10 Foods That Increase Testosterone Naturally

Diet and testosterone levels: Can food impact your hormones?

They are a great source of healthy fats and magnesium and contain boron, a trace element linked to testosterone production. One study found that within a week of taking boron supplements, testosterone levels in males increased up to 32%. Legumes, including beans, lentils and chickpeas, are another valuable addition to a diet aimed at boosting testosterone levels. They are a natural ways to increase testosterone in women source of both protein and fiber, crucial elements for hormonal balance and overall health. 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. For men, maintaining adequate zinc levels is critical for optimal testosterone levels.

In a culture that draws a straight line between masculinity and this male hormone, a deficiency can feel like your very manliness is at stake. Although plenty of speculation exists regarding the mechanisms by which flavonols could increase testosterone, there’s a severe lack of human clinical data to support their use. UPMC HealthBeat is the publishing website for UPMC, an integrated health care system based in Pittsburgh. Articles published on this site go through several rounds of review before publishing, including a clinical review conducted by UPMC medical experts.

We source research from peer-reviewed medical journals, top government agencies, leading academic institutions, and respected advocacy groups. We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. A great way to shed some unwanted pounds is not to “go on a diet”—which is often perceived as a temporary measure—but rather, to change up your daily dietary lifestyle. It’s a big change, but one that can benefit you greatly in the long run.

To maintain healthy testosterone levels, it’s important to consume good-quality protein sources. Studies indicate that protein restriction or a protein-energy deficiency affects testosterone biosynthesis. The extent that testosterone levels change is almost entirely dependent on how the dietary change impacts body weight.

It’s more common than you might think; around 35% of men over 45 live with it. Our clinic also specializes in providing medical certificates for work permits and driving licenses, ensuring a hassle-free process for expats and locals alike. With a team of experienced healthcare professionals, we deliver compassionate, high-quality care both in-clinic and at your convenience through home visit services. When it comes to enhancing testosterone, lean proteins play an essential role. Incorporating the right types of fat into your diet can lead to significant benefits. Despite common beliefs that certain nuts decrease testosterone, there is very little scientific evidence to support this.

Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency.

In fact, a 2021 meta-analysis concludes that neither soy nor phytoestrogens have any effect on testosterone levels. A technical review the same year confirms there is no evidence supporting the claim that phytoestrogens disrupt the human endocrine system. The author notes that many studies have not found a connection between eating soy products and altered serum testosterone or estrogen levels. Typically, the body does an effective job regulating the hormones and keeping levels of testosterone where they need to be. If you have low testosterone symptoms, talk to your doctor about ways to boost levels such as hormone replacement therapy.

Discuss this information with your own physician to determine what is right for you. All information on this website is intended only for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. HealthDeliver Clinic is a trusted healthcare provider in Thailand, offering comprehensive medical services tailored to meet your unique needs. From routine health check-ups and chronic disease management to STD screenings and vaccinations, we are dedicated to supporting your overall well-being. Remember, these supplements work best when used in conjunction with a balanced lifestyle and under the guidance of a healthcare professional. If you’re concerned about low testosterone, SynergenX is your trusted source for comprehensive testosterone treatment and support. Book an appointment with us to check your testosterone and get started with treatment fast.