Testosterone is a male sex hormone that plays a vital role in fertility, bone health, muscle mass, sexual function and even red blood cell production. As a man ages, testosterone production naturally tapers off. However, other factors, such as medical conditions and lifestyle choices, can influence testosterone levels in the body. A healthy balance of hormones is essential in managing testosterone levels. One may often achieve this by consuming a nutrient-dense diet.
Low levels of testosterone can produce a variety of symptoms in men, including:
- Decreased sex drive
- Low energy
- Feelings of depression
- Weak bones
- Decreased muscle mass
- Weight gain
Top 5 testosterone-boosting foods
Men with low testosterone may benefit from adding these testosterone-boosting foods to their diet.
Tuna is rich in vitamin D, which has been linked to testosterone production. Tuna has an abundance of protein and is low in calories, making it an ideal ingredient for men with low testosterone levels. You can choose canned or fresh tuna, as either one will fulfill your daily vitamin D needs. If tuna is not your favorite fatty fish, you may consider other sources of vitamin D, such as salmon or sardines.
Oysters are extremely rich in zinc, which is essential for testosterone production and sperm health. Men with severe zinc deficiency may develop hypogonadism, a condition in which the body doesn’t produce enough testosterone. You can also find zinc in other shellfish, red meat, poultry, beans and nuts.
Low-fat milk with vitamin D
Milk is a great source of protein, calcium and vitamin D. Milk helps keep the bones strong and can promote normal testosterone levels in men. Make sure to pick low-fat or skim milk that’s fortified with vitamin D to get the most benefits without the extra fat.
Eggs are yet another delicious source of protein, vitamin D and omega-3s to fit into your diet, all of which aid in testosterone production. Eggs have gotten a bad reputation in the past for being high in cholesterol, causing some people to pass on egg yolks and use egg whites only. However, egg yolks contain more nutrients than egg whites and may help men struggling with low testosterone levels.
Cruciferous vegetables, such as broccoli, cauliflower, brussel sprouts, kale, turnips and cabbage, may help with testosterone levels by lowering estrogen levels. These vegetables are full of a compound called indole-3 carbinol, which is converted into a safer form of estrogen for the male body. Indole-3 carbinol allows the body to regulate testosterone levels more easily, which can help increase testosterone.
It’s important to remember that lower testosterone is natural as you age. Adding vitamins and diet changes into your routine may help increase testosterone levels but it is not guaranteed. Some men may require testosterone replacement therapy (TRT) to feel like their younger, stronger, healthier selves. ReEnvisionMD utilizes a comprehensive approach to men’s sexual health. In addition to TRT, we provide complete wellness coaching through lifestyle changes to help increase testosterone naturally.
If you believe you may have low testosterone or are interested in increasing your testosterone levels, contact us today to get started.