Diet and testosterone levels: Can food impact your hormones?

Diet and testosterone levels: Can food impact your hormones?

Dark greens are a great source of magnesium and other micronutrients useful in maintaining optimal testosterone levels. Studies 3 show that magnesium helps reduce oxidative stress, which, along with inflammation, can lower testosterone levels. Regular physical activity, especially strength training, has been shown to boost testosterone levels. Exercises such as weightlifting, squats, and push-ups can help stimulate testosterone synthesis as part of a great “increase testosterone workout“. Embrace the diversity of testosterone-boosting foods by experimenting with new recipes and flavors in your kitchen. For a hormone-friendly dinner, try preparing a quinoa salad with grilled shrimp and avocado or a stir-fry with tofu and broccoli. These meals not only taste great but also provide a variety of nutrients to support your body’s natural hormone production.

She’s worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. When it comes to increasing testosterone, certain fruits can play an important role. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Sign up to the Marion Gluck Clinic newsletter, our monthly round-ups of latest news as well as helpful articles on nutrition, hormones and much more.

This fat can contribute to inflammation, which in turn can lower free testosterone levels. Moreover, dairy products are often pasteurized, so they may lack essential vitamins like B12 or zinc, which are crucial in optimal hormone production. It’s no surprise that many men strive to keep their testosterone levels in check, but some may not realize that certain foods can further decrease testosterone.

According to the National Institutes of Health (21), fortified foods provide most of the vitamin D in American diets. Many cereals can help boost energy because they’re fortified with B vitamins. This includes vitamin B9, also known as folic acid, which is key to the formation and growth of red blood cells (19). Emerald edibles like kale and collard greens lead the pack in vitamin K content. Vitamin K can promote bone health, protect against osteoporosis (9) and keep body inflammation down, which helps keep your T levels up. When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders.

Avoid alcohol and sugary foods before bed, as they can disrupt hormone levels. Engaging in short, intense exercise sessions like high-intensity interval training (HIIT) earlier in the day can also help boost testosterone levels. To elevate testosterone effectively, focus on incorporating foods rich in zinc and magnesium, like oysters and leafy greens, into your diet.

A study published in 2018 found that “dietary-related factors may serve as important intermediates” in the relationship between obesity and low testosterone levels (T-levels). Leafy greens like Swiss chard, spinach, and kale are loaded with magnesium — a mineral that’s been shown to boost testosterone levels. Magnesium also helps reduce inflammation and improve muscle function, which is key for maintaining high energy levels and optimal hormone balance. Eggs, particularly the yolks, are another formidable ally in maintaining healthy testosterone levels. They are a source of vitamin D, cholesterol and saturated fats, all of which play vital roles in the synthesis of testosterone. Vitamin D, often dubbed the “sunshine vitamin,” has been directly linked to higher testosterone levels, per a review in Clinical Therapeutics in 2020. Plus, according to the American Heart Association, healthy people can include eggs in a heart-smart diet.

Processed foods, those high in sugar, and large quantities of alcohol are all best left aside. If you suspect you have symptoms of low testosterone, talk to your doctor. If necessary, your doctor can refer you to a registered dietitian or other specialists who can help with stress management, sleep problems, or sexual dysfunction. Regular exercise reduces your risk of an abundance of health conditions and diseases. It could even help control sexual health issues such as erectile dysfunction and premature ejaculation. If you want to check your levels of testosterone, you can take an at-home blood test.

Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting tesosterone levels in several ways.

Jackie Kaminski is a registered dietitian/ nutritionist with a Master’s degree in Exercise Physiology & Sports Nutrition from Florida State University. Her first introduction to working with professional athletes was back in 2017 when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

Sometimes, however, testosterone levels drop more than they normally should. Testosterone is the hormone that gives men their male characteristics. Although women make smaller amounts of it in their bodies, testosterone is the major male sex hormone. It affects a man’s appearance, muscle size and strength, sperm production, and sex drive. Testosterone is the primary male sex hormone and with its links to muscle mass, fat distribution, and sex drive, it’s no surprise that many men are seeking to enhance their levels of the hormone. Don’t cut out all fats from your diet or you may see a hormone level drop.