Testosterone has a TON of benefits. These include beneficial effects on mood, energy levels and patients’ sense of well-being, sexual function, lean body mass, and muscle strength, cognition and some benefits on cardiovascular risk factors.
There are many ways to increase it synthetically, but here are some foods that can also give you a natural boost
1. Pineapple🍍
Pineapple contains bromelain, an enzyme that can help maintain testosterone levels, particularly after intense physical activity. It’s also rich in vitamin C, which can help reduce cortisol levels, potentially enhancing the effectiveness of testosterone.
Study link: https://pubmed.ncbi.nlm.nih.gov/36068179/
2. Prunes (Dried Plums)
Prunes are rich in antioxidants, which help in reducing oxidative stress in the body. Oxidative stress is known to negatively impact testosterone levels. They also contain boron, a trace mineral that has been linked to the natural production of testosterone.
Study link: https://pubmed.ncbi.nlm.nih.gov/21129941/
3. Avocado 🥑
Avocados are rich in healthy fats, which are crucial for maintaining healthy testosterone levels. They also contain vitamins B, C, and E, which are important for hormone production and general health.
Study link: https://pubmed.ncbi.nlm.nih.gov/6538617/
4. Beef (especially lean cuts like sirloin)🥩
Lean beef is a great source of protein, essential for muscle growth, which can support healthy testosterone levels. It also contains zinc and vitamins B and D, which are key for testosterone production.
Study link: https://pubmed.ncbi.nlm.nih.gov/8875519/
5. Oysters 🦪
Oysters are incredibly rich in zinc, an essential mineral for testosterone production. Zinc deficiency has been linked to low testosterone levels.
Study link: https://www.mdpi.com/1422-0067/22/4/2188
6. Pomegranate
Pomegranates are high in antioxidants which can lower cortisol, a stress hormone that competes with testosterone. By reducing cortisol, testosterone can be more effective.
Study link: https://www.endocrine-abstracts.org/ea/0028/ea0028p313
7. Garlic 🧄
Garlic contains allicin, which can reduce cortisol. High cortisol levels can negatively impact testosterone. Garlic enhances testosterone production indirectly by reducing stress effects on the body.
Study link: https://pubmed.ncbi.nlm.nih.gov/11481410/
8. Egg yolks 🍳
Eggs are high in protein and cholesterol. Cholesterol is a building block for testosterone. Egg yolks are particularly beneficial as they are rich in vitamins D, A, and E, which are vital for testosterone production.
Study link:
https://evidencebasedmuscle.com/testosterone-and-cholesterol-link/
9. Onions 🧅
Onions are known to increase luteinizing hormone, which stimulates testosterone production in the testes. They also have antioxidant properties that support this process.
Study link: https://pubmed.ncbi.nlm.nih.gov/19384830/
