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5 Foods That Boost Testosterone & Sex Drive

We know that diet is a highly important part of staying healthy and managing our weight, but what we eat also has an effect on the hormones that our body produces. One of these hormones that can be affected by the food you eat is testosterone.

In this post, you’ll learn why the following foods increase testosterone:

  • Oysters
  • Eggs
  • Pomegranate
  • Spinach
  • Mushrooms

Testosterone is a hormone that helps to maintain bone density, fat distribution, muscle, facial and body hair, red blood cell production, sex drive, and sperm production. For these reasons, many men try to find ways to boost their testosterone levels, which can be done through exercise and natural nutrition.

But remember, testosterone isn’t just important for men, but it is also important for women.

Just because testosterone is considered the male hormone, doesn’t mean that it isn’t important for women as well. Both men and women produce testosterone, although in different amounts.

Women produce a lower amount of testosterone in comparison to men, but it’s used for many of the same reasons, such as maintaining bone and muscle mass, fat loss, and sex drive. While women are usually concerned with estrogen, testosterone production should not be forgotten (1, 2).

Here are some foods that you can eat to naturally boost testosterone levels:

  • Oysters

We’ve all probably heard that oysters are an aphrodisiac and perhaps there is some truth in that. When it comes to food, oysters have the highest amount of zinc, a mineral that is proven to boost testosterone levels, which in turn, increases sex drive (3).

  • Eggs

Egg yolks, in particular, are a natural way for you to boost testosterone. Egg yolks contain vitamin D which is associated with higher levels of testosterone production (4).

If you remember our previous post on other natural ways to promote testosterone, then you know that your controlling your cholesterol levels can play a part in controlling your testosterone. The yolk inside of an egg is an excellent source of natural cholesterol that boosts your HDL levels (5).

They are also packed with vitamins A, B, D, selenium, and iodine all of which help to boost your testosterone levels.

  • Pomegranate

Throughout history, the pomegranate has been associated with fertility. Studies now show that the pomegranate has a connection to sexual reproduction.

Pomegranate juice increases salivary levels of testosterone by an average of 24%, while also alleviating blood pressure, anxiety, and can positively affect mood (6).

  • Spinach

Remember the old cartoon character Popeye and his claim, “I’m strong to the finish, cause I eat all my spinach”? As it turns out, Popeye was really onto something!

Spinach is now proven to not just promote strong muscles, but also naturally increase your testosterone levels due to its high levels of magnesium. This is especially true for people who consume magnesium and regularly exercise (7).

  • Mushrooms

A study published by Evidence-Based Complementary and Alternative Medicine showed that mushrooms, specifically Ganoderma lucidum — or reishi mushrooms — increases testosterone levels two-fold, while also helping to recover after physical activity (8).

Whether you’re male or female, testosterone is an important hormone that your body produces but can begin to decrease as you age. Don’t lose out on the amazing effects that testosterone plays in your health and your sex drive. Enjoy the benefits of these testosterone-boosting foods by just adding them to your diet where you can.

If you are looking to boost testosterone, it is crucial to remember that diet is only one solution and with most things related to our health, exercise can also play a crucial role. If you read our previous post on testosterone, then you know that lifting weights can help boost testosterone levels and in turn, rising testosterone levels can help build muscle. Using a workout program such as Real Mass, which aims to help you build up to 10 lbs of lean muscle in only 8 weeks works on this very idea.

Check out our bonus workout below, straight from out Real Mass program!

4 Ways to Boost Your Testosterone For Bigger Gains

Testosterone is a hormone that is produced by both men and women, although the amount of testosterone produced may differ. For men, testosterone plays a large role in reproduction and sexual function. In fact, low testosterone can impact sperm production, sex drive, fat distribution, red cell production, and muscle mass. One study even points to a correlation between testosterone levels and the prevention of osteoporosis (1).

In this blog, you’ll learn…

  • How to use exercise to increase testosterone levels
  • What vitamins and minerals you can take for testosterone
  • Herbs and supplements that are available
  • Ways a simple diet change can improve your levels
  • And when to you should start considering steroids (and it’s not what you think!)

Although low testosterone can affect men at any age, it generally begins to decline around the age of 30 and continues to decline as time passes.

Aside from age, there are many things that can impact the production of testosterone, such as many prescription medications and drugs, as well as diet, and lack of exercise.

Let’s talk about testosterone, how you can boost and maximize production, and how you can keep it stable as you grow older.

Use Exercise To Raise Testosterone Levels

One of the first things you can do to boost your testosterone naturally is through exercise. There are a couple of different ways you can do this, and one way is to get into strength training, as it triggers the release of testosterone. It does this because when we tear our muscles down, our bodies have to make testosterone to repair the damage (2, 3).

Studies have shown that exercise, especially weight or resistance training can help to increase testosterone levels. Using a program such as Real Mass can both tone your body and increase your testosterone levels in only eight weeks.

The reason lifting weights makes your muscles grow is because lifting weights forces your muscles to release a chemical called lactic acid. This is the chemical which gives you that “burn” after a really good set (4).

Interestingly, as stated, exercising and lifting weights can help to boost your testosterone levels and it has also been shown that increased testosterone can assist in the development of muscle mass. So training with a program like Real Mass can not only help boost your testosterone, but that testosterone can, in turn, help you build muscle (5).

