How to Increase Testosterone

What Foods Help Increase Testosterone?

Although no specific food has been proven to boost Testosterone levels, a well-rounded diet supports healthy hormone production. if you’re not receiving the nutrition you need, then your body can’t function at its best, and that includes creating hormones.

Try incorporating these things into your diet to support your Testosterone production.

Protein-rich foods

Lean beef, chicken, fish, eggs, tofu, nuts, and seeds provide protein, which is necessary for maintaining healthy Testosterone levels. Protein is also necessary for muscle growth and overall function.

Portion Control

Consuming around 5 to 6 ounces of protein-rich foods per serving is recommended, but some patients may need more depending on their goals and exercise routines.

Too little protein in your diet can negatively impact Testosterone because it effects the production of a substance called Sex Hormone Binding Globulin (SHBG). SHGB bonds to Testosterone and makes it less usable.

Diets that are extremely high in protein and low in carbohydrates may also have a negative impact on Testosterone production. Low-carb diets can be beneficial depending on your goals, but it’s important to find balance.

Aim for 6-10 ounces of grains, with at least half being whole grains, 3 cups of low fat or nonfat dairy foods, and no more than 8 teaspoons of oils (mostly from plants, fish, or nuts) and 170-400 calories from solid fats and added sugars per day.

Vitamin D Supplementation

Adequate vitamin D intake is important for Testosterone production. Spend time outdoors for regular sunlight exposure or consider vitamin D3 supplements if you have a deficiency.

There are oral supplements as well as nutrition injections that can help with Vitamin D intake.

Foods That Support Testosterone Production

Certain foods have shown promise in affecting Testosterone directly. These include onions, leafy greens, fish rich in omega-3 fatty acids, milk and dairy products, and bananas.

While incorporating these tips into your diet can support Testosterone production, it’s not likely to relieve low Testosterone symptoms on their own if you have a deficiency.

Does Exercise Help Increase Testosterone?

Regular exercise likely won’t relieve a significant Testosterone deficiency, but it can help support Testosterone levels over time.

Increased physical activity has been found to be more effective than calorie restriction for raising Testosterone in men with obesity.

Resistance training, such as weightlifting and high-intensity interval training (HIIT), have shown positive results on Testosterone levels. These forms of exercise may stimulate the body to produce more Testosterone, which can improve muscle growth and overall fitness.

It’s important to find the right balance when it comes to exercise. Excessive exercise, such as in long-distance runners or endurance athletes, may actually lower Testosterone levels.

Therefore, engaging in a balanced exercise routine that incorporates both strength training and cardiovascular activities is recommended.

TRT to Increase Testosterone Levels

While there are natural ways to support Testosterone production, these methods aren’t likely to alleviate low Testosterone alone.

Testosterone Replacement Therapy (TRT) is an ongoing treatment that effectively raises Testosterone levels in men with low T.

TRT is tailored to each person’s individual needs and can be administered in a variety of ways, like injections and topical treatments.

In some cases, medications that block the production of estrogen may be prescribed alongside TRT since Estrogen impacts Testosterone production.