What are some foods that increase testosterone

Olive leaf extract: The substance oleuropein (16) is found in the olive leaf and also in smaller quantities in olive oil. It can raise the LH level and thus also the testosterone level, at the same time the stress hormone level is reduced. A specific dose is not known here, so we recommend following the manufacturer's instructions for use. You can find more effects of the olive leaf extract here: The amazing healing power of the olive leaf extract

Magnesium: Magnesium clearly raises testosterone levels, as was shown in a study (4) - both in athletes and in men who prefer a leisurely lifestyle.

Vitamin D3: Vitamin D3 is said to increase testosterone levels when taken at 3,000 IU per day, as the vitamin is involved in its regulation by inhibiting aromatase (see above for nettle root).

B vitamins: Most B vitamins are involved in testosterone production at some point, so - as with any health problem - they play an important role here too.

Therefore, check your supply of the vital substances and nutrients mentioned. If there is a deficiency, take appropriate food supplements, e.g. B .:

  1. 25-30 mg zinc gluconate
  2. 300 - 400 mg magnesium
  3. As much vitamin D3 as you need, you can find more information here.
  4. high-dose vitamin B complex z. B. B-Vitamin Mix from effective nature
  5. The combination of astaxanthin saw palmetto extract was also able to increase testosterone levels in a study, as we had described here.

3. Increase testosterone levels with certain foods

Diet can also affect testosterone levels. First of all, about its abundance of vital substances and antioxidants, as it then provides all the building materials necessary for the formation of testosterone, supplies the relevant organs with all essential nutrients and at the same time protects the body from oxidative stress.

In addition, a diet that can increase testosterone levels provides testosterone-like substances and also cares for the kidneys and adrenal glands.

These two organs are particularly closely linked to the sex hormone balance in men. In addition to the testes, the adrenal glands are another production site for testosterone. And the kidneys interact with testosterone so much that it is said that the kidneys can only be as healthy in a man as his sex hormone balance is. If this is disturbed, the kidneys also suffer.

It is known, for example, that men with kidney disease usually have high levels of estrogen and, at the same time, low levels of testosterone. At the same time, diseased kidneys can lead to impotence.

Foods that now have a positive effect on testosterone levels and can possibly increase them are, for example, the following:

  1. Celery contains significant amounts of testosterone-like substances and is also known to keep the kidneys and adrenal glands healthy (19). For example, celery lowers blood pressure, which the kidneys particularly like. Eat 3 to 4 celery stalks a day or extract the juice from them and drink the juice (mixed with other freshly squeezed juices, e.g. kale, cucumber, spinach and apple).
  2. Maize and especially the maize juice, the maize threads or the maize pollen are considered to be a tonic to raise the testosterone level. Corn increases LH secretion, and LH is known to raise testosterone levels. Simply juice or blend 60-120 g of fresh young corn and mix it with the freshly squeezed celery juice.
  3. Cucumbers are known for their kidney-friendly properties. They provide a lot of organic water and are great for blending into the above juice to dilute it.
  4. Kale is one of the healthiest foods of all, and it should not be missing in therapy for naturally increasing testosterone levels. The kale and other cabbage family contain substances that prevent testosterone from producing too much estrogen. Cabbage plants also provide plenty of beta-carotene, vitamin C, chlorophyll, magnesium, calcium, potassium, iron, folic acid and a number of carcinogenic substances.
  5. Spinach is as rich in vital substances as kale and, due to its nitrate content, improves the oxygen supply to the cells, which among other things. can manifest itself in increased muscle growth. Here (spinach supports muscle formation) we described the mechanism by which spinach and other nitrate-rich vegetables give the body more strength and performance and thus counteract general physical weakness.
  6. Oats should be an important part of every diet and are best consumed on a daily basis. The oats taste great, are digestible and give you bear power in the truest sense of the word. Oats are said to lower SHBG levels and thus increase the amount of free testosterone.
  7. In addition, oats have a relaxing effect on the nerves, which is also very beneficial for the hormonal balance. Because the less the nerves are stressed, the less stress hormones are released that would otherwise lower the testosterone level.
  8. Garlic is a traditional remedy for increasing testosterone levels (11). In animal studies in particular, garlic has shown a resounding effect on testosterone levels. However, you also have to consume an appropriate amount in order to make a difference with the garlic alone. In the studies mentioned, it was 0.8 percent of the daily caloric intake. So if you were consuming 2,500 kcal, for example, then 20 kcal would be required in the form of garlic - that's about 15 g of garlic or 5 cloves of 3 g each. If you hear warnings about garlic that it is more likely to lower testosterone levels, rest assured. This is possible, but only when the garlic content of your meals is 10 to 30 percent, which hardly anyone will do from a culinary point of view alone.
  9. Pine nuts have long been considered an aphrodisiac and a means to increase libido and potency. The Greek doctor Galen (129-216) recommended consuming a mixture of pine nuts, almonds and honey on three evenings in a row in order to experience an increase in masculinity and vitality.
  10. Like the pine pollen mentioned above, the pine nuts also contain testosterone-like compounds and can have a positive effect on testosterone levels.

If all of the measures mentioned are not sufficient, you can get active with bioidentical hormone preparations. It is not about synthetic hormones, which are never really like the body's own hormones, just a little bit similar, but about hormones that are absolutely identical to the body's own.

4. Increase testosterone levels with bioidentical hormone preparations

Before taking testosterone preparations directly, it is much more advisable to take the testosterone precursors or apply them as a cream / gel. Then the organism can produce the required amount of testosterone itself without running the risk of long-term overdosing. This is of course also possible with bioidentical hormones, which could then lead to undesirable side effects.

