Testosterone is an important hormone that plays a crucial role in muscle growth, fat loss, mood, libido, and overall health in men. The good news is there are many delicious foods that can boost your testosterone levels naturally.
Oysters - Oysters are the highest source of dietary zinc, which is important for testosterone production. Just 6 oysters provide about 500% of the RDA for zinc. Make sure to eat oysters a couple of times a week.
Eggs - Whole eggs are a powerhouse of vitamins and minerals important for testosterone like vitamin D, zinc, and magnesium. The yolk also contains cholesterol, which your body uses to synthesize testosterone.
- Eat 3-4 whole eggs daily as part of a balanced diet. Focus on recipes like scrambled eggs, omelets, and egg muffins.
Beef - Grass-fed beef is packed with
zinc, iron, magnesium and vitamin B12 - all key nutrients shown in studies to boost testosterone. It's also a complete protein containing all essential amino acids to maintain and build muscle.
- Aim for 0.5-1 lbs of lean beef daily. Great recipes include burgers, steak, meatballs, pot roast, or beef stew.
Nuts - Almonds, walnuts, and Brazil nuts are rich sources of magnesium, zinc, and healthy fats - nutrients vital for robust testosterone levels.
- Snack on a trail mix with various nuts or add them to yogurt, oatmeal, or salads. Eat 1-2 servings of mixed nuts per day.
Extra virgin olive oil - Quality EVOO contains antioxidants and heart-healthy fats that are linked in research to higher testosterone. Use liberally in cooking, on salads, and over fresh mozzarella.
Garlic - Garlic is packed with allicin and selenium - two compounds shown in studies to preserve testosterone levels by reducing the stress hormone cortisol. Mince raw garlic and let sit for 10 minutes before cooking to activate enzymes.
Cruciferous vegetables - Broccoli, cauliflower, Brussels sprouts, kale and cabbage contain indole-3-carbinol which helps the body regulate excess
estrogen and promote hormonal balance for men. Steam or sautée these veggies as a tasty side.
Pomegranate - Pomegranate juice has powerful antioxidants that mitigate oxidative damage involved in lowering testosterone. One glass of juice per day is a simple way to get these benefits.
Mussels - These underrated mollusks are even higher in zinc than oysters, providing over 1000% the RDA per serving. Saute mussels in garlic, wine and herbs for a sensational high testosterone meal.
Coffee - Coffee is America’s favorite morning beverage for good reason - it provides a much needed energy kick. Interestingly, the caffeine and antioxidants in coffee also help elevate testosterone levels. Drink 1-2 cups of organic coffee daily.
Extra Tips to Maximize Testosterone:
- Strength train with compound lifts 3-5 days weekly
- Manage stress with meditation, yoga, or massage
- Get at least 7-9 hours of quality sleep per night
- Reach/maintain a healthy body weight
- Limit alcohol to 1-2 drinks occasionally
Consult an endocrinologist about testosterone optimization therapy if levels remain low despite diet and lifestyle measures. The professionals at
Balance & Renew Clinic offer cutting edge testosterone treatments to help men regain strength, vitality and quality of life. Contact us today for a free consultation.
