The best foods to boost low testosterone

Naturally Boost Testosterone Tips, Lifestyle Changes

One 2016 study found that stressful events contributed to erratic changes in testosterone levels in males. A 2017 study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels. According to a 2016 study, men who are obese have 30% lower testosterone levels compared to men who are lean.

But negative feedback mechanisms that control testosterone production will bring the levels back to a normal range after the exercise session ends. If you have a deficiency, your doctor may prescribe testosterone therapy after identifying the cause. Many believe that supplements containing fenugreek help naturally boost testosterone levels.

It’s often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. And while life is always going to be stressful, you can take steps to reduce stress you may be feeling. Men aren’t the only ones who may benefit from testosterone boosters. A main concern with supplements is that they aren’t regulated by the FDA the same way drugs are. That means there’s no guarantee of how powerful the active ingredients are or if the products even contain what they say they do.

Even though egg yolks contain cholesterol (which has a bad reputation), egg yolk does contain much more vitamins and nutrients than egg whites. Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Although healthy lifestyle and dietary changes are worthwhile to support puberty, they aren’t a solution to most cases of low testosterone in adolescents. If you suspect low testosterone in your adolescent, see a healthcare provider who can make a proper diagnosis and prescribe treatment if necessary.

In adults, a healthy level of testosterone is important for general health and wellbeing, helps to minimise the risk of disease, and can improve sexual function and body composition. If necessary, a teen’s healthcare provider may recommend testosterone replacement therapy (TRT) medications to treat adolescent low testosterone so pubertal changes can proceed. Medications can be one of the most effective ways to boost testosterone. Maintaining a healthy diet, exercising, avoiding smoking and excessive alcohol, and managing stress are key to preventing these conditions and supporting healthy testosterone levels. Obesity is directly linked to lower testosterone levels, making weight management critical to men’s health. In general, people with obesity are at risk for a high number of chronic health conditions, many of which may impact testosterone and other hormones.

Consult a healthcare provider if you are concerned about your testosterone levels. In addition to adopting a healthy diet and including these foods and herbs, making lifestyle changes can also naturally support healthy testosterone levels. Losing weight through a healthy diet and regular exercise can help to increase your testosterone levels. Testosterone drives libido, production of sperm, distribution of body fat, muscle strength, and creation of red blood cells in males. Women also produce testosterone in their ovaries and adrenal glands, but they produce significantly lower levels than men. Testosterone is vital to a person’s overall health and well-being. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain.

Natural methods to boost testosterone, such as consuming ginger, honey, onion, fenugreek, ashwagandha, and date palm pollen extract, show promise based on scientific research. However, more clinical studies are needed to confirm their efficacy and safety in humans. Additionally, caution should be exercised with over-the-counter supplements, as many lack substantial evidence to support their claims. Always consult with a healthcare provider before starting any new supplement regimen.

Your doctor will likely measure your testosterone levels at least twice before recommending testosterone therapy. To maintain healthy testosterone levels, the changes discussed above will trump any supplement, but the nutrients below have been found to inhibit aromatase and may be additive benefits. Aim for seven to nine hours of quality sleep per night to support healthy hormone production. If you have sleep apnea or are concerned you may have symptoms of this condition, talk with your doctor about treatment options. If you have any of these symptoms, ask your doctor if it might be related to low testosterone.

In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. The hormone also plays an important role in sex drive, bone mass, body composition, muscle mass and strength, voice timbre, and sperm production. Read on to learn about your diet’s role in testosterone levels and what else can increase or decrease the hormone. Good sleep and learning how to relax go hand in hand — and both boost testosterone levels. The body’s control centers for testosterone and cortisol, a stress hormone, are deeply intertwined. Physiological stressors, such as overexercising, can lead to increased cortisol and decreased testosterone. Introducing testosterone boosting foods to a diet will help influence testosterone production but will not cure those with already low levels of testosterone.

For example, antipsychotics and opioids have been shown to do this. Depending on your situation, these types of prescribed medications may be necessary for your health and wellbeing, so it wouldn’t be wise to cut them out in order to boost your testosterone. Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. Hormone therapy rebalances testosterone levels in your body, and you can expect to see your symptoms fade in 3-6 months. Our team works closely with you throughout your treatment, adjusting your dosages as needed to help you feel your best.