looking to maximize his bodybuilding gains or a middle-aged man looking to rectify his lowered libido, alterations to one’s diet should create a positive, noticeable effect.

Testosterone deficiencies are often indicative of vitamin or mineral deficiencies. Here is a list of substances necessary for testosterone production…

Zinc – adequate zinc intake is essential for the proper functioning of the male reproductive system. Zinc deficiency is associated with low testosterone levels and reduced fertility in men.

Fat and Cholesterol –fat is essential for testosterone production because steroid hormones (testosterone included) are produced from cholesterol (one can consume cholesterol directly as well). Without enough fat, cholesterol levels will be too low and testosterone production will be hindered. Too little fat intake has been associated with heart disease, reduced cognition, fatigue and low testosterone. Obviously, one does not want to consume too much fat and cholesterol as it will lead to an increase in body fat and blood pressure which in turn, will lead to a decrease in testosterone levels.

Vitamin A – Vitamin A is necessary for testosterone and sperm production. It is also responsible for cellular health of the testes. Vitamin A deficiency is associated with infertility.

Vitamin C – Vitamin C reduces the functioning of the aromatase enzymes that convert testosterone into estrogen. Vitamin C has also been shown to reduce cortisol levels which in turn, heighten testosterone levels.

Vitamin D – An Austrian study found that Vitamin D supplementation increased testosterone levels in participants who were deficient.

Vitamin E – not only is it a powerful anti-oxidant but Vitamin E also holds anti-estrogenic properties which increase testosterone levels.

Vitamins B5, B6, B12 – deficiencies in B vitamins will lower testosterone levels. In a study, concurrent intake of Vitamin B6 and zinc was shown to increase testosterone levels in football players. Vitamin B5 leads to pregnenolone which is a precursor to testosterone.

Foods containing testosterone boosting nutrients…

Oysters...

Oysters likely got their reputation as an aphrodisiac because they’re an excellent source of zinc.

Salmon…

Not only is it an excellent source of omega 3 fatty acids, it is also an excellent source of zinc and Vitamin A. Salmon has also been shown to lower SHBG levels, which in turn heighten testosterone levels. When testosterone binds to SHBG, it loses its androgenic properties. Other fish are rich in these nutrients as well, but to a lesser extent.

Nuts…

Nuts such as peanuts, pistachios, and almonds are high in monounsaturated fats (the healthy fats). Diets high in monounsaturated fats tend to increase testosterone production.

Eggs…

Hailed as a godsend by bodybuilders because of their high protein content, eggs are also high in zinc and cholesterol so they can boost testosterone levels as well. Cholesterol is necessary for testosterone production. Be careful as not to consume too much cholesterol as it may lead to heart disease.

Fruits and Vegetables…

Fruits such as avocados, blueberries, apples, pineapple and citrus fruits as well as vegetables such as spinach and iceberg lettuce (leafy vegetables), tomatoes, yellow squash and red peppers are exceptional sources in Vitamin A. Avocados are rich in B Vitamins and monounsaturated fats as well.

Cruciferous vegetables…

These types of vegetables are worthy of special mention. Cruciferous vegetables include broccoli, cauliflower, asparagus, cabbage, bok choy, and cabbage. Such vegetables contain a compound known as indole -3- carbinol (I3C), which has anti-estrogenic properties. Since estrogen counteracts the effects of testosterone, essentially, less estrogen means more testosterone.

Leafy vegetables…

Again, worthy of special mention because of their high Vitamin E content. Leafy vegetables include spinach, alfalfa, and clover. They are an excellent source of Vitamin E.

Red meat…

Red meat includes beef, lamb, ribs, duck and goose. It is packed full of zinc and its high fat content will increase the likelihood that one is getting enough in his/her diet. It also contains Vitamin B12.

White meat…

White meat includes chicken and rabbit. It is an excellent source of zinc and a far leaner alternative to red meat.