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09/16/2023

09/16/2023

Other ways to boost testosterone
Health-promoting dietary changes may help with low testosterone, but they’re not a cure for hypogonadism. A doctor must confirm that you have low testosterone through a physical exam and blood test.

If you receive a diagnosis of low testosterone, your doctor may prescribe testosterone replacements, which are available in several forms (6Trusted Source):

tablets or pills
skin patches
topical gel
injections
These medications can come with the risk of serious side effects, so make sure you discuss all of them with your doctor.

Additionally, consider making dietary adjustments to boost your overall health, not just to treat low testosterone.

Factors such as body weight and certain lifestyle habits can affect your testosterone levels as well.

For example, men with obesity are more likely to develop hypogonadism than moderate-weight men (24Trusted Source).

Therefore, maintaining a moderate weight is critical for hormonal health.

Getting more physical activity, quitting smoking (if you smoke), and cutting back on alcohol and drug use may also help improve testosterone levels if you have low testosterone (25Trusted Source, 26Trusted Source, 27Trusted Source).

Frequently asked questions
This section answers some common questions about factors that may affect testosterone levels and the symptoms you may experience with low testosterone.

What are the symptoms of low testosterone levels?
Symptoms of low testosterone include (6Trusted Source, 28Trusted Source):

decreased spontaneous erections
decreased s*x drive
reduced testicular size
reduced bone and muscle mass
loss of body hair
fatigue
weakness
excessive sweating
Keep in mind that symptoms related to low testosterone are nonspecific and overlap with symptoms of other health conditions, some of which are potentially serious.

You should not self-diagnose low testosterone. If you suspect you may have low testosterone, consult a healthcare professional for proper testing.

What is the main cause of low testosterone?
Many factors can affect testosterone levels, including older age, a high body fat percentage, and nutrient deficiencies.

Normal aging is one of the main causes of low testosterone or hypogonadism. In fact, half of men in their 80s are considered hypogonadal (6Trusted Source).

After age 30, testosterone levels decrease by 1–2% per year. Certain chronic diseases, weight gain, and some medications can speed up this decrease (6Trusted Source, 28Trusted Source).

Even though aging usually leads to a significant decline in testosterone levels, a healthcare professional can recommend appropriate medical treatments to help boost testosterone levels and improve symptoms related to low testosterone.

Can drinking and drug use impact testosterone levels?
Yes. Research shows that misuse of alcohol and drugs can affect s*x hormone levels, including reducing testosterone (27Trusted Source).

In fact, alcohol and drug use is recognized as a potentially reversible cause of hypogonadism (27Trusted Source).

If you’re concerned about substance misuse, there are ways to get help. You can visit the Substance Abuse and Mental Health Services Administration website for more information on treatment and support.

Are “testosterone-boosting supplements” safe?
It’s not a good idea to use supplements marketed as “testosterone boosters.”

Many of these supplements contain ingredients, such as herbs, that could potentially interact with medications or cause other dangerous side effects.

For example, pulmonary embolism and elevated liver enzymes are just some complications that have been associated with the use of supplements marketed to boost testosterone (29Trusted Source, 30Trusted Source).

Plus, a study that evaluated 50 “T booster” supplements found that more than 10% of the supplements contained ingredients that may negatively affect testosterone levels (30Trusted Source).

The study also found that many of the supplements contained unnecessarily high amounts of certain nutrients, such as zinc and vitamin B3.

If you suspect you have low testosterone, avoid supplements marketed as “testosterone boosters.” Instead, talk with a healthcare professional for advice on safe, evidence-based treatments.

09/16/2023

Shop for testosterone-boosting foods and supplements online
Whether you’re shopping for salmon fillets or frozen berries, most of the items on our list are available in many local and online grocery and health food stores:

Nordic Naturals Ultimate Omega fish oil supplement
Nordic Naturals Algae Omega supplement (vegan-friendly)
canned salmon
spinach
cacao powder
eggs
frozen berries
frozen shrimp

09/16/2023

Ways to save money on testosterone-boosting foods
Following a nutritious diet to support your overall health, including your hormonal health, doesn’t have to be expensive.

