Both are rich in flavonoids. Flavonoids are known for fighting inflammation and functioning as an antioxidant. In addition to benefiting overall health and wellness, some studies suggest these two foods may naturally increase testosterone production.

For example, a review of 18 studies suggests that garlic can increase sperm production, testosterone levels, and fertility. Researchers attributed these benefits to its antioxidant properties. However, more research is needed to investigate how these flavonoid foods can help fertility and testosterone production in men.

Zinc helps your body produce testosterone. Oysters, in particular, contain more zinc per serving than any other food. Crab and lobster also have high levels of zinc. Zinc deficiency is uncommon in the United States but certain groups are at an increased risk. Those who are at risk for a zinc deficiency include:.

Fatty fish like salmon, tuna, and mackerel are high in zinc. They also contain other nutrients that are important for hormone production, such as vitamin D. Vitamin D is very important for testosterone production. Some studies show that men with lower vitamin D levels are more likely to have low testosterone levels than men with higher levels.

However, research remains conflicted. One study found that vitamin D treatment in middle-aged, healthy men led to no significant increase in testosterone levels. Leafy greens are very important for our overall health. They're also chock-full of magnesium, a mineral that may positively influence testosterone levels in men.

Studies suggest that magnesium deficiency may play a role in testosterone deficiency. A study in Taiwanese men found that a diet low in leafy greens, beans, and legumes was associated with lower testosterone levels and decreased sperm concentration.

An older study found that magnesium supplementation increased testosterone levels in sedentary participants and those who were athletes. More significant improvements were seen in those who exercised. Although the exact relationship remains unclear, researchers believe that magnesium may improve testosterone production in the body by decreasing oxidative stress.

Magnesium-rich foods include spinach, kale, collard greens, beans, nuts, and seeds. Cocoa powder and other foods made with cocoa contain magnesium and flavonoids such as quercetin and apigenin. Research suggests these antioxidants may help increase the production of testosterone.

Avocados are a good source of magnesium, but they also contain boron. Boron has been linked to testosterone production, though more research is needed to confirm whether adding boron to your diet can increase testosterone.

Like cocoa, berries and other fruits like cherries and apples contain flavonoids like quercetin, which can help increase testosterone production. Eggs contain protein, vitamin D, and healthy fats. They also contain selenium, an important antioxidant. Some studies have found that males who have healthy levels of selenium also have higher testosterone levels.

White button mushrooms prevent the production of an enzyme called aromatase. This enzyme converts male hormones to female hormones. Some studies suggest that foods that inhibit aromatase can help improve testosterone levels. Mushrooms are also an important source of vitamin D. Red meat is a good source of zinc, which helps the body produce testosterone.

Red meat also contains a lot of protein, which helps your body build muscle. Muscle mass tends to increase with testosterone level in both sexes. Protein is sometimes said to be important for increasing testosterone, but studies have shown that very high protein diets may have the opposite effect.

High and moderate-protein diets, however, don't seem to have an effect on testosterone. Keep in mind that red meat has also been linked to health problems such as a higher risk for heart disease, diabetes, and cancer. For this reason, you should limit your intake of red meat and focus on other sources of zinc, such as fatty fish and shellfish.

Certain foods may reduce testosterone levels, though more research is needed. Some of these include:. In addition to adopting a healthy diet, making lifestyle changes can also naturally support healthy testosterone levels.

One way to increase testosterone is by exercising, which can boost your testosterone levels. Exercise, such as high-intensity interval training HIIT and lifting weights, can improve testosterone levels because it increases muscle mass.

A study of 80 people, all men ages 50 to 70, found exercise was comparable to testosterone supplements in improving their lean body mass. They achieved these results through a combination of gym-based resistance training and aerobic exercise.

Regular exercise can also promote a healthy weight. Studies suggest those who are obese have lower testosterone levels. Getting enough sleep is also essential in maintaining healthy testosterone levels.

Other ways to naturally optimize testosterone levels include:. Foods that are high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels. These include fatty fish, eggs, cocoa, and certain fruits and vegetables. Additionally, maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels.

Low testosterone levels can lead to unpleasant symptoms and negatively impact your self-esteem. Fortunately, there are diet and lifestyle changes and treatments that can help restore your testosterone levels. If you have low testosterone levels or suspect that they are low, speak with your healthcare provider to discuss testing and treatment options.

