Potatoes. The right source of carbohydrates can provide ample energy for testosterone production, and potatoes are an excellent source. Sweet potatoes, russet potatoes, red and brown potatoes, and other potato varieties also make a great alternative to grains and simple sugars as your main source of carbs.
Vegetables like sweet potatoes have a rich concentration of Vitamin A along with sufficient quantities of vitamin D, zinc, and phosphorus that ensure normal testosterone levels in the body.
2. Cruciferous Vegetables. Cruciferous vegetables—like broccoli, cauliflower, brussel sprouts, kale, turnips, and cabbage—are unique on our list, because they help with testosterone levels by lowering estrogen levels.
Processed and Fried Foods
This food contains trans fats that significantly reduce testosterone levels and cause inflammation and clogging of arteries. Limiting processed and fried foods can eliminate many factors which contribute to low testosterone production, obesity being the most important.
Cold water isn't going to do anything for your testosterone levels that exercise won't do. Many other variables affect those levels, such as diet and lifestyle choices like smoking and drinking. A quick cold shower isn't a testosterone level hack.
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term ( 13 ). High intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent ( 14 , 15).
Soy and soy-based products
Some research shows that regularly eating soy products like edamame, tofu, soy milk, and miso may cause a drop in testosterone levels. For example, one study in 35 men found that drinking soy protein isolate for 54 days resulted in decreased testosterone levels ( 3 ).
Among men, consumption of caffeinated coffee increased total testosterone and decreased total and free estradiol. Among women, decaffeinated coffee decreased total and free testosterone and caffeinated coffee decreased total testosterone.
Bananas can boost testosterone as well as improve energy levels. Other beneficial fruits include watermelon and grapes. Citrus fruits can help testosterone production and reduce the hormones that make testosterone production less effective.
Leafy green vegetables can help boost testosterone levels by lowering oxidative stress. Ample research suggests oxidative stress is one of the most common causes of low testosterone levels. Several studies have shown that eating leafy green vegetables such as spinach improves testosterone levels.
Avocados
“Rich in healthy fats and magnesium, which we've established as having a pro-testosterone effect, can also help regulate testosterone levels,” said Gillespie. “In addition to these nutrients, avocados contain boron, which may also impact circulating testosterone levels.”
The Vitamin B6, Magnesium, and bromelain enzymes in bananas make them excellent testosterone boosters. All you have to do is include this convenient and delicious fruit in your daily diet if you want to maintain and/or increase your testosterone levels.
Acquired circumstances that can lead to secondary hypogonadism include: Normal aging: Aging affects production and response to hormones. Obesity: High body fat can affect hormone production and response. Medications: Opioid pain meds and steroids can affect function of the pituitary gland and hypothalamus.
Eggs, especially their nutrient-rich yolks, contain the cholesterol, protein and vitamin D you need to produce testosterone. There's no limit on how many eggs you can eat per day, 7 but in most people 1-2 per day is a good benchmark.
One of the main sources of vitamins found in egg yolks that help with testosterone production is vitamin D. Even though egg yolks contain cholesterol (which has a bad reputation), egg yolk does contain much more vitamins and nutrients than egg whites.
However, did you know that staying hydrated also plays a significant role in increasing testosterone levels?
Both total and free testosterone levels increased significantly with increasing number of cigarettes smoked daily (p < 0.001). Smoking men had 15% higher total and 13% higher free testosterone levels compared with men who never smoked.
“Exercise will boost testosterone, though certain types of exercise increase testosterone more than others,” says Richard Jadick, D.O., a Piedmont urologist. Exercise can raise testosterone because it promotes: Muscle building. The more muscle you have, the higher your testosterone levels.
This fact is well established by many studies. In fact testosterone levels are usually higher in summer months. Exposing your family jewels to direct sunlight a few minutes a day is supposed to help T-levels. Try it if you can practically do it, but only for a few minutes of morning sun.
Peanut butter contains high levels of zinc which is known to play a role in hormones and has been found to increase testosterone levels naturally over the course of four weeks when consumed regularly.