What is Testosterone & Why is it Important?
While testosterone is known to be mainly a male sex hormone, it’s actually responsible for a lot more. And, by the way, women have it too. Testosterone plays a significant role in the maintenance of muscle mass, bone density, and hair growth (or balding later in life).
As men get older, their bodies naturally produce less and less of this vital hormone leading many of them to resort to drugs or expensive supplements that don’t work. We can’t turn back time, but there are some foods that boost testosterone levels that can help to stave off the inevitable decline that comes with aging. Here is a list of 7 testosterone boosting foods you can add to your diet.
Foods that Boost Testosterone
When looking for types of foods that boost testosterone levels, one finds three nutrients seem to have the largest positive effect:
So even if you don’t like any of the foods on the following list, as long as what you’re eating contains ample amounts of one or more of the above, you’ll likely be doing something good for your testosterone levels.
1. Tuna & Salmon
At the top of our list includes these 2 power foods that boost testosterone and promote heart health. In addition, they’re protein powerhouses as part of a healthy diet.
Tuna & salmon are loaded with vitamin D which has been shown to increase testosterone levels in the body. Vitamin D also has lots of other great benefits including supporting the immune & nervous system.
2. Whole Eggs
Another massive source of vitamin D, eggs (specifically egg yolks) are known to boost testosterone levels in the body. It’s important to avoid overindulgence though if you have problems with high cholesterol. Regardless, eggs are a healthy food in moderation.
3. Beans
Kidney beans, black beans, & white beans are high in both zinc and vitamin D. They’re also a great food for weight control as they’re high in fiber & protein and low in fat.
4. Shellfish
The high zinc content of shellfish such as shrimp, oysters, & crab will do help to boost your testosterone levels. Globally, people are generally deficient in zinc and it’s almost impossible to over do it.
5. Pumpkin Seeds
Pumpkin seeds are loaded with zinc and magnesium. They’re also a great source of healthy fats. Pumpkin seeds have also been shown to improve heart and prostate health.[4]
6. Beef
Although beef tends to get a bad rap (for good reason), it’s among one of the best foods you can eat to boost your testosterone level. In addition to zinc, it also contains vitamin B12 which helps you maintain energy and a host of other minerals and nutrients.
It’s important to limit your red meat intake and try to stick to leaner cuts of beef or cuts that have had the fat well-trimmed.
7. Spinach
Spinach is really a super food loaded with a tremendous amount of healthy vitamins and minerals. The key with spinach is its magnesium content which, as we already know, helps to increase testosterone.
Other Tips to Boost Testosterone
Aside from diet, there are also some other steps you can take to help ensure your testosterone levels remain healthy.
Get Enough Sleep
Everyone’s sleep needs are different, but a study published by the National Institutes of Health stated that men who were sleep-restricted over the course of just 1 week showed lower testosterone levels than men who’s sleep was not restricted. This does make sense because much of the testosterone production that happens in men occurs during sleep.
Get Some Sunlight
Your body needs sunlight in order to produce that magic testosterone boosting vitamin D. Getting outside and exposing yourself to plenty of sun is a great way to naturally increase your vitamin D levels.
Exercise Regularly
It’s no secret regular exercise seems to fix many health problems and low testosterone is no exception. Your testosterone raises for a short time after every workout. In addition, the health benefits that come with exercise will help to ensure your body gets all of the benefits of those great testosterone boosting foods you’ve been eating.
Sources & Additional Reading
1. US National Library of Medicine National Institutes of Health: Effect of vitamin D supplementation on testosterone levels in men.
2. US National Library of Medicine National Institutes of Health: Zinc status and serum testosterone levels of healthy adults.
3. US National Library of Medicine National Institutes of Health: Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion.
4. Healthline: Top 11 Science-Based Health Benefits of Pumpkin Seeds
5. Healthline: 8 Foods for your Penis’s Blood Flow, T-Levels, and Sperm Count
Rylie is freelance writer, fitness blogger, and travel junkie. Originally from Toronto, she currently resides in Lima, Peru but is always on the move to discover new adventures.