How to adjust your diet for testosterone production

Testosterone is an essential hormone for men, impacting everything from muscle mass and bone density to mood and energy levels. As men age, their testosterone levels naturally decline, starting around the age of 30, with a decrease of about 1% each year. By the time a man reaches 40, his testosterone levels could be 10% lower, and by 50, they could be 20% lower. Adjusting your diet can help maintain optimal testosterone production, even as you get older. In this guide, we’ll explore the foods that boost testosterone and how you can adjust your diet to keep your testosterone levels in check.

Key Takeaways

Boost Testosterone with Key Nutrients

To support testosterone production, focus on foods rich in healthy fats, magnesium, and zinc. Eggs, almonds, and beef are particularly beneficial, as they provide essential nutrients to help maintain testosterone levels naturally.

Magnesium and Zinc Are Essential

Magnesium and zinc play a significant role in hormone regulation. Foods like spinach, pumpkin seeds, and chickpeas provide these minerals and help support healthy testosterone production, especially in those who may have low levels.

Consider Testosterone Supplements if Needed

If diet alone isn’t enough, supplements like Testogel can help manage symptoms of low testosterone. A healthcare provider can advise if Testogel or similar treatments might be suitable for you, especially if you experience symptoms like fatigue or low energy.

What Foods Increase Testosterone Production?

Certain foods can help increase testosterone levels by providing essential nutrients like fat, magnesium, and zinc. These nutrients play a vital role in supporting hormone production and overall health. Below are some of the best foods to include in your diet to promote healthy testosterone levels.

1. Eggs: A Powerful Testosterone Booster

Eggs are often misunderstood due to concerns over cholesterol. However, studies have shown that eggs are beneficial for testosterone production. The cholesterol found in eggs is actually good for you, and consuming healthy fats from eggs can boost testosterone levels.

Eggs are rich in protein and contain dietary cholesterol, which supports the production of testosterone. In fact, research suggests that consuming a diet rich in cholesterol and healthy fats can positively affect testosterone levels, while low-fat diets may result in lower testosterone [1]. Including eggs in your diet is an easy and tasty way to support testosterone production.

2. Magnesium-Rich Foods: Boost Testosterone with Magnesium

Magnesium is an essential mineral that plays a significant role in testosterone production. Studies have shown that magnesium supplementation increases both free and total testosterone levels [1], especially in active individuals. Even those who don’t exercise can benefit from magnesium in their diet.

Top Magnesium-Rich Foods:

• Wheat bran: Excellent source of magnesium and fibre.

• Almonds: A healthy snack rich in magnesium.

• Spinach: High in magnesium and a great addition to salads.

• Cashews: Another great nut for boosting magnesium intake.

Magnesium also offers other health benefits, such as supporting healthy blood pressure, strong bones, and a steady heart rhythm. Make sure to include plenty of magnesium-rich foods in your diet to support both your overall health and testosterone levels.

As you can see, wheat bran is at the top of the list! Add your favourite foods listed above to your shopping list and start adjusting your diet today for better production of testosterone.

3. Zinc-Rich Foods: Essential for Testosterone Production

Zinc is a crucial mineral for hormone regulation, and it has been shown to increase testosterone levels, especially in those who are deficient in zinc. Zinc supplementation has been proven to raise testosterone levels in older men and those with low zinc levels [2].

Top Zinc-Rich Foods:

• Beef: A great source of zinc, providing over 4 mg per serving.

• Lamb: Another excellent meat option for zinc.

• Sesame seeds: A great addition to snacks or salads.

• Pumpkin seeds: Rich in zinc, and a healthy snack option.

• Garbanzo beans: Also known as chickpeas, are a good plant-based source of zinc.

If you find that you’re not getting enough zinc from food alone, consider taking a zinc supplement to ensure you’re meeting your daily requirements.

The following list consists of foods that are high in zinc. Foods with the highest mg zinc per serving is listed higher on the list.

If you find you enjoy your diet, but it doesn’t have all the zinc you want, it's fine to take a zinc supplement

Testosterone Supplements: Supporting Your Diet with Medical Treatments

In addition to adjusting your diet, you might consider medical treatments to further boost your testosterone levels. One option is Testogel, a testosterone gel that is used to replenish testosterone when your body isn’t producing enough on its own. Testogel is a prescription-only medication that can be used daily to raise testosterone levels and help manage symptoms of low testosterone, such as fatigue and reduced libido.

You can order Testogel and other testosterone supplements through UK Meds. Simply consult with a healthcare provider online to get a prescription, and have the medication delivered to your home.

Final Thoughts

To maintain healthy testosterone levels, especially as you age, it’s important to adjust your diet to include foods that support hormone production. Focus on foods rich in healthy fats, magnesium, and zinc, such as eggs, wheat bran, almonds, and beef. These nutrients are essential for boosting testosterone and promoting overall well-being.

If you’re struggling with low testosterone levels despite a healthy diet, consider consulting a doctor about testosterone supplements like Testogel. Along with a balanced diet, these supplements can help maintain optimal testosterone levels and improve your quality of life.

Sources

[1] Low-fat high-fiber diet decreased serum and urine androgens in men

[2] Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion

[3] Zinc status and serum testosterone levels of healthy adults