Step 3 ✅10 Best FOODS to increase TESTOSTERONE level naturally
For men, testosterone is the main sex hormone. In the testes, Leydig cells make it. It has a big impact on sex drive, bone mass, body composition, muscle mass and strength, voice tone, and sperm output.
When it comes to testosterone, some foods can raise or lower them. A study done in 2021 watched 3,283 Taiwanese men for six years and found that those who ate a bad diet had lower testosterone levels and testicles that didn't work as well.
It was better for men's testicles and testosterone levels when they ate a lot of leafy greens, legumes, and cheese.2What was meant by "poor diet" was:
Eat a lot of processed meats and fish, deep-fried foods, organ meats, and flour goods that are cooked in oil.2
A good diet with a few foods that are known to raise testosterone levels can help you get your levels back up on their own. Here are some things that you should add.
Fatty Fish and Fish Oil
A 2020 study that looked at overweight men and women found that men who took fish oil with omega-3 fatty acids had higher testosterone levels than women who did not. DHA, a fatty acid that can be found in fish, was found to be very helpful.3
Another study from 2013 found that fish oil and CLA (conjugated linoleic acid) raised the production of testosterone. This suggests that they may help athletes do better in both endurance and strength training.4
Milk and Dairy Products
The study of Taiwanese men from 2021 that was already stated found that eating milk and other dairy products kept testosterone levels from dropping. The same thing was found in a 2019 study of middle-aged and older guys in Taiwan.
Vitamin D, which is needed to make testosterone, can be found in large amounts in fortified milk.5It is very important for hormone health that vitamin D levels stay within normal ranges. This can be done through food, sunshine, or supplements. But more study is needed before we can say for sure how dairy products affect the production of testosterone.
Legumes
Beans, peas, and peanuts are all legumes, and a study from Taiwan found that eating them can help protect against low testosterone levels and bad sperm function.
This might be because beans have a lot of zinc and magnesium, two nutrients that are linked to extra testosterone.
Dark, Leafy Greens
Dark leafy greens are full of vitamins that are good for your health and are high in fiber.
Also, the Taiwanese study found that men who ate more dark leafy greens had more testosterone than men who didn't eat as much of them. The same thing happened in a study done in 2018.6
Honey
Natural medicine experts often talk about honey's many uses, such as its ability to kill germs and soothe a child's sore throat.
An analysis of the research published in 2019 also found that honey can raise testosterone levels in men by making more luteinizing hormone, protecting Leydig cells from damage, and stopping aromatase activity in the testes.
But more studies on people are still needed to be sure of what effect honey has on testosterone.7
Onions
A study from 2019 found that onions may help men's testosterone levels by making more luteinizing hormone, improving the testes' antioxidant defense system, and protecting against inflammation and insulin resistance.
But more clinical studies are needed to find out how onions can raise testosterone levels in people.8
Eggs
There is cholesterol in whole eggs, and your body needs it to make testosterone. Twelve weeks of weight training in 2021 was used to follow young men. Those men who ate eggs every day had higher testosterone levels.
Different groups were made. One group ate three whole eggs every day, and the other group ate six egg whites. Researchers found that the testosterone level went up more in the group that ate the whole eggs.
Foods with Flavonoids
Studies have shown that eating a lot of fruits and veggies that are high in flavonoids is good for your health and helps your body make testosterone.
Some studies show that flavonoids can stop or slow down hypogonadism in men as they age, which means that their gonads work less well.
These foods are high in flavonoids:
OnionsHot peppers
Kale
Broccoli
Rutabagas
Spinach
oysters
Zinc is an important chemical for making testosterone, and oysters are full of it. Getting more zinc than you need might help you avoid zinc deficiency, but it won't do much to boost your testosterone level.
Some Herbs
A lot of herbs on the market say they can increase testosterone, but there isn't much evidence to support those claims.
Damiana =Turnera diffusa
Also known as Turnera diffusa, Damiana is a low-growing plant with yellow flowers and fragrant leaves. It’s native to the subtropical climates of southern Texas, Mexico, Central and South America, and the Caribbean.
It’s been used as a medicine since the Mayans walked the earth. Damiana has been used for centuries as an aphrodisiac and bladder tonic because it promotes oxygen supply and increases blood flow and nerve impulses to your penis. This is a VERY good thing.
Epimedium leaf extract = Horny Goat Weed
Also called “Horny Goat Weed” for good reason. Epimedium is a plant that comes from the botanical family, “Berberidaceae.” The Epimedium plant is said to contain certain chemical compounds, otherwise known as flavonoids that have antioxidant properties.
It also contains phytoestrogens, which have effects similar to estrogen. This phytoestrogen, known as epimedium icariin, blocks an enzyme in the body using a natural pathway. Epimedium icariin aids the body in the transport of nitric oxide that encourages your body to increase the production of testosterone.
asian Red Ginseng
Once again our ancestors got some things exactly right. Ginseng has been around for thousands of years. In fact, it was first recorded as an aphrodisiac back in 3500 BC by China’s Emperor, Shen-Nung. He is also considered to be “the father of Chinese medicine.” Shen-Nung is quoted as saying he got a “warm and sexually pleasurable feeling” when taking Ginseng.
Muira Pauma Bark extract
Believe it or not, Muira Pauma is also known as the “erection root.” This extract has been used by the tribes in Brazil for thousands of years, especially for its aphrodisiac qualities.
In 1994, Dr. Jacques Waynberg conducted a study on 262 men suffering from this type of problem, and the results were clear. Within just two weeks of use, a whopping 62% of the men reported the extract was having “a dynamic effect.” Also, a full 51% of the men said the herb was beneficial to their libido and desire.
Hawthorn berries
Hawthorn berries have some vital properties to contribute to your improved sexual health. They’re incredibly beneficial to cardiovascular health by strengthening blood vessels, lowering cholesterol levels, and even supporting the heart muscle itself.
They’re filled with antioxidants and bioflavonoids, which help stimulate blood flow to the penis and help maintain and prolong erections.
Catuaba Bark extract
Once again we head down to South America in search of another herb. Catuaba is indigenous to Brazil and Peru and the men there use it to increase sexual desire and appetite. It contains three alkaloids called “catuabine A, B and C.”
They work within the nervous system to reduce fatigue, encourage better sleep and eliminate nervousness, all of which enhances sexual function.
Saw palmetto
Saw palmetto is a fan palm native to North America, primarily located near the Eastern Gulf coasts. The hormonal impact of saw palmetto primarily affects testosterone pathways. People have used it for hundreds of years as a treatment for sexual inadequacies.
Even though we still don’t completely understand exactly how it works, the evidence over time makes it another powerful player in the formulation of VigRX Plus.
Ginkgo Biloba
Another well known ancient Chinese herb, Ginkgo Biloba has strong antioxidant properties. Also, it enhances the function of nerve cells by increasing blood flow to the brain and nervous system.
This blood flow enhancement helps increase the quality of your erection. In fact, The National Center for Complementary and Alternative Medicine has said using Ginkgo Biloba can help fight issues in the bedroom.
Bioperine
Throughout history, black pepper, also called the king of spices, has appeared in many traditional herbal medicines. In modern times, we’ve discovered that Piperine, the pungent component of black pepper, has a dramatic effect on how your body reacts to other herbs and spices.
Specifically, Piperine and its patented cousin, Bioperine help your body absorb vital nutrients and minerals far more efficiently. By adding Bioperine to this already potent cocktail of sexually enhancing herbs and compounds, your body will process up to 40% more of it. This gives you the long term boost to regain your sexual prowess and stamina.