Kothari D, Lee WD, Kim SK. Allium flavonols: health benefits, molecular targets, and bioavailability. Musavi H, Tabnak M, Sheini FA, Bezvan MH, Amidi F, Abbasi M. Effect of garlic Allium sativum on male fertility: a systematic review. J Herbmed Pharmacol. Joachimiak MP. Zinc against COVID?

Symptom surveillance and deficiency risk groups. PLoS Negl Trop Dis. Wrzosek M, Woźniak J, Włodarek D. The causes of adverse changes of testosterone levels in men. Expert Rev Endocrinol Metab.

Lerchbaum E, Pilz S, Trummer C, et al. Vitamin d and testosterone in healthy men: a randomized controlled trial. J Clin Endocrinol Metab. Maggio M, De Vita F, Lauretani F, et al. The interplay between magnesium and testosterone in modulating physical function in men. Int J Endocrinol.

Kurniawan AL, Hsu CY, Chao JCJ, et al. Association of testosterone-related dietary pattern with testicular function among adult men: a cross-sectional health screening study in taiwan. Cinar V, Polat Y, Baltaci AK, Mogulkoc R.

Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. They then spent the next 11 nights in a lab. They slept for 10 hours per night for three nights, followed by eight nights of restricted sleep, when they slept for only 5 hours.

Doctors checked their blood every 15 to 30 minutes during the last night that they slept 10 hours and on the sleep-restricted session. The researchers found that after only one week of restricted sleep, daytime testosterone levels dropped by up to 15 percent.

By contrast, normal aging sees testosterone decreases of just one to two percent per year. Making sleep a priority may help maintain testosterone levels.

People should aim to sleep at least seven to eight hours each night. Anyone having problems getting good quality sleep on a regular basis should talk with their doctor. Learn more about sleep and health. Research has long shown that eating well is essential to maintaining testosterone levels and overall health.

According to an older report in the Journal of Neuroinflammation , low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function. Additional research showed overeating, and yo-yo dieting disrupted hormone levels.

This effect is most evident in athletes and people who are very active. The best diets are ones that include mostly whole foods and offer a healthy balance of fats, carbohydrates , and proteins.

Eating a healthful and nutritious diet can keep all hormone levels in the body balanced and promote optimal long-term health. Learn more about the benefits of eating healthy. Research has shown that men who carry more weight have lower levels of testosterone, with obesity being an important factor in lowering testosterone, even over other factors such as age.

Maintaining a healthy weight is key for overall long-term health. A study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels. However, it is a good idea not to overdo it, as higher levels of exercise may cause low testosterone.

In fact, the same study found that long-distance runners may experience low testosterone levels. The researchers speculated that this might be due to inadequate energy and improper nutrition.

Long-term and chronic stress is dangerous and can lead to many issues in the body. Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism.

Elevated cortisol negatively impacts testosterone. One study found that stressful events contributed to erratic changes in testosterone levels in males. In the two months before their final exams, 58 male and female medical students filled in questionnaires and gave saliva samples while under exam stress.

The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels. The researchers suggest the stress response in the male study participants resulted in aggression, emotional inhibition, and rumination, and this could explain the differences in the sexes.

Many people may turn to vitamins and supplements to boost testosterone. However, some studies have found that despite claims of such supplements boosting testosterone, only a small percentage actually do. Many vitamins are important for optimum health and testosterone levels, such as vitamin D.

Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fish or fortified milk and cereal products.

DHEA is a hormone that helps to produce testosterone and other hormones that affect body composition. As a person ages, DHEA levels drop, as do testosterone levels. One study found that DHEA supplements are effective in increasing testosterone levels, although it varies for different groups of people.

While prescription medications can help manage a variety of health conditions, they are one of the most common reasons for low testosterone. According to one study , statins , which are medications that lower cholesterol , may partially operate by reducing testosterone.

According to one study , chronic alcohol use can lead to low testosterone levels due to the effects it has on the body, including hormonal reactions and cell damage. According to an older report in Nature Reviews Endocrinology , there is little evidence to prove that testosterone therapy or marketed testosterone supplements can help men with age-related testosterone problems.

Testosterone therapy may, however, be helpful when the body cannot produce testosterone on its own. Because testosterone therapy is not suitable for everyone, the best way to increase testosterone levels is naturally.

