What Are My Top 10 Foods That Boost Testosterone Production?
Some May Shock You, Discover What They Are Here!
If you’re interested in ways to increase testosterone naturally you’re certainly in the right place! I thought before we go in to the ideal foods for boosting testosterone, that we should look at why you may want to increase levels.
Why Boost Testosterone Production
So why would you want to boost testosterone production? Well increasing your muscle mass gains & stopping loss of muscle mass may be two reasons.
You can find out more about this in my post on testosterone & muscle building – There are multiple additional benefits to be gained from boosting testosterone, these include but are not limited to the following:
Increased fat loss
Improved mental health
Reduced risk of Serious illness
There are many more benefits to be gained from boosting testosterone levels and there are lots of negative impacts on your health from having low testosterone. To find out more about this, check out these articles on
Why Focus On Foods That Boost Testosterone Production
Diet is arguably the biggest contributor to your testosterone levels & it’s the easiest element for you to control. There are other key elements that can boost testosterone production, like lifestyle choices & exercise. I’ll be looking at these in greater detail and other ways you can increase testosterone naturally in future articles, so be sure to check out my other articles.
So the reason I advise focusing on foods that boost testosterone production first is, we all have to eat & within reason we all have control over what we eat. Whereas exercise is optional/ not a possibility for everyone & lifestyle as you will discover in my future posts can be quite complex to manage when it comes to boosting testosterone production.
When it comes to foods for testosterone, I look at it in a very simple way. Everything you eat and everything you don’t eat has a direct impact on your testosterone production so in my opinion looking at foods that boost testosterone production is an obvious place to start.
There are several nutrients, minerals, vitamins etc. that you can gain from food which will increase testosterone naturally. So we’re going to cover what the main ones are that you can get from your diet and give you a couple of examples of food sources that should be easy for you to find.
Most leafy green vegetables are a great source of vitamin K. Good examples that are easy for you to find are spinach & broccoli. You can find out more about the benefits of Vitamin K & good sources of Vitamin K on this article below.
Over half of the globe is though to have a deficiency in Zinc, beef (particularly steak), shellfish & again spinach are all good sources. You can find out more about the benefits of Zinc & an overview of the best dietary sources of Zinc on this article below.
Vitamin C aids with testosterone production as it helps lower cortisol which is major suppressor of testosterone production. I’m sure you’re more than familiar with good sources of vitamin C but citrus fruits, tomatoes and peppers are all good options.
Research has shown that most people with a western diet have a deficiency in magnesium. Leafy green vegetables (kale, cabbage) are a good source as is avocado.
I’ve published an article where I’ve covered the benefits you gain from getting your daily requirement of magnesium, how it helps boost testosterone production and other good food sources of magnesium. Check it out below.
Fat has been demonized over the years as being unhealthy but the truth is saturated fat is good for your health and your testosterone production. Organic coconut oil, beef & organic dairy all good and easy to access sources.
Again like saturated fats, monounsaturated fats are good for your health & testosterone production, sources that are easy to purchase are avocado & olive oil.
These help reduce inflammation, inflammation in the body stops it perform and carrying out its function efficiently and this includes testosterone production. I recommend dark berries as a great source of antioxidants, so blueberries, blackberries, strawberries etc.
You may have heard that B12 aids with testosterone production but B3 & B6 doe as well. Good sources of B vitamins are lean poultry like chicken & turkey and fish. Learn more about Vitamin B and testosterone and other food sources of vitamin B, in this article below.
Vitamin D you primarily get from natural sunlight; & it’s something many of us are deficient in. The good news is there are some food sources of vitamin D, these are fatty fish like tuna & mackerel and egg yolks.
Most people have too much omega 6 in relation to 3, this causes inflammation and inflammation leads to reduced testosterone production. Increasing omega 3 intake will help lower inflammation. You can see more about polyunsaturated fats and how Omega 3 differs to omega 6 in the article below.
