8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

7 Foods That May Help Boost Testosterone, According to a Dietitian

You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients. 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. A review published in 2019 found that onions may help male testosterone levels. The study authors found that onions increase the production of luteinizing hormone, enhance the antioxidant defense mechanism in the testes, and defend against inflammation and insulin resistance.

And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage. Maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels. If you have concerns about your testosterone levels, talk with a healthcare provider. Pomegranates (Punica granatum), cherries, and berries are rich in flavonoids and other antioxidants that may support testosterone production. A 2018 review of studies suggests that garlic can help increase testosterone along with sperm production and fertility. Researchers attributed these effects to the antioxidant properties of garlic, which increases the efficiency of testosterone-producing cells (called Leydig cells) in the testicles and ovaries. Oysters are rich in zinc, which is crucial for testosterone production and fertility.

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According to the National Institutes of Health (21), fortified foods provide most of the vitamin D in American diets. Many cereals can help boost energy because they’re fortified with B vitamins. This includes vitamin B9, also known as folic acid, which is key to the formation and growth of red blood cells (19). Emerald edibles like kale and collard greens lead the pack in vitamin K content. Vitamin K can promote bone health, protect against osteoporosis (9) and keep body inflammation down, which helps keep your T levels up. When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders.

Certain foods, such as fish, leafy greens, eggs, and cocoa products, may also help increase testosterone to a healthy level. Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels. Consult a healthcare provider with any concerns about your hormone levels.

When levels of stress hormones are brought back down to normal levels, testosterone production can function as usual. At Orchidia Medical Group in Naples, FL, we understand that testosterone is a hormone that plays an essential role in men’s physical health and emotional well-being. Unfortunately, certain dietary habits can dramatically reduce testosterone levels and ultimately cause harm to the body. This means every man should be aware of the top 10 foods that kill testosterone so they can protect their health.

Cruciferous vegetables are also high in indole-3 carbinol, which increases the amount of estradiol (a vital estrogen hormone) that is excreted from the male body. Processed meats like bacon, hot dogs, and deli meats are high in saturated fat and sodium, which can decrease testosterone replacement therapy benefits production. They also often contain added hormones and preservatives that can interfere with testosterone production. Whether they’re dipped in chocolate or topped with whipped cream, strawberries are a romantic favorite. They’re high in vitamin C, which may help rev up your sex drive, boost blood flow, and ease stress and anxiety. It also helps your body release more of something called oxytocin, known as the “love” hormone because of its link to sexual arousal and orgasm.

Jackie Kaminski is a registered dietitian/ nutritionist with a Master’s degree in Exercise Physiology & Sports Nutrition from Florida State University. Her first introduction to working with professional athletes was back in 2017 when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.