Anyone concerned about their testosterone levels should see their doctor for a testosterone test but also to discuss lifestyle changes and whether testosterone therapy or supplementation may help.

Testosterone effects males in many ways, including regulating sex drive, building bone mass, muscle mass, and strength, and the production of sperm. Some studies have found that testosterone booster supplements and medications may present some health risks.

It is always important to speak with a doctor before taking any supplements or boosters, and there are many ways to boost testosterone naturally, such as exercising, eating a nutritious diet, and getting enough sleep.

Women produce testosterone in small amounts. In combination with estrogen, testosterone helps with repairing reproductive tissues, growth, and maintaining sexual behavior. Too much testosterone, however, can cause symptoms such as excess body hair or deepening of the voice.

Testosterone development starts before birth and assists in the development of the male sex organs. 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.

Quite simply, if we didn't have testosterone, we'd all look distinctly prepubescent. While testosterone is responsible for all things we go through during puberty, it also increases the potential for muscle growth by forcing our body to increase protein synthesis, according to the Journal of Applied Physiology.

According to research, at the age of 30, testosterone production begins to drop off, resulting in:. And no. Yes — and no. Increased testosterone offers the potential for more muscle , true, and this can be effective.

However, long-term use of testosterone supplements or anabolic steroids have their downsides. The journal PLOS One found that when you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being.

Take enough steroids and the slowdown becomes permanent. According to the 'What Is TDS' campaign, hypogonadism is a condition where the testes produce an unusually low level of testosterone, or dry up altogether.

Testosterone Deficiency Syndrome has many symptoms, most notably, a loss of libido, erectile dysfunction, fatigue, depression, anxiety , loss of wellbeing and a decline in cognitive functions.

If you are worried your T levels are dropping, visit your GP for a blood test. Thankfully, there are many natural ways to help boost your testosterone levels.

These are the 15 best foods to help boost your testosterone levels naturally. Eat a bunch of red grapes daily to give your own low-hanging fruit a boost: the skins contain resveratrol, which makes for hardier sperm.

Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The middle ground is venison. Ditch the cortisol, then the testosterone can get to work. For extra buzz in the bedroom, dip into honey.

It contains the mineral boron, linked to high testosterone. Proof we are supposed to have hard bodies, University of Pittsburgh researchers found that fat blokes have more oestrogen.

They also contain selenium, an important antioxidant. Some studies have found that males who have healthy levels of selenium also have higher testosterone levels. White button mushrooms prevent the production of an enzyme called aromatase.

This enzyme converts male hormones to female hormones. Some studies suggest that foods that inhibit aromatase can help improve testosterone levels. Mushrooms are also an important source of vitamin D.

Red meat is a good source of zinc, which helps the body produce testosterone. Red meat also contains a lot of protein, which helps your body build muscle. Muscle mass tends to increase with testosterone level in both sexes.

Protein is sometimes said to be important for increasing testosterone, but studies have shown that very high protein diets may have the opposite effect.

High and moderate-protein diets, however, don't seem to have an effect on testosterone. Keep in mind that red meat has also been linked to health problems such as a higher risk for heart disease, diabetes, and cancer. For this reason, you should limit your intake of red meat and focus on other sources of zinc, such as fatty fish and shellfish.

Certain foods may reduce testosterone levels, though more research is needed. Some of these include:. In addition to adopting a healthy diet, making lifestyle changes can also naturally support healthy testosterone levels.

One way to increase testosterone is by exercising, which can boost your testosterone levels. Exercise, such as high-intensity interval training HIIT and lifting weights, can improve testosterone levels because it increases muscle mass.

A study of 80 people, all men ages 50 to 70, found exercise was comparable to testosterone supplements in improving their lean body mass.

They achieved these results through a combination of gym-based resistance training and aerobic exercise. Regular exercise can also promote a healthy weight. Studies suggest those who are obese have lower testosterone levels. Getting enough sleep is also essential in maintaining healthy testosterone levels.

Other ways to naturally optimize testosterone levels include:. Foods that are high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels.

These include fatty fish, eggs, cocoa, and certain fruits and vegetables. Additionally, maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels. Low testosterone levels can lead to unpleasant symptoms and negatively impact your self-esteem.

Fortunately, there are diet and lifestyle changes and treatments that can help restore your testosterone levels. If you have low testosterone levels or suspect that they are low, speak with your healthcare provider to discuss testing and treatment options.

