Testosterone is a hormone produced in both men and women, though primarily in men. It is known to promote the characteristics of men, including large muscle growth and body hair. There are many ways you can increase testosterone production naturally; lifting weights is one of the most common. Dietary habits can also play an important role in how well your body produces testosterone. Learn the types of foods you should consume and the ones you should avoid to enhance this process.
Step 1
Reduce your consumption of alcohol to boost testosterone. According to a 2009 study done at National Institute for Research in Reproductive Health, those who abstained from alcohol use had higher levels of testosterone than those who drank alcohol on a regular basis.
Step 2
Increase your intake of zinc. According to Wayne State University School of Medicine, there is a correlation between zinc intake and the levels of testosterone in the body. A 1996 university study found that participants who were zinc-deficient had lower testosterone levels than those who supplemented their diet with zinc. Some of the best zinc sources include red meat, beans and shellfish.
Step 3
Improve testosterone levels with garlic. A study published in the August 2001 issue of "Journal of Nutrition" suggests a diet with garlic used in conjunction with a high protein intake can help increase testosterone levels. The participants who were not fed garlic powder had lower levels than their counterparts.
References
- "Bone"; Effect of Alcohol Consumption on Bone Mineral Density and Hormonal Parameters in Physically Active Male Soldiers; K.K. Venkat, et al.; September 2009
- "Nutrition"; Zinc Status and Serum Testosterone Levels of Healthy Adults; A.S. Prasad, et al.; May 1996
- "Journal of Nutrition"; Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High Protein Diet; Yuriko Oi, et al.; August 2001
