Eating to Boost Testosterone

/ Kristen Yarker Dietitian Victoria BC/
oysters-hanxiao-unsplash.jpg

Is it possible that eating certain foods could boost testosterone levels in middle-aged men? That’s what we are going to discuss.

Why Is Low Testosterone a Concern?

Maintaining healthy levels of testosterone is important for men as they age. For most men, testosterone levels begin to decline after the age of 40, at a rate of 1-2% per year. Studies show that low testosterone is associated with diminishing cognitive function, erectile dysfunction, and cardiovascular issues.

The Best Foods for Testosterone

There are a few key nutrients that play a role in maintaining healthy testosterone levels. These include zinc, magnesium, vitamin D, and omega 3-fatty acids. The following is a list of foods that are rich in these nutrients.

  • Magnesium: Leafy greens, nuts, and seeds.

  • Zinc: Oysters, beef, nuts, and poultry.

  • Vitamin D: Very little in most food. Supplements (or sun exposure) are the main source. 

  • Omega-3 fatty acids: Fish, chia seeds, hemp seeds (a.k.a. Hemp hearts), flaxseeds, and algae-based omega-3 supplements.

Although there is little research on whether eating certain foods “boost” testosterone, it makes sense that eating healthfully and including adequate amounts of magnesium, zinc, vitamin D, and omega-3 fat can help maintain healthy testosterone levels. Research has shown that nutrient deficiencies may be linked to low testosterone levels in men.

Testosterone and Obesity

Obesity causes a reduction in sex hormone-binding globulin (SHBG), a protein that transports testosterone in the blood. Decrease in SHBG leads to a decrease in free testosterone. Successful weight loss in obese men can help to increase. Leading to a rise the amount of free testosterone available in the bloodstream. 

Other Natural Ways to Boost Testosterone

There are other natural factors to consider when it comes to obesity other than food choices.

  • Regular exercise

  • Adequate sleep: not getting enough sleep may increase your ghrelin levels. This hormone can lead to an increase in appetite and have a slowing effect on your metabolism.

  • Minimizing stress: high stress may increase food cravings for sugary and fatty foods.

Olivia’s Final Thoughts

Food and nutrition play a role in testosterone levels. I think it is a good idea for middle-aged men to have a conversation with their doctor about testosterone. Just because you are not overweight and are eating a diet rich in zinc, magnesium, vitamin D, and omega 3-fatty acids does not mean you have normal testosterone levels. Other measures might be needed, such as testosterone therapy, but this is a consideration to discuss with a healthcare professional.

Kristen’s Final Thoughts

While there may not be foods that magically “boost” testosterone, supporting testosterone is yet another reason to get 7 - 9 hours of sleep, manage stress, be physically active, and eat healthfully. Incorporate leafy greens, nuts, and seeds into your daily eating habits. Take your vitamin D supplement.  And, if you aren’t vegetarian, include fish several times a week. And, enjoy some oysters too!

Support your testosterone by starting the day with Buckwheat Chia Cereal

Thank you to amazing student Olivia for co-authoring this post.

Photo credit:  Hanxiao on Unsplash