Testosterone is one of our key hormones for both men and women and as such it’s important that we pay attention to how it is being managed in our bodies. Find out exactly what testosterone is and how it affects your body here. If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Whether you’re trying to boost your testosterone levels naturally or using these foods to supplement a hormonal treatment plan there are lots of ways you can build these ingredients into your meals!
Scroll down to see our list of Testosterone Boosting Foods!
Honey contains boron which is a natural mineral which can be found in both food and in the environment. It is associated with helping to increase testosterone levels and is also useful for building strong bones and for building muscles, as well as improving thinking skills and muscle coordination.
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. Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland. So whilst garlic doesn’t itself act as a testosterone boosting food, it is a cortisol reducer and by association boosts testosterone levels.
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient. If you are low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production. By eating zinc rich foods, you can help make sure this doesn’t happen and avoid a reduction in your testosterone levels.
Oysters are commonly known as an aphrodisiac and there’s actually science behind this! Testosterone increases your libido and oysters are naturally high in zinc! As mentioned above, zinc is very important for the healthy production of testosterone…so get shucking!
Spinach has long been considered one of the best testosterone boosting foods around! One of the most popular super foods, it was Popeye’s food of choice for a reason! Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels. Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters!
Porridge oats are an excellent source of B Vitamins which are key for good testosterone production. There are a number of different B Vitamins, many of which are found in testosterone boosting foods. One B Vitamin which plays a very direct role in testosterone production is Vitamin B6 which supresses the production of estrogen, thereby helping testosterone levels to rise! Oats are an excellent source of a variety of B Vitamins and therefore are one of a range of excellent testosterone boosting foods! For more info on B Vitamins and their role in testosterone production go here.
Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced. Not only that but they contain vitamin A which is required for the production of testosterone and can help lower estrogen level which means testosterone can be more effective.
Good quality wild salmon is an excellent addition to the list of testosterone boosting foods because it contains magnesium, vitamin B and omega-3s which we have already established work to increase testosterone levels. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. If this is lowered testosterone can have more of an impact on your body.
Tuna is an excellent source of Vitamin D which, according to researchers at Graz Medical University in Austria, can help boost testosterone levels by up to 90%! Vitamin D helps to maintain sperm count and tuna is an excellent way to get this particular vitamin, especially if you aren’t able to spend much time outside!
Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!