Testosterone: 15 Best Foods To Eat for Better T-Levels

Postmenopausal Women Are Taking Testosterone Should You?

Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter. The idea of a Ron Swanson “manly” burger may have some truth behind it. Healthy fats are a natural way to increase testosterone quickly and effectively. Strength training, high-intensity interval training (HIIT), and regular physical activity, like sports, are particularly effective for boosting testosterone. By prioritizing sleep and implementing stress management strategies, you can support your testosterone production and overall well-being. HIIT involves short bursts of intense exercise followed by brief recovery periods. It not only improves fitness but also enhances testosterone levels.

A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. Oysters are full of zinc, a mineral that’s essential for making testosterone. Taking in extra zinc may ensure you’re not deficient, but getting more than you need won’t do much to increase testosterone. 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. Eggs are considered the perfect protein because they have all vitamins and amino acids for human needs (except vitamin C). They have mostly SFA and MUFA, and the yolk contains high levels of cholesterol, which is a precursor to testosterone creation.

For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels. Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. Several supplements may also help increase testosterone levels naturally. Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. Some of the participants stated that they had growth of hair on the back due to increased testosterone levels after exercise.

When experts prescribe testosterone to postmenopausal women, it is intended to replicate the amount a younger woman makes, and taking too much can lead to an array of unpleasant side effects. You see, while men have more of it, testosterone is not a “male hormone”—it is a human hormone that is just as important in women as it is in men. And just as happens for men, women’s testosterone levels drop as they age. Research has shown that alcohol can damage the Leydig cells in the testes which produce and secrete testosterone. Moreover, alcohol can increase cortisol levels in the body which, once again, can lead to decreased testosterone production.

Around 30-35, testosterone levels naturally decrease which may set the stage for the stuff we don’t want like weight gain, depression, and a low desire to keep things interesting in the bedroom. Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels. Consult a healthcare provider with any concerns about your hormone levels. Getting active yields lots of benefits, from improved mood, weight control, and fitness to increased testosterone levels in men. Strength and endurance training (cardio) can both increase testosterone. If you’ve been experiencing symptoms like diminished sex drive, low energy, difficulty losing weight or erectile problems, it’s time to consider some ways you can increase testosterone naturally. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men.

You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. Pomegranate juice, olive oil, and onion may also boost the hormone. This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms. It could also be the cause of low testosterone, too, as sleep is essential to testosterone production.

The testosterone levels in the blood serum were checked through a chemiluminescence microparticle immunoassay technique (Abbott-Alinity Ci) within 30 min of exercise and 24 h after exercise. This assessment was blinded, as the assessor (a lab technologist) did not know about allocating patients into groups or the intervention given to patients. These readings were taken at the beginning of the intervention on the 4th, 14th, and 24th days of the menstrual cycle for all participants. The second set of readings occurred during the program’s 6th to 8th week (mid-intervention), again on the 4th, 14th, and 24th days of the menstrual cycle.

“Overweight and obese patients have increased inflammation which causes hormone imbalance and thus, can cause low libido, low testosterone and women’s low testosterone sex drive,” says Patel. Interestingly, low levels of testosterone in women may also compromise heart health. One 2022 study found that a lower concentration of testosterone in the blood was linked with an increased risk of cardiovascular disease in older women. In women, optimal testosterone levels can range from 15 to 46 nanograms per deciliter (ng/dL). Avoid processed foods, sugary drinks, and excessive alcohol, as they can reduce testosterone levels and harm overall health. As you work on lifestyle changes to boost testosterone, you can also try these natural testosterone-boosting supplements. Zinc enables the body to produce testosterone and promotes healthy sperm quality (10).

One area that seems to take a hit when cortisol is high is our testosterone levels. Several studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and when testosterone levels are high, cortisol levels are low. Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control. A University of Texas Austin study found that cortisol blocks the production of testosterone.