Testosterone levels affect many functions in the body, including bone strength, sleep cycles, and mindset. While having too much or too little testosterone can cause problems, naturally occurring high testosterone levels are not common in men. [1]
Connections have been found between low testosterone and increased body fat, as well as between healthy sleep and weight management. Getting quality sleep is important not only for weight management but also for maintaining healthy blood sugar levels and lowering the risk of metabolic diseases like diabetes and obesity.
Therefore, since we know that healthy levels are essential for weight loss and quality sleep, we wanted to research foods that can help increase lean muscle mass, naturally boost testosterone, and improve sleep.
Decrease of Insulin Study: Studies have shown that just one night of sleep deprivation can decrease insulin sensitivity by as much as 33%. [2]
Men's testosterone levels can fall naturally with age — by[3] But lifestyle choices, medical conditions, and other factors that can also impact the amount of testosterone in the body. 1 to 2 percent per year. [3]
However, this can occur based on lifestyle choices, medical conditions, and other factors that can impact the amount of this hormone in the body.
Defining Low Testosterone
Feeling sluggish? Motivation dwindling? Noticing a decrease in muscle mass? These could be signs of low testosterone, a condition that affects many men.
Think of testosterone as the fuel that powers your masculinity. It's the hormone responsible for developing male characteristics like a deep voice, facial hair, and muscle mass. It also plays a crucial role in your sex drive, energy levels, bone density, and even your mood. When testosterone levels decline, it can have a substantial negative impact on your overall health and how you feel.
Low testosterone, also known as hypogonadism, can be caused by various factors, including age, certain medical conditions (like diabetes and thyroid problems), medications, and even stress.
A significant proportion of aging men experience hypogonadism, with estimates suggesting that around 40% of men over 45 and 50% of men in their 80s may have low levels.
Recognizing the warning signs and acknowledging the potential consequences of low testosterone can help you to take control of your health and seek proper solutions.
Popular Foods That Can Boost Testosterone Your Levels
Now it's time to share foods that increase testosterone; this list works equally for men and women, as women can also suffer from low testosterone, and this hormonal imbalance can result in exhaustion and a loss of muscle mass, among other things.
Below, we'll look into the selection of foods high in testosterone and rich in nutrients that may support healthy levels.
Related Blog: Common Foods You Should Avoid to Sleep Better
Tuna & Fatty Fish
Fish oil and fatty fish are rich in omega-3 fatty acids (vegetarians can try omega-3 supplements). One study on the effect of fish oil on dogs showed that fish oil can increase semen quality and serum testosterone levels by improving fatty acid profiles.
If you're not keen on tuna, try other fatty fish rich in omega-3 fatty acids, including Atlantic mackerel, salmon, and sardines. All have been linked to boosting its levels.
Boost your testosterone levels naturally by incorporating more fish into your diet. Find delicious and healthy recipes from Delish; 41 Fabulous Fish Recipes.
Oysters
Most individuals have heard about the connection between eating oysters and testosterone. But have you ever wondered why? The zinc within the oysters is the absolute superstar since studies have shown a link between zinc deficiency and erectile dysfunction.
Oysters, which are also high in omega-3s, selenium, and vitamin B12, positively affect male reproduction. In a rat study analyzing the effect of shell supplementation on the regulation of male reproduction, the zinc-rich oyster shells increased serum testosterone concentrations. [4]
Eggs
While egg whites are praised for protein, most of the nutrients in an egg are actually in the yolk. Eggs are rich in phosphorus, calcium, potassium, and all of the essential trace elements, including copper, iron, magnesium, manganese, selenium, and zinc, with egg yolk being the major contributor to iron and zinc supply.
Journal Study & Egg Yolks: A study in the journal Nutrients showed that egg yolks can help men struggling with low levels. [5]
The study found that “the presence of such minerals and micronutrients in eggs is quite interesting as a deficiency in some of these (Zn, Mg, and Se) has been associated with depression and fatigue and development of pathological diseases.
Did You Know: While egg whites are great for protein, whole eggs are far more nutritious. The yolks are packed with essential vitamins, minerals, and healthy fats, making them a much more nutrient-dense choice.
Ginger
According to the journal Biomolecules, fresh ginger supplementation enhances testosterone production in males. [6]
And like other foods on this list, ginger is very high in zinc (sensing a theme yet?) as well as vitamin C, vitamin E, beta-carotene, lutein, lycopene, quercetin, genistein, and tannin, plus manganese, copper, and selenium. As you can see, ginger provides a lot of great health benefits.
For delicious and easy ways to incorporate ginger into your diet, check out the following: 27 Great Ginger Recipes.
Garlic
Garlic provides many health benefits. It's a superfood for a reason: it contains a compound called diallyl disulfide, which works as an antiviral and antibacterial supplement, lowers cholesterol, and according to the Asian Pacific Journal of Tropical Biomedicine, eating garlic boosts serum testosterone levels.
Samaritan Health Services: Enhance Your Food & Health With Garlic
Dark Leafy Greens
Not only are greens healthy for anyone's diet, but they're also rich in magnesium, a mineral that may increase your levels. According to the journal Biological Trace Element Research, when comparing athletes to non-active individuals, magnesium increased testosterone levels [7] in both groups.
Still, the increases were much higher in those who exercised regularly. Include more leafy greens, such as spinach and kale.
Pomegranates
According to one study, pomegranates are delicious, high in vitamin C and antioxidants, and can also increase testosterone levels by 24% when eaten consistently for two weeks. [8]
Avocados
Avocados are packed with good fats, which our bodies need to make hormones. They also have boron, a mineral that some scientists think might help our bodies make and use testosterone.
More research is necessary to definitely assess how much boron from food actually affects the levels.
Looking for creative ways to include avocados into your diet? Unleash your creativity in the kitchen with our collection of 33 delicious avocado recipes from Food Network.
Cocoa Products
Cocoa products, like dark chocolate and cocoa powder, contain flavonoids, which are plant compounds with antioxidant properties. Some research suggests that these flavonoids, particularly quercetin and apigenin, may have a positive impact on testosterone levels.
The impact of cocoa products can differ based on factors such as the type of cocoa, the quantity consumed, and individual differences.
Shellfish
Shellfish, particularly oysters, are an excellent source of zinc, a vital mineral for testosterone production. Zinc plays a crucial role in the proper functioning of the enzymes involved in testosterone synthesis within the testes.
Consuming shellfish, especially oysters, can help you get enough zinc, a mineral crucial for testosterone production.
While shellfish can be beneficial, individual results may vary. It's important to maintain a balanced diet and consult with a healthcare professional for personalized advice on dietary changes and testosterone levels.
The Role of Testosterone and Sleep
Now that we have discovered the foods that can help boost testosterone, let's look at how testosterone can help you sleep better.
Did You Know: Levels rise during sleep and decrease during waking hours.
Research on sleep disorders in men has shown that testosterone is at its highest levels during REM sleep. REM sleep is the stage of sleep that typically occurs later in the nightly sleep cycle
A study found [9] that plasma testosterone levels peak during sleep and that “various disorders of sleep -- including abnormalities of sleep quality, duration, circadian rhythm disruption, and sleep-disordered breathing -- may result in a reduction in levels.
Sleep Apnea Affects Testosterone Levels
Unfortunately, there's a significant connection between testosterone and sleep apnea.
Men who don't get enough quality sleep because of obstructive sleep apnea tend to have low testosterone levels. Prioritizing sleep, limiting alcohol, and maintaining a healthy weight have all been shown to minimize sleep apnea severity.
The World Journal of Men's Health highlights the significant health concerns faced by men struggling with both low testosterone and sleep apnea.[10]
Did You Know: Deep sleep stimulates a natural boost in human growth hormone (HGH). Indeed, a whopping 70% of HGH release occurs during deep sleep.
