15 of the Best Foods to Boost Testosterone

However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane, which is why it’s important to give your T-levels some attention every now and again.

An effective to do this is through your diet. Below are the best foods that will boost testosterone.

What Is Testosterone and Why Is It Important?

Testosterone is the main male sex hormone, produces mainly in the testicles. 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:

Does Testosterone Mean More Muscle?

Yes. 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.

How To Tell if You Are Testosterone Deficient?

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.

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How to Boost Testosterone Naturally?

Thankfully, there are many natural ways to help boost your testosterone levels.

1. Your sleep schedule: Lack of sleep and anxiety increase production of the stress hormone cortisol, which blocks the production of testosterone.
2. Your gym routine: Big compound movements like squats and deadlifts are proven to boost testosterone.
3. Your diet: Lots of micronutrients are the key to upping your testosterone. The amino acids in milk, for example, boost production of anabolic hormones, while chemicals in grapes help raise T-levels and boost sperm motility.

The Best Foods to Boost Your Testosterone Levels

These are the 15 best foods to help boost your testosterone levels naturally.

Grapes for More Active Sperm

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. Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise T-levels and improve epididymal motility (your sperm’s ability to swim).

Tuna for a Higher Sex Drive

Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. The vitamin bolsters testosterone by up to 90%, found a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). A can of tuna contains 100% of your RDA.

Pomegranate to Fight Impotence

Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. You don’t need a serpent to tell you that’s a good thing.

Venison for Muscle Growth

Veggies look away: “A meat-free diet can lower testosterone by 14%,” says Carruthers. “Lack of protein boosts testosterone-de-activating hormones.” On the other hand, a University of Utah study found a diet overly rich in the sat fats in beef and lamb can also make it dip. The middle ground is venison. Stag-gering.

Garlic for Muscle Maintenance

Banish vampires and weak muscles alike: garlic contains allicin, a compound that lowers levels of ‘stress hormone’ cortisol. “Cortisol competes with testosterone for the same sites within muscle cells,” says nutrition consultant Alan Gordon. Ditch the cortisol, then the testosterone can get to work. Garlic’s more potent uncooked.

Honey for Better Blood Flow

For extra buzz in the bedroom, dip into honey. It contains the mineral boron, linked to high testosterone. Honey is also rich in nitric oxide, says Gordon: “This is key in opening up blood vessels that create erections. Four teaspoons of honey can boost nitric oxide levels by 50%.”

Milk for a Lean Physique

Proof we are supposed to have hard bodies, University of Pittsburgh researchers found that fat blokes have more oestrogen.

Cut the blubber by boosting your T-levels with milk: its amino acids boost production of anabolic hormones, which in turn build muscle and trim fat. The Department of Health recommends three 200ml glasses a day.

Eggs for a Hormone Boost

Eggs really do have a sunny side. “The yolk’s cholesterol is the precursor for testosterone,” says clinical nutritionist Kim Pearson. Don’t worry about your heart: a University of Connecticut study found that study subjects could eat three eggs a day without affecting cholesterol levels.

Cabbage to Flush Out Female Hormones

King of the veg patch, cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones. Healthy men took 500mg daily for a week at Rockefeller University; their oestrogen levels halved, making testosterone more effective. It’s time to become more of a man at meal times.

Red Meat to Beef Up Your Vitamin D Levels

All in moderation, but beef liver is a brilliant source of vitamin D while zinc, an essential nutrient during puberty, is found in abundance in ground beef and chuck roast.

Ginger to Fire Up Your Fertility

According to findings, taking a daily ginger supplement for three months increased testosterone levels by 17 per cent in a group of 75 adult male participants with fertility issues.

Spinach to Pump Your Body Full of Magnesium

Popeye had the right idea. Magnesium, a mineral found in spinach, blocks certain protein from binding with testosterone. As a result, there’s more testosterone that’s usable in your body.

Pumpkin Seeds to Boost Your Count

They’re chock-full of the mineral zinc, which is needed to boost testosterone, build muscle and directly increase sperm count.

Maca to Bolster Muscle and Motility

A Peruvian root that can be bought in powdered form, the Journal of Ethnopharmacology found maca increased production of testosterone, sperm motility and in some cases, the human growth hormone. One perfectly legal powder to bolster your muscles? Count us in.

Chia Seeds for a T Hit

The wellness-warrior’s ally of choice, the perennially Instagrammable seed is the definition of “superfood”. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost.