Testosterone is a crucial hormone, especially for men, playing a vital role in muscle growth, bone density, reproductive function, and overall energy levels. While the idea of foods directly “having” testosterone is a misconception, certain foods and dietary patterns can significantly influence your body’s natural testosterone production. This article explores what foods can help boost testosterone levels, drawing on scientific research to provide an evidence-based guide for incorporating these foods into your diet.
Foods and nutrients that affect testosterone levels
Figure 1. Overview of how various food groups, macronutrients, and micronutrients can influence testosterone levels and the underlying mechanisms, including effects on dihydrotestosterone (DHT), luteinizing hormone (LH), and sex hormone-binding globulin (SHBG).
Natural Ways to Increase Testosterone Through Diet
Instead of directly consuming testosterone in food, the focus should be on nutrients and compounds that support your body’s own testosterone production or prevent its conversion into estrogen. Several natural product extracts and foods have been identified for their potential to inhibit aromatase, an enzyme that converts testosterone into estrogen.
Foods with Aromatase Inhibitors
Certain plants and foods contain natural aromatase inhibitors. For example, extracts from plants like Brassaiopsis glomerulata (related to ginseng) and cycads have shown aromatase-inhibiting properties in studies. These plants are traditionally used in medicine for various ailments, and their aromatase inhibition activity is an area of growing research.
Red wine, particularly Cabernet Sauvignon, is another food item that has been linked to aromatase inhibition. This effect is attributed to compounds found in red grapes, especially in grape seed extract. Studies suggest that red wine consumption may lead to higher free testosterone levels and lower estrogen levels in women. However, more research is needed to confirm if these benefits extend to men.
White button mushrooms are also recognized for their potential to inhibit aromatase activity. While primarily known for immune system benefits and cholesterol reduction, research indicates that white button mushrooms might play a role in blocking aromatase and reducing breast cancer cell proliferation in women. The effect in men and on testosterone levels specifically requires further investigation.
Red clover flower extract, often used for skin and hair health, has shown a dual effect on aromatase. At low concentrations, it may inhibit aromatase, but at higher concentrations, it can become estrogenic. This highlights the complex nature of natural compounds and their dose-dependent effects.
Mangosteen, a tropical fruit, is another example of a natural aromatase inhibitor. Extracts from mangosteen have demonstrated strong inhibitory effects on the aromatase enzyme in laboratory studies. Animal and human studies suggest that mangosteen supplementation may improve strength, muscle mass, and free testosterone levels, making it an interesting area for further research in the context of natural testosterone boosters.
Saw palmetto, derived from a type of palm tree, is known to decrease the conversion of testosterone to dihydrotestosterone (DHT). While primarily used for prostate health, saw palmetto supplementation has been shown to increase free testosterone levels in androgen-deficient men. Some studies also indicate that saw palmetto might increase total testosterone and decrease both DHT and estrogen levels. However, more research is needed to understand its effectiveness in younger, healthy men.
Various other plant extracts, including those from collard greens, tomato leaves, tea, coffee, cocoa, kale, and potato leaves, also exhibit aromatase inhibition activity. The flavonoid content in many of these foods is believed to be responsible for this effect.
Flavonoid-Rich Foods
Flavonoids, a group of natural substances found in many fruits, vegetables, and beverages, are known for their antioxidant, anti-inflammatory, and anti-carcinogenic properties. They also play a role in modulating enzyme functions, including aromatase inhibition.
Apigenin, a flavonoid abundant in parsley, celery, celeriac, and chamomile tea, is one example of a flavonoid with potential aromatase-inhibiting effects.
Certain types of beer, like xanthohumol-rich stout beer, also contain prenylflavonoids known for their aromatase inhibition capabilities.
Cocoa, prune juice, and Açaí oil are rich in catechins, another type of flavonoid. Various flavonoids, including flavones, flavanones, resveratrol (found in red wine), and oleuropein (found in olive oil), have been identified as potent aromatase inhibitors, sometimes even more effective than pharmaceutical anti-aromatase drugs. Flavones and flavanones are common in fruits and green tea.
Chrysin, a flavonoid found in honey and propolis, is often cited for its high anti-aromatase activity. However, studies on honey and propolis consumption have shown mixed results regarding changes in testosterone levels in men, suggesting that more research is needed to understand the bioavailability and effectiveness of chrysin from dietary sources.
Incorporating flavonoid-rich foods into your diet may contribute to aromatase inhibition and potentially support higher testosterone levels. However, most research in this area has focused on clinical applications like breast cancer prevention rather than directly on testosterone enhancement for athletes or healthy individuals.
Other Testosterone-Boosting Nutrients and Foods
Beyond aromatase inhibitors, other nutrients and foods can play a role in supporting healthy testosterone levels.
Boron, a trace mineral found in fruits, tubers, wine, coffee, and legumes, has been suggested to boost testosterone. Some studies indicate that boron supplementation can increase testosterone levels in post-menopausal women and healthy men. The proposed mechanisms include boron’s involvement in testosterone formation and its ability to reduce sex hormone-binding globulin (SHBG), which in turn increases free testosterone. However, research on athletes has shown mixed results, and further investigation is warranted.
