How to increase testosterone levels: 3 ways

Leaf salads, animal protein, nuts, seeds, legumes and dairy products - made a list of foods that you need to add to your diet for the progress of natural production of testosterone.

Testosterone is responsible for endurance, quick reaction, libido, and even for the improvement of cognitive abilities. The optimal level of the hormone directly affects the quality of training and the level of sports achievements. It is associated with large amounts of muscle mass and low body fat. These indicators are of great importance in intensive training and generally affect the quality of life.

How to increase testosterone levels: 3 ways

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Natural testosterone production may be impaired due to negative external influences or an unhealthy lifestyle. Here is a short list of what can affect the normal functioning of the endocrine system:

  • extreme diets ("drying") - low-calorie diets for losing fat and building muscle;
  • obesity;
  • alcohol consumption and smoking (active or passive);
  • stress;
  • environmental pollution (environmental problems).

By protecting yourself from these factors, you will significantly strengthen your health and establish a hormonal background. In addition, there is a simple and affordable way to increase testosterone levels by simply adding foods containing certain micronutrients to your diet.

How to increase testosterone levels: 3 ways

Photo: shutterstock. com

Numerous studies on male groups published in the Journal of Pharmaceutical and Biomedical Analysis showed that

magnesium is positively associated with total testosterone level

. Dietary food often does not contain this important trace element in the right amount, so most of the subjects had a lack of it. The addition of magnesium-containing products to the diet gave positive dynamics. It was also found out that in test subjects who are actively involved in sports, the level of testosterone increased more intensively than in those leading a "sedentary lifestyle.


Dietary sources of magnesium:

  • cereals - cereals, whole grain or bran bread;
  • dark green vegetables - spinach, broccoli, various greens, cabbage;
  • fish - salmon, halibut, tuna, pollock, mackerel;
  • nuts - almonds, cashews, peanuts, Brazil nuts;
  • pumpkin, sunflower, flax seeds;
  • beans;
  • avocados;
  • bananas;
  • raisins.

How to increase testosterone levels: 3 ways

Photo: shutterstock. com

The positive effect of adding zinc

to the diet has been shown by various studies of the dynamics of the level of hormones that stimulate the production of testosterone.

To avoid zinc deficiency will help:

  • shellfish - oysters, crab, shrimp;
  • meat - beef, pork;
  • dairy products - yellow cheese, yogurt, milk;
  • legumes;
  • oatmeal;
  • nuts - walnuts, pecans, pistachios, cashews, almonds;
  • pumpkin seeds, sunflower, flax, chia.

How to increase testosterone levels: 3 ways

Photo: shutterstock.


One of the many functions of vitamin K in the body is to increase the level of activity of enzymes that synthesize testosterone.

Dietary sources of vitamin K:

  • egg yolk;
  • hard and soft cheeses;
  • fermented foods (sauerkraut, pickles);
  • oil (vegetable and animal);
  • fish oil.

To ensure the optimal level of testosterone, calculate the calorie content of your diet so that it covers all energy costs (training, work, activity). Focus on leafy vegetables, animal protein, nuts, grains, seeds, and dairy products.



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