6 testosterone-killing foods: Causes and factors

6 testosterone-killing foods: Causes and factors

Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job. Avocados are also rich in healthy fats, which support hormone production. A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone cypionate dosage for bodybuilding. Among types of shellfish, oysters are the highest in zinc, a mineral essential for testosterone production. A 2018 review of studies suggests that garlic can help increase testosterone along with sperm production and fertility. Researchers attributed these effects to the antioxidant properties of garlic, which increases the efficiency of testosterone-producing cells (called Leydig cells) in the testicles and ovaries.

Cardio has its benefits, but it doesn’t boost your testosterone like strength training can. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Here are some natural ways to maintain and improve testosterone levels as you age. Maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels. Pomegranates (Punica granatum), cherries, and berries are rich in flavonoids and other antioxidants that may support testosterone production.

This would explain why you feel the same symptoms as someone who is hypogonadal. If you need to go into your flight-or-fight stance, this will certainly impact your testosterone production and levels. A study found that elderly men who had higher levels of magnesium in their bodies also had an increased chance of having more testosterone in their blood.

By incorporating whole grain cereals into your diet, you can help maintain stable insulin levels and provide the necessary nutrients to support optimal testosterone levels and overall health. However, lean cuts of meat can be a valuable addition to a diet aimed at boosting testosterone levels. Additionally, zinc, found in seafood like oysters and crab, is a key mineral that plays a direct role in testosterone production. Focusing on getting meaningful and adequate sleep can be a natural way to increase testosterone. Testosterone naturally reduces with age, but levels may also be low because of medical conditions or medications.

Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. When the body undergoes puberty, Zinc is one of the essential nutrients that will aid the process. The effects of Zinc can help keep male hormones in check throughout the duration of adulthood.

Our Strawberry-Banana Green Smoothie is made with flaxseed, allowing for an easy way to include this nutritional powerhouse in your diet. With its reputation for battling colds, indigestion, and even cholesterol, ginger is already up there among the best foods for your health. Add to this its potential for increasing testosterone and boosting sperm health,[xii] and it might be something really special indeed. A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in.

While there are several other factors regarding the production of testosterone, the food we eat plays a role. Let’s unpack the causes of lowered testosterone, and what can be done about it. One study found that blood levels of testosterone were correlated to blood levels of zinc. Restricting zinc led to a decrease in testosterone, while taking zinc supplements led to an increase. Testosterone is a type of androgen, which is a hormone the body makes naturally. Androgens such as testosterone are often called “male hormones,” but both men and women have androgens, though men normally have much higher levels of androgens than women.

The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels.