Men with low testosterone can experience a loss of libido, diminished muscle mass, fatigue and even hot flashes, according to the Mayo Clinic. While it is important to consult your doctor about your concerns, you can safely eat these common foods to help improve your testosterone levels naturally. These foods are also healthy options if you are looking to improve your physical performance through an increase in testosterone levels.
Nuts and Legumes
A study published in the October 2009 issue of "Reproductive Biology and Endocrinology" found that the amino acid D-aspartic acid promotes the release of testosterone in both humans and rats. To attain a healthy dose of this amino acid naturally, eat more nuts and legumes. Soybeans, lentils, almonds and flaxseed all promote testosterone release. Salmon, shrimp, eggs and beef are also rich in aspartic acid, if you prefer something more substantial for a meal.
Oysters
If you are zinc deficient, you may experience a decrease in testosterone levels. Men who were zinc deficient saw an increase in testosterone levels over the course of several months while taking zinc supplements, according to a Wayne State University School of Medicine study published in the May 1996 issue of "Nutrition." Fortunately, oysters offer a healthy helping of zinc, with six breaded oysters totaling 511 percent of your total daily value, according to the National Institutes of Health Office of Dietary Supplements. However, you may not want to eat oysters every day, since toxicity is possible. While oysters offer the highest amount of zinc, several other foods offer upwards of 25 percent of your daily value: beef, pork, crab and fortified cereals.
Garlic
Garlic powder had a positive effect on testosterone levels, discovered researchers at Kobe Women's University in a study published in the August 2001 "Journal of Nutrition." Fortunately, garlic is easy to add to nearly any meal. For a large dose, lop off the top of a bulb, drizzle with olive oil and roast in the oven until the outer shell is brown. You can eat the roasted cloves alone, whip them into mashed potatoes or spread them on toast. You may also consider sprinkling a little garlic powder on the savory foods you normally eat.
Chocolate
Caffeine consumption increases your testosterone concentrations. Coffee, tea and chocolate can all do the trick. However, the more caffeine you ingest, the stronger the effect on your testosterone levels, according to a study published in the April 2008 issue of "International Journal of Sport Nutrition and Exercise Metabolism."
References
- "Nutrition"; Zinc Status and Serum Testosterone Levels of Healthy Adults; A.S. Prasad, et. al.; May 1996
- "The 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
- "International Journal of Sport Nutrition and Exercise Metabolism"; Dose Effect of Caffeine on Testosterone and Cortisol Responses to Resistance Exercise; C.M. Beaven; April 2008
- "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; Gemma D'Aniello; October 2009
- MedlinePlus: Aspartic Acid
- Mayo Clinic: Male Hypogonadsim: Symptoms
