This is our article about the best testosterone diet. In this write up, we’ll be covering what you need to be eating and supplementing to see the best results in both your every day lifestyle and in the gym.
Below, we’ll be covering the following areas:
- Supplements to boost testosterone
- Foods to increase testosterone
- Testosterone killing foods
- How to increase testosterone
This guide will cover all those areas and more to give you the best information you need for building a high testosterone diet.
Table of Contents
Supplements to Increase Testosterone
This is the first thing you should be looking into: supplements that increase testosterone.
These are individual nutrients that you’ll only find in trace amounts in foods but they can dramatically boost your testosterone naturally and quickly.
They’re typically minerals, vitamins and select herbs. Here’s our list of the top 8:
- 1. D-Aspartic Acid.
D-Aspartic Acid is a naturally occuring amino acid that can be used by your to promote testosterone levels. It does this by being used in your brain to promote your levels of the Luteinizing Hormone (LH). LH is your body’s precursor to both growth hormone and testosterone, the more of it you have in your system, the more support your testosterone levels have to rise.
- 2. Vitamin D3.
Vitamin D3 is another choice that we recommend you supplement for a strong testosterone diet.
It’s natural vitamin which is technically a hormone which has close links to promoting testosterone.
Studies show that supplementing doses of over 3300 IU of D3 on a daily basis has been seen to help promote testosterone over a long-term period.
- 3. Magnesium.
A great mineral for a testosterone boosting diet. Magnesium in a supplement can help promote your free testosterone levels.
Free testosterone is the level of T your body has available to use. A protein in your blood known as Sex Hormone Binding Globulin (SHBG) binds to your testosterone and reduces its overall anabolic potency.
Magnesium helps by inhibiting that SHBG which allows more testosterone to flow freely without being affected.
- 4. Fenugreek.
Fenugreek is a herb which is commonly used in curry, but can help a lot with a testosterone diet when supplemented.
It’s been seen to help libido, but it can help your testosterone levels.
How? It can regulate your blood sugar. This is important because high blood sugar can lead to high levels of insulin. High insulin can lower your testosterone, this is due to how your body manages your hormones. The more you have of one, the less you have of another.
By using Fenugreek to keep your insulin under control, your testosterone has more support and a better environment to grow.
- 5. Zinc.
Zinc is a great mineral for a testosterone diet and good to supplement. It works in a similar way to D-Aspartic Acid.
By that we mean that it can help to improve your overall levels of the Luteinizing Hormone (LH).
As we’ve mentioned, LH can help improve your overall levels of testosterone and growth hormone to give you the best results.
- 6. Ashwagandha.
Ashwagandha is an effective herb for a testosterone diet. Supplementing it is great for boosting T.
It does this in a similar way to Fenugreek. Whereas Fenugreek helps to manage your insulin levels, Ashwagandha helps your stress.
When your stress hormone (cortisol) is higher, your testosterone is lower. Again, by keeping this in check with something like Ashwagandha, your testosterone has more support to grow.
- 7. Mucuna Pruriens.
Mucuna Pruriens also known as Velvet Bean, is a nutrient you won’t come across in your testosterone diet – you’d have to supplement it.
It’s another ingredient that helps to boost your levels of the Luteinizing Hormone (LH).
Mucuna Pruriens work by promoting your levels of Gonadotropin-Releasing Hormone (GnRH) which is a precursor to LH.
Again, the more LH, the more support you have to grow your testosterone levels and growth hormone.
- 8. Stinging Nettle.
Stinging Nettle is the final nutrient that we’re covering in our list of testosterone diet supplements.
It works in a similar way to Magnesium. The Beta Sitosterol in the nettle inhibits the Sex Hormone Binding Globulin allowing more testosterone to flow through your system freely.
If you’re serious about raising your testosterone levels, then a booster could be a good addition to your testosterone diet.
A testosterone booster is a supplement which is a combination of the minerals, vitamins and nutrients to give a better overall profile for your testosterone diet.
It can give your body a lot of what it needs, rather than taking each option individually. All the ingredients are natural and if they have the right ingredients can help to give you good results.
Natural Testosterone Supplements
So, which are the best natural testosterone supplements for a testosterone diet?
You’re in luck. We’ve already covered them in our Best Testosterone Booster UK page.
Follow that link above and you’ll be able to see the top options and why.
If you’re too lazy for that, here’s the main testosterone boosters we recommend and what they do:
- TestoFuel Review – Good for Bodybuilding
- Centrapeak Review – Effective for Men over 50
- Performance Lab Sport T-Booster Review – Best for Value
Read whichever one applies to your goals the most. They help give your body what you need to help your testosterone grow faster and more effectively.
Which Foods increase Testosterone the Most?
The foods which increase your testosterone the most are typically the ones which are high in the nutrients that we’ve mentioned in this article.
That means you should be looking for foods which are typically meats, dairy or fish. These are high in minerals and vitamins which your body relies on for boosting testosterone levels.
We’ve done the research and boiled it all down to the best foods you should be eating for effective testosterone boosting. Here they are below:
5 High Testosterone Foods you must be Eating
- Tuna – Healthy fish that contains a good amount of Zinc.
- Milk – Contains a good amount of Vitamin D.
- Egg Yolks – High in healthy fats and Vitamin D.
- Oysters – Food that has a good amount of Zinc and trace amounts of Vitamin D.
- Beef – Red meat which contains Zinc and Vitamin D. (Eat in moderation!)
These are all easy to attain foods which can help improve the testosterone boosting foods in your diet. Eating this could all do you a big help in terms of T.
The following however, have the opposite effect and could work against your testosterone levels.
Testosterone Killing Foods
Foods that kill your testosterone are more common than you think. There are many food products out there which can diminish your overall levels of the male hormone.
A good example of this is food that contains sugar. High levels of sugary foods can raise your blood sugar, and by extension, your insulin levels. With higher insulin levels you experience a drop in testosterone, this is due to a process in your system known as homeostasis: the more you have of one hormone the less you have of another. To keep the balance, your testosterone levels will lower when your insulin levels raise.
Here’s a list of foods that are known to kill testosterone:
You can see right away that the chocolate may cause trouble, this is mainly due to the sugar content. However, the rest of the ingredients could also cause problems.
Many of the nutrients in this list are known to increase the activity of aromatase enzyme, which is known for converting your testosterone into estrogen – the female hormone.
These are foods you definitely want to avoid in a testosterone diet.
How to Increase Testosterone Levels Quickly
Finally, now that we’ve covered what you should and shouldn’t be eating for testosterone in your diet, we’ll finish off with some quick tips on how to increase your testosterone levels quickly.
