4 Foods You Must Eat To Increase Testosterone

Home > Blog  > 4 Foods You Must Eat To Increase Testosterone
Foods you must eat to increase testosterone

For attaining higher muscle mass and stronger bones, you need higher testosterone levels. Not only this, testosterone is connected to higher libido, improved ability to learn and sports performance too. Unfortunately, our natural testosterone levels are not sufficient for this due to low calorie diet, bad habits like smoking cigarette or tobacco, alcohol and environmental factors such as lead, copper or metal welding smoke.

The good news is that one can combat all the above by including some special foods to increase testosterone levels in the body naturally.

1. Vitamin K

One of the functions of Vitamin K (menaquinone) is to enhance testosterone synthesizing enzyme activity. In a study on rodents, Vitamin K2 was found to stimulate testosterone production by activating protein kinase in the testicles and this takes place without stimulating Luteinizing hormone (LH). In addition to this, Vitamin K2 helps vitamin D absorption which is good for cardiovascular health (CVD).

How much should you take?

30-50 mg every day

Dietary sources of Vitamin K:

Fermented foods (natto, miso, khimchi, sauerkraut), butter oil, chicken and cow liver, egg yolks and fish eggs.

2. Magnesium

A lot of studies worldwide have found out that magnesium is good for increasing testosterone levels in the body. But this isn’t that easy because people tend to ignore it and do not get this from their diet naturally. As you age or due to low protein diet, amount of sex hormone binding globulin (SHBG) are on the rise and these bind to testosterone thus lowering its availability to the body. But magnesium is a food that raises testosterone by increasing its availability and this is due to testosterones favoring magnesium over SHBG.

How much should you take?

An adult male is suggested to take 750 mg daily for a couple of weeks to see the results.

Dietary sources of magnesium:

Fish (salmon, tuna, halibut, pollock, mackerel), dark green vegetables, nuts, legumes, seeds, bananas, raisins and avocados.

3. Zinc

Numerous studies have shown a close association of zinc and high testosterone levels. These studies found out that zinc enhances luteinizing hormone, a pituitary gland hormone which stimulates testosterone production. It also inhibits testosterone conversion into estrogen thus ensuring its bioavailability.

How much should you take?

40 mg daily. Taking more than this can hamper your body’s ability to absorb other minerals like copper. Nausea too may be experienced.

Dietary sources of Zinc:

Beef, pork, chicken, shellfish (lobsters, oysters, crabs, shrimp), dairy products, oatmeal, legumes, nuts and seeds.

4. Garlic

In a research, two groups of rats were fed on a high protein diet. Only one group was given garlic supplement. The latter showed higher levels of testosterone. Garlic increases testosterone by enhancing lutenizing hormone levels in the plasma. This stimulated testes to produce more testosterone. This is brought about by asdiallyl sulphide, a chemical present in garlic. The group of rats also had increased levels of nitrogen which means higher muscle growth.

How much should you take?

900 mg every day, not at once, but small dosages throughout the day.

These were some of the best foods to increase testosterone in men.