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Male testosterone is central to the proper functioning of the male reproductive system and plays a significant part in virtually all aspects of male physiological and psychological health. However, the amount of testosterone in the body decreases progressively after a certain age, which may be, after 30 years.
The better news is that specific elements of a man’s diet and his way of life can nurture healthy testosterone levels even if he is a few years shy of 50 or older. But what foods build muscle and testosterone? The following guide will focus on the effects of certain nutrients, food types and eating patterns for building muscle and testosterone.
Getting enough dietary protein is crucial for maintaining muscle mass, strength, and healthy hormone levels as men age. Research suggests that consuming about 0.8-1 gram of protein per pound of body weight daily may be optimal for preserving muscle and supporting testosterone production in men.
Good sources of protein include:
Dietary fat intake also plays an important role in testosterone production. Very low-fat diets (under 20% of calories from fat) have been shown to reduce testosterone levels in men. On the other hand, diets higher in fat, especially monounsaturated and saturated fats, tend to support higher testosterone. So, which diet is best for testosterone?:
Healthy fat sources that may benefit testosterone include:
Aim to get about 25-35% of total calories from fat, with an emphasis on monounsaturated and saturated fats from whole food sources. Very high fat intake (over 40% of calories) does not seem to further increase testosterone beyond more moderate amounts.
Carbohydrate intake can also influence testosterone levels, especially in men who exercise regularly. Very low carb diets (under 20% of calories) may decrease testosterone in some men, particularly when combined with intense training.
Moderate carbohydrate intake from nutritious sources like fruits, vegetables, whole grains, and legumes helps fuel exercise and provides nutrients that support hormone production. For most active men, getting 40-50% of calories from carbs is a good target to maintain testosterone while fueling performance.
Now you may ask, what is the number 1 food to boost testosterone? Well, several key vitamins and minerals play important roles in testosterone synthesis and metabolism:
Vitamin D acts as a hormone in the body and is crucial for testosterone production. Many men are deficient in vitamin D, especially those who get limited sun exposure. Supplementing with 1000-2000 IU of vitamin D daily may help raise testosterone levels in men with low vitamin D status.
Zinc is required for testosterone production and also helps inhibit the conversion of testosterone to estrogen. Oysters, beef, pumpkin seeds, and wheat germ are good dietary sources. Zinc supplements may boost testosterone in men with low zinc levels.
Magnesium helps increase free testosterone levels by reducing sex hormone binding globulin (SHBG). Good sources include leafy greens, nuts, seeds, and whole grains. Supplementing with 200-400 mg of magnesium daily may increase free testosterone in some men.
This trace mineral has been shown to boost free testosterone levels when supplemented at 6-10 mg per day. Food sources include raisins, almonds, and avocados.
Now, what are the best foods to eat while taking testosterone? In addition to overall nutrient intake, certain foods have shown potential to support healthy testosterone levels:
Oysters: Oysters are extremely high in zinc, which is crucial for testosterone production. Just 3 ounces provides over 5 times the daily value for zinc.
Pomegranate: Rich in antioxidants, pomegranate may help lower cortisol and increase testosterone. One study found drinking pomegranate juice daily for 2 weeks increased salivary testosterone by 24%.
Eggs: Egg yolks provide cholesterol, which is needed to produce testosterone. They also contain vitamin D, healthy fats, and protein.
Cruciferous Vegetables: Broccoli, cauliflower, and other cruciferous veggies contain indole-3-carbinol, which may help reduce estrogen in men.
Brazil Nuts: High in selenium, which is important for testosterone production. Just 1-2 Brazil nuts per day provides the recommended intake.
Beyond individual nutrients and foods, overall dietary patterns can influence testosterone levels in men. Testosterone and muscle growth, in this sense, are directly related.
Mediterranean Diet: Rich in fruits, vegetables, olive oil, nuts, and fish, the Mediterranean diet has been linked to higher testosterone levels compared to typical Western diets. It provides a good balance of healthy fats, complex carbs, and lean proteins.
Low-Sugar Diet: Diets high in refined sugar and processed carbs may lower testosterone by increasing insulin and inflammation. Limiting added sugars and focusing on whole food carb sources may help optimize hormone levels.
Adequate Calorie Intake: As mentioned earlier, severe calorie restriction can drastically lower testosterone. Consuming enough calories to maintain a healthy body weight is crucial.
Moderate Alcohol Intake: Heavy alcohol consumption can reduce testosterone levels. Limiting intake to 1-2 drinks per day at most may help support healthy hormone balance.
While a gradual decline in testosterone is normal, certain dietary and lifestyle strategies can help support optimal hormone balance. It is; however, believed that a slow decrease in T levels is quite natural unless a man is suffering from hypogonadism. The good news is that it is possible to keep the hormones balanced provided the following changes are made to one’s lifestyle and diet:
By implementing these evidence-based strategies, men can naturally support their testosterone levels and overall well being throughout life. However, it’s important to consult with a healthcare provider for personalized advice, especially if experiencing symptoms of low testosterone. With the right approach, it’s possible to age healthfully while maintaining vitality and hormonal balance.
