I wanted to have more testosterone and be fit and not have the bad diseases that befall others on the standard american diet. All Supplement Critique content is medically reviewed or fact checked by a licensed medical doctor to ensure as much factual information as possible. Zinc is a necessary component in the chemical reaction that creates testosterone in your body, so its presence helps prepare you better to produce the hormone. Related Story 5 Easy And Natural Testosterone Hacks. This can cause a host of problems, and you should definitely heed the warning if you’re taking any medications that have it. I read books and watched videos by university doctors for two years changing my diet along the way. Sunflower Seeds are certainly some of the most popular seeds when it comes to just snacking on them straight out of the bag, which is why it’s good news that they’re on this list of testosterone boosting foods. Can prosolution plus increase cholesterol -Real, I have not heard that this would happen, either from the company or from readers.- Rob, Rob Miller founded SupplementCritique.com over 7 years ago, and has been the chief editor ever since. Calcium-D-Glucarate is actually used to treat some estrogen dependent cancers (though the evidence for its effectiveness so far is inconclusive). Share your experience with other readers by leaving a review. These seven foods give you the protein and carb punch you need to gain mass. The jury is still out on Bananas and their effect on testosterone function, but there is some evidence that this fruit possess libido enhancing effects. In this article, we’re highlighting the best testosterone boosting foods… 25 Foods that Boost Testosterone Levels. Grass-fed red meat (beef, bison, lamb, wild game) These are great natural sources of zinc, vitamin D and saturated fat – key testosterone-boosting nutrients. Watermelon has been revered by some in the scientific community as being natural viagra, primarily due to its L-Citrulline content. Here's how you can benefit from some old-school eating habits. If it’s a potato, you should be eating it. The way it works is that the Capsaicin content decreases the effect of grhelin, which triggers hunger when you are on a reduced calorie diet, so that when you’re eating a calorie deficit, your testosterone levels won’t decrease as they do without the Capsaicin. That’s 130 calories in the fat alone, making ground beef something you should use sparingly as you work to incorporate testosterone boosting foods into your diet. Some research has suggested that taking DHEA supplements can boost testosterone levels, especially as people age (19, 20). This compound gets converted to DIM (di-indollyl methane), which converts estrogen into safer forms—allowing for … Like milk, it also contains plenty of the Vitamin D you need to boost those levels. Choose Butter from Grass Fed Cows if you want the added benefits of Vitamins A, D, and K and Zinc. Which is why, generally speaking, I turn to supplementation to help fill the void. Mushrooms prevent the production of the enzyme, aromatase. If you feel that any of our content is out-of-date and/or factually inaccurate, please send us an email through our contact form here. The joy of Starting Testosterone for FTM Transition. However, you have to be careful about consuming too much Grapefruit. Yet it has still been shown to increase testosterone levels, in this study by over 17% in just 3 weeks. I started this blog as a hobby, and it has quickly grown to one of the most reputable supplement review sites on the internet. It acts as an estrogen blocker to help maintain a testosterone positive hormone profile in your body. Magnesium increases the amount of free testosterone in your system by interfering with the Sex Hormone Binding Globulin (SHBG) that tries to block its availability. Just like other cuts of beef, a Chuck Roast will provide high levels of zinc to add to its testosterone friendly profile. Asparagus. Pumpkin Seeds also contain Zinc which correlates to not just healthy testosterone levels but healthy sperm and sperm count as well. Eat more of the following foods to increase your testosterone and maintain the right hormonal balance. Tuna. It is important to make sure you are getting sufficient macronutrients from vegetables and fruits on this list to provide your body with the vitamins and minerals it needs to create testosterone. Looking at the big picture, Chuck Roast is another good candidate for your menu rotation while you’re eating to increase testosterone, but you need to choose it sparingly to avoid loading up on the kind of fat and cholesterol that could cause problems in other areas of your health. It is not true that fats in eggs are bad for your health. Sesame Seeds are easy to add to your diet; you can sprinkle them on vegetables and salads for an added bit of crunch and heartiness, or you can add them to some chick peas, olive oil, and garlic for a great tasting humus to spread on a pita sandwich or use as a dip for vegetables. We know we need saturated and/or monounsaturated fat to make testosterone, and avocados provide that, but with the healthier monounsaturated fat that doesn’t sacrifice your heart for the sake of your muscle building efforts. Chrysin also helps boost testosterone by inhibiting its conversion to estrogen. Combine our natural testosterone-boosting foods with a big-lifts leg day workout proven to spike your hormones, and you’ll have all the benefits of abstinence without the irritability. It was magical. That is how our community supports itself. This compound gets converted to DIM (di-indollyl methane), which converts estrogen into safer forms—allowing for appropriate levels of free testosterone. The fat content is perfect at about 60% saturated and 40% monounsaturated, leaving almost no room for the polyunsaturated fat you don’t want. However, as with most supplements, the results are mixed.  Honey contains 2 nutrients that benefit testosterone levels: Boron and Chrysin. (Source). When Vitamin A and D levels are sufficient (ie not deficient), your body’s resources are not needed to compensate and can be focused on maintaining proper hormone levels and ratios. Your email address will not be published. (Source). Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. I figured that this site is probably the most safest and inclusive place for a trans skeptic, so hopefully you can confirm my suspicions! (Source). Similarly to kiwi, Oranges and orange juice pack a HUGE dose of Vitamin C, which has all of the same benefits we discussed above. Boron has been shown in some studies to increase free testosterone levels, by inhibiting the activity of SHBG, a protein that binds up much of your total testosterone molecules. Follow him on Twitter , Facebook, LinkedIn, or find him on Google +. We have strict guidelines when it comes to sources, and only link to credible and reputable media outlets, academic research institutions, and medically peer reviewed studies, whenever possible. In today’s world of grain fed livestock pumped full of antibiotics and hormones, it’s important to point out that the best, most nutrient dense and toxin free meats come from grass fed animals.(Source). Not only will it lower circulating cortisol levels, but it has numerous other benefits, including protection against auto-immune disorders, cardiovascular issues, and even with skin texture. First of all, a 2 tablespoon serving contains 16 grams of fat distributed among all 3 healthy kinds: some saturated, more polyunsaturated, and most monounsaturated, which provide the right environment for increasing testosterone. That’s why compound exercises – those using more and bigger muscles groups – are considered best for increasing testosterone in generally. (Source). In studies, Vitamin A (Retinol) deficiency in rats caused a significant drop in testosterone levels. But perhaps the most significant contribution is the copious amounts of Vitamin B6 since animal studies have shown a correlation between Vitamin B6 deficiency and low serum testosterone levels (Source). By preventing the conversion to DHT, pumpkin seeds are effectively increasing the amount of testosterone that remains in your blood. Magnesium plays a vital role in muscle development and reproductive function. 10 Testosterone Boosting Foods You Should be Eating. All rights reserved. Apigenin increases the presence of the molecule that transports cholesterol to the leydig cells in your testicles in order for it to be converted to testosterone. On top of that, it’s loaded with antioxidants and provides decent amounts of magnesium and zinc. As an oily fish, they’re probably best known for providing an abundance of Omega-3s, but they also contain megadoses of protein, Vitamin B12, Vitamin D, Selenium, and even D-Aspartic Acid. It’s hard to deny their overall healthful components which include: protein, fats, fiber, vitamins, and minerals. At 403 mg in that 4 ounce serving, Beef Liver comes in well over the total daily recommended intake of 300 mg for healthy individuals. Certainly, it’s a good way to add variety. So when you’re thinking about adding flavor to your testosterone boosting dishes and meals, consider mincing up a few cloves a garlic to make it even more anabolic and hormone friendly. It’s also speculated that grapefruit can actually LOWER testosterone levels by increasing estrogen levels. Do your best to get a variety of foods such as: healthy fats, vegetables, meats, fish, and fruits. The study, which involved rats, showed that by pumping them with a big dose of lycopene, phytofluene, or tomato powder, serum testosterone concentrations were recorded at 30% – 40% LOWER than the control group. The key here is balance; use red meat sparingly to bolster your protein, zinc, and iron intake, but choose lean cuts such as sirloin steaks, and limit your intake to once or twice a week unless you’re in a bulking phase or are on a short term high protein diet for any given purpose. Depending on who you ask, Tomatoes can be classified as either a fruit OR a vegetable. SEE ALSO: 7 Workout Routines for Better Sex. Venison is leaner than beef and lamb, but doesn’t come on short on the protein side of things. You’ll also get plenty of testosterone friendly vitamins and minerals like Vitamin C, Vitamin B6, and Magnesium. If you take natural supplements, or simply eat natural testosterone boosting herbs or foods, you can still increase your t-levels, but you won’t have to worry about any nasty side effects. In short, if you’re deficient in Vitamin B6, it can have a HUGE impact on your overall testosterone levels. Of course, you don’t have to use Almond Butter, you can just pop a handful of almonds as an afternoon or bedtime snack. Not only does it taste great, but it’s also a testosterone rich food. Generally speaking, all healthy fats are good for your testosterone profile, and that’s true for peanut butter in a number of ways. Your testosterone levels will also benefit from the 5 mg of zinc in that 3 ounce serving of Sirloin Steak. Perhaps the most intriguing study conducted on Vitamin A’s effects on testosterone was one conducted on 102 teenage boys suffering from delayed puberty. Shrimp. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We’ve talked plenty about how Magnesium and Zinc increase testosterone levels; Vitamin E is an antioxidant that reduces the oxidative stress and damage that can affect the health and functioning of your testicles. (Source). Considered a lean cut of beef, Sirloin Steak comes in at about 24 grams of protein per 3 ounce serving and 5 to 12 grams of fat, a third of which is saturated fat.(Source). This is both what caused it to be demonized in the past when everything had to be low in fat (specifically saturated fat), and what causes it to be classified as a T boosting food today. SEE ALSO: 4 More Reasons to Load Up on Eggs. It’s unclear why this was the case, but it’s suspected to reduce exercise-induced muscle damage and inflammation, which results in faster recovery times. There’s Cauliflower Mashed “Potatoes”, Cauliflower Quiche, Cauliflower Fried Rice, and even Cauliflower Pizza Crust. As with the other forms of beef protein, Ground Beef provides a significant amount of zinc as well. While it’s unknown as to whether or not Watermelon will ACTUALLY increase your testosterone levels, it will certainly make you feel like it’s shot up! The power of testosterone is almost mythical, and no wonder; it can boost muscle, burn body fat, and support your mood, sleep, libido, energy, overall health, and quality of life.. However, you have to be careful about consuming too much Grapefruit. The probiotics (good bacteria) in yogurt have been found to increase luteinizing hormone and testosterone in mice, as well as increase the size of their testes, improve their semen quality, and increase their tendency for social domination (Source). This food won’t just flavor up a meal but also raise your T-levels. Tomatoes are a major dietary source of Lycopene, which is an antioxidant with numerous health benefits. Cortisol will lower testosterone production levels, so lowering Cortisol has the residual effect of boosting testosterone. The added benefit of Red Palm Oil comes from the fact that it provides an abundance of carotenoids, which have antioxiant (and anti-cancer) properties and that they convert to Vitamin A.