Most commonly known for its ability to increase muscle mass and boost libido, testosterone also helps to improve energy, memory and concentration. For these desirable benefits, some people try to increase their testosterone levels through exercise, diet or supplementation. Although you should speak with a medical professional before attempting to increase testosterone levels through your diet, certain foods can increase testosterone naturally.
Testosterone
Testosterone is considered the primary male sex hormone; it is produced in the testes. In men, testosterone contributes to stronger bones, the distribution of fat and red blood cell production. Testosterone is also responsible for muscle mass, sperm production and sex drive. The normal level of testosterone for males is 300 to 1,200 nanograms per deciliter, but these levels often decrease gradually with age, according to Medline Plus. In fact, the Mayo Clinic reports that most men experience a 1 percent drop in testosterone per year after age 30.
Foods To Eat
The production of testosterone in the body depends heavily on the available amount of vitamin B and zinc. The Vitamin B category is actually made up of several vitamins, including vitamins B1, B6, B12, niacin and folic acid. Foods high in vitamin B include whole grains, fish, seafood, meat, eggs, avocado, beans, peas, dairy products and leafy green vegetables. As for zinc, raw oysters are one of the best dietary sources, providing approximately almost 77 milligrams of zinc per serving. Additional zinc-filled foods include most meats, beans, nuts and milk. Some breakfast cereals may also be fortified with zinc.
Foods to Avoid
If you are trying to increase your body's production of testosterone through your diet, you should avoid certain foods. For example, eating too much protein can actually increase the amount of testosterone excreted in the urine. To monitor protein intake, aim for about 0.8 to 1 gram of protein per pound of body weight. Additionally, avoid eating excessive amounts of fat and fiber. Limit alcohol intake to just one or two drinks per week.
Other Options
If laboratory tests have identified that you have low testosterone levels, speak to your doctor about your options. Although certain foods can naturally increase your testosterone levels, other options are available. For example, testosterone supplements are available through transdermal patches or injections.
Safety Considerations
To ensure your health and safety, consult a physician before attempting to increase testosterone levels on your own. The U.S. National Library of Medicine explains that too much testosterone in the body can increase your risk for prostate enlargement, ovarian cancer, testicular cancer and polycystic ovary disease. Excess testosterone can also cause your body to produce too many red blood cells, which increases the risk for heart disease. Your doctor can not only recommend safe options for increasing testosterone, but also monitor your health as you proceed.
