Eating for Higher T

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  Testosterone is a male sex hormone that affects more than just sex drive. This hormone is also responsible for bone and muscle health, sperm production, and hair growth. You can lose testosterone as you age, as well as from chronic illnesses.

  Hypogonadism (also called low testosterone or low T) is often medically treated to prevent future health problems. Along with your doctor’s recommendations, you may consider potential testosterone-boosting foods as a natural complement to low T treatments.

  Check out a visual guide of how low T affects the body »

• Raising T with Vitamin D

  

  Vitamin D is a nutrient that helps the body absorb calcium. It’s important for the health of bones, the immune system, and many other body functions. Vitamin D is linked to longer life and testosterone production.

  In a study published in the European Journal of Endocrinology, researchers found that low testosterone was tied to vitamin D deficiency in European men. Another study from Hormone and Metabolic Research found that healthy, overweight men who were involved in a weight reduction program experienced higher testosterone levels after receiving vitamin D every day for a year. Men in the placebo group saw no significant change.

  Sex drive running on empty? 9 Signs it could be low testosterone »

• Tuna

  Tuna is rich in vitamin D. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.

  If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, like salmon or sardines. Remember that moderation is key. Consuming too many omega-3 fatty acids from fish and other food sources may increase your risk for prostate cancer.

• Low-Fat Milk with Vitamin D

  Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can keep men’s bones strong too. The vitamin D content also may keep testosterone levels in check.

  Make sure you choose a carton that is fortified specifically with vitamin D. Choose low-fat or skim versions to keep your weight in check. They have the same nutrients as whole milk without all the saturated fat.

• Egg Yolks

  Egg yolks are another rich source of vitamin D. While cholesterol has gained a bad rap, egg yolk contains more nutrients than egg whites. Furthermore, the cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.

• Fortify Your Breakfast

  Eggs aren’t the only breakfast food that can help low T, which is especially good news if you have to watch your blood cholesterol. Certain brands of cereals and orange juice are fortified with vitamin D, not to mention other heart-healthy nutrients. Consider incorporating these foods into your breakfast routine to jump-start your day and your testosterone levels.

• Oysters

  Zinc is an essential nutrient for development during puberty, but its effects can keep male hormones in check throughout adulthood. Oysters are exceptionally high sources of the mineral zinc, which may bolster issues with low T. The benefits of zinc for low T tend to be highest in men with moderate to severe zinc deficiencies.

• Order Shellfish

  An occasional serving of crab or lobster may do your testosterone levels some good. This is thanks in part to the zinc content in these seafood favorites. According to the National Institutes of Health Office of Dietary Supplements, Alaskan king crab comes out on top with 43 percent of your daily value of zinc in just a three-ounce serving.

• Where’s the Beef?

  There are real health concerns over the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to cancers, such as colon cancer. Still, certain beef cuts have some of the nutrients that can help low T. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc. To keep animal fats in check, only choose lean cuts of beef and avoid eating it every day.

• Load Up on Beans

  When it comes to male hormone health, beans may offer more benefits than you think. White, kidney, and black beans, all are considered sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet. As a bonus, these foods are full of plant-based proteins that can protect heart health.

• More Food for Thought

  Healthy diet changes may help low T, but they’re not cures for hypogonadism. A doctor must confirm you that have low testosterone through a physical exam and blood test. If you’re diagnosed with low T, you may be prescribed testosterone hormone replacements such as:

  • tablets or pills
  • skin patches
  • topical gel
  • injections

  These medications can also come with the risk of serious side effects, so make sure you discuss all of them with your doctor beforehand. Consider making dietary adjustments to boost your overall health in general, not just in an attempt to treat low T.

• More Food for Thought

  Healthy diet changes may help low T, but they’re not cures for hypogonadism. A doctor must confirm you that have low testosterone through a physical exam and blood test. If you’re diagnosed with low T, you may be prescribed testosterone hormone replacements such as:

  • tablets or pills
  • skin patches
  • topical gel
  • injections

  These medications can also come with the risk of serious side effects, so make sure you discuss all of them with your doctor beforehand. Consider making dietary adjustments to boost your overall health in general, not just in an attempt to treat low T.

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