Which Foods Increase Testosterone the Most?

Are testosterone-boosting supplements effective? Not likely, says new study

Read on to learn about your diet’s role in testosterone levels and what else can increase or decrease the hormone. Garlic contains a compound called allicin which can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone.

At the end of a particularly tough workday, you won’t have that same drained feeling that lands you on the couch for an early night. You’ll be able to show up for your family, make plans with friends or go one dates, and make it to the gym to focus on gains. The low energy you’re feeling now will be a thing of the past, plus that sluggish feeling that affects your ability to focus and retain information will also be set aside. You can certainly follow a high-fat diet if you want to, but it’s not necessary to maintain optimal T levels. My lifestyle during that period had been abnormally unhealthy for me, but mirrors the lifestyle many men live month in and month out. My testosterone levels at that time were 383 ng/dL and my free T was 7.2 pg/mL — close to the average for an 85- to 100-year-old man.

It’s often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. In addition, researchers haven’t yet established the long-term safety of most of these supplements. Antioxidants such as vitamins A, C, and E may be beneficial for testosterone. Nature Made offers a supplement with 2,000 IU of vitamin D per tablet, which can be a convenient way to meet your daily needs for this essential micronutrient. Garden of Life products are third-party tested to ensure purity and potency. A person can ensure they receive the right nutrients by following a balanced diet.

Avocados are also rich in healthy fats, which support hormone production. Avocados are a good source of magnesium but are especially rich in another compound known as boron. Boron has been linked to testosterone production, and some have even suggested that it may be able to treat erectile dysfunction. More studies are needed to investigate the direct effect of white button mushrooms on testosterone levels. They also contain other nutrients that are important for testosterone production, such as vitamin D, which is vital for hormone regulation. A 2018 review of studies suggests that garlic can help increase testosterone therapy after prostate cancer (https://goals.nl) along with sperm production and fertility. Researchers attributed these effects to the antioxidant properties of garlic, which increases the efficiency of testosterone-producing cells (called Leydig cells) in the testicles and ovaries.

Fatty fish and fish oils are sources of ‘good’ fats, known as omega-3 fatty acids. These compounds have numerous health benefits, such as supporting heart and joint health. This steroid hormone can increase fat deposition, resulting in more conversion of testosterone to estrogen. A combination of aerobic (increase in heart rate) and resistance (weightlifting) training has been found to increase the production of testosterone. This also helps prevent the most common diseases that men are most likely to die from, heart disease and cancer.

Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote health. Some evidence suggests that men who eat more dark, leafy greens have higher testosterone levels than those who do not. If you have diabetes, check with your care team before you change your diet or the dose of your diabetic medication. Also, some research shows that testosterone therapy can increase your risk of heart disease. Testosterone therapy can help reverse the effects of hypogonadism, but it’s unclear whether testosterone therapy would benefit older men who are otherwise healthy. Testosterone therapy might seem like the ultimate anti-aging formula. Yet the health benefits of testosterone therapy for age-related decline in testosterone aren’t clear.

Leafy green vegetables are also rich in many other nutrients and can help support a balanced diet. Zinc is essential for reproductive health, and oysters contain more zinc per serving than any other food. Poor nutrition is at the root of many diseases and can also create an imbalance of male hormones.

Moderate amounts of alcohol are thought to have no effect on testosterone, but too much alcohol consumption can cause weight gain and has been linked to low testosterone levels. Testosterone boosters are either prescription medications or dietary supplements intended to raise your testosterone levels. The supplements are marketed to males and females as a “natural” way to increase the male sex hormone testosterone in the body. Little scientific evidence exists that these supplements raise testosterone levels or provide benefits like increased energy or sexual function.