Kothari D, Lee WD, Kim SK. Allium flavonols: health benefits, molecular targets, and bioavailability. Musavi H, Tabnak M, Sheini FA, Bezvan MH, Amidi F, Abbasi M.

Effect of garlic Allium sativum on male fertility: a systematic review. J Herbmed Pharmacol. Joachimiak MP. Zinc against COVID? Symptom surveillance and deficiency risk groups. PLoS Negl Trop Dis.

Wrzosek M, Woźniak J, Włodarek D. The causes of adverse changes of testosterone levels in men. Expert Rev Endocrinol Metab.

Lerchbaum E, Pilz S, Trummer C, et al. Vitamin d and testosterone in healthy men: a randomized controlled trial. J Clin Endocrinol Metab. Maggio M, De Vita F, Lauretani F, et al. The interplay between magnesium and testosterone in modulating physical function in men. Int J Endocrinol.

Kurniawan AL, Hsu CY, Chao JCJ, et al. Association of testosterone-related dietary pattern with testicular function among adult men: a cross-sectional health screening study in taiwan. Cinar V, Polat Y, Baltaci AK, Mogulkoc R.

Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. Maggio M, Ceda GP, Lauretani F, et al.

Magnesium and anabolic hormones in older men. This has a positive impact on testosterone synthesis in men. Shellfish, like oysters and other sea fish, are rich in zinc and magnesium which make a great food for treating testosterone decline.

A study shows that the purest form of olive oil can help in eliminating toxins from blood and testicular cells and helps increase serum testosterone naturally. As mentioned earlier, vitamin D has multiple different roles in the body and one of them is supporting reproductive health in men.

Taking Vitamin D-fortified dairy milk increases both free and total testosterone in the blood thus combating the testosterone deficiency.

Rich in potassium and an enzyme called bromelain , bananas are not just an excellent tummy-filling snack but also a fruit with amazing testosterone-boosting capabilities.

The enzyme found in this fruit called bromelain helps increase the energy levels and endurance in the body. This improves your performance and workout timing and helps expand muscles which then paves the way for higher production of testosterone. The cereals fortified with various essential nutrients and minerals like zinc, calcium, magnesium, and vitamin D among others can support testosterone release by managing body weight.

The cereals can keep you fuller for a long time while providing the required nutrition supply to the body. Red meat like beef when taken in moderation helps support testosterone production. Red meat is a good source of protein and contains iron, zinc, copper, selenium, Vitamin B12, and various other micronutrients that offer an overall benefit to the body.

Leucine, an amino acid derivative present in meat, assists in the development, and repair of tissues in the bones and muscles while maintaining bone strength. That said, it is important to note that any red meat in processed form can adversely affect testosterone production thus affecting reproductive health.

In order to regulate testosterone production in the body, it is important to avoid various foods as much as you need to take testosterone-boosting ones. Here are some of the food which is an absolute no-go when treating hormonal deficiency-. Alcohol: Excessive consumption of alcohol can lead to various health problems including sexual health issues.

Alcohol can inhibit the functioning of Sertoli cells which in turn prevents the maturity of sperm causing fertility issues in men. Packaged and processed food: Processed food contains high amounts of artificial regulators, salt, sugar, gluten, and various other synthetic products which affect the production of testosterone.

Stale Food: Eating stale food is as harmful as eating packaged ones. Many people tend to cook excess food and preserve it in the refrigerator to save time.

However, doing this regularly can affect health and thus come in the way of testosterone production. It is always best to eat freshly cooked food rather than refrigerated ones.

Aside from food, it is also important to amplify physical activity in order to boost testosterone production. A combination of a good diet and an active lifestyle can help accelerate the synthesis of testosterone faster.

Therefore, regular workouts , yoga, HIIT , or resistance training should be included as a part of the testosterone-reviving treatment. Following good sleeping habits and meditation are great options as they relieve stress and fatigue.

Some of the other methods of increasing testosterone levels include natural supplements and Testosterone Replacement Therapy TRT. With this, we come to the edge of the article about the various foods and methods to boost testosterone in the body. Sure the various vitamin and nutrient supplements can be of help when you are struggling with testosterone deficiency.

However, the basic thing starts with bringing changes to your diet and lifestyle.