how can i get testosterone naturally

14 Foods That May Boost Testosterone Naturally

6 testosterone-killing foods: Causes and factors

The only way to boost testosterone levels is through exogenous steroid use, which should be prescribed by a medical professional. Another way to support healthy testosterone production is by limiting consumption of alcohol. So, whilst cutting down on certain foods is important, ensure that you get all the nutrients you need alongside those testosterone-boosting foods.

Specifically, these plant-based proteins are rich in D-aspartic acid, an amino acid that plays a key role in the production and release of testosterone, according to research in PLOS One in 2017. Furthermore, many legumes are high in magnesium, a mineral that quells testosterone-reducing oxidative stress and inflammation, according to research in Nutrients in 2021. “Oysters can positively impact testosterone and age chart levels due to their high zinc content, essential for testosterone production and [sperm] fertility,” Houman says. These tasty mollusks supply a natural source of healthy fats and high-quality protein to support testosterone. Try our Oysters Rockefeller for a satisfying way to enjoy these delicacies. Studies have shown that consuming extra-virgin olive oil can increase testosterone levels by boosting the production of certain hormones involved in testosterone synthesis.

Studies 3 show that magnesium helps reduce oxidative stress, which, along with inflammation, can lower testosterone levels. Fatty fish serves as a potent ally in boosting testosterone levels, primarily due to its rich content of omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). In this article, we’ll delve into nutrition and explore seven testosterone-killing foods that might unknowingly hinder your hormonal balance.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. But a male birth control pill that is both safe and effective may be on the horizon, according to a new study. The largest improvements are seen with moderate- or high-intensity resistance exercises involving large muscle groups, such as squats and bench presses. By Lindsey DeSoto, RD, LDLindsey DeSoto, RD, is a registered dietitian specializing in nutrition and health and wellness content. I3C is known to possess antioxidant and anti-inflammatory properties that may support overall hormone regulation for both sexes. Other shellfish that are good sources of zinc include crab, lobster, shrimp, clams, and mussels.

Research suggests this potent antioxidant can effectively boost the production of testosterone. 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.

Studies are ongoing regarding the effect of soy on health and fertility. Soy does 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.

Jackie Kaminski is a registered dietitian/ nutritionist with a Master’s degree in Exercise Physiology & Sports Nutrition from Florida State University. Her first introduction to working with professional athletes was back in 2017 when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy.

A Mediterranean diet rich in vegetables, fruits, healthy fats, lean meats, and grains helps manage weight and reduces insulin resistance, which can negatively impact testosterone production. What’s more, fatty fish are good sources of zinc, vitamin D, and protein — nutrients that are important for maintaining healthy testosterone levels. Having testosterone boosting foods like eggs, fatty fish, oysters and vegetables may be the solution you need. You can potentially boost testosterone levels by fine-tuning your diet and adding new foods. Some foods that increase testosterone include fish oil, dairy products, leafy greens, legumes, fruits and vegetables that contain flavonoids, and oysters. There can be a wide range of factors when it comes to lowered testosterone production.

High stress increases cortisol, a hormone that can interfere with testosterone production. Regular physical activity is one of the best ways to maintain healthy testosterone levels. Both resistance training like weightlifting, and cardiovascular exercises such as running or swimming, can increase testosterone.

This seems to suggest that it is alcohol abuse, rather than alcohol per se, that reduces testosterone levels. Many leaf green vegetables – such as kale, spinach, and Swiss chard – are rich in magnesium, so these might be something to add to your testosterone-boosting diet. Whilst many of these symptoms can be the result of aging or of different medical conditions, together they may show that your testosterone levels are low. However, there is not enough high quality evidence surrounding the effect of the herb in general, particularly on males who have concerns about their testosterone levels. An older 2014 review also noted that there is some high quality evidence showing that mint lowers testosterone levels in women with PCOS. Anyone with concerns about their testosterone levels might also consider giving up or limiting alcohol. The author notes that many studies have not found a connection between eating soy products and altered serum testosterone or estrogen levels.