Testosterone is a hormone that plays an important role in male health, but its levels can decline with age and due to other factors such as certain medications, high body fat levels, and some health conditions. Fortunately, there are some foods that can help increase testosterone levels naturally without taking testosterone replacement therapy (TRT) medications. Fatty fish, such as salmon, mackerel, and herring, are rich in omega-3 fatty acids which have been linked to higher testosterone levels. A small study conducted by the University of Worcester found that men who limited carbohydrates and consumed 35 percent of their calories from protein had lower levels of testosterone, so it's important to maintain a balanced diet.
High cortisol levels caused by chronic stress can also lead to lower testosterone levels. To combat this, it's important to get enough sleep and exercise regularly. Eating foods high in magnesium can also help reduce cortisol levels and increase testosterone. Magnesium-rich foods include spinach, almonds, cashews, and peanuts.
Aim to get about 400 to 420 mg of the mineral a day from a combination of foods and supplements. Zinc is another mineral that can help increase testosterone levels. Studies have shown that fenugreek can improve testosterone levels and symptoms related to low testosterone levels, such as low libido. Shilajit is a natural substance that forms from decomposing plants and has been shown to increase total testosterone levels compared to men who took a placebo.
Onions and garlic are also known for their ability to boost testosterone levels. Men with diabetes or heart disease are twice as likely to have low testosterone levels than those without these conditions. If you haven't yet evaluated your testosterone levels or you're not ready for TRT, there are many ways to increase your testosterone naturally. Egg yolks contain more nutrients than egg whites and may help men who have low testosterone levels.
Eating foods high in antioxidants such as EEVO can also help combat inflammation and oxidative stress which are linked to lower testosterone levels. Lobster and crab are also great sources of zinc which can help increase low testosterone levels. Soy foods are high in phytoestrogens which mimic the effects of estrogen and may lower testosterone. To help your body maintain a healthy balance and combat low testosterone levels, your doctor may suggest increased exercise or a change in diet.
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