Indole 3 carbinol is an anti cancer compound that also removes estrogen, this reduction in estrogen levels equates to a natural testosterone booster. It’s found in cruciferous vegetables like brussels, cabbage & cauliflower.
There are other minerals, vitamins & properties found in food which will boost testosterone production like selenium, boron, resveratrol, D-Aspartic acid, omega 3 & bacteria that improves gut health.
I haven’t given these special mention as they aren’t as common in a wide range of foods like the above. You will however see some food sources that provide all of these, in my top ten foods that boost testosterone production.
The Importance Of Organic Food
One thing I wanted highlight is the importance of eating organic food. Organic is always best for your wider health and testosterone production, so I’d advise opting for organic ingredients and produce wherever possible. Non organic food negatively impacts testosterone, due to the chemicals and hormones that are sprayed on/ added to non organic foods.
These pesticides and hormones can negatively impact your endocrine system which can lower testosterone production, disrupt hormone balance as a whole and potentially cause serious health issues. So when you think of foods that boost testosterone production, think organic!
My Top Ten Foods That Boost Testosterone Production
So now that we’ve got through the preamble, lets actually get down to the good stuff and my recommended top 10 foods that boost testosterone production.
This list isn’t necessarily based on the most effective but it’s a combination of highly effective testosterone boosting foods, ones that fit in multiple meals/ are flexible and ones that contain multiple nutrients/ vitamins/ minerals that boost testosterone production.
So my list is as follows:
Is high in both Zinc & saturated fats both of which are great for boosting testosterone production.
They’re high in Zinc, magnesium, Selenium & vitamin D, as we’ve covered all of these are a natural testosterone booster. Oysters are also high in D-aspartic acid which is an amino acid linked to boosting testosterone production.
I personally recommend organic raw Cacao nibs, they’re high in antioxidants, Zinc and magnesium. They also contain gut friendly bacteria and improved gut health also leads to increased testosterone production. They’re like a testosterone boosting super food!
They’re high in both boron and resveratrol and the fructose lowers SHBG levels which bind free testosterone.
It’s high in magnesium, zinc and vitamin B6. A good source of indole 3 carbinol which lowers estrogen. It also contains a reasonable amount of vitamin C, for reduced inflammation and the equivalent of a natural testosterone booster.
I’m not a big fan of salmon myself but I recognize its ability to boost testosterone production. This is due to it being a rich source of Omega 3, magnesium, vitamin D & vitamin B12 & B6. It also lowers globulin in the body and a reduced level can lead to testosterone having a greater impact on the body!
They’re a great source of cholesterol, vitamin D & omega 3. As we’ve mentioned all three of these boost testosterone production, just make sure you eat the yolks as that is the source for most of these.
They’re high in Selenium which is one of the most important minerals for testosterone production after Zinc.
They’re also high in antioxidants and have a good ration of saturated fats & monounsaturated fats. Three to four nuts each day is enough to meet your daily selenium requirements.
So the smell of celery alone is said to be enough to increase testosterone naturally. I do however advise to eat still, it’s high in vitamin K and contains apigening which boost testosterone.
Is high in boron which is a mineral shown to boost testosterone production. I’m a big fan of honey as it’s great alternative to sugar (which actually lowers testosterone) & it can be included in your diet and meals in a wide number of ways.
Have I convinced you to look at food to increase testosterone production?
Hopefully this article on foods that boost testosterone production has encouraged you to look at your diet as one of the key ways to increase testosterone production. If that is the case and the ten foods above aren’t for you, I suggest you check out my larger list of testosterone boosting foods below.
I’d like to think I’ve helped make it clear why you may want to look at foods that boost testosterone production and why your diet is arguably the easiest place to start when it comes to boosting testosterone.
I hope you’ve found this article useful, any questions in regard to foods for testosterone, the foods I’ve listed in this article or if you just want to share your own list, just drop me a comment below and I’ll get back to you.
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