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How to adjust your diet for testosterone production

31st October 2019

Some food increases your testosterone production, whereas others inhibit it. This is of special concern to all males as they get older. During your 20s, you produce the optimal amount of testosterone. Then, starting around age 30, your production decreases approximately 1% per year. A man at age 40 has 10% less testosterone output. At age 50, 20% less.

The idea is to adjust your diet to foods that will help you maintain your optimal amount of testosterone, even beyond your max experienced during your 20s. While this post is about nutrition, it is important to remember that other factors (such as sleep) will also adjust your T levels in a favourable, or unfavourable manner (hint, every hour your sleep beyond 4 hours gives you an additional 15% boost in testosterone, up to 8 hours).

What foods will help you adjust your diet for the maximum amount of testosterone? Let's get started below!

Eggs increase testosterone

First, let me fight the negative rap “mainstream” nutritionists have been trying to lay on eggs for quite some time. No, eggs won’t raise your cholesterol. Even the US government (Dietary Guidelines Advisory Committee) has changed its mind, coming to different conclusions in 2015 than it had found 5 years earlier.

The group’s finding that cholesterol in the diet need no longer be considered a “nutrient of concern” stands in contrast to the committee’s findings five years ago, the last time it convened. During those proceedings, as in previous years, the panel deemed the issue of excess cholesterol in the American diet a public health concern.

There’s a plethora of information on the internet about how eggs are no longer considered bad for you, in regards to cholesterol. Many people respect Jillian Michaels as a health and wellness expert. She blames high cholesterol on saturated and trans fats, not on dietary cholesterol.

Eggs are great for a number of reasons. They are easy, nutrition-packed protein for bodybuilders. They’re considered the perfect food by many. And here’s another reason to think so: eating eggs increases your T-levels.

Studies show that consuming fat, and dietary cholesterol as found in eggs (remember, not the same thing as the bad cholesterol found to clog arteries), increases testosterone production.

On the flip side, another study shows that eating a low fat diet results in low testosterone. Where can you get the fat and dietary cholesterol necessary in order to boost your test? Eggs! 

High magnesium foods increase testosterone

The goal is to eat foods that are high in magnesium. One excellent choice for this is wheat bran, though there are other selections which are listed below. Wheat bran not only is an excellent source of magnesium; it also packs a fair amount of protein, and lots of fibre.

There was a study on magnesium and how it affects testosterone production. The findings of the research is summarized:

Our results show that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.

Whether you’re lazy or exercise vigorously, magnesium supplementation equated into testosterone gains. They found that the gains were even higher in those who exercised (which could have been from the exercise itself).

While testosterone is definitely an excellent benefit from magnesium supplementation, consider the other benefits: “Magnesium is a mineral that’s crucial to the body’s function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.”

Experts say that many people in the U.S. aren’t eating enough foods with magnesium. Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation, in turn, has been associated with major health conditions such as heart disease, diabetes, and certain cancers. Also, low magnesium appears to be a risk factor for osteoporosis.

There’s some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people with pre-hypertension. Following is a list of foods high in magnesium:

Wheat Bran, crude, ¼ cup 89 mg 22%
Almonds, dry roasted, 1 ounce 80 mg 20%
Spinach, frozen, cooked, ½ cup 78 mg 20%
Raisin bran cereal, 1 cup 77 mg 19%
Cashews, dry roasted, 1 ounce 74 mg 19%
Soybeans, mature, cooked, ½ cup 74 mg 19%
Fish, haddock, oven cooked, 5 ounces, 71 mg 18%
Wheat germ, crude, ¼ cup 69 mg 17%
Nuts, mixed, dry roasted, 1 ounce 64 mg 16%
Bran flakes cereal, ¾ cup 64 mg 16%

As you can see, wheat bran is at the top of the list! Add your favourite foods listed above to your shopping list and start adjusting your diet today for better production of testosterone.

Supplement and eat foods with Zinc

If you are deficient in Zinc, then supplementing Zinc can increase your testosterone levels. One study by Wayne State University found the following regarding zinc and testosterone levels.

Zinc supplementation of marginally zinc-deficient normal elderly men for six months resulted in an increase in serum testosterone ... We conclude that zinc may play an important role in modulating serum testosterone levels in normal men.

The following list consists of foods that are high in zinc. Foods with the highest mg zinc per serving is listed higher on the list.

Food Serving Size Calories Zinc
Beef 4 oz 175.0 4.09mg
Lamb 4 oz 310.4 3.87mg
Sesame Seeds 0.25 cup 206.3 2.79mg
Pumpkin Seeds 0.25 cup 180.3 2.52mg
Garbanzo Beans 1 cup 269.0 2.51mg
Lentils 1 cup 229.7 2.51mg
Cashews 0.25 cup 221.2 2.31mg
Quinoa 0.75 cup 222.0 2.02mg
Turkey 4 oz 166.7 1.95mg
Shrimp 4 oz 134.9 1.85mg
Tofu 4 oz 164.4 1.78mg
Scallops 4 oz 125.9 1.76mg
Green Peas 1 cup 115.7 1.64mg
Oats 0.25 cup 151.7 1.55mg
Yogurt 1 cup 149.4 1.45mg
Spinach 1 cup 41.4 1.37mg
Asparagus 1 cup 39.6 1.08mg
Mushrooms, Crimini 1 cup 15.8 0.79mg
Mushrooms, Shiitake 0.50 cup 40.6mg 0.96mg
Beet Greens 1 cup 38.9 0.72mg
Summer Squash 1 cup 36.0 0.70mg
Broccoli 1 cup 54.6 0.70mg
Swiss Chard 1 cup 35.0 0.58mg
Brussels Sprouts 1 cup 56.2 0.51mg
Miso 1 TBS 34.2 0.44mg
Parsley 0.50 cup 10.9 0.33mg
Sea Vegetables 1 TBS 10.8 0.33mg
Tomatoes 1 cup 32.4 0.31mg
Bok Choy 1 cup 20.4 0.29mg

If you find you enjoy your diet, but it doesn’t have all the zinc you want, it's fine to take a zinc supplement

Testosterone supplements

In addition to adjusting your diet, you can consider medical treatments for boosting your testosterone levels. One way to do that is with testosterone gel. This is a gel that men use on their bodies to increase their testosterone. Testogel is used to replenish testosterone when not enough is being created by the body.

We sell this and many other high-quality supplements, such as cbd oil, here at UK Meds. Testogel is a prescription-only medication. If you need a prescription for testosterone gel, simply add it to your cart and check out. As you do so, you will be guided in the steps you need to take to get a prescription for Testogel online from the convenience of your home.