Did you know that testosterone levels decrease naturally as you age? Having low testosterone is not uncommon and we can assure you there are many ways to boost your T-levels! What if we told you there are many testosterone-boosting foods to support low testosterone levels? Good news! This article will discuss 8 foods to incorporate into your diet to increase testosterone levels naturally!

What is Testosterone?

Testosterone is a dominant male sex hormone that is important for sexual function, fertility, muscle mass, and disease risk. Having low testosterone, otherwise known as "low T," you may be affected by erectile dysfunction, lack of sleep, poor mood, and reduced sex drive.

There are a handful of reasons as to why testosterone levels may lower. The number one reason being age. As we age, testosterone levels will naturally decline whether we can help it or not. The Urology Care Foundation states that roughly 20% of men in their 60s will have low testosterone levels and that percentage has shown to rise as years go on.

Other factors contributing to low testosterone levels may include certain medications, high body fat levels, and some health related diseases (Nassar, 2023). Additionally, studies have found that a diet full of ultra-processed foods and low in essential nutrients may have lowering effects to testosterone (Kurniawan & Hsu, 2021).

Ensuring that testosterone levels are at optimal levels will benefit your sexual and reproductive health as well as overall well-being. Luckily, there are many foods, vitamins, and minerals to incorporate into your diet to increase T-levels naturally!

If you have low testosterone levels and are looking for ways to give them a boost, this article is for you. Keep scrolling to learn more!

The Best Testosterone-Boosting Foods

1. Ginger

Surprisingly enough, ginger is much more than a zing tasting plant. Astudy done in 2012 found that by taking a ginger supplement for 3 months, testosterone levels were increased by 17.7% in a group of 75 male participants. Additionally, authors state that ginger has shown improvements in sperm health as well.

The reason as to why this is, is because ginger works to increase LH production, increases cholesterol levels, and reduces oxidative stress in the testes. This then enhances nitric oxide and increased blood flow in Leydig cells, which overall increases testosterone levels and functioning (Banihani, 2018).

2. Fatty Fish

Fatty fish are beneficial in increasing testosterone because they contain omega-fatty acids, zinc, and vitamin D, all of which are important for hormone production. Salmon, tuna, and mackerel are all examples of fatty fish that contain these hormone-enhancing nutrients.

Vitamin D has been linked to healthy testosterone production as Vitamin D tells the cells in men’s testes to produce and release testosterone (Phoenix, 2023). Additionally, recent studies have shown that men with lower vitamin D levels are likely linked to lower testosterone levels than men with higher levels of vitamin D.

If fatty fish isn't part of your diet, you may consider taking a vitamin D and fish oil supplement. Our Vitamin D3 + K2 supplement provides the daily recommended intake while also contributing to boosting testosterone naturally!

3. Dark, Leafy Greens

Dark, green leafy greens such as spinach and kale are excellent sources of magnesium. Magnesium is a mineral that has been linked to have a positive influence on testosterone levels in men. This is due to the reduction in oxidative stress it has on our bodies. In addition, oxidative stress causes excess inflammation, which can lessen testosterone levels.

A cross-sectional study done on Taiwanese men found that those with a diet low in leafy green vegetables were linked with low testosterone levels (Kurniawan, 2021).

Some examples of dark, leafy vegetables include:

• Kale

• Spinach

• Cabbage

• Swiss Chard

• Microgreens

If you find that your diet may be lacking leafy vegetables, you might consider taking a magnesium supplement and/or greens superfood powder!

AstroFlav Magnesium contains magnesium from 500mgs TRAACS™ Magnesium Bisglycinate Chelate, 438 mgs Sucrosomial® Magnesium, and 257.5mgs Magnesium L-Threonate, providing a comprehensive and effective solution for magnesium supplementation.

4. Extra-Virgin Olive Oil

Extra-virgin olive oil consumption has had positive impacts on the androgen hormone and reproductive profile in men. This is due to the oil being rich in monounsaturated fat and vitamin E. Studies suggest that having a low-fat diet could actually lower testosterone levels in men by up to 15%. By increasing consumption of olive oil, you also increase monounsaturated fat intake, thus leading to boosted testosterone production.

Extra-virgin olive oil also increases your luteinizing hormone, thus causing stimulation in the testes cells to produce testosterone. No wonder you see high-level body builders adding olive oil to their shakes or chicken and rice!

5. Shellfish

Shellfish contains high amounts of zinc, which is one of the minerals known to help your body increase testosterone. In particular, oysters contain increased amounts of zinc. Although they may not be enticing to everyone, oysters actually have more zinc per serving than any other food. Can't stand the taste and texture of oysters? Crab and lobster are also shellfish that contain high amounts of zinc!

