The 9 Best & Worst Foods for Healthy Testosterone Levels

How to Increase Testosterone Naturally: 10 Ways

Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how to get hormones tested active you are. When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job. Avocados are also rich in healthy fats, which support hormone production. A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone. Among types of shellfish, oysters are the highest in zinc, a mineral essential for testosterone production. A 2018 review of studies suggests that garlic can help increase testosterone along with sperm production and fertility. Researchers attributed these effects to the antioxidant properties of garlic, which increases the efficiency of testosterone-producing cells (called Leydig cells) in the testicles and ovaries.

Cardio has its benefits, but it doesn’t boost your testosterone like strength training can. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Here are some natural ways to maintain and improve testosterone levels as you age. Maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels. Pomegranates (Punica granatum), cherries, and berries are rich in flavonoids and other antioxidants that may support testosterone production.

This is because egg yolks are rich in healthy fat, high-quality protein, and selenium, a potent antioxidant. Research has shown increasing magnesium may help support higher testosterone levels, especially in older men. Enjoy one to two servings of leafy greens every day in a smoothie, salad, or sautéed as a nutritious side dish. Thyroid hormones, including Male Excel’s desiccated thyroid, should not be used alone or in combination with other drugs to treat obesity or weight loss. In patients with normal thyroid levels, doses of Male Excel’s desiccated thyroid used daily for hormone replacement are not helpful for weight loss. Larger doses may result in serious or even life-threatening events, especially when combined with certain other drugs used to reduce appetite.

Testosterone is the primary hormone that determines biologically masculine traits. This is the hormone that makes it possible to develop larger muscles, and it is the hormone that drives the libido. In order to maintain muscle mass, healthy bones, and a healthy sex drive, our bodies must produce a healthy level of testosterone. Surgical interventions can unblock tubes, while hormone treatments may be prescribed if the issue is related to hormonal imbalances. Consulting with a doctor is essential for appropriate diagnosis and treatment. To increase rapid sperm motility, focus on consuming foods rich in antioxidants and amino acids, such as berries, nuts, and seeds.

Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. When the body undergoes puberty, Zinc is one of the essential nutrients that will aid the process. The effects of Zinc can help keep male hormones in check throughout the duration of adulthood.

Be cautious when storing food in plastic containers, as Bisphenol-A (BPA), found in some plastics, cans, and food packaging, disrupts hormones and inhibits testosterone production. Frequent BPA exposure over six months is linked to a significant drop in testosterone levels. Diet and lifestyle can affect your hormonal health, including your testosterone levels.

A health-promoting lifestyle, including a nutritious diet, is important for maintaining optimal testosterone levels. Some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may contribute to low testosterone (3, 4). Having a balanced, healthy diet with leafy greens, grains, and fruits really helps to optimise your testosterone levels.

At the Naples Center for Functional Medicine, we treat the whole patient through an evidence-based, holistic approach. The same effect applies to adolescents; however,10 because they are lighter than adults (on average), the total amount of alcohol needed to reduce testosterone will be less. Although plenty of speculation exists regarding the mechanisms by which flavonols could increase testosterone, there’s a severe lack of human clinical data to support their use. While still ongoing in human studies, existing research suggests ginger can help increase testosterone through numerous mechanisms. Eggs are also considered to be the most inexpensive high-quality protein money can buy. Getting tested helps determine if testosterone is low, which is often measured in the morning when testosterone is at its peak.