Best Foods to Boost Testosterone

Testosterone is a hormone which is primarily produced in the testicles, and to a lesser extent, by the adrenal gland, with regulation controlled by the pituitary gland.  This hormone helps men maintain bone density, muscle strength and mass, sex drive, sperm production and fat distribution. 

A deficiency in testosterone can be attributed to any of these three areas, so the source is often difficult to identify.  Furthermore, as men age, their testosterone levels decrease about 1% each year, which by the time men hit middle age can really begin to take its toll. 

What are the best foods to boost testosterone?

Zinc: A zinc deficiency can negatively impact your levels of testosterone.  Studies have shown that zinc supplementation in zinc deficient men helped increase their levels of testosterone.  Zinc supplements, oysters, beef, pork, crab and fortified cereals offer great sources of this mineral.  Be careful to not consume too much zinc, as toxicity is possible.

Nuts and Legumes: These foods contain high levels of the amino acid D-aspartic acid, which promotes the production of testosterone in humans.  In addition to soybeans, lentils and almonds, salmon, shrimp, beef and eggs are all great sources of this compound.

Garlic: Research has shown that garlic has a positive effect on testosterone levels.  This ingredient is very easy to incorporate into your diet either by sprinkling garlic powder on your food or by including more garlic cloves when cooking.

Caffeine: Consuming caffeine can increase the concentrations of testosterone, not to mention its obvious effects on energy.  Good sources include coffee, tea and chocolate.  Be aware that the more caffeine you consume, the greater effect on testosterone.

Other foods that boost testosterone:

·          Vitamin D

·          Tuna

·          Low-fat milk

·          Egg yolks

·          Certain cereals

·          Orange juice

·          Some shellfish: Oysters, crab, lobster

·          Occasional, lean red meat

·          White, kidney, and black beans

What to do if you think you suffer from abnormally low testosterone?

In addition to a physical examination, your physician may test your blood testosterone levels.  These tests are usually performed in the morning and at other set times throughout the day since the levels tend to fluctuate throughout the day.  Testosterone levels typically range from about 270 nanograms per deciliter (ng/dL) to about 1,200 ng/dL. 

Treatment for low testosterone due to testicular deficiency often includes hormone replacement to help restore sexual drive, muscle mass and prevent bone loss. These hormones can be administered via injection, patch, gel or oral medications.