Boost Your Testosterone: Foods That Make a Difference

What is “low T”? And what does it mean for your well-being?

"Low T," or low testosterone, refers to a condition where a man's testosterone levels fall below the normal range. This hormone is crucial for various aspects of male health, including body hair, muscle mass, energy levels and libido. 

Unlike women, who experience a sharp decline in hormones during menopause, men typically experience a gradual decrease in testosterone—about2% a year after age 30. This makes low T relatively common, affectingaround 40% of men over 45.

Symptoms of low T can include reduced energy, decreased sex drive, mood changes, and loss of muscle strength. If you suspect you have low testosterone, it's important to consult a healthcare provider for proper evaluation and guidance.

While some men may consider prescription testosterone therapy, it's essential to be aware of potential side effects. However,Witham Health Services, a multi-location provider in Indiana, notes that this approach involves possible side effects, adding, “These risks are greatly reduced and may be eliminated altogether if testosterone is raised naturally.” 

If you're experiencing symptoms of low T, exploring lifestyle changes, such as diet and exercise, may help improve your testosterone levels naturally.

Substances That Harm Testosterone Production

When aiming to raise testosterone levels, it's crucial to be aware of certain substances that can negatively impact hormone production. Here are some key items to avoid:

• Alcohol and Drugs: Research indicates that excessive alcohol consumption and recreational drug use can disrupt sex hormone levels, including lowering testosterone. Additionally, some prescription medications, such asstatins, may also have a similar effect.
• Fried Foods: “Fried foodshave been linked to decreased testosterone levels in some people,” saysJillian Kubala, RD, a registered dietitian in Westhampton, New York. These foods are often high in unhealthy fats that can negatively affect hormone balance.
• Processed Foods: Highly processed foods, particularly those containing trans fats, are associated with lower testosterone levels. These foods can also contribute to weight gain and other health issues, further complicating hormone regulation.
• Plastic Packaging: Food and beverages packaged in plastic can introduce harmful substances like bisphenol A (BPA) into your diet. BPA has been linked to hormonal disruptions, including reductions in testosterone. Canned foods are often a concern as well, due to plastic linings in the cans.

Foods That Support Testosterone Production

Incorporating certain foods into your diet can help boost testosterone production by providing essential nutrients. Here are some top choices:

• Lean Meats: Foods like chicken, turkey, and lean cuts of beef are rich in protein and zinc, both important for testosterone production.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. (If your diet is more plant-based, legumes—such as black beans, chickpeas, lentils, kidney beans and pinto beans—also supply zinc.)
• Eggs: Eggs are a great source of protein, healthy fats and the antioxidant mineral selenium, all of which can support hormone production.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Kubala says that in some studies, “testosterone levels were found to be higher in those with optimal selenium levels in their blood.”
• Fatty Fish: Salmon, mackerel and sardines are high in omega-3 fatty acids, which have been linked to improved testosterone levels.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.  (Oysters have long enjoyed a reputation as an aphrodisiac; they containmore zinc per serving than any other food.)
• Nuts and Seeds: Almonds, walnuts, and pumpkin seeds are packed with healthy fats, zinc and magnesium, all of which are beneficial for hormone health.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
• Cruciferous Vegetables: Broccoli, cauliflower and Brussels sprouts have beenlinked to lower levels of estrogen, the main female hormone. All men carry some estrogen in their bodies; overly high levels can interfere with testosterone.
• Avocados: Rich in healthy fats and vitamin E, avocados support overall hormone health. What’s more, they also supply magnesium and another mineral called boron, which may play a role intestosterone support.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
• Olive Oil: Extra-virgin olive oil is a healthy fat thatmay boost serum testosterone levels  and support heart health.
• Dark Chocolate: In moderation, dark chocolate can provide antioxidants and magnesium, which may help boost testosterone.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. (Looking for a suitable sweetener? Honey contains both boron and nitric oxide, a substance that supports better blood flow.)
• Pomegranate: Kubala says that pomegranate juice has been found to help “protect Leydig cells, which produce testosterone, from injury” and support healthy testosterone levels.
• Leafy Greens: Spinach and Swiss chard are high in magnesium, which plays a role in testosterone production, especially inolder men,” according to Kubala.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
• Garlic and Onions: These flavorful veggies contain two key compounds: Diallyl disulfide has been linked to testosterone production, while allicin “has been shown to reduce cortisol levels, which is a hormone that competes against testosterone,” according to Witham Health.
• Ginger: This zesty spice has been linked to healthier testosterone levels. What’s more, at leastone study has found an association between ginger and sperm health.

Lifestyle Changes That Support Testosterone Production

Enhancing your testosterone levels goes beyond diet; several lifestyle changes can significantly support hormone production.

For one thing, higher testosterone levels are linked with greater libido…and in turn, increased sexual activityhas been linked with higher T levels. That’s a win-win!

Here are other effective strategies:

1. Sun Exposure

• Vitamin D Production: Many people don’t get all the D they need; according toone study, nearly half the US population is D-deficient, while even more people have suboptimal levels. Spending about 15 minutes in sunlight daily can boost your vitamin D levels, which is linked to higher testosterone.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. (Just remember to apply sunscreen after that initial exposure.)

2. Regular Exercise

• Stay Active: Engaging in regular physical activity is crucial.Studies show that increased activity correlates with higher testosterone levels. Aim for at least 30 minutes of aerobic exercise, such as running or cycling, five to seven days a week.
• Incorporate Resistance Training: Lifting weights, especially heavy weights with high volume, is particularly effective for boosting testosterone. Witham Health recommends “exercises that include compound movements like squats, deadlifts, bench presses, push presses and shoulder presses.” (You can learn about hardcore workouts, such as tire flips,here.) Remember to include rest days to avoid overtraining, which can lower testosterone.

3. Quality Sleep

• Prioritize Rest: Quality sleep is vital for testosterone production, as most of it occurs during deep sleep. Astudy found that just one week of sleep deprivation can lower testosterone levels by 10-15%. To improve sleep, limit screen time before bed, keep your bedroom cool and establish a consistent sleep schedule. (Gohere to learn about herbs that promote restful sleep.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)

4. Stress Management

• Reduce Stress: Chronic stress elevates cortisol levels, which can negatively impact testosterone. Incorporate stress-relief techniques such as:
• Exercise: Physical activity, including yoga, can significantly reduce stress. (Certainyoga poses specifically address stress relief.)
• Meditation: Mindfulness andmeditation practices help calm the mind.
• Aromatherapy: Scents like lavender and sandalwood can promote relaxation (learn morehere).
• Calming Music: Listening to soothing music can also help lower stress levels.

By implementing these diet and lifestyle changes, you can create a supportive environment for healthy testosterone levels and enhance your overall well-being.

IMPORTANT DISCLAIMER

The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.