Testosterone is a sex hormone most often associated with men, but present in both men and women. Testosterone improves libido, energy levels and mood. As you age, your testosterone levels decrease, which may lead to a low sex drive, difficulty concentrating and depression, according to Medline Plus. Foods containing zinc, vitamin D and boron may help increase your testosterone levels once again.
Foods High in Zinc
Zinc is a mineral found in only a few foods, according to the Office of Dietary Supplements. Zinc deficiencies have been linked to low testosterone levels. A 1996 study published in the journal Nutrition investigated the effects of low zinc intakes on serum testosterone levels in men of varying ages. The study showed that dietary zinc restrictions in normal, healthy men led to a significant decrease in serum testosterone levels, and when zinc intakes increased, so did their testosterone levels. Food sources of zinc include oysters, beef shanks, crab legs, cashews, pork shoulder, chicken and chickpeas.
Foods High in Vitamin D
Vitamin D is most often associated with bone health, but a recent study shows vitamin D levels have an effect on testosterone levels too. A 2010 study published in Clinical Endocrinology examined the relationship between vitamin D levels and testosterone levels in a cross-sectional study involving more than 2,000 men. The study showed a relationship between vitamin D and testosterone. The men with adequate amounts of vitamin D had higher levels of testosterone than the men with lower amounts of vitamin D. Food sources of vitamin D include cod liver oil, salmon, fortified orange juice, fortified milk and egg yolks.
Foods High in Boron
The trace mineral boron has been shown to enhance bodybuilding and alleviate menopausal symptoms, according to Medline Plus. Boron also effects testosterone levels in women. A 1986 study published in The Federation of American Societies for Experimental Biology investigated the effects of dietary boron intake on testosterone metabolism in postmenopausal women. The study showed that when the women were supplemented with 3 milligrams (mg) of boron a day their testosterone levels increased significantly. Americans consume about 1.17 mg of boron per day, according to Medline Plus. Food sources of boron to increase your intake include peanut butter, wine, grapes, beans and peaches.
