9 Ways To Use Food To Naturally Increase Your Testosterone Levels
Let’s quickly talk about ways to promote testosterone production and activity through your dietary intake. As everyone knows, this androgenic hormone is a major player in the synthesis of skeletal muscle and critical for growth and progress in sports and fitness. Testosterone is essential for maximizing your potential muscle growth and also contributes to fat breakdown. And while it’s true that women naturally produce less testosterone (and other androgens), it is still essential to their physical fitness as well
Testosterone Explained: https://youtu.be/urgNiKfpKf8
Before getting started, let’s make one point clear. Most of these foods have not been directly studied as “testosterone boosters”. That is to say that there was no clinical trial where researchers gave half the participants a specific food, the other half a placebo and measured their testosterone over time. That sort of study simply isn’t financially feasible for most foods. What we can do is say food X is high in a certain vitamin, mineral or other pro-hormone enzyme, protein, or fat that has been linked to higher testosterone. So keep in mind that we’re going from A to B to C here with some of these recommendations.
Health Benefits of Zinc: https://youtu.be/ZapT_eAgeEU
Zinc is well known as a mineral. One of it’s many roles involves the conversion of cholesterol and lipids into sex hormones. Zinc deficiency has been directly linked to low testosterone.
The best sources of zinc are seafood (oyster, crab), meat (turkey, chicken, steak), seeds (sesame, pumpkin, cashews, etc), beans, peas and lentils.
Health Benefits of Magnesium: https://youtu.be/a3rYf302Sfc
Magnesium, like zinc, is a known to help in the conversion of cholesterol and lipids into sex hormones, including testosterone. Supplementation of magnesium has been linked with increases in testosterone.
Excellent food sources include green leafy vegetables (spinach), legumes (soy and soy-based products), nuts & seeds (almonds, cashews, peanuts), and whole grains.
Health Benefits of Vitamin D: https://youtu.be/ulb_yvGNrDo
Previously, I have made several videos linking vitamin D to serum testosterone levels. Several studies have shown that a deficiency in serum vitamin D is linked to low testosterone. However, It’s not entirely clear that supplementing vitamin D increases your testosterone. Nonetheless, vitamin D should be part of your pro-testosterone diet.
The best source of vitamin D is natural sunlight. However, that’s not always an option and dietary sources include fatty fish (salmon, tuna, mackerel), fish liver, beef liver, cheese, egg yolks, and fortified foods (namely, milk and breakfast cereals).
Saturated Fat (and other fatty acids)
We all know that hydrogenated fats and trans fats are bad for our health, but what about saturated fat? Initial dietary dogma was that saturated fat was another culprit that contributed to plaque in our arteries, heart attacks and strokes. However, more recent evidence is stating that the negative health effects are not as clear and perhaps there are benefits. An example of this is that decreasing your saturated fat intake is associated with a decrease in serum testosterone.
Now I do not recommend you start mixing a cup of lard into your protein shakes, but there is an argument to be made for a moderate amount of saturated fat intake from healthy sources. This includes primarily: fatty meats (beef, lamb, pork) and dairy (cream, butter, cheese, whole milk).
Cortisol is a stress hormone that our body releases with a wide variety of important functions. One thing it is known to do, however, is to block the receptor sites of testosterone (they are very similar) and can decrease the effectiveness of testosterone as a hormone. Some dietary foods have been shown to suppress cortisol production.
Dairy based products are the best studied to suppress cortisol production and this includes: whey protein (most important in my opinion), and other dairy (cheese, milk, yogurt, kefir).
Health Benefits of Vitamin C: https://youtu.be/Nuo2YBUTidA
Vitamin C supplementation has also been linked with suppressing cortisol levels.
Good sources of vitamin C include fruit (citrus fruits, kiwi, mango, papaya, pineapple and berries), broccoli, green peppers, leafy greens, sweet potatoes and winter squash.
Resveratrol is a phenol with anti-oxidant properties and research has shown into to be a natural promoter of testosterone synthesis.
The best dietary sources are grapes, blueberries, raspberries and mulberries.
Allicin is an organic compound found in garlic that gives it it’s distinct smell. One study investigated garlic supplementation and found that increases the production of testosterone. As a bonus, it appears to have anti-fungal, anti-viral and anti-bacterial benefits as well.
Indole-3-carbinol is a compound derived from the breakdown of cruciferous vegetables (cauliflower, cabbage, broccoli, brussel sprouts, etc). Supplementation with a pill form of I3C was shown to cut estrogen production in half. Men also make estrogen, and the decrease will theoretically allow more binding sites for free testosterone to increase its activity.