Maintaining a healthy amount of testosterone in your body is key to sound health.

While there are more direct ways of increasing testosterone, such as taking testosterone supplements, your diet can have a massive impact on your overall testosterone levels. Most studies on testosterone do not directly dissect the impact of particular foods on testosterone levels, we know that testosterone can be boosted by an overall healthy lifestyle, including maintaining a healthy weight, which can only be achieved with the eating of nourishing foods and a commitment to regular physical exercise. Furthermore, we know that certain food components, such as cholesterol and vitamin D, are necessary for the production of testosterone. 

1.   Eggs

Eggs are a rich source of protein and are one of top foods that bodybuilders consume. Studies have shown that eggs have a positive influence on muscle mass. Importantly, eggs are full of important nutrients, including omega-3 fatty acids, cholesterol, and vitamin D. Cholesterol is an important building block of testosterone, meaning that the consumption of eggs may boost testosterone synthesis. 

2.   Fish

A Japanese study sought to compare the relationship between fish intake and testosterone levels among older men. Japan is one of the biggest fish-consuming countries in the world. Scientists found that older men who had a higher intake of total fish had higher levels of testosterone. Specifically, they found that lean fish, rather than fatty fish, was associated with higher levels of testosterone. 

“Fish is a major dietary source of n-3 PUFAs, vitamin D, and protein, which potentially enhances testosterone synthesis,” the authors of the study wrote. “These nutrients might underlie the association between fish intake and serum testosterone levels.” 

3.   Avocado

Avocado has been marketed as a “superfood” due to its rich nutritional content. Avocados are rich in both protein and fat. The fat contained in avocados are monounsaturated fatty acids, which are a healthy type of fat. Studies show that avocado consumption can boost cardiovascular health and reduce inflammation. Cumulatively, avocados can prevent oxidative stress and age-related degenerative diseases. Hence, avocados contain many ingredients that boost hormonal health, which in turn may make testosterone production more efficient. 

4.   Honey

Honey has been called nature’s sugar and was used to sweeten foods long before sugar was invented. A study shows that honey can boost testosterone levels among men. Scientists assessing the evidence for the relationship between honey and testosterone found that honey increases testosterone levels via promoting the building blocks needed for the production of testosterone; these include increasing the production of luteinizing hormone and maintaining the health of Leydig cells. 

“Honey has been found to contain various bioactive compounds that may improve testosterone production,” the authors of the study concluded.

5.   Nuts

There is growing interest in nuts due to their considerable properties in reducing the risk of chronic diseases. Certain types of nuts, such as almonds, pecans, and walnuts, are low in carbohydrate. Nuts have been a staple diet for many throughout the centuries and is an integral part of the Mediterranean diet. A study assessing the evidence of a low-carb organic Mediterranean diet found that it increases testosterone levels and has a positive effect on male fertility. This is true for most foods that form part of the Mediterranean diet. 

“Adhering to a Mediterranean diet that is low in carbohydrates and high in legumes, whole grains, and green leafy vegetables . . . was associated with improved testosterone levels and reduced sperm DNA fragmentation,” scientists wrote.

6.   Garlic

Garlic is one of the most commonly used ingredients in cooking today. A Japanese study assessed the effects of garlic supplementation on protein metabolism in rats, and then subsequently examined how this affects testosterone production. Scientists came to the conclusion that the use of garlic as a dietary supplementation increased testicular testosterone levels among rats. This occurs due to its effect in boosting levels of luteinizing hormone, which regulates the production of testosterone in the testes. 

Conclusion

When it comes to dietary options, there are many foods that have been either directly or indirectly linked to an increase in testosterone production. However, it is equally important to avoid unhealthy foods that may lower testosterone production, such as ultra-processed foods and foods that are high in sugar and salt content. By committing to a lifestyle of consuming healthy, nutritious foods, you are supporting your body’s efforts at producing testosterone at an optimal level.

Forty Health’s purpose is to ensure that every man achieves optimal health and function through a combination of lifestyle changes and testosterone supplementation. If you want to begin a lifestyle of change and transformation, contact us today and a qualified doctor will speak to you about what you can do to function at your very best.