The precursors of testosterone are DHEA (25-50 mg per day) and progesterone or pregnenolone (15-100 mg per day) - depending on the test result and age. The latter is made from the yam root and is in turn the precursor to testosterone, DHEA and progesterone.

Progesterone in particular is considered a hormone that is often too small in men. If it disappears, however, the risk of diabetes and cardiovascular diseases increase at the same time.

However, the intake of bioidentical hormone preparations should always be discussed with a knowledgeable therapist. Corresponding doctors and naturopaths can be found on the Internet, e.g. B. here.

You can only work with a testosterone gel if a really massive testosterone deficiency is discovered in a saliva or blood test.

At the same time, there are factors that you should absolutely avoid if you want to see your testosterone levels rise. These include the sources for endocrine disruptors mentioned above on the one hand and the testosterone-lowering risk factors described in the next chapter on the other.

Increase testosterone levels: avoid testosterone enemies

In any case, you should avoid alcohol and products or drinks that contain hops, such as beer.

Hops belong to a very strong phytoestrogen, which was already known in ancient times, since girls who regularly worked in hop fields became sexually mature very early. If men consume this plant-based estrogen, their testosterone level drops. The ability of the testes to produce testosterone also decreases in the presence of hops.

Every now and then a licorice tea is not a problem, but you shouldn't consume a pack of licorice sticks a day. Because liquorice can increase the cortisol level and this in turn lowers the testosterone level.

If you also take certain medications on a regular basis, you should check whether these can have a negative effect on your testosterone level. These include, for example:

  1. Pain relievers and anti-inflammatories, such as ibuprofen, diclofenac, aspirin, and acetaminophen
  2. Antibiotics
  3. Antifungal agents, such as fluconazole
  4. Statins
  5. Antidepressants
  6. Antihypertensive drugs
  7. Heart medication

For more detailed information, we recommend the English book by Stephen Harrod Buhner: The Natural Testosterone Plan (see sources).

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  1. (1) Buhner SH, The Natural Testosterone Plan
  2. (2) Stenzel O, Every fifth man has too little testosterone in his blood, 5.1.2009, Die Welt
  3. (3) Wolf T, The Disease Inventors, March 19, 2015, Spiegel Online (deleted from Spiegel)
  4. (4) Cinar V et al., Effects of magnesium supplementation ontestosterone levels of athletes and sedentary subjects at rest and after exhaustion, Biol Trace Elem Res., April 2011, (The effect of magnesium supplementation on testosterone levels in athletes and sedentary people at rest and after exhaustion)
  5. (5) Cook CJ et al., Changes in salivarytestosteroneeconcentrations and subsequent voluntary squat performance following the presentation of short video clips, Horm Behav., January 2012, )
  6. (6) Seo Y et al., The relationship between age and brain response to visual erotic stimuli in healthy heterosexual males, Int J Impot Res., July 2010, (The relationship between age and brain response to an erotic visual stimuli, in healthy heterosexual males Men)
  7. (7) Roney JR et al., Rapid endocrine responses of young men to social interactions with young women, Horm Behav., September 2007, (Rapid endocrine responses of young men after social interaction with young women)
  8. (8) Wehr E et al., Association of vitamin D status with serum androgen levels in men, Clin Endocrinol (Oxf)., August 2010, (Relationship between vitamin D and serum androgen levels in men)
  9. (9) Pilz S et al., Effect of vitamin D supplementation ontestosterone levels in men, Horm Metab Res., Mar 2011, (The effect of vitamin D supplementation on testosterone levels in men)
  10. (10) Kinuta K et al., Vitamin D is an important factor in estrogen biosynthesis of both female and male gonads, Endocrinology., April 2000, (Vitamin D is important for the biosynthesis of estrogen in the gonads in women and men)
  11. (11) Oi Y et al., Garlic supplementation increases testiculartestosterone and decreases plasma corticosterone in rats fed a high protein diet, J Nutr., August 2001, (Supplementation with garlic increases testosterone in testes and lowers corticosterone in rats fed a high protein diet were)
  12. (12) Jalali GR et al., Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis, Ren Fail., May 2010, (The effect of oral zinc therapy on the level of sex hormones in men on hemodialysis)
  13. (13) Netter A et al., Effect of zinc administration on plasmatestosterone, dihydrotestosterone, and sperm count, Arch Androl., August 1981, (Effect of zinc administration on plasmatestosterone, dihydrotestosterone and number of sperm)
  14. (14) Kar Wah Leung et al., Ginseng and male reproductive function, Spermatogenesis, July 2013, (Ginseng and male reproductive functions)
  15. (15) Mark A Moyad et al., What do most erectile dysfunction guidelines have in common? No evidence-based discussion or recommendation of heart-healthy lifestyle changes and / or Panax ginseng, Asian J Androl., November 2012, (What do most guidelines for erectile dysfunction have in common? No evidence-based discussion or recommendation for heart-healthy lifestyle changes and / or Panax Ginseng)
  16. (16) Oi-Kano Y et al., Oleuropein supplementation increases urinary noradrenaline and testicular testosterone levels and decreases plasma corticosterone level in rats fed high-protein diet. May 2013, J Nutr Biochem, (Dietary supplementation with oleuropein increases norepinephrine levels in the urine and testosterone levels in the testes and reduces plasma cortisol levels in rats on a protein-rich diet)
  17. (17) Diaz-Arjonilla M et al., Obesity, low testosterone levels and erectile dysfunction. March 2009, Int J Impot Res, (obesity, low testosterone levels and impotence)
  18. (18) Examine.com, Tribulus terrestris
  19. (19) The effect of celery (Apium graveolens L.) on fertility: A systematic review
  20. (20) Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men

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