In relation to zinc and testosterone, it is proven that men with severe zinc deficiencies are at higher risk to develop hypogonadism. This rare diagnosis is that of which the body cannot not produce enough testosterone (NIH, n.d.).

If you feel that you may be deficient in zinc, oysters are the way to go! Zinc supplements are also available over-the-counter for those allergic or simply stay away from shellfish.

6. Pomegranates

Just as berries and cherries are high in antioxidants, pomegranates also serve as a testosterone-boosting food. Pomegranates are high in flavonoid antioxidants, which help protect testosterone-producing cells from damage and decrease risk of hypogonadism (Martin, 2020).

An interesting study done in 2012 indicates that participants who drank pomegranate juice for 14 days displayed a 24% increase in testosterone levels. Not only was this study done on men, but it resulted with improved testosterone levels in women as well.

7. Egg yolk

Although egg yolk may be deemed out to be full of fat and high cholesterol, yolks contain high levels of vitamin D, healthy fats, and added protein. Just like fatty fish, egg yolks are a significant source of vitamin D, thus contributing to improved testosterone levels.

Egg yolks also contains the mineral selenium. A study done by Sam Phoenix indicates that selenium may be linked to the increase in testosterone levels in men. Additionally, he found that the supplementation of selenium also improves sperm and reproductive health.

8. Avocados

Last but not least our favorite healthy fat and guacamole perfecting ingredient... Avocados! Avocados are rich in healthy fats and magnesium, which both contribute to hormonal health. Avocados also contain a mineral called boron, a traced mineral shown to positively impact testosterone levels by regulating metabolism and protects against the degradation of testosterone levels (Phoenix, 2023).

Polyunsaturated fats are also an important contributor in regulating hormone production. In fact, studies have found a positive correlation between an increase in polyunsaturated fats and blood testosterone levels (Phoenix, 2023).

Avocados hit the nail on the head when it comes to testosterone boosting nutrients! They also contain 29 mg of magnesium per 100 grams and provide high amounts of zinc. To recall, magnesium and zinc are both essential minerals for hormonal health and avocados are a source of both!

The Bottom Line:

Along with age, testosterone levels decrease overtime with certain lifestyle choices, medical conditions, and can even be from the foods you're eating. There are a few medical treatments that can increase testosterone, but your T-levels can also be raised through food and healthy lifestyle changes.

Foods such as ginger, fatty fish, olive oil, and leafy greens are all examples to help the body produce more testosterone. When searching for testosterone-boosting foods, keep an eye out for food containing zinc, magnesium, and vitamin D as they all support hormone and reproductive health.

Luckily, many of these minerals can already be found in your daily diet. If you feel that you are lacking some key nutrients to improving your testosterone, there are many supplements to add to ensure you are sufficient in all of them!

In specific, AstroFlav'sElevated,isan all-in-one formula that supports increased testosterone production, improved strength and endurance, enhanced lean muscle production and better physical performance. Clickhere to read all the benefits!

At AstroFlav, we want the best for our customers. It is our goal to help everyone achieve their fitness goals and steer them in the right direction with trust-worthy advice AND trust-worthy supplements!

RESOURCES

Banihani, S. A. (2018, October 22). Ginger and testosterone. Biomolecules. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316093/#:~:text=The%20mechanisms%20through%20which%20ginger,normalizing%20blood%20glucose%2C%20enhancing%20nitric

Phoenix, S. (2023, May 22). Does vitamin D really boost testosterone?. Great Green Wall. https://www.greatgreenwall.org/supplements/does-vitamin-d-boost-testosterone/#:~:text=It%20turns%20out%20that%20one,to%20produce%20and%20release%20testosterone.

Kurniawan, A.-L., Hsu, C.-Y., Chao, J. C.-J., Paramastri, R., Lee, H.-A., Lai, P.-C., Hsieh, N.-C., & Wu, S.-F. V. (2021, January 18). Association of testosterone-related dietary pattern with testicular function among adult men: A cross-sectional health screening study in Taiwan. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830687/

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - zinc. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Martin, L. J., & Touaibia, M. (2020, March 13). Improvement of testicular steroidogenesis using flavonoids and isoflavonoids for prevention of late-onset male hypogonadism. Antioxidants (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139932/

Phoenix, S. (2023a, May 15). Does avocado increase testosterone?. Great Green Wall. https://www.greatgreenwall.org/supplements/avocado-increase-testosterone/#:~:text=Studies%20have%20found%20a%20positive,the%20degradation%20of%20testosterone%20levels.