Vitamins and Minerals to Boost Your Testosterone

Next, we can naturally boost testosterone through the things that we put into our bodies, such as vitamins and minerals. One of the most effective ways that you can increase testosterone production is through the consumption of zinc, a mineral essential to keeping our endocrine system (responsible for hormone production) healthy. The number one food that contains zinc is oysters, but you can also get zinc from a supplement called ZMA (zinc mono methionine aspartate). This supplement is typically zinc, coupled with magnesium and vitamin B6 to support healthy testosterone production and to help with recovery after a workout. Plus, most people are deficient in both zinc and magnesium (6, 8).

Most people are also deficient in vitamin D, yet this vitamin, in particular, is critical for numerous reasons. There has been extensive research done, showing that Vitamin D is great for cancer prevention, muscle building, and testosterone support. Also, what they are finding is that men with low vitamin D tend to have low testosterone, but once they supplement with vitamin D, their testosterone levels rose significantly (8, 9).

A few other vitamins and minerals include:

  • Vitamin A – Is stored in the testicles and when you are low on Vitamin A, your testosterone goes down, and your estrogen goes up.
  • Vitamin C – Can help lower cortisol and prevent testosterone oxidation.
  • Vitamin E – Deficiency in Vitamin E has been shown to lower the luteinizing hormone, follicle-stimulating hormone, and testosterone.
  • Selenium – Helps to regulate glutathione and increase testosterone levels.
  • Boron – It has been shown that having 10mg/day can increase free testosterone by 28%.

Herbs and Supplements To Boost Your Testosterone

Some other natural ways to boost your testosterone naturally is through herbs and supplements, and the first is D-Aspartic Acid. This triggers the luteinizing hormone, which ultimately makes our bodies produce testosterone.

Another useful herb is Maca, a root vegetable that comes from Peru and research suggests that it can support our natural production of hormones through the endocrine system, which plays a part in the production of testosterone and the libido (10).

A few other herbs and supplements that can support healthy testosterone production are:

  • Avena Sativa – Releases bound testosterone so that it is more active within the body.
  • Stinging Nettle – Prevents testosterone from binding to the sex hormone binding globulin.
  • Royal Jelly – Increases the bodies testosterone production as well as supports libido.
  • Mucuna Pruriens – Increases dopamine, while lowering prolactin and increasing testosterone.

These herbs and supplements have been shown to free up testosterone, as most testosterone in our bodies are bound to sex hormone binding globulin, so it, in a way, holds it hostage, not even allowing it to work. These herbs release testosterone and free it up so that it can enter into our blood (11, 12, 13).

How Diet Can Naturally Help You Produce More Testosterone

Your diet is another great way to increase your testosterone levels naturally, and you can get so much through your diet alone. Most of what supports a healthy testosterone production is having the right amount of micronutrients. An excellent way to do this is by getting a Custom Meal Plan. All the of the vitamins and minerals that we talked about can be obtained from eating a healthy diet consisting of a broad spectrum of foods. If you are always eating the same things every day, you are going to be limited in what you are bringing into your body.

If you want to boost your testosterone production through your diet, there are many things you can either eat or avoid eating, to do so. First and foremost is to avoid alcohol. Alcohol is detrimental to your testosterone production and your overall gains. You also want to avoid lots of sugar, fried food, and processed food. All of these things lower testosterone production and ups your estrogen production. In fact, the more body fat you have, the more estrogen and less testosterone your body makes. This is because adipose tissue secretes hormones that enhance estrogen production, so the leaner you get, the more testosterone you will produce.

Avoiding these foods also supports healthy cholesterol production, which supports a healthy testosterone production. To support healthy testosterone production, you need to support healthy cholesterol production, meaning you need to lower your LDL cholesterol and up your HDL cholesterol. This is because cholesterol is the base of all energetic hormones and the base of testosterone (14).

The foods you want to consume would include things such as your healthy fats (monounsaturated fats and saturated fats), like avocados, grass-fed beef/bison, grass-fed butter, wild salmon, olive oil, coconut oil, and macadamias. These will support healthy cholesterol and in turn, support healthy testosterone production (15).

Here are a few more things you can include in your diet to boost your testosterone (16, 17, 18):

  • Cruciferous veggies – Indole-3-carbinol and diindolylmethane, found in these vegetables, helps to lower estrogen metabolites.
  • Garlic – Contains allicin, which improves testosterone levels and lowers cortisol.
  • BCAAs – Shown to increase testosterone levels, especially when coupled with exercise.
  • Whey – Research suggests that consuming whey protein, along with exercise, can help to increase testosterone up to 25%.
  • Mushrooms – Such as, shiitake, portobello, crimini, and baby button all block aromatase, an adrenal enzyme that supports estrogen production.
  • Pomegranate – Blocks estrogen and is full of antioxidants.

Should You Turn to Steroids To Boost Your Testosterone Levels?

Now that we have talked about the natural way you can boost testosterone, I think it is important to also touch on the use of steroids, as it is something that many people will turn to if they are not producing enough testosterone. Steroids are not something that you should turn to because you want to boost your testosterone levels, but it is something you need because your body is not producing enough.

First and foremost, if you end up wanting to try the route of anabolic steroids (we recommend trying the previously mentioned ways first), you must go to the doctor so that it is supervised and your health is regulated. There is certainly a healthy and an unhealthy way to go about using steroids to supplement a lack of testosterone production, so make sure you do it the healthy way and are being backed by a physician. If you try to do it on your own, you can end up hurting yourself and not get the results that you are looking for, which is healthy hormone balance.

Let us be clear, these are not the illegal steroids that people turn to to get an “edge,” but rather steroids that are given to you by your doctor for medical purposes if your body is not producing the hormone levels that it should. Not for you to try and get ahead in the gym. That is where you can cause severe damage to yourself.

These are all ways that you can boost your testosterone and remember, always try the natural course first and always put your health above all else.

 

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