Testosterone is a potent hormone that is found in both men and women, but in greater amounts in men. Released by the pituitary gland, testosterone is responsible for numerous functions in the body, including sperm production, libido and muscle mass. Low testosterone levels can be treated with testosterone therapy or by taking testosterone boosting supplements. Another viable option is to increase dietary foods that are backed by science as effective for boosting testosterone production.
Garlic
In a 2001 study led by Yuriko Oi that was published in the "Journal of Nutrition," researchers examined the impact of garlic supplementation on testosterone levels in subjects ingesting different protein levels. Subjects were placed into one of four groups: 40 percent casein protein diet plus garlic powder; 25 percent casein protein diet plus garlic powder; 40 percent casein protein diet without garlic powder; and 25 percent casein protein diet without garlic powder. At the end of the 28-day study, scientists observed that both protein groups with garlic powder experienced significant increases in testosterone levels compared to those following the same diets without garlic powder. The study also revealed that garlic contains diallyldisulfide, a sulfur compound that increases the hormone responsible for stimulating testosterone production in the testes.
Low-Fat Milk
Vedat Cinar led a team of researchers that explored the relationship between calcium supplementation and testosterone levels, according to findings reported in the "Biological Trace Element Research." They discovered that both training and non-training participants receiving calcium supplementation experienced improvements in testosterone levels. Furthermore, training participants undergoing exercise five days a week had greater increases in testosterone compared to non-training subjects. Include calcium foods, such as dairy products, into your diet.
Oysters
In a 1996 study published in "Nutrition," researchers explored the effects of zinc supplementation on testosterone levels in healthy subjects. They discovered that restricting zinc intake resulted in lower testosterone levels while increasing zinc intake via supplementation boosted testosterone levels in participants. Incorporate zinc rich foods,such as oysters, into your daily diet.
References
- Journal of Nutrition: Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High-Protein Diet
- Biological Trace Element Research: Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation
- Nutrition: Zinc status and serum testosterone levels of healthy adults
