From increased fatigue to reduced bone density, the symptoms of low testosterone markedly increase as men age.
Here’s the good news: nutritionists, dieticians and other experts have identified foods in which key ingredients can boost low testosterone.
Like most medical issues, it takes more than a narrow focus on one problem or reliance on a magic little pill (including those for erectile dysfunction) to boost testosterone levels.
At the Naples Center for Functional Medicine, we treat the whole patient through an evidence-based, holistic approach. Typically, that begins with a thorough physical examination and detailed health history analysis, supplemented by additional testing to measure many different hormone levels, glucose metabolism, nutritional deficiencies, inflammatory markers, toxin levels and more.
The goal: developing a scientifically and genetically complete profile of a patient. That profile often points to factors that interrupt or inhibit the development of testosterone. In some cases, we will recommend Hormone Replacement Therapy (HRT) as a necessary intervention.
If you’re suffering from low testosterone, start by focusing on a resource completely within your control: your grocery list.
READ MORE: Testosterone-boosting food
Foods that boost testosterone
Seafood is abundant here in Southwest Florida. Shellfish such as shrimp, clams, crabs and oysters are loaded with zinc, selenium and Omega-3 fatty acids, as are salmon and sardines. If fish is not your cup of tea, consider fish oil and zinc supplements.
2. Red wine
Best known for its antioxidant and anti-inflammatory effects, red wine has also been shown to inhibit the production of estrogen-increasing androgens. While additional research is needed, studies have shown that five varieties of red wine are linked to these benefits, in particular cabernet sauvignon.
3. Leafy greens
Kale, spinach, bok choi and other dark, leafy greens are high in magnesium, yet another mineral that contributes to healthy testosterone levels. So, too, is avocado.
Not a salad lover? Grab your blender or juicer and make a healthy smoothie chock full of leafy greens to boost your low testosterone.
READ MORE: NIH study on testosterone and diet
Eggs – the yolk in particular – are loaded with selenium, a testosterone-boosting antioxidant, as well as protein, Vitamin D and healthy fats. Again, while more research is needed, some studies have shown a positive correlation between selenium levels in men and testosterone output.
5. Mushrooms (white button)
These mushrooms are high in the enzyme aromatase, which inhibits the conversion of testosterone into the female hormone estrogen. Studies have shown that foods which inhibit aromatase can also help elevate testosterone.
6. Onions and garlic
Both onions and garlic are high in flavonoids that help reduce inflammation and serve as antioxidants. They’ve also been shown to benefit testosterone production by inhibiting aromatase.
Other helpful flavonoids can be found in parsley, celery, chamomile tea, beer, prune juice and cocoa.
Foods to avoid with low testosterone
In addition to making healthy dietary choices about what to put into your body, avoiding the dreaded “low-T” also means making similarly thoughtful decisions about what to avoid.
Start by reducing, if not eliminating entirely, your intake of sugar, fast food and processed meals, including french fries, hamburgers, potato chips, soda, candy and pastries. We also advise against excessive alcohol use, which has been linked to low testosterone.
READ MORE: Foods to avoid
As always, consult with your physician prior to making any substantial lifestyle, health or nutritional changes.
Ready to start your journey to better health through functional medicine?
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Call us at 239-649-7400 or complete the form below.