Identifying foods that increase testosterone is half the battle. The other half is putting the knowledge to action. If you knew that foods X and Y raised testosterone by, say, 15%, why wouldn’t you add them to your shopping cart?
Plenty of food options have been scientifically proven to elevate T levels, while others have been proven to diminish them. If you’re unsure of which foods to gravitate towards and which to avoid, it’s really not your fault. The Web is full of pseudo-science and half-truths.
Let’s clear up this issue by giving you three foods right off the bat that are among the best testosterone boosters.
Obviously, there are far more foods that increase testosterone than the list below. However, we wanted to give special emphasis to these three due to their exceptionally dense nutrition.
Some people like raisins; others think all dried fruits are gross. If you fall into the latter category, then that’s too bad because you’re missing out on one of nature’s top foods that increase testosterone. These shriveled grapes contain three compounds that are great for men’s health. This makes it a triple whammy, and all from an inexpensive and widely available food source.
Raisins are high in natural fructose sugar. What’s so good about this? As it turns out, fructose has been proven in a 2007 study to lower sex hormone-binding globulin (SHBG) levels. If you’re not keen in all of the hormonal science, just know that SHBG binds to free testosterone, rendering them inactive. In turn, this does not allow testosterone to bind to androgen receptors.
Raisins are also a rich source of resveratrol. This antioxidant is known to raise testosterone while simultaneously preventing the Ts from converting to estrogen. In addition, it also has anti-inflammatory benefits, which is beneficial for muscle growth and overall health. It’s anti-estrogenic properties were documented in this 2001 study.
Finally, raisins are the best known natural source of boron. This non-essential mineral was shown in a 2011 study to increase plasma free testosterone, decrease plasma estradiol, and significantly decrease SHBG. These accumulative effects make boron one of the best testosterone boosters bar none.
All the aforementioned compounds are also available in grapes and red wine. However, we believe raisins are the better source since they’re so low-cost and convenient. After all, it’s not like you can pack a bottle of wine in your work or school lunch.
Who thought chocolate would be among the foods that increase testosterone? This doesn’t mean, though, that you can freely gorge on chocolate cake or the bite-size Milky Way bars from your child’s leftover Halloween candy. We are talking about RAW cacao, meaning chocolate in its pure and unsweetened form.
Cacao contains rich sources of gut-friendly bacteria and enzymes that are vital for healthy digestion. It’s also a high source of prebiotics, which probiotics rely on as a food source. This 2013 study demonstrated that raw chocolate inhibited the growth of bad bacteria in the gut.
Cacao products also hold a plethora of other goodies. This includes a decrease in blood pressure and blood glucose. It’s also heart-healthy.
Ideally, you should stick to raw cacao, which is usually sold in powder form in health stores. However, if you’re a chocolate craver, then you may occasionally snack on sweetened dark chocolate bars. Some chocolate candies list the cacao content. We recommend a content of at least 70%. Stick to solid chocolate with zero caramel or other nougat fillings. It’s the sugary fillings and not the cacao itself that causes cavities, insulin spikes, and weight gain.
We hope you like seafood other than fish because oysters are another awesome source. This is one of the best foods that increase testosterone due to the high mineral content of zinc, magnesium, selenium, copper, and vitamin D. We have discussed in previous posts and videos about the T-boosting effects of all of these minerals and vitamins except copper. This mineral is really undervalued with respects to T gains.
You shouldn’t ignore it, though. In this 1984 study, supplementation of chelated copper increased gonadotropin releasing hormone (GnRH) by 68%. GnRH is an all-important hormone required for kickstarting the process of testosterone production. Oysters are also high in protein and contain rare amino acids, such as D-aspartic acids (D-AA).
What’s so important about this amino acid? Studies have shown it may play a role in promoting healthy male fertility. In another study, subjects that consisted of both adult men and rats were administered a daily dose of D-AA for 12 days. The results showed that the D-AA group in both humans and rats exhibited higher levels of testosterone and luteinizing hormone compared to a control group.
Some people may wonder if other shellfishes, such as clams and mussels, have a similar nutritional profile. These choices also contain a relatively decent source of minerals like zinc and magnesium. Oysters, however, still steal the show. Feel free, though, to switch it up to prevent consuming the same food day in and out.
Technology has made it possible to jam dozens of vital minerals and vitamins in a capsule the size of a horsefly. This is good news if you’re a picky eater and not particularly fond of any of the foods that increase testosterone.
If you’re selective about what you eat or just prefer convenience in a pill, then we recommend supplementing with Testro-X or the Total Testosterone Stack. These products only contain natural and scientifically proven ingredients for raising T levels.
Elevating testosterone is all about optimizing your hormonal health. The foods you choose aren’t the whole equation, but it’s a big chunk of it. The good news is that you can still enjoy most of the foods you love and not limit them to the occasional cheat day.
As long as you stick to foods that increase testosterone and avoid the ones that inhibit T production, then you already won half the battle.