The 5 Best Foods To Boost Your Testosterone
Guest blog by René von Gunten, Nutritional Therapy Practitioner at The Body Well
If you want to optimize your testosterone levels, there’s an easy option available to everyone: Make sure your diet is supporting you! Providing your body with the right nutrients and cofactors to support and stimulate testosterone production is simple enough. Here are five easy-to-find foods that can help:
Salmon has a high Vitamin D content, one of the highest of all foods, in fact. Most other fish don’t even come close! Optimal Vitamin D levels are strongly correlated with optimal testosterone levels in several studies. You don’t have to eat salmon every day, but have a single portion regularly, once a week. And be sure to eat wild- or line-caught salmon, not farmed. Salmon in the wild are exposed to sunlight regularly, so D levels are much higher.
Oysters are one of the healthiest foods on the planet. They’re a raw food, an organ meat, and they’re nutrient dense. They also have high mineral content; I call them the multi-mineral of the natural world. One mineral found in abundance in oysters is zinc, which, has been shown in several studies to increase testosterone production. On top of all that, oysters have another hormonal benefit: they’re rich in iodine, which supports healthy thyroid function.
Coconut is a food with a direct link to hormone production. It’s rich in saturated fat, one of the key building blocks of all sex hormones. There are other sources of saturated fat, but I recommend coconut for a two reasons. First, it’s suitable for almost any dietary lifestyle, from paleo to vegan. It also doesn’t have the same cultural baggage as some of the other saturated fats, which still have an underserved stigma from outdated “fat is bad for you” public health messaging.
Cocoa powder is high in magnesium and L-arginine, which support optimal testosterone production. For a healthy testosterone-boosting drink, get some ground cocoa nib powder, and mix it in with 1 part coconut milk and 1 part (heated) water. Cocoa is also a potent antioxidant.
You probably already know that broccoli is good for you. What you may not know is that it can help optimize your hormones, including testosterone levels. Broccoli (and other cruciferous vegetables) contain a compound called indole-3- carbinol, which inhibits conversion of testosterone to estrogen, so your natural levels stay high. Broccoli is also high in vitamin C, which lowers cortisol levels. Cortisol is a hormone which, when produced in excess, interferes with testosterone production. Steam your broccoli lightly and add some sea salt and pepper. Make sure it’s still crunchy; overcooked broccoli loses much of its nutritional value, and of course, it’s no fun to eat.
Sometimes when people read lists like this, they can go overboard: They’ll try to get on a salmon/broccoli/cocoa diet with a side of coconut sauce and oysters at every meal. Diets like that are bound to fail and also to be unsatisfying. Instead, you should simply try to eat these foods regularly. Be conscious when you go out to eat and when you cook for yourself. Have you had broccoli this week? Salmon? If not, incorporate it into a meal today. Decide to go to the oyster bar with friends instead of another restaurant. At home, switch out your normal cooking oils with coconut oil.