Before we start discussing which foods are the best for low testosterone, it’s important to note that while we are focusing on singular foods, the best treatment for low testosterone is a consistent holistic approach that involves diet (low carb, high fat, high protein), proper functional bodybuilding workouts, training to build endurance, sleep strategies,testosterone boosting supplements and lifestyle management.
You don’t have to do all of this at once or every day but I also don’t want you to assume you can eat one of these testosterone boosting foods and think that’s it.
Before we can talk about what types of foods you should eat, I want to give a word on the types of foods to avoid. There is a class of chemicals known as phytoestrogens, man made compounds, that mimic the hormone estrogen in your body and decrease your testosterone (1)
These environmental estrogens are often consumed when plastics (as in water bottles) leeches to the food or liquid you consume as well as exposure to environmental chemicals such as cigarette smoke. Low testosterone and male infertility are strongly linked to high estrogen levels. (3)
Fatty Fish, Canned Tuna and Egg Yolks
I’m going to lump these foods together since they are all high in Vitamin D3. We’ve written here before how Vitamin D3 can raise testosterone so consuming foods high in natural Vitamin D is a good place to start.
Wild caught salmon
One study found that Vitamin D can bolster testosterone by lowering sex hormone binding globulin (SHBG), a protein that “locks” free testosterone (2). Intermittent fasting is another way to raise testosterone.
Olive Oil, Coconut Oil, Egg Yolks, Grass Fed And Game Meat
Any fatty food particularly foods high in mono and polyunsaturated fats have a nice testosterone increasing effect since they contain cholesterol, which is a raw material needed to make testosterone.
(Does Low testosterone cause weight gain? Yes)
Cabbage, Broccoli, Kale, Cauliflower, Brussels Sprouts
Any of these vegetables are high in a compound known as indole-3-carbinol which attaches to estrogens and helps increase the removal of estrogen from the body. This has indirect testosterone boosting benefits by making whatever testosterone you have, more effective. Just like we talk about sleep for boosting testosterone, eating more cruciferous vegetables will go a long way.
What makes a food able to increase testosterone?
What we’re really looking for here is a variety of nutrients that aid in bumping testosterone up. Oysters, for example, are seen as a pro testosterone food because they contain high amounts of zinc.
Pineapple contains the enzyme bromelain that reduces inflammation. Almonds and cashews contain vitamin E and selenium. Pomegranate improves your antioxidant profile (it also is a natural treatment for male infertility).
Grass fed beef, venison, elk and other game meat are high in protein. You need to build muscle to increase your overall testosterone profile. Start with these 5 kettlebell workouts to build muscle.
All of which is critical for boosting your your testosterone. If you want a low testosterone treatment without drugs then you need to get your diet in order.
The message is clear, get a wide variety of nutrients in your diet and you’ll see an increase in your testosterone.