Testosterone, a hormone found primarily in males, is responsible for muscle mass, strength and libido. After the age of 30, testosterone levels start to decline naturally. Although hormone replacement therapy is an option, you can instead consume foods that have been proven effective for boosting testosterone levels.
Onions
The high content of antioxidants in onions might enhance your testosterone production. Researchers from Islamic Azad University in Iran investigated the impact of onion juice on testosterone production in rats. Subjects were randomly assigned to receive onion juice or a placebo for 20 consecutive days. At the end of the study, researchers discovered that the participants fed onion juice experienced increases in testosterone levels compared to those administered a placebo, according to findings reported in the February 2009 issue of the journal Folia Morphologica.
Yogurt
Besides improving bone health, calcium might also exhibit positive effects on your testosterone levels. Vedat Cinar and colleagues studied the effects of calcium supplementation on testosterone levels. During the four-week study, researchers discovered that calcium supplementation improved testosterone levels in training and non-training subjects. The study also revealed that the combination of exercise and calcium supplementation increased testosterone levels greater than calcium supplementation alone, according to the December 2008 issue of the journal Biological Trace Element Research. Foods high in calcium include yogurt, milk, salmon and green leafy vegetables.
Herring
Vitamin D might play a crucial role in your testosterone production. Researchers analyzed data regarding testosterone levels and vitamin D status in men participating in a coronary angiography between 1997 and 2000. They discovered that men with sufficient vitamin D levels had higher testosterone levels than those with insufficient levels, according to findings reported in the August 2010 issue of Clinical Endocrinology. Vitamin D-rich foods include dairy products, salmon and herring.
Sweet Potatoes
Researchers from Kaplan Medical Center in Israel examined the effects of vitamin A and iron supplementation on growth in constitutionally delayed children, who have a variation in normal growth patterns that causes them to have a delay in sexual development and puberty. They found that boys taking vitamin A and iron supplements for six months experienced increases in testosterone levels. Furthermore, the increase in testosterone levels was comparable to increases seen in testosterone hormone therapy, according to research published in the June 2004 issue of Clinical Endocrinology. Include vitamin A foods such as sweet potatoes, apricots, broccoli and beef liver in your daily diet.
References
- PubMed: Evaluation of androgenic activity of allium cepa on spermatogenesis in the rat
- Biological Trace Element Research: Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation
- Clinical Endocrinology: Association of vitamin D status with serum androgen levels in men
- PubMed: Vitamin A and iron supplementation is as efficient as hormonal therapy in constitutionally delayed children