While some foods rich in testosterone-supportive nutrients can be pricey, there are plenty of ways to save cash at the grocery store without sacrificing nutrition or food quality.

Here are some tips to try on your next shopping trip:

Buy canned or frozen seafood: Seafood such as salmon and shellfish can be expensive when you buy it fresh. Frozen and canned seafood products tend to be more affordable. Canned sardines and oysters and frozen shrimp and salmon are excellent sources of selenium, zinc, and omega-3s, all of which may help support healthy testosterone levels.
Opt for frozen fruits and vegetables: Frozen fruits and vegetables are more affordable than fresh produce and last much longer. Plus, frozen produce is just as nutritious as fresh fruits and vegetables, so you’ll still be getting the same health benefits (23Trusted Source).
Buy local produce and eggs if you can: Check out farmers markets and visit local farms to get fresh, in-season produce. Farmers often sell eggs at affordable prices too. In addition to saving money by buying vegetables and fruits directly from farmers, you’ll be supporting your local community.
Store your avocados correctly: If you want to keep avocados as fresh as possible, store avocado halves flesh-side down in a sealed glass container full of water in your fridge. Avocado experts swear by this method to keep the fruit fresh and prevent browning.
Creating a shopping list and planning your weekly menu ahead of time can also help you stay on task while shopping so that you can prevent impulse purchases, cut back on food waste, and save money.

09/16/2023

6. Berries, cherries, and pomegranates
Berries, cherries, and pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and increase testosterone production (12Trusted Source).

An older study in rats found that pomegranate juice supplementation helped protect against induced oxidative stress, increased testosterone levels, and helped protect Leydig cells (which produce testosterone) from injury (18Trusted Source).

What’s more, limited evidence suggests that supplementing with pomegranate juice may help increase levels of salivary testosterone in male athletes (19Trusted Source).

However, we need more research in humans to determine whether pomegranates or their juice can affect testosterone.

Pomegranates, berries, and cherries may also help protect against obesity-induced inflammation, which can lower testosterone levels (20Trusted Source).

Consuming antioxidant-rich foods such as these fruits may promote overall health, including hormonal health.

7. Shellfish
Shellfish such as oysters and clams are excellent sources of zinc, selenium, and omega-3 fatty acids, all of which may support optimal testosterone levels.

Because of zinc’s important role in reproductive health, zinc deficiency can cause hypogonadism (21Trusted Source).

High dose zinc supplements appear to be effective for treating hypogonadism in some men, but zinc supplements are not currently recommended as a universal treatment for hypogonadism (22Trusted Source).

Still, eating foods high in nutrients that are important for maintaining optimal testosterone levels — such as zinc, selenium, and omega-3 fatty acids — may support hormonal health.

09/16/2023

3. Cocoa products
Cocoa products such as cocoa powder and cacao nibs are high in magnesium and flavonoid antioxidants, both of which are important for testosterone.

Flavonoids are plant compounds that have powerful antioxidant and anti-inflammatory effects in your body.

Studies suggest that certain flavonoids, including cocoa flavonoids such as quercetin and apigenin, may help increase testosterone production from cells in the testicles called Leydig cells. These cells are responsible for 95% of total testosterone production in men (6Trusted Source, 12Trusted Source).

When you shop for cocoa products, you may want to choose ones that contain no added sugar or only small amounts of added sugar. Consider cocoa powder, cacao nibs, or low sugar dark chocolate for their impressive health benefits.

4. Avocados
Avocados provide healthy fat, which is important for hormonal health. Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels (13Trusted Source).

Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation (14).

Though some studies show that supplementing with high levels of boron may help boost testosterone in certain people, study results are mixed. More research is needed to fully understand how boron supplements affect testosterone (15Trusted Source).

