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Foods to boost testosterone levels

Updated July 20, 2017

High testosterone levels in men have been linked with not only increased sex drive, but muscle development, high energy levels, and feelings of confidence and well-being. Sometimes testosterone levels fall and a high level is difficult to maintain. Here are some foods and dieting tips that can help you raise your level of testosterone.

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How to Eat

According to Mark Wilson, the man behind Boost-Your-Low-Testosterone.com, if you're trying to raise your testosterone levels, your preconceived notions of what is a healthy diet may be hurting you. He claims that foods containing quality fat, carbohydrates and protein can help raise testosterone levels. He says that fat itself isn't bad for you, but the excess carbohydrates that normally accompany fatty foods are the real culprit. Wilson's website claims that testosterone levels drop when the amount of fat in your diet drops. He states that testosterone levels decrease on a diet of increased unsaturated fats and decreased dietary fats. He refers to studies that support this claim but does not cite them specifically.

According to iFit&Healthy, some research has suggested that the saturated fats in beef, pork and chicken, as well as the cholesterol in egg yolks, may not raise your "bad" LDL cholesterol levels.

It's important to eat enough calories during the course of a day to maintain your body's weight, as low-calorie diets have been associated with low testosterone levels.

Examples of good foods that may boost testosterone levels are eggs, oysters, salmon, cruciferous vegetables like broccoli and cabbage, beef and even whole-milk dairy products.

What to Avoid

While fat, carbs and protein are helpful in raising your testosterone levels, too much can be a bad thing. It's important to practice moderation. Too much fat and carbs and not enough exercise can lead to weight gain and other health problems. Eating too much protein can also make you lose testosterone through urine.

According to iFit&Healthy.com, alcohol is also something to avoid. Drinking too much alcohol may increase the amount of testosterone that is converted to oestrogen, which lowers your overall testosterone levels.

Watch your fibre intake as well. While fibre is important to maintaining a health lifestyle, and healthy diet will give you enough fibre to function effectively without going out of your way for it. High amounts of fibre may also lower testosterone levels.

Also, soy, grapefruit and refined carbohydrates may all lower your testosterone levels.

What High Testosterone Levels Do

A study lead by Dr. Alan Booth at Pennsylvania State University supported claims that high testosterone levels may be associated with reduced risk for heart disease, lower blood pressure, a stronger immune system and weight loss. The same study suggested there may be a correlation between men with high testosterone levels and a likeliness to smoke or drink. However, there were no attempts to alter testosterone levels in the study, so it can't be concluded that high amounts of testosterone were responsible for the behaviours.

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