Testosterone is a sex hormone that affects:
sex drive
muscles and bones health
sperm production
platelet production
Testosterone levels decline as you age. However, different factors can also cause low testosterone, including specific medications, high body fat, and medical issues.
Low testosterone is also called hypogonadism or low T. In this condition, testosterone levels fall beneath 300 nanograms/deciliter (ng/dL). You can treat low testosterone conditions through testosterone replacement treatment.
Hypogonadism is very normal as 40% of men over 45 years of age and 50% of men in their 80s are considered hypogonadal. A health-promoting lifestyle, including diet, is essential for maintaining balanced testosterone levels. Various studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may reduce testosterone levels.
If you are experiencing low testosterone levels, you should follow a specialist's prescription. You can also consider adopting a dietary pattern that is rich in foods containing necessary nutrients for maintaining healthy testosterone levels. These include vitamin D, magnesium, zinc, etc.
However, there's still limited research on the impact of specific foods on testosterone levels.
This article covers a few foods that are rich in these nutrients, which are essential for promoting healthy testosterone levels:
Green vegetables
Dark and leafy green vegetables are an excellent source of micronutrients, including magnesium, which is an essential mineral for maintaining optimal testosterone levels, especially in older men. It's considered that magnesium helps testosterone bioactivity in the body speed up as magnesium reduces oxidative stress, which refers to a condition in which antioxidant defenses and free radicals in the body are imbalanced. Oxidative stress and inflammation can cause a reduction in testosterone. Hence introducing nutrients that fight these may help maintain healthy levels of testosterone.
A study in 399 men aged 65 and older concluded that those with higher magnesium levels had higher testosterone levels than those with lower magnesium levels. Additionally, research on Taiwanese men found that low intake of leafy green vegetables was linked to lower testosterone levels. Therefore, it can be concluded that eating more magnesium-rich foods, such as spinach, kale, and collard greens may help promote healthy testosterone levels.
Avocados
Avocados provide healthy fat for normal hormonal functioning. Also, they contain magnesium and boron, which studies indicate may benefit testosterone levels. Boron is a trace mineral that influences testosterone metabolism in the body and may protect against testosterone reduction.
Berries, cherries, and pomegranates
Berries, cherries, and pomegranates are rich in flavonoid antioxidants, which protect testosterone-producing cells from damage and increase testosterone production. Moreover, these may protect against obesity-induced inflammation, lowering testosterone levels.
In rats, the researchers concluded that pomegranate juice helped protect against induced oxidative stress, increased testosterone levels, and helped preserve Leydig cells from injury.
Therefore, consuming these antioxidant-rich fruits may promote overall health, including hormonal health.
Fatty fish
Fatty fish like salmon and sardines contain rich amounts of essential nutrients like vitamin D, zinc, and omega-3 fatty acids. It can help promote your overall health, including hormonal health. Studies have proven that men with low vitamin D levels usually have lower testosterone levels.
It is because vitamin D is essential for male reproductive health. Moreover, fatty fish is a good source of proteins.
Eggs
Egg yolks provide healthy fat, protein, and antioxidant to the body.
According to some studies, selenium may help enhance testosterone production by activating specific pathways and expressing certain genes.
Additionally, some studies have found that testosterone levels are higher in people with optimal selenium levels in their blood. As eggs are highly nutritious, adding them to your diet is a good idea unless you are allergic.
Shellfish
Shellfish are excellent sources of zinc, selenium, and omega-3 fatty acids, all of which may support optimal testosterone levels. Oysters and clams are examples of shellfish. High-dose zinc supplements appear to treat hypogonadism in some men effectively. Eating foods high in nutrients essential for maintaining optimal testosterone levels like zinc, selenium, and omega-3 fats may support hormonal health.
Cocoa products
All cocoa products, such as cocoa powder and cacao nibs, are rich in magnesium and flavonoid antioxidants, essential for testosterone. Flavonoids are plant compounds with powerful antioxidant and anti-inflammatory effects.
Research suggests that certain flavonoids, including cocoa flavonoids like quercetin and apigenin, can help increase testosterone production in Leydig cells found in the testicles.
While shopping for cocoa products, go for products with small amounts of added sugar or none, for example, cocoa powder, cacao nibs, or low-sugar dark chocolate, for impressive health benefits.
The bottom line
Diet and lifestyle impact hormonal health and may affect testosterone levels. Adding nutrients that are important for maintaining optimal testosterone levels like vitamin D, magnesium, zinc, and flavonoid antioxidants may help support hormonal health. However, suppose you have low testosterone or suspect that you're experiencing symptoms of low testosterone. In that case, it's essential to consult with a healthcare professional for advice on the proper testing and treatment.