Testosterone: 15 Best Foods To Eat for Better T-Levels

Testosterone: 15 Best Foods To Eat for Better T-Levels

And unfortunately, the minerals that are often missing from our diets are necessary for testosterone production. Excess body fat, especially around the abdomen, can lead to lower testosterone levels. By maintaining a healthy weight through a balanced diet and regular exercise, you can support hormone production. You don’t have to follow the Mediterranean diet to boost your secondary polycythemia testosterone levels; you can focus on healthy eating habits to see the benefits. Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. You’ll always want to stay away from trans fats and packaged snacks.

Inadequate sleep has been linked to lower testosterone levels. Eating high levels of flavonoids is good for your health and testosterone production. Flavonoids are a group of compounds in many fruits and vegetables. Research has shown that flavonoids can prevent or delay hypogonadism (decreased functional activity of the gonads) in males as they age. “Overweight and obese patients have increased inflammation which causes hormone imbalance and thus, can cause low libido, low testosterone and low sex drive,” says Patel.

While men certainly have more testosterone in circulation than women, testosterone is also produced in the ovaries and adrenal glands of women. The hormone plays a role in ovarian function, bone mass and strength, and sex drive. You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. Pomegranate juice, olive oil, and onion may also boost the hormone.

This type of training not only helps in fat loss but also promotes testosterone production. Research in the Journal of Endocrinological Investigation indicated that men who performed HIIT had higher testosterone levels than those who did steady-state endurance exercises. A recent study suggests that age-related T decline is not inevitable, and that if you keep living a healthy lifestyle, you can maintain healthy testosterone levels. So if you’re an older guy, try to do all you can as far as lifestyle changes before you get on the prescription T. I don’t mean doing a little cardio a few times a week, using the machines at the gym, and eating “pretty” healthy. In addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels.

Also, increased oxidative stress, metabolic syndrome, and poor insulin-sensitivity are some other major players in obesity-related low-T. This vegetable is known to help with balancing libido, thanks to its high amounts of beta-carotene. This compound supports the entire endocrine system, thereby supporting libido, boosting metabolism, and strengthening the kidneys. Furthermore, carrots help balance hormones—specifically, estrogen. Carrots contain unique undigestible fibers to help detox excess estrogen from the body.

According to Madison Reeder, director of clinical operations at ModifyHealth, it does far more than that. According to a 2015 study, which looked at 399 men aged 65 and older, those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn’t boost your testosterone like strength training can.

If your testosterone levels are low, there are ways to boost them. These may include lifestyle changes like losing weight, improving your nutrition, exercising, managing your stress, and getting more sleep. Testosterone boosters and supplements, while popular with consumers, have little strong evidence to support their use. If you want a reliable and effective supplement, try Acti Health Testosterone Booster. Formulated with premium natural ingredients, it helps support healthy testosterone levels and enhances overall vitality.

And avoid steroids, which have been linked to sleep problems like reduced total sleep time and more nighttime awakenings. The medication you’re taking for other health issues could be causing lowered testosterone as a side effect. Statins, used to lower cholesterol, can lower testosterone in both men and women, for example. Sleep hygiene is the name for the healthy habits you can do each day to improve your sleep.