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December 12, 2012

Eating Your Way To Higher Testosterone Levels

higher testosterone levelsFoods That Lead to Higher Testosterone Levels

Yes, you can eat you way to higher testosterone levels. This is further evidence that solid nutrition is a major key to good health. Eating the right foods can boost testosterone levels in men who have low testosterone levels. Are you one of them? You need to know what to eat and the reason why certain foods lead to higher testosterone levels. Foods that raise testosterone fall into the following categories.

  • foods that provide high quality protein.
  • foods high in zinc.
  • foods that contain cholesterol.
  • foods that contain indole-3-carbinol.
  • olive oil.

I know what you’re thinking now that you have looked at the list. You’re wondering about cholesterol, aren’t you? Well, cholesterol is the skeleton structure for production of steroid hormones that include testosterone, estrogen, progesterone, DHEA, and others.  Without cholesterol you cannot make these hormones. Cholesterol in and of itself is not bad. Cholesterol that becomes oxidized and builds up in inflamed arteries is the problem. This can be prevented by eating plenty of fruits and vegetables that limit oxidation and inflammation. Cholesterol makes up parts of our cell walls and 25% of the cholesterol in the body sits in our brains. So we do need some cholesterol.

Higher Testosterone Levels By Eating Protein

High quality protein enhances testosterone production. Consider eating some of the following.

  • lean beef
  • eggs
  • oysters
  • beans
  • poultry
  • cottage cheese

Foods Rich in Zinc

Men with low testosterone many times have low zinc levels. Some testosterone in the body gets converted into estrogen. Zinc helps block this conversion preserving testosterone levels. Zinc rich foods include the following:

  • lean beef
  • oysters
  • beans

Foods that Contain Cholesterol

Eggs are an excellent source of cholesterol. Others include:

  • shellfish
  • cheese
  • liver
  • butter

Foods High in Indole-3-Carbinol

Indole-3-carbinol blocks the conversion of testosterone to estrogen. The best sources of indole-3-carbinol are the cruciferous vegetables and there is no shortage of these vegetables. Cruciferous vegetables protect against cancer, too. These include:

  • broccoli
  • Brussel sprouts
  • cauliflower
  • Bok choy
  • cabbage
  • collard greens
  • horseradish
  • kale
  • mustard seeds
  • turnips
  • radish
  • wasabi
  • watercress

Eating too much cruciferous vegetables may lead to an under active thyroid gland so don’t get carried away in your quest for higher testosterone levels.

Olive Oil

Olive oil is a monounsaturated fat (MUFA) and has been shown (at least in rats) to increase the ability of the testes to pull in more cholesterol leading to higher testosterone production. Whether other monounsaturated fats can pull cholesterol into the testes is not known.

Let food by thy medicine and achieve higher testosterone levels. Don’t forget about exercise. High intensity interval training and weight training also stimulate testosterone production.


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Dr. Joe Jacko

Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio at Grandview Primary Care. Read more about Dr. Joe Jacko

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