While boron supplements are not currently recommended for increasing testosterone, adding dietary sources of this mineral, such as avocados, may help maintain healthy testosterone levels.

5. Eggs
Egg yolks are rich in healthy fat, protein, and selenium, a mineral that acts as an antioxidant in your body.

According to some test-tube and animal studies, selenium may help enhance the production of testosterone by activating certain pathways and the expression of certain genes (16Trusted Source, 17Trusted Source).

Additionally, some studies in humans and animals have found that testosterone levels are higher in those with optimal selenium levels in their blood (17Trusted Source).

However, we need more research, especially in humans, before we can draw conclusions about selenium’s effect on testosterone.

Eggs are highly nutritious and can be a beneficial part of your diet, unless you have an egg allergy. Remember that whole eggs are much more nutritious than plain egg whites, since the yolks contain most of the micronutrients.

09/16/2023

1. Fatty fish
Fatty fish such as salmon and sardines are high in nutrients that are important for hormonal health, such as vitamin D, zinc, and omega-3 fatty acids.

Although certain high fat foods, such as fried foods, have been linked to decreased testosterone levels in some people, research has also shown that low fat diets may be detrimental to testosterone levels (3Trusted Source, 7Trusted Source).

A 2021 review of six studies found that low fat dietary patterns were associated with decreased testosterone levels compared with higher fat dietary patterns (7Trusted Source).

However, the researchers noted that more high quality studies are needed to fully understand this relationship.

Regardless, adding sources of healthy fats, such as fatty fish, to your diet will likely benefit your overall health, including hormonal health.

What’s more, fatty fish are good sources of zinc, vitamin D, and protein — nutrients that are important for maintaining healthy testosterone levels.

Research suggests that men with low vitamin D levels tend to have lower testosterone than men with higher vitamin D levels. This is because vitamin D is essential for male reproductive health (8Trusted Source).

If you dislike eating fish, you might consider trying a fish oil supplement. Read our dietitian’s review of the 14 best fish oil supplements on the market in 2023.

2. Dark, leafy greens
Dark, leafy greens are an excellent source of micronutrients, including magnesium, a mineral that’s critical for maintaining optimal testosterone levels, especially in older men.

Magnesium is thought to increase testosterone bioactivity because it reduces oxidative stress. Oxidative stress is an imbalance between antioxidant defenses and free radicals in your body.

Oxidative stress and inflammation can reduce testosterone levels, so introducing nutrients that address oxidative stress may help you maintain healthy testosterone levels (9Trusted Source, 10Trusted Source, 11Trusted Source).

An older study of 399 men ages 65 and older found that those who had more magnesium in their blood had higher testosterone levels than those with lower magnesium levels (9Trusted Source).

Additionally, a study in Taiwanese men found that low intake of leafy green vegetables was linked to lower testosterone (3Trusted Source).

Therefore, eating more magnesium-rich foods, such as spinach, kale, and collard greens, may help promote healthy testosterone levels.

09/16/2023

What is low testosterone?
Low testosterone, also called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms per deciliter. Low testosterone can be treated medically with testosterone replacement therapy (6Trusted Source).

Hypogonadism is very common. In fact, around 40% of men older than 45 and 50% of men in their 80s are considered hypogonadal (6Trusted Source).

09/16/2023

Testosterone is a s*x hormone that affects:

s*x drive
bone and muscle health
s***m production
blood cell production
Testosterone levels decline as you age. But other factors can also cause low testosterone, including certain medications, high body fat levels, and some health conditions (1Trusted Source, 2Trusted Source).

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 (3Trusted Source, 4Trusted Source).

If you have low testosterone, follow a medical professional’s recommendations. Additionally, you may consider adopting a dietary pattern rich in foods that contain nutrients important for maintaining healthy testosterone levels.

Many nutrients, including vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels (5Trusted Source).

However, there’s limited research investigating the impact of specific foods on testosterone.

This article looks into 7 foods rich in nutrients that may help promote healthy testosterone levels.