Keeping healthy often starts with a healthy diet. Testosterone, the male sex hormone, promotes the development of muscles, the testis and other male sex characteristics. While levels naturally rise and fall throughout the day and gradually decline with age, some men experience early decline -- which not only can lower sex drive and stamina but also can increase the risk of death. In addition to checking in with your doctor, check in with your fork.
Testosterone-Lowering Foods
Low-fat diets often lower cholesterol, which is a necessary building block for testosterone production. This may partially explain why vegans and vegetarians may have lower testosterone. And soy, a common source of vegetarian protein, contains phytoestrogens, which inhibit testosterone production. Beer contains similar plant estrogens. Refined carbohydrates from soda, sugary foods, white bread, white rice, and white flour cause a rapid rise in blood sugar and insulin, which also inhibits testosterone.
Testosterone-Raising Foods
To avoid blood sugar swings, eat complex carbohydrates such as fruits, vegetables and whole grains such as brown rice and quinoa. A higher total fat intake, in which fat is 30 percent to 35 percent of total calories, is associated with higher testosterone levels. Get a balance of monounsaturated fat from olive oil, avocado, nuts and seeds; saturated fat from red meat and eggs; and omega-3 fats from salmon, flax seed and walnuts.
Protein Considerations
Some research suggests higher protein, specifically animal protein, helps increase testosterone. Animal protein, especially from oysters, is a great source of zinc, a mineral essential for testosterone production. However, consuming meat and products from animals treated with hormones can also expose you to testosterone-inhibiting estrogens. Choose hormone-free animal protein, and include cruciferous vegetables like broccoli, Brussels sprouts and kale, which contain phytochemicals to help clear these estrogens.
Stress Implications
Under acute stress, like when running from a large dog, the adrenal glands release the stress hormone cortisol. Cortisol prepares the body for fight or flight by increasing blood glucose to fuel the brain and by suppressing nonessential functions like testosterone production. While these are protective responses for emergency situations, chronic, everyday stress can cause long-term suppression of testosterone levels and reduced fertility. Stress-management techniques such as yoga and a regular exercise routine can help.
References
- Laughlin GA, Barrett-Connor E, Bergstrom J (January 2008). "Low serum testosterone and mortality in older men." J Clin Endocrinol Metab 93(1):68-75
- Weber KS, Setchell KD, Stocco DM, Lephart ED (September 2001). "Dietary soy-phytoestrogens decrease testosterone levels and prostate weight without altering LH, prostate 5alpha-reductase or testicular steroidogenic acute regulatory peptide levels in adult male Sprague-Dawley rats." J Endocrinol 170(3):591-9
- Men's Health: Eat More Fat. March 2011. ABC News website.
- Koehler K, Parr MK, Geyer H, Mester J, Schänzer W (January 2009). "Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement". Eur J Clin Nutr 63 (1): 65--70.
