More than 33% of men over 45 may have lower than normal testosterone levels. Some older people on testosterone therapy could face increased cardiac risks. However, another study found that soy may interfere with thyroid hormone medication used to treat hypothyroidism. Fermented soy foods are produced with beneficial bacteria like Lactobacilli, Bifidobacteria, and Bacillus species that produce butyrate, a short-chain fatty acid that regulates immune function and is being investigated for its protective effects on the brain. Dark chocolate (64mg per ounce of 70% cacao or higher), black beans (120mg per cup), and cashews (82mg per ounce) are all excellent testosterone boosting foods for magnesium. We’ve mentioned some of these already, but let’s get specific about the micronutrients that make certain foods qualify as testosterone boosting foods. Grapes (particularly red and purple varieties) contain resveratrol, which some studies suggest may boost testosterone and improve sperm quality. Bananas contain bromelain, an enzyme that some research suggests may help boost testosterone, though the evidence is less robust than for other foods on this list. Chronic inflammation suppresses testosterone production, and the anthocyanins in berries help reduce inflammatory markers. Experts believe that tofu’s combination of fiber, protein, and isoflavones may cause its heart health benefits. For instance, according to a 2019 review, soy protein could lower LDL (bad) cholesterol by 3%–4% while also reducing levels of total cholesterol. For example, phytates may act as a natural iron regulator, protecting your body from absorbing high levels of iron from animal foods. Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people. While HMB is naturally produced by your body, taking it as a supplement allows for higher levels and may benefit your muscles. It’s likely that BCAA supplements may only benefit you if you’re not eating enough high quality protein in your diet. In one 2011 study, researchers found taking 4 g of beta-alanine per day for 8 weeks increased lean body mass more than a placebo in male college wrestlers and football players. If you are worried your T levels are dropping, visit your GP for a blood test. According to the 'What Is TDS' campaign, hypogonadism is a condition where the testes produce an unusually low level of testosterone or dry up altogether. These medications can come with the risk of serious side effects, so make sure you discuss them with your doctor. Research suggests you can expect a 10-30% increase in testosterone through dietary changes alone. Eggs also provide vitamin D, B vitamins, and complete protein with all essential amino acids that support hormone production. Yes, whole eggs can increase testosterone because the yolk contains cholesterol, which your body uses as raw material for making testosterone. Research shows these foods can increase testosterone by 10-30% when consumed consistently over 8-12 weeks. They’re typically used by people who have difficulty gaining muscle, even when consuming large amounts of calories and lifting weights. If this sounds like you, you may want to consider taking a protein supplement. Creatine is probably the single best supplement for muscle gain for both males and females. They will consider your health history to determine the correct dosing and make sure there are no negative interactions with medications you may be taking. These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body's natural production of testosterone. A meta-analysis of 18 randomized controlled trials found that although soy supplements raised thyroid stimulating hormone levels slightly, they did not have any effect on actual thyroid hormone production. A small randomized controlled trial in 2021 examined if soy protein supplements could slow down or reverse rising PSA levels in men who had previously been diagnosed and treated for prostate cancer, but who had a recurrence (as evidenced by rising PSA levels). In addition, observational studies have found an increased risk of prostate cancer in Chinese and Japanese men who move to Western countries and adopt a Western diet, but not in those who continue eating a traditional diet. The incidence of prostate cancer is highest in Western countries and lowest in Asian countries, where soy foods are a regular part of the daily diet. Our list of "superstar" foods are rich in protein, healthy fats, vitamins, minerals, antioxidants, and fiber. They’re also rich in B vitamins and potassium which support energy production. One cup daily gives you a solid dose of antioxidants without excessive sugar. A cup of pomegranate seeds or 8 ounces of juice daily seems to be the effective dose based on research. The antioxidants in pomegranates also improve blood flow, which has obvious benefits for male health. Pomegranates are probably the most researched fruit when it comes to testosterone. One cup of cooked spinach provides about 157mg of magnesium, which is roughly 40% of your daily needs.
