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Testosterone is the primary sex hormone in men and it plays a vital role in a man’s well-being If you suspect low testosterone in yourself, your first thought may be to start a testosterone booster. Before jumping on this tempting bandwagon, know there are also foods to increase testosterone levels naturally and safely.
While the testosterone levels of a pubescent teenager are likely through the roof, this starts to diminish as you get older. It’s common for testosterone levels to decline around age 40, but despite what you may think, it’s not always inevitable.
There is a clear relationship between low testosterone and high cortisol levels in the body, otherwise known as the “stress hormone.” If you’re experiencing the undesirable effects of low testosterone — (yes we’re looking at you, low libido), balancing your cortisol levels can help.
The good news is there are natural ways to rebalance your testosterone levels through diet and natural herbs so your body functions at its best. But let’s take a look at the signs of low testosterone, the relationship between your stress hormones and testosterone, and the eight best foods to increase testosterone.
What Does Testosterone Do?
Testosterone is primarily a male hormone involved in many body functions. When there isn’t enough of it, you can feel like you are running on empty.
Here are a few of the critical tasks testosterone carries outplays a direct role in:
- Promoting sex drive and reproduction
- Optimizing bone and muscle mass
- Regulating body fat and metabolism
- Supporting red blood cell production
Research shows, normal testosterone levels vary depending on age and as you can see it’s a very broad range:
- Ages 19-39: 229-902 ng/dL
- Ages 40-49: 208-902 ng/dL
- Ages 50-59: 192- 902 ng/dL
- Ages 60-69: 190-902 ng/dL
- Ages 70-79: 190-902 ng/dL
- Ages 80-99: 119-902 ng/dL
If you suspect you have low testosterone, it’s important to get your levels checked.
Symptoms of Low Testosterone
There are many symptoms of low testosterone levels, but some are easy to overlook. They shouldn’t be ignored, however, especially if you want get your game on and be your most confident self.
Here are the most common signs your testosterone levels may be dipping:
- Low libido
- Brain fog
- Muscle weakness and fatigue
- Feeling down or depressed
- Moodiness or irritability
- Insomnia or poor sleep
- Slowed metabolism or weight gain
Luckily, by focusing on foods to increase testosterone and the right supplements, you can support healthy testosterone levels and get your groove back, in and out of the bedroom.
Foods that Increase Testosterone
A poor diet with a lot of processed foods and sugar is linked to lower testosterone levels. There are also certain foods and nutrients that are linked to healthier testosterone levels. If you’re wondering what foods increase testosterone, check out eight of the best choices.
Anti-inflammatory fish like salmon, tuna, and sardines are rich in nutrients for hormonal health. These include omega-3 anti-inflammatory fats, zinc, vitamin D, and protein. These heart-healthy fats are the good kind that has been associated with healthier testosterone levels.
Vitamin D also plays a big role in reproduction, and fatty fish are one of the best sources of it. Enjoy fatty fish two to three times per week as a quick and healthy protein source with meals.
Dark Leafy Greens
Leafy greens like spinach, lettuce, and collard greens are high in magnesium, an essential mineral that helps combat oxidative stress — preventing damage from toxins in the environment. This can prevent damage to the reproductive system and testosterone levels as well.
Research has shown increasing magnesium may help support higher testosterone levels, especially in older men. Enjoy one to two servings of leafy greens every day in a smoothie, salad, or sautéed as a nutritious side dish.
Avocados are another wonderful food that increases testosterone. They are packed with healthy fats, magnesium, and a trace mineral called boron. One study showed boron may play a role in healthy testosterone metabolism and in preventing its breakdown in the body.
Add avocado to your daily smoothie, on top of eggs, or mixed in with a green salad.
Eggs, specifically egg yolks, are another one of the foods that raise testosterone. This is because egg yolks are rich in healthy fat, high-quality protein, and selenium, a potent antioxidant.
Several studies show those with the highest selenium intake had better testosterone levels. Unless you have high cholesterol and your doctor advised you not to eat the yolk, they are a perfectly safe food. Enjoy eggs for breakfast, atop a salad, or as a pre-workout snack.
Cocoa like cocoa powder or cacao nibs contain powerful antioxidants called flavonoids as well as magnesium. Flavonoids are unique plant compounds that fight inflammation and may also increase testosterone production. Stick to one to two ounces to control calorie and sugar intake, and look for cocoa with minimal added sugar.
Berries such as strawberries, blueberries, and blackberries are also high in flavonoid antioxidants. These flavonoids may protect testosterone-producing cells from damage, which in turn supports healthy testosterone levels. Add berries to Greek yogurt, in your oatmeal, or as an antioxidant boost to your protein shake.
Onions and Garlic
Both onions and garlic are considered superfoods, implying they provide significant health benefits. Research shows eating more of these two foods may naturally increase testosterone production. Furthermore, garlic may play a role in improving fertility and sperm production. Incorporate these superfoods into your meals regularly to reap the hormonal benefits.
Shellfish, such as clams and oysters, are rich sources of the minerals zinc and selenium, as well as omega-3 fats. This makes them one of the best foods to increase testosterone. support reproductive health and higher testosterone levels.
While all of these foods should be part of a hormone-balancing diet, you may not always get enough of them. If you’re not a fish eater or are struggling to fit these foods into your daily repertoire, there are natural herbs to try.
Herbs to Increase Testosterone
There are many herbs that can help with hormonal balance, but these three have been shown to be beneficial specifically for testosterone support.
People have been using ginger for medicinal purposes for centuries. Recent research shows the antioxidants in ginger may enhance testosterone levels, improve sperm health, and support fertility in men.
Rebalance lozenges contain organic ginger root in a convenient lozenge.
Fenugreek is another herbal extract with a longstanding medicinal history, often used as a natural remedy for low testosterone levels. Studies have shown fenugreek’s ability to increase testosterone levels, support muscle growth, and improve libido. That’s one of the reasons you find it in The Rebalance System™.
Adding fenugreek to your healthy eating regimen can help you optimize your testosterone levels and reach your peak potential.
Cordyceps mushrooms are one of hundreds of mushroom species. A specific type called cordyceps militaris has gained more recent attention for its role in helping the body manage the stress hormone cortisol. These mushrooms are considered adaptogens, natural compounds that help the body adapt to stress.
By supporting lower cortisol levels, cordyceps mushrooms can reduce oxidative stress, fight fatigue, and help naturally balance your testosterone levels.Since this ‘shroom is not readily available in the diet, it’s typically taken in supplement form.
Try A Complete Hormone-Balancing System
All of these testosterone-boosting herbs are found as part of The Rebalance System. What’s even better is these beneficial herbs are delivered to your body through our proprietary Directline™ method, enabling 3x more efficient uptake than other traditional supplements. This means you’ll soak up all those wondrous nutrients instead of losing them through your urine.
Additionally, many conventional testosterone boosters infuse your body with testosterone, which can compound the problem by reducing your body’s ability to make its own testosterone. The most effective supplement will treat the root causes of low testosterone rather than the symptoms, and this is exactly how The Rebalance System works.
The Bottom Line
With a combination of testosterone-boosting foods and natural herbs, you can support a healthier testosterone balance. While a certain level of stress is inevitable in our lives, your daily diet and supplement habits can help you better manage your stress and cortisol levels.
Balancing cortisol levels is the best way to achieve healthy testosterone levels, feel your most confident self. The Rebalance System is the perfect addition so you can become your most powerful day in and day out.
If you feel you have low testosterone, speak to your doctor and get your levels checked. Ask them about the best diet and supplements for you to optimize your cortisol.