Incorporating these foods into your diet can naturally boost your testosterone levels and support your overall health and well-being. As mentioned earlier, testosterone naturally declines as we age, but levels may also be low due to medications or medical conditions.
Related Blog: Foods That Can Help You Sleep Better
Some testosterone-boosting foods, such as tuna, eggs, oysters, pomegranates, and leafy greens, may help the body produce more testosterone.
Reducing stress and exercising can also help increase testosterone levels and improve sleep. A combination of methods is recommended to see results. If you are experiencing symptoms of low testosterone, you should speak to a doctor.
How to Save Money on Testosterone-Rich Foods
Boosting your testosterone levels doesn't have to break the bank. Here are a few tips to help you save money while enjoying testosterone-boosting foods:
Seasonal Shopping
Take advantage of the seasons to save money on testosterone-boosting foods. Buy fruits and vegetables when they're naturally in season, as they're usually more affordable and often taste better. Look for seasonal sales and promotions at your local grocery store to maximize your savings.
Embrace the Farmer's Market
Farmers' markets often offer competitive prices on fresh, locally grown produce. You can frequently find deals on seasonal items while supporting local farmers.
Shop Smart at the Grocery Store
Be a smart shopper at the grocery store! Check the "reduced for quick sale" section for deeply discounted produce and meats that are still perfectly good to eat. If you have the storage space, buying in bulk can greatly reduce the cost of items like nuts, seeds, and grains.
Finally, consider frozen fruits and vegetables, which are often just as nutritious as fresh and can be a more budget-friendly option.
Grow Your Own Vegetable Garden
Even a small herb garden or a few vegetable plants can save money and provide fresh, nutritious ingredients. Consider starting a small vegetable garden to grow your own testosterone-boosting foods, such as spinach, broccoli, and garlic.
Shop Affordable Protein Sources
Consider affordable protein sources like canned tuna and salmon, which are excellent sources of protein and omega-3 fatty acids. Don't forget about beans and lentils, budget-friendly, plant-based protein sources that are also rich in fiber.
Finally, eggs offer a versatile and affordable source of protein and other essential nutrients. Making a shopping list and planning your weekly meals in advance can help you stay focused while shopping. This strategy can prevent impulse buys, reduce food waste, and save you money.
The Bottom Line
Remember that a balanced diet rich in testosterone-supporting nutrients like vitamin D, magnesium, zinc, and flavonoid antioxidants can play a role in overall hormone health.
Please keep in mind, if you're concerned about your testosterone levels, it's important to seek expert advice from a healthcare professional.
Citations/References
[1] Harvard Health Publishing. (2015, July 16). Testosterone — What It Does And Doesn’t Do. Harvard Health. View Resource
[2] Insulin sensitivity: One night of poor sleep could equal six months on a high-fat diet, study in dogs suggests. (n.d.). ScienceDaily. Retrieved May 20, 2022. View Resource
[3] Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.
[4] Dissanayake D, Wijesinghe PS, Ratnasooriya WD, Wimalasena S. Effects of zinc supplementation on sexual behavior of male rats. J Hum Reprod Sci. 2009 Jul;2(2):57-61. doi: 10.4103/0974-1208.57223. PMID: 19881149; PMCID: PMC2800928.
[5] Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. View Study
[6] Banihani S. A. (2018). Ginger and Testosterone. Biomolecules, 8(4), 119. View Study
[7] Cinar, V., Polat, Y., Baltaci, A. K., & Mogulkoc, R. (2011). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological trace element research, 140(1), 18–23. View Study
[8] Al-Dujaili, E., & Smail, N. (2012). Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Endocrine Abstracts, 28. View Resource
[9] Wittert G. The relationship between sleep disorders and testosterone in men. Asian J Androl. 2014 Mar-Apr;16(2):262-5. doi: 10.4103/1008-682X.122586. PMID: 24435056; PMCID: PMC3955336.
[10] Kim, S. D., & Cho, K. S. (2019). Obstructive Sleep Apnea and Testosterone Deficiency. The world journal of men's health, 37(1), 12–18. View Study
