If you suffer from low testosterone, or low T, you've probably been searching for testosterone boosting foods and supplements.
But which ones are best for YOU, and which are just junk?
For starters, if you're looking for a quality testosterone-boosting supplement, look no further than Test Booster RX (TBRX), THE option to help boost your testosterone levels quickly, safely, and 100% naturally. There are also foods you can eat and lifestyle changes you can make.
The bottom line is you don’t have to live with low testosterone and its side effects!
And guess what? You're not alone. Lower testosterone levels are a natural part of aging. Studies show that testosterone levels decrease with age at a rate of 0.4 – 2% annually after 30.
But testosterone-boosting foods and supplements (and healthy lifestyle changes) can help get your levels back to normal. Keep reading to find out how!
In this episode of The Fit Father Project Podcast, Dr. Tracy Gapin joins us to discuss optimal male performance and how to improve your testosterone levels!
What Are the Symptoms of Low Testosterone?
If you have low testosterone levels, you might experience the following signs and symptoms associated with this common condition in men over 40:
- Loss of muscular strength
- Decreases in muscle mass
- Increases in body fat
- Low sex drive
- Erectile dysfunction
- Depression
- Chronic fatigue
- Moodiness or irritability
- A decreased sense of well-being
- Difficulty concentrating
- Increased rates of hair loss
- Insomnia
Low testosterone can make losing weight difficult too. Choosing testosterone-boosting foods and supplements means a lower risk of low T in men. If your levels are still lower than you’d like after trying healthy dietary changes, ask your doctor about medical treatments for hormonal imbalance.
After age 30, your Testosterone levels start declining. Add in some stress and a “less than perfect” diet… everything gets worse fast. You feel tired all the time. It’s hard to lose fat. It feels like you lost your edge. That’s the sad story that happens to most guys 40+. But now, it doesn’t have to be that way for you….
The Natural Testosterone Booster Guys 40+ Are Using For More Energy, Drive, & Results
Testosterone Boosting Foods
Use the list of nutritious foods below to increase testosterone levels in your body naturally — and maintain optimal health along the way.
Onions
Based on research studies examining its effects on animals and humans, eating onions enhances testosterone production in males.
One review published in Biomolecules found that while research is ongoing, onion consumption in rats and men neutralizes the damaging effects of free radicals, improves insulin resistance, increases luteinizing hormone (LH), and promotes nitric oxide and testosterone production.
Onions also contain cancer-fighting compounds and may boost men's bone, heart, and digestive health. They also contain fiber, antioxidants, and other essential vitamins and minerals. So the next time you cook or make a salad, consider adding onions!
Fatty Fish
Healthy fatty fish, such as tuna, anchovies, and salmon, are beneficial for men for numerous reasons, including increases in testosterone levels.
Rodent studies found that long-term consumption of fish oil from fatty fish significantly boosts testosterone in the testes and blood of mice. Furthermore, fish is an excellent source of vitamin D, which studies show is associated with higher testosterone levels in men.
Fatty fish benefits heart health, brain health, reduced inflammation, and numerous other health and wellness benefits.
The American Heart Association recommends eating at least two fish servings weekly to achieve optimal health. Because fish is loaded with protein, it helps your body maintain or build muscle mass, keeps your metabolism high, and aids in healthy weight management.
Dark Green Vegetables
Dark green veggies, such as broccoli, asparagus, spinach, kale, and other leafy greens, appear to protect you from experiencing low testosterone.
A study published in Nutrients found that men who eat dark green vegetables are less likely to suffer from low testosterone than men who don't consume green veggies. The same study showed that men who eat homemade meals vs dining were less likely to develop low T.
Aim for at least 3 cups of vegetables daily and fill half of each plate with non-starchy vegetables, including dark green veggies, daily to maintain optimal health.
Oysters and Other Shellfish
Oysters and other types of shellfish are loaded with protein, iron, zinc, and numerous other essential micronutrients. Oysters are one of the best sources of dietary zinc you'll find, containing nearly 500% of your percent daily value. Other good zinc food sources include crab, lobster, grass-fed lean meat, and zinc-fortified breakfast cereals.