Phosphatidylserine (PS), a phospholipid found in cell membranes, particularly in organ meats, fatty fish, white beans, and meats, has been proposed to enhance the anabolic response to exercise. One study reported that PS supplementation increased the testosterone to cortisol ratio during exercise. While research is limited, other phospholipids like phosphatidic acid have shown promise in increasing strength and muscle thickness, although the mechanism may be related to muscle protein synthesis pathways rather than direct testosterone augmentation.
Zinc is an essential mineral crucial for various bodily functions, including the endocrine system and testosterone production. Zinc is involved in the synthesis and secretion of luteinizing hormone (LH), which stimulates testosterone production in the testes. Good sources of bioavailable zinc include animal products like meat and seafood. Zinc is also involved in the conversion of testosterone to DHT.
Magnesium is another vital mineral involved in numerous biological processes, including muscle function, energy production, and hormone regulation. Magnesium plays a role in reducing oxidative stress and inflammation, which can negatively impact testosterone levels. Studies have shown a correlation between magnesium status and testosterone levels, with some research suggesting that magnesium supplementation, especially when combined with exercise, can increase both free and total testosterone levels. Foods rich in magnesium include leafy green vegetables, nuts, seeds, and whole grains.
Vitamin D, often referred to as a prohormone, is crucial for overall health and hormone regulation. Vitamin D receptors are present in testicular tissue, suggesting a direct role in testosterone synthesis. Men with vitamin D deficiency often have lower testosterone levels. Sunlight exposure is the primary source of vitamin D, but dietary sources and supplementation can be important, especially for those with limited sun exposure. Fatty fish, egg yolks, and fortified foods are dietary sources of vitamin D.
Macronutrients and Testosterone: Fat, Protein, and Calories
Beyond specific foods and micronutrients, the overall macronutrient composition of your diet and your calorie intake significantly impact testosterone levels.
Calorie Intake and Energy Availability
Maintaining adequate calorie intake is crucial for healthy testosterone production. Low energy availability, often resulting from calorie restriction, especially when combined with intense exercise, can negatively impact testosterone levels. Low energy availability can disrupt the hypothalamic-pituitary-gonadal axis, leading to decreased luteinizing hormone (LH) production, which is essential for stimulating testosterone synthesis.
Studies have shown that significant calorie deficits can lead to a decrease in testosterone concentrations. Athletes, particularly those in weight-sensitive sports or physique competitions, are at risk of low energy availability and subsequent testosterone reduction if they drastically cut calories.
Dietary Fat
Dietary fat is essential for hormone production, including testosterone. Cholesterol, a component of dietary fat, is a precursor for steroid hormones like testosterone. While high-fat diets have been suggested to potentially increase testosterone production, it’s important to consider the type of fat and overall dietary balance.
Some studies indicate that high-fat diets, including ketogenic diets, can lead to increased testosterone levels compared to low-fat diets. However, the optimal level of fat intake for testosterone production and overall health is still debated. It’s generally recommended to consume at least 25% of your calories from fat, focusing on healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish.
Dietary Protein
Protein is crucial for muscle building and overall health, but its direct impact on testosterone levels is less clear compared to fat and calorie intake. Adequate protein intake is essential for supporting muscle mass, which is indirectly related to testosterone’s anabolic effects. The recommended protein intake for athletes is generally higher than for sedentary individuals to support muscle repair and growth.
Soy protein has been a topic of interest due to its isoflavone content, which are phytoestrogens. Despite concerns, meta-analyses and studies have generally shown that soy protein consumption does not negatively impact testosterone levels in men. Whey protein, another popular protein supplement, has been shown in some studies to be associated with a better testosterone response to resistance training compared to soy protein. However, both whey and soy protein can contribute to muscle growth when combined with resistance exercise.
Conclusion: Dietary Strategies to Support Testosterone
While no single food directly “contains” testosterone in a way that significantly boosts your levels, a variety of foods and dietary strategies can naturally support your body’s testosterone production. Focus on a balanced diet rich in:
- Aromatase-inhibiting foods: Consider incorporating foods like white button mushrooms, red grapes/red wine (in moderation), and flavonoid-rich fruits and vegetables.
- Zinc-rich foods: Include meat, seafood, and nuts in your diet to ensure adequate zinc intake.
- Magnesium-rich foods: Consume leafy greens, nuts, seeds, and whole grains to meet your magnesium needs.
- Vitamin D sources: Prioritize sunlight exposure and include vitamin D-rich foods like fatty fish and egg yolks.
- Healthy fats: Ensure adequate intake of healthy fats from sources like avocados, olive oil, nuts, and seeds.
- Sufficient calories: Avoid drastic calorie restriction and ensure you’re meeting your energy needs, especially if you are active.
By adopting a holistic dietary approach that prioritizes these foods and nutrients, you can naturally support healthy testosterone levels and overall well-being. It’s important to consult with a healthcare professional or registered dietitian for personalized dietary advice, especially if you have concerns about low testosterone or are considering significant dietary changes.
