By consuming certain foods, such as ginger, fatty fish, and some vegetables, those with low testosterone may be able to increase their levels. Male sex hormone testosterone affects bone health, muscle mass, sexual function, and fertility. The amount of testosterone in a person’s body will naturally decline with age, by 1 to 2 percent per year, but some illnesses, lifestyle choices, and other aspects may have an impact.
Low testosterone levels can be increased by various medical procedures, particularly in younger men, but dietary and lifestyle modifications can also stimulate the body to create more testosterone.
For ages, people have used ginger in both food and medicine. According to recent studies, this root may increase male fertility.
In a 2012 study, 75 adult male volunteers with reproductive problems had their testosterone levels raised by 17.7% after taking a daily ginger tablet for three months. According to the authors, there may be additional ways in which ginger can enhance sperm health.
In just 30 days, ginger raised testosterone and antioxidant levels in a diabetic rat model, according to authors of a 2013 study.
Zinc is essential for the health of sperm and reproductive function, and oysters have the highest concentration per serving of any food.
Severe zinc deficiency in men can cause hypogonadism, a condition in which the body does not create enough testosterone. Additionally, they could endure impotence or delayed sexual development.
The mineral is also present in other shellfish, red meat, poultry, beans, and nuts.
The competition between zinc and copper for absorption must be noted. In order to avoid ingesting too much of either mineral, be cautious while selecting supplements as this can cause you to lack in one.
The pomegranate is a long-standing representation of sexual function and fertility, and its antioxidant content may help with heart health and stress management.
Results of a 2012 study further suggest that pomegranate consumption may increase both men’s and women’s testosterone levels. Three times a day, testosterone levels in the saliva of sixty healthy individuals were measured while they drank pure pomegranate juice for a period of fourteen days.
Both male and female subjects showed an average 24 percent rise in salivary testosterone levels at the conclusion of the trial. Additionally, their blood pressure and mood both improved.
Avocados contain healthful fat, which is essential for hormonal health. Avocados also include magnesium and boron, which studies show may enhance testosterone levels.
Boron is a trace mineral that appears to regulate testosterone metabolism and may defend against testosterone breakdown in the body.
Though some research suggests that supplementing with high quantities of boron may help enhance testosterone in certain people, the findings are mixed. More study is needed to properly comprehend how boron supplements affect testosterone levels.
While using boron pills to raise testosterone is not presently suggested, include dietary sources of this mineral, such as avocados, may help maintain healthy testosterone levels.
Leafy green vegetables
Magnesium is a mineral that is abundant in vegetables like spinach, Swiss chard, and kale and may help the body produce more testosterone.
A 2011 discovered that taking magnesium supplements for 4 weeks caused both inactive subjects and athletes to have higher testosterone levels. However, the active participants experienced larger increases in testosterone.
Other excellent food sources of magnesium include: lentils and beans, whole grains, seeds, and nuts
Egg yolks are high in protein, good fat, and selenium, a mineral that functions as an antioxidant in the body.
According to several animal and test tube studies, selenium may aid in testosterone synthesis by activating specific pathways and increasing gene expression.
Furthermore, several human and animal research have discovered that people with adequate selenium levels in their blood had greater testosterone levels.
More study, particularly in people, is required before we can make conclusions regarding selenium’s influence on testosterone.
Eggs are abundant in nutrients, so include them in your diet if they aren’t already is a smart idea, unless you have an egg allergy. Because the yolks contain the majority of the vitamins, whole eggs are far more nutritious than simply egg whites.