The internet is awash with so-called sage advice to ramp up your T levels. However, before you snag some questionable supps or sign up for testosterone therapy, it could be worth rethinking what’s on your plate if you’re worried about low testosterone levels.
After all, your diet can have a massive impact on your overall health, and some many nutrients and vitamins might help spike your T totals and keep them in the green. However, it’s important to remember that “diet” is just one small part of the testosterone equation. Other factors such as sleep, exercise, alcohol and smoking can also shift the needle.
In other words, unless you’ve got your ducks in a row, there’s never a guarantee that chowing down on certain foods will have any impact on your T levels. With that in mind, let’s look at a few ingredients that have been linked to higher testosterone:
1. Eggs
And don’t skip the yolk. Eggs are a solid source of both vitamin D and cholesterol, compounds that have been linked to elevated T production. In one study, researchers looked at the effects of eating eggs after exercise. They found that while consuming either egg whites or whole eggs resulted in an increase in T levels, those who knocked back the yolk, too, snagged the largest increases.
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2. Leafy Greens
Leafy greens pack plenty of magnesium, an element that has been shown to help maintain testosterone levels. In one study, participants who supplemented their diet with 10mg of magnesium per kilo of body weight managed to increase their total T levels.
3. Salmon
Salmon, or other fatty fish, tend to be high in a variety of nutrients important for your hormonal health. These include zinc, vitamin D and omega-3 fatty acids. Research published in the Journal of Endocrinology & Metabolism revealed that men with lower vitamin D levels tended to have lower T levels than those hooked up to a good supply of these vital vits. Did someone order a Lox bagel?
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4. Avocados
Rich in healthy fats, avocados can also help regulate your T levels. Bonus: avos contain boron, an element that might play a role in testosterone production.
5. Pomegranates
This sweet treat has been shown, at least in animal studies, to jumpstart testosterone production. You might be able to tap into these effects by drinking pomegranate choice. Just opt for something with no added sugar or go straight to the source by scattering fresh pomegranate arils on your oats, yoghurt or smoothies.
6. Garlic
Another animal study found a strong link between garlic supplementation and a spike in T levels. (Disclaimer: this was in rats.) However, there’s no harm in enhancing your dishes with a strong dose of this flavour multiplier as garlic, besides tasting great, boasts a variety of other health benefits. For instance, it’s even been shown to help reduce your lung cancer risk.
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7. Broccoli
According to research published in Cryobiology, broccoli extract could help significantly increase testosterone levels. Bonus: many of the compounds found in this fibrous plant can help you build muscle, too.
