Foods That Boost & Kill Testosterone
Testosterone-boosting foods help the body maintain normal hormone production. Here are our favorite ones, plus foods that contribute to low testosterone levels. Learn more in our discussion here.
There is a troubling new trend occurring today: the decreasing levels of testosterone in males. Low testosterone can impact both men and women, but it has become a significant health issue recently. Some men begin to lose testosterone starting at age 30, and research indicates that up to 40% of men over 45 have low testosterone levels caused by hypogonadism. [1]
What is Testosterone?
Testosterone is a steroid hormone. It plays a pivotal role in developing male sex organs, deepening the voice, and pubic and facial hair growth during puberty. The hormone also assists in fat distribution, red blood cell production, and increasing muscle mass. Testosterone is also produced by women, albeit in smaller quantities than men. Its functions for women include the following:
- Bone strength
- Energy levels
- Strength
- Lean muscle mass development
- Libido and sex drive
Testosterone Boosting Foods
Some foods can help increase testosterone levels. Foods containing zinc, magnesium, vitamin D, and selenium are all believed to support testosterone levels. The top foods for increasing testosterone levels include the following:
Healthy Fats
Healthy fats help to stimulate the production of testosterone naturally. A study on male volunteers with no known health issues found that a reduction in healthy fat consumption reduced their serum concentrations of androstenedione, testosterone, and free testosterone. [2]
Top healthy fat foods include the following:
- Avocado
- Coconut Oil
- Walnuts
- Goat Cheese
- Yogurt
- Fish Oil
Oysters & Zinc
Zinc is an essential nutrient, which means the body can’t produce or store it. As a result, we obtain it through diet. Oysters are high in zinc, containing more of the nutrient than any other food per serving. Zinc deficiency is linked to hypogonadism in men, which leads to the reduction of sex hormones in the body. Studies indicate zinc may help stimulate the production of serum testosterone levels in men. [3]
Ginger
Ginger is a spice that has been added to dishes and used as medicine for thousands of years. Studies are ongoing, but research indicates “ginger enhances semen quality and improves the main sperm parameters such as concentration, viability, motility, and morphology.” [4]
Magnesium Rich Foods
Magnesium plays a role in over 300 biochemical reactions in the body. Also, magnesium deficiency can result in reduced testosterone levels. Magnesium supplements increased free and total testosterone values in sedentary individuals and athletes [5]. Top food sources of magnesium include spinach, dark chocolate, almonds, chia seeds, and oats.
Testosterone Killing Foods
While many foods can help boost testosterone production, some foods can lower body levels as well.
The following popular foods may decrease testosterone:
