Healthy HabitsPeaceful PracticesMotivational Moments

09/16/2023

09/16/2023

Eggs
Whole eggs contain cholesterol, which your body needs to make testosterone. A 2021 study following young men on a weight training program over 12 weeks saw that those men who ate eggs daily increased their testosterone levels. They were separated into two groups, one that ate three whole eggs daily and one that ate six egg whites. The researchers found that the group that ate the entire eggs increased their testosterone level more.9

Foods with Flavonoids
Studies have shown that eating high levels of flavonoids, a group of helpful compounds in many fruits and vegetables, is good for your health, and for producing testosterone. Some studies show flavonoids can prevent, or delay, hypogonadism (decreased functional activity of the go**ds) in males as they age.10

Foods high in flavonoids include:11

Onions
Hot peppers
Kale
Broccoli
Rutabagas
Spinach
Oysters
Oysters are full of zinc, a mineral that’s essential for making testosterone. While taking in extra zinc may ensure you’re not deficient, getting more than you need won’t do much to increase your testosterone level.

09/16/2023

Dark, Leafy Greens
Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote good health. The Taiwanese study also found that men who ate more dark, leafy greens had higher testosterone levels than men who did not. A 2018 study also saw similar results.6
Honey
Natural medicine practitioners often point to honey’s many uses, from soothing a child’s sore throat to its antibacterial properties. A 2019 review of the literature also found that honey can increase testosterone levels in men by increasing the production of luteinizing hormone, enhancing the viability of Leydig cells, reducing oxidative damage in Leydig cells, and inhibiting aromatase activity in the te**es. However, more research on humans are still needed to confirm the effect of honey on testosterone.7

Onions
A 2019 review concluded that onions may help male testosterone levels by increasing the production of luteinizing hormone, enhancing the antioxidant defense mechanism in the te**es, and defending against inflammation and insulin resistance. However, more clinical trials are needed to determine how onion can increase testosterone levels in humans.

09/16/2023

Milk and Dairy Products
The 2021 study of Taiwanese men previously mentioned found that consuming milk and dairy products protected against low testosterone levels. Another 2019 study of middle-aged and elderly men in Taiwan also drew a similar conclusion. Fortified milk is a key source of Vitamin D, which is essential for testosterone production.5
Zamir A, Ben-Zeev T, Hoffman JR. Manipulation of dietary intake on changes in circulating testosterone concentrations. Nutrients. 2021;13(10):3375. doi:10.3390/nu13103375

Ensuring vitamin D levels are within normal limits—may it be with food, sunlight, or supplementation—is vital for overall hormone health. However, more research is needed to draw robust conclusions on how dairy products affect testosterone production.

Legumes
The Taiwanese study found that eating legumes—a family that includes beans, peas, and peanuts—can protect against low testosterone levels and poor testicular function. This may be due to the fact that legumes are rich in two nutrients associated with higher testosterone levels: zinc and magnesium.

09/16/2023

Fatty Fish and Fish Oil
A 2020 study following men and women with obesity found that taking fish oil with omega-3 fatty acids upped testosterone levels in men, but not women. The study found that DHA, a type of fatty acid found in fish, was particularly helpful.3

Another older study from 2013 showed that fish oil and CLA (conjugated linoleic acid) increased testosterone synthesis and may help boost athletic performance for both endurance and resistance training.

09/16/2023

Testosterone is the primary s*x hormone in males. Its produced in the Leydig cells in the te**es, and it plays an important role in s*x drive, bone mass, body composition, muscle mass and strength, voice timbre, and s***m production.1

Certain foods can boost your testosterone levels, or lower them. Researchers of a 2021 study followed 3,283 Taiwanese men over six years and found that those who ate a low-quality diet had poorer testicular function and low testosterone levels. The men who ate a diet rich in leafy greens, legumes, and dairy had better testicular function and testosterone levels.2 A poor diet was defined as: A typical Western diet with lots of processed meats and fish, deep-fried foods, organ meats, and flour products cooked in oil.2

You can boost low testosterone levels naturally by eating a healthy diet and adding a few foods that are known to help boost testosterone levels. Here’s a look at some foods to include.