What to Know: Food That Can Decrease and Increase Testosterone

Testosterone is essential for promoting good health in both men and women. It is responsible for developing male characteristics, such as increased muscle mass, facial and body hair, and a deepened voice. It also regulates sex drive and sperm production and helps to maintain bone density and muscle mass.

In today’s article, let’s take a closer look at testosterone. What are types of food that can increase or decrease testosterone levels? Here’s what you need to know:

The Importance of Testosterone

In men, testosterone is necessary for normal sperm production, sexual desire, and erection. Low testosterone levels can lead to decreased sex drive, erectile dysfunction, infertility, and an increased risk of osteoporosis.

In women, testosterone plays a role in sexual desire and satisfaction, regulating the menstrual cycle. Low testosterone levels can lead to fatigue, depression, and muscle and bone mass decrease. 

Testosterone is also important for overall health and well-being. It helps to maintain healthy cholesterol levels, aids in weight loss, and helps to reduce the risk of heart disease and diabetes. It has also positively affected mood, energy levels, and cognitive function. 

Testosterone levels naturally decline in men as they age, but lifestyle factors, such as stress, poor diet, and lack of exercise, can cause levels to decline even further. If testosterone levels become too low, it is important to speak to a doctor and begin a course of treatment. Treatment will vary depending on the underlying cause and may include lifestyle modifications, medication, or hormone replacement therapy. 

Can Food Affect Testosterone Levels?

One of the most important things you can do to maintain healthy testosterone levels is to eat a balanced diet with plenty of healthy proteins, fats, and carbohydrates. Proteins are an important source of testosterone-building amino acids, and healthy fats like omega-3 fatty acids can help keep your hormones balanced. 

Carbohydrates provide energy and help regulate your blood sugar levels, which can also affect your testosterone levels.

Eating a variety of whole grains, fruits, and vegetables will help ensure you get all the essential nutrients and vitamins your body needs.

Food That Increases Testosterone Levels

Red Meat

Red meat is the first food to consider to increase testosterone levels. Red meat is high in zinc, an important mineral for testosterone production.

Additionally, it contains a good amount of healthy fats, which also help boost testosterone levels. Make sure to choose lean cuts of red meat and cook them in a healthy way, such as by grilling or baking.

Eggs

Eggs are another excellent food for boosting testosterone levels. Eggs are packed with vitamin D, which is linked to increased testosterone levels. Also, eggs are a good source of healthy fats and protein essential for testosterone production.

Nuts

Nuts, such as almonds and walnuts, are also a good choice for increasing testosterone levels. Nuts are high in healthy fats and protein, essential for testosterone production. Additionally, they contain zinc, which is necessary for testosterone production.

Fatty Fish

Fatty fish, such as salmon and mackerel, are also great for boosting testosterone levels. These fish are high in healthy omega-3 fatty acids linked to increased testosterone levels. Additionally, they contain a good amount of vitamin D, which is important for testosterone production.

Fruits and Vegetables

Finally, fruits and vegetables are important for increasing testosterone levels. Fruits and vegetables are packed with essential vitamins and minerals necessary for testosterone production. Additionally, they contain antioxidants, which can help reduce inflammation and free radical damage, both of which can decrease testosterone levels.

Food That Decreases Testosterone Levels

Sugary and Processed Food

These include processed and sugary foods, such as candy, fried foods, and drinks. These foods contain high amounts of unhealthy fats, which can increase estrogen levels. This increase in estrogen can lead to a decrease in testosterone levels.

Soy Products

Additionally, foods high in soy, such as soy milk, tofu, and tempeh, have been linked to a decrease in testosterone levels. These foods contain compounds known as isoflavones, which can reduce testosterone levels. 

Mint

Mint has been used for centuries to treat various conditions, including acne, indigestion, and respiratory issues. More recently, researchers have discovered that mint can reduce testosterone levels. Studies have shown that mint extract lowers testosterone levels in the blood by up to 30%. This is likely due to phytochemicals in mint, which have an anti-androgenic effect. 

Alcohol

Alcohol is another food that can reduce testosterone levels. Alcohol is known to inhibit testosterone production, leading to a decrease in testosterone levels. Additionally, it can lead to an increase in estrogen levels, further reducing testosterone levels. 

The Effects of Decreased Testosterone

Testosterone is a key hormone in the male body, playing an important role in developing and maintaining male characteristics such as facial and body hair, muscle mass, and sex drive. 

Although testosterone levels naturally decrease with age, a variety of lifestyle factors can cause a drop in testosterone, leading to various symptoms. Reduced testosterone can cause a number of physical and psychological changes, including the following.

Physical Effects

One of the most noticeable physical effects of reduced testosterone is a decrease in muscle mass and strength. This can be especially noticeable in those who previously had a high level of muscle mass, as they may experience a significant decrease in strength and endurance. Other physical effects include reduced bone density, increased body fat, and decreased libido.

Mental Effects

Reduced testosterone can cause mental changes such as depression, anxiety, and difficulty concentrating. Those with low testosterone may also experience fatigue, irritability, and difficulty sleeping. These mental changes can cause a decrease in quality of life and can have a negative impact on relationships, work, and general well-being.

Treatment

The good news is that various treatments are available to help restore testosterone levels. These treatments can include lifestyle changes such as exercise, an improved diet, and hormone replacement therapy. It is important to speak to your doctor if you are experiencing any symptoms of reduced testosterone, as they can help you determine the best course of action for you.

Know What to Eat and Not to Eat

Certain foods can have an impact on testosterone levels—both positively and negatively. Knowing which foods to eat (or avoid) is essential to maintain optimal testosterone levels. For example, foods high in saturated fats and sugar can decrease testosterone levels. 

On the other hand, foods rich in antioxidants and nutrients like zinc and magnesium can help boost testosterone levels. Ultimately, by eating a healthy and balanced diet, you can help ensure your testosterone levels remain within a healthy range.

RISE Men’s Health is a medical clinic specializing in Low T and testosterone replacement. We help you regain optimal health by replenishing essential hormones that naturally decline as you get older. Our goal is to balance and optimize these hormones through personalized plans. Contact us today to learn more about our wide range of services. You can count on us for the best TRT telemedicine!