Studies show that zinc is crucial for maximizing male fertility, and a deficiency in this essential mineral can lead to low testosterone levels. To help ensure you’re getting enough zinc in your diet, add oysters or other shellfish to your weekly meal plan or take a multivitamin supplement containing zinc.
Extra Virgin Olive Oil or Virgin Argan Oil
Choosing plant-based oils offers numerous benefits for your heart and overall health — and appears to naturally boost testosterone.
A study published in Natural Product Communications found that testosterone levels significantly increased (nearly 20% and 17% for virgin argan and extra virgin olive oil, respectively) after ingesting these oils instead of butter.
Use plant-based oils for cooking whenever possible. Consume about 7 teaspoons of oils (or other nutritious fats) daily when following a 2,500-calorie meal plan and 5 teaspoons per day when eating 1,600 calories for weight loss, suggest the Dietary Guidelines for Americans.
Caffeinated Coffee or Tea
Believe it or not, drinking caffeinated coffee or tea is associated with increases in testosterone levels in men too!
A review published in Nutrition Journal found that men with high caffeine intakes had 14% higher testosterone concentrations than men with low caffeine intakes.
Another study published in Nutrition Journal found similar results — that men who drank five 6-ounce cups of caffeinated coffee (spaced out evenly throughout the day) for four weeks showed increases in total testosterone levels and decreases in estrogen.
Foods to Avoid
Avoiding certain foods is as important as eating testosterone-boosting foods to reduce your risk of low T. A study published in Nutrition Journal shows distinct dietary patterns associated with reduced testosterone levels in men.
Based on the results of this study, limit or avoid deep-fried foods, processed foods, and foods loaded with preservatives. Steer clear of sodas, sweet tea, sweetened lemonade or coffee drinks, and other sugar-sweetened beverages. Additional studies found that drinking alcohol is associated with decreases in testosterone, so avoid or limit alcohol as much as possible to enhance your body's natural testosterone-boosting ability.
Testosterone Boosting Supplements
Consider taking the following testosterone-boosting supplements to enhance the effects of testosterone-boosting foods and further reduce your risk of low T.
Vitamin D Supplements
Studies show that higher vitamin D intakes are associated with significantly higher testosterone levels in men. However, the Vitamin D Council suggests that up to 70% of Americans aren’t meeting daily vitamin D recommendations.
Vitamin D-rich foods include fish, fish oil, egg yolks, dairy foods, vitamin D-fortified orange juice, and vitamin D-fortified breakfast cereals. Men's recommended dietary allowance (RDA) for vitamin D is 15-20 micrograms daily.
If you’re vitamin D deficient (ask your doctor to test vitamin D in your blood), you might require a higher vitamin D dosage to bring your levels back up to a normal, healthy range.
Fish Oil and CLA Supplements
Supplements containing fatty acids, such as fish oil and conjugated linoleic acid (CLA) supplements, are also beneficial for testosterone production in men.
Fish oil derived from fatty fish contains Omega 3's docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). CLA is a fatty acid commonly found in grass-fed beef and dairy foods. Like fatty fish, studies show that fish oil supplements naturally boost your testosterone.
If you’re not eating at least two servings of fatty fish weekly or want to ensure you meet daily omega-3 fatty acid requirements, consider taking fish oil supplements in doses of at least 500 milligrams of DHA plus EPA daily, according to the International Society for the Study of Fatty Acids and Lipids (ISSFAL).
Studies also show that CLA supplements, when taken in doses of 6 grams daily, promote testosterone production and increase total testosterone levels in men. CLA supplements are also linked with weight and fat loss, which in itself is associated with a boost in testosterone if you're overweight or obese.
Onion Extract
If you don’t like onions but want to reap their beneficial effects on testosterone levels, consider trying onion extract supplements. A review in Biomolecules found that consuming 30 milligrams daily of onion extract increases testosterone levels in men.
Ginger Supplements
Ginger is a spice often used to flavor foods, but it provides numerous health and wellness benefits when taken in supplement form.
Studies show that while additional human studies are needed, ginger powder or extracts enhance testosterone production in animal studies due to increased luteinizing hormone, reduced oxidative stress, enhanced antioxidant activity, increased testicular weight and blood flow, recycled testosterone receptors, and enhanced nitric oxide production.
Research demonstrates the additional health benefits of ginger. Examples include anti-inflammatory effects, reduced heart disease risks, better blood sugar control, lower cholesterol, and improved brain function when used in dosages of 1-3 grams of ginger powder or extract daily.
DHEA Supplements
DHEA, or dehydroepiandrosterone, is a hormone naturally in your body that enhances testosterone production. However, natural DHEA levels tend to decline slowly with age.
DHEA supplements are available over the counter. Research shows that taking 50 milligrams of DHEA increases free testosterone levels in middle-aged men and prevents testosterone from declining with high-intensity exercise.
Testosterone Boosting Lifestyle Habits
In addition to eating testosterone-boosting foods and taking dietary supplements, adopting the following healthy habits maximizes your body’s testosterone production:
Maintain a Healthy Weight
Studies show that low testosterone is associated with obesity, so what better way to enhance your body’s natural testosterone production than by achieving a healthy body weight?
Diet is crucial to healthy weight management and weight loss if you’re overweight or obese.
Sign up for the Fit Father Project 30X (FF30X) weight loss program to increase your chance of success and receive motivational support, meal plans, fat-burning workouts, health coaching, and much more. Check out the FF30X free 1-day meal plan to get started today!
Work Out Regularly
Regular exercise is associated with more testosterone and reduced erectile dysfunction in men. Studies show that decreasing body fat using exercise, particularly aerobic exercise, helps increase total testosterone levels.
Strength training also helps boost lean mass and decrease body fat to help you achieve or maintain optimal testosterone production. Try the Fit Father Project’s FREE fat-burning workout or FREE muscle-building workout to start leaning out today!
Reduce Stress
When you experience long-term stress, testosterone levels tend to decrease. Research shows that the stress hormone cortisol inhibits testosterone’s effects in your body.
The American Psychological Association reports that chronic stress not only negatively affects testosterone production but can also lead to impotence, erectile dysfunction, and a low sex drive.
Do everything you can to relieve stress in your life! Say no to excessive extracurricular activities, take a vacation, get a massage, try yoga or tai chi, spend time outdoors, get plenty of sleep, and set aside 20-30 minutes daily for relaxation.
Sleep More
Lack of sleep is one of the leading causes of low testosterone in men. Studies show that after one week of sleep deprivation (getting 5 hours of sleep per night), daytime testosterone levels decreased 10-15% in otherwise healthy men.
Your body needs at least 7-9 hours of sleep each night to function at its best.
Set a regular bedtime, reduce stress, and sleep in a cool, dark room to optimize sleep quality. If you have trouble sleeping, try using a white noise machine or ask your doctor about natural sleeping aids, such as melatonin supplements.
Here’s a FREE Meal Plan & Workout For Busy Men 40+
We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.
Monitor Testosterone Levels Regularly
In addition to taking advantage of testosterone-boosting foods and supplements and making healthy lifestyle habits, it’s important to check in with your doctor regularly to monitor testosterone levels.
Testosterone might sometimes remain low despite a healthy diet and exercise changes. Your doctor can detect low T using a simple blood test. They might recommend hormone replacement therapy. Examples of hormone treatments for men include prescription testosterone skin patches, injections, gels, creams, and sub-dermal pellets.
Don't let low testosterone ruin your confidence and sense of well-being! Add testosterone-boosting foods to your menu, consider testosterone-boosting supplements, exercise regularly, reduce stress, sleep well, and get the Fit Father All-Access Membership!
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on testosterone-boosting foods and supplements.
