Testosterone is a male hormone that is responsible for the development of male secondary sex characteristics in adolescence and increasing libido in adulthood. The pituitary gland releases luteinizing hormone, which travels down to the testes and signals testosterone production. However, as we get older, testosterone levels naturally start to decline. Research indicates that certain foods are effective for increasing low testosterone levels.
Garlic
Garlic might improve testosterone levels, according to an animal study conducted by researchers from Kobe Women's University in Japan. They discovered that rats adhering to a high protein diet with garlic powder for 28 days experienced increases in testosterone levels. Scientists found that diallyldisulfide, a compound found in garlic, stimulates the release of luteinizing hormone and enhances the production of testosterone in the testes. Their findings were reported in the August 2001 issue of the "Journal of Nutrition."
Walnuts
In research reported in the 2000 issue of the journal "Nutrition Cancer," researchers from Gifu University School of Medicine in Japan explored the relationship between different types of fat and testosterone levels. They discovered that polyunsaturated fat, which is found in foods such as walnuts, vegetable oil, flaxseed oil, sunflower seeds and natural peanut butter, was associated with higher testosterone levels in Japanese men compared to monounsaturated and saturated fats.
Egg Whites
Scientists from Universita di Napoli Parthenope e Fondazione IRCCS-SDN in Italy studied the impact of D-aspartic acid, an amino acid found in egg whites, soybeans, nuts and chickpeas, on testosterone levels. They reported in the October 2009 issue of the journal "Reproductive Biology and Endocrinology," that subjects consuming D-aspartic acid supplementation for 20 days experienced improvements in testosterone levels compared to those with a placebo.
Oysters and Supplements
In findings published in the May 1996 issue of the journal "Nutrition," scientists from Wayne State University School of Medicine reported that young men following a zinc-restricted diet for 20 weeks experienced decreases in testosterone. In addition, older men deficient in zinc experienced increases in testosterone after consuming zinc supplementation for six months. Zinc can be found in the following foods: wheat germ, oysters, red meat and chocolate.
References
- "Journal of Nutrition": Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High Protein Diet; Y. Oi, et al.; August 2001
- "Nutrition and Cancer": Relationships Between Types of Fat Consumed and Serum Estrogen and Androgen Concentrations in Japanese Men; C. Nagata et al.; 2000
- 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; E. Topo et al.; October 2009
- "Nutrition": Zinc Status and Serum Testosterone Levels of Healthy Adults; A.S. Prasad, et al.; May 1996
