Certain foods can either boost or inhibit testosterone production, which becomes a particular concern for males as they age. During their 20s, males naturally produce an optimal amount of testosterone. However, from around the age of 30, testosterone production decreases by approximately 1% per year. By the time a man reaches 40, his testosterone output is reduced by 10%, and at age 50, it’s 20% less.
The key is to adjust your diet to include foods that help maintain optimal testosterone levels, even surpassing the levels experienced in your 20s. While this post focuses on nutrition, it’s important to note that other factors such as sleep can also influence testosterone levels positively or negatively. For instance, every additional hour of sleep beyond 4 hours provides a 15% boost in testosterone, up to 8 hours.
So, which foods can help optimize your testosterone levels? Let’s explore them below!
Eggs: A Testosterone Booster
First, let’s address the misconceptions that mainstream nutritionists have propagated about eggs for some time. Contrary to the belief that eggs raise cholesterol levels, even the US government’s Dietary Guidelines Advisory Committee has revised its stance in 2015 compared to findings from five years earlier.
The committee’s updated conclusion that dietary cholesterol is no longer a “nutrient of concern” contradicts its previous stance, which considered excess cholesterol in the American diet a public health issue.
Numerous sources on the internet confirm that eggs are no longer deemed harmful in terms of cholesterol. Notable health and wellness expert Jillian Michaels attributes high cholesterol to saturated and trans fats, not dietary cholesterol.
Eggs offer various benefits. They are a convenient source of protein packed with essential nutrients, favored by bodybuilders as an ideal food. Here’s another reason to appreciate eggs: they can increase your testosterone levels.
Studies indicate that consuming dietary fat and cholesterol, as found in eggs (remember, different from the harmful cholesterol implicated in artery clogging), can enhance testosterone production.
Conversely, research suggests that following a low-fat diet can lead to decreased testosterone levels. So, where can you obtain the necessary fat and dietary cholesterol to boost your testosterone? Look no further than eggs!
Foods rich in magnesium boost testosterone levels
The objective is to include foods that are high in magnesium in your diet. One excellent option is wheat bran, although there are other selections listed below that are also beneficial. Wheat bran not only provides a substantial amount of magnesium but also offers a good dose of protein and fiber.
A study was conducted to investigate the impact of magnesium on testosterone production. The research findings can be summarized as follows:
“Our results demonstrate that supplementation with magnesium leads to increased levels of free and total testosterone in both sedentary individuals and athletes. The increase in testosterone levels is more significant among those who engage in regular exercise compared to sedentary individuals.”
Whether you lead a sedentary lifestyle or engage in vigorous exercise, magnesium supplementation results in testosterone gains. Notably, the gains were even more pronounced among those who exercised (possibly due to the exercise itself).
While the testosterone-boosting benefits of magnesium supplementation are evident, it’s crucial to consider the additional advantages. Magnesium is a mineral that plays a crucial role in the body’s functioning. It helps maintain normal blood pressure, supports bone strength, and ensures a steady heart rhythm.
Experts highlight that many individuals in the U.S. do not consume enough magnesium-rich foods. Adults who consume less than the recommended amount of magnesium are more likely to exhibit elevated inflammation markers. In turn, inflammation has been associated with major health conditions such as heart disease, diabetes, and certain cancers. Additionally, low magnesium levels have been identified as a risk factor for osteoporosis.
There is evidence suggesting that consuming foods high in magnesium and other minerals can help prevent high blood pressure in individuals with pre-hypertension. Here is a list of foods that are rich in magnesium:
| Wheat Bran, crude, ¼ cup | 89 mg | 22% |
| Almonds, dry roasted, 1 ounce | 80 mg | 20% |
| Spinach, frozen, cooked, ½ cup | 78 mg | 20% |
| Raisin bran cereal, 1 cup | 77 mg | 19% |
| Cashews, dry roasted, 1 ounce | 74 mg | 19% |
| Soybeans, mature, cooked, ½ cup | 74 mg | 19% |
| Fish, haddock, oven cooked, 5 ounces, | 71 mg | 18% |
| Wheat germ, crude, ¼ cup | 69 mg | 17% |
| Nuts, mixed, dry roasted, 1 ounce | 64 mg | 16% |
| Bran flakes cereal, ¾ cup | 64 mg | 16% |
Incorporate Zinc supplements and foods into your diet
Supplementing with Zinc can be beneficial if you have a deficiency, as it can increase testosterone levels. A study conducted by Wayne State University revealed the following findings regarding zinc and testosterone levels:
“Supplementing marginally zinc-deficient normal elderly men with zinc for six months led to an increase in serum testosterone levels… This suggests that zinc may play a crucial role in regulating serum testosterone levels in men.”
To help you incorporate more zinc into your diet, here is a list of foods rich in this essential mineral. The foods are arranged in descending order based on their zinc content per serving.
| Food | Serving Size | Calories | Zinc |
|---|---|---|---|
| Beef | 4 oz | 175.0 | 4.09mg |
| Lamb | 4 oz | 310.4 | 3.87mg |
| Sesame Seeds | 0.25 cup | 206.3 | 2.79mg |
| Pumpkin Seeds | 0.25 cup | 180.3 | 2.52mg |
| Garbanzo Beans | 1 cup | 269.0 | 2.51mg |
| Lentils | 1 cup | 229.7 | 2.51mg |
| Cashews | 0.25 cup | 221.2 | 2.31mg |
| Quinoa | 0.75 cup | 222.0 | 2.02mg |
| Turkey | 4 oz | 166.7 | 1.95mg |
| Shrimp | 4 oz | 134.9 | 1.85mg |
| Tofu | 4 oz | 164.4 | 1.78mg |
| Scallops | 4 oz | 125.9 | 1.76mg |
| Green Peas | 1 cup | 115.7 | 1.64mg |
| Oats | 0.25 cup | 151.7 | 1.55mg |
| Yogurt | 1 cup | 149.4 | 1.45mg |
| Spinach | 1 cup | 41.4 | 1.37mg |
| Asparagus | 1 cup | 39.6 | 1.08mg |
| Mushrooms, Crimini | 1 cup | 15.8 | 0.79mg |
| Mushrooms, Shiitake | 0.50 cup | 40.6mg | 0.96mg |
| Beet Greens | 1 cup | 38.9 | 0.72mg |
| Summer Squash | 1 cup | 36.0 | 0.70mg |
| Broccoli | 1 cup | 54.6 | 0.70mg |
| Swiss Chard | 1 cup | 35.0 | 0.58mg |
| Brussels Sprouts | 1 cup | 56.2 | 0.51mg |
| Miso | 1 TBS | 34.2 | 0.44mg |
| Parsley | 0.50 cup | 10.9 | 0.33mg |
| Sea Vegetables | 1 TBS | 10.8 | 0.33mg |
| Tomatoes | 1 cup | 32.4 | 0.31mg |
| Bok Choy | 1 cup | 20.4 | 0.29mg |
Testosterone supplements available at MedsBase
Alongside dietary adjustments, you may consider medical interventions to enhance your testosterone levels. One option is the use of testosterone gel. This gel is applied topically by men to increase their testosterone levels. Testogel is specifically designed to restore testosterone levels when the body’s natural production is insufficient.
At MedsBase, we offer Testogel and other high-quality supplements. It’s important to note that Testogel is a prescription-only medication. If you require a prescription for testosterone gel, simply add it to your shopping cart and proceed with the checkout process. Our system will guide you through the necessary steps to obtain an online prescription for Testogel from the comfort of your home.