Testosterone is a male hormone responsible for the development of secondary sex characteristics and libido. In addition, it also plays a crucial role in bone growth. Testosterone levels peak in the teens to mid-20s and start to drop after age 30. Research indicates that consuming certain foods can help raise testosterone levels.
Foods Rich in D-aspartic Acid
D-aspartic acid, an amino acid found in the tissue of humans and rats, might improve testosterone levels by boosting luteinizing hormone, which signals the testes to synthesize testosterone. Enza Topo led a team of Italian researchers who investigated the impact of D-aspartic acid supplementation on testosterone levels in humans. Participants received D-aspartic acid or a placebo for 20 days. At the end of the study, the D-aspartic acid group experienced increases in testosterone levels, according to the findings reported in the October 2009 issue of the journal "Reproductive Biology and Endocrinology." D-aspartic acid foods include egg whites, almonds, fish and soybeans.
Broccoli
Estrogen is a primarily a female hormone that increases water retention and decreases testosterone production in males. Broccoli contains the compound indole-3-carbinol, which is effective in reducing estrogen levels by converting estrogen to weaker compounds in the liver. Diminishing estrogen strengthens testosterone's bodybuilding effects, according to the Muscle and Body website.
Garlic
Garlic's main compound allicin might help boost testosterone. Yuriko Oi led a team of researchers from Kobe Women's University in Japan who examined the effects of garlic supplementation on testosterone levels in rats. Rats were assigned to diets with different protein levels with or without garlic powder. At the end of the four-week study, the scientists observed that rats fed 40 percent and 25 percent casein protein diets experienced increases in testosterone compared to rats on the same diets without garlic powder, according to research reported in the August 2001 issue of the "Journal of Nutrition."
References
- "Reproductive Biology and Endocrinology": The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats; Enza Topo et al.; 2009
- Muscle and Body: Big Eats
- "Journal of Nutrition"; Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High-Protein Diet; Yuriko Oi et al.; 2001
