4 TOP Foods FIX Low Testosterone?
Men, did you know that from age 30 on, your testosterone levels drop by around one percent every year?
Even worse, once you hit 60, they can take a nosedive.
Common symptoms include low sex drive, erectile dysfunction, increased belly fat, loss of muscle mass, moodiness, and more.
If that all sounds depressing to you, you’re getting the picture.
Fortunately, you CAN fight back against dropping testosterone by adding more of four key foods to your diet.
Age-related decline in testosterone is bad enough.
But certain conditions can take it from bad to WORSE.
These include obesity, diabetes, and hormonal disorders. Even certain medications and genetics can cause your levels to nosedive.
If your testosterone falls below 300 nanograms per deciliter, you’ll be diagnosed with “Low T.”
Many men consider using hormone replacement drugs to increase their levels.
That’s for you and your doctor to decide.
(And if you want to read more about safely using hormone replacement therapy, subscribers, be sure to check out your September 2023 issue of Natural Health Response. Once available, you can log in here.)
But either way, you can support your testosterone levels through your diet.
You’ll want to focus on eating plenty of fruits and vegetables, whole grains, healthy fats, leafy greens, nuts, and seeds. And slash ultra-processed foods from your diet, which are linked to Low T.
In addition, a handful of specific foods contain nutrients that specifically support healthy testosterone levels.
Following are four of the BEST…
- Eggs:
Vitamin D is a precursor to testosterone production, and eggs are among the few foods containing the nutrient.
One study found that when men with low T and vitamin D deficiency supplemented with vitamin D for one year, it significantly increased their testosterone levels.
Another study looked directly at egg consumption and testosterone levels. It showed that eating three whole eggs after a workout for 12 weeks led to increased testosterone levels.
- Fatty fish:
Dietary fat supports the production of steroid hormones, including testosterone. And research connects low-fat lifestyles to lower testosterone levels.
Fatty fish (including sardines, salmon, bluefin tuna, and herring) contain high levels of omega-3 fatty acids, which are associated with increased testosterone levels.
In a study of overweight men, taking omega-3 supplements (DHA + EPA) for 12 weeks increased in total testosterone.
- Leafy greens:
Greens like spinach and kale contain magnesium, which helps regulate testosterone.
One study showed that supplementing with magnesium for four weeks increased free and total testosterone levels.
Other research on men who ate few leafy greens found they have lower testosterone levels.
- Oysters:
These shellfish have made a name for themselves as nature’s aphrodisiac.
One key reason why is oysters contain the most zinc of any food. And zinc helps increase testosterone levels.
In a study, supplementing with chelated zinc for six months was shown to safely and effectively increase testosterone levels.
Your individual situation will determine whether or not diet alone will reduce your Low T symptoms.
But it’s certainly worth a try BEFORE taking more aggressive measures.
P.S. “Bright Idea” boosts sagging testosterone FAST!
SOURCE:
McBride, JA, et al., “Testosterone deficiency in the aging male.” Ther Adv Urol. 2016 Feb;8(1):47-60. doi: 10.1177/1756287215612961. PMID: 26834840; PMCID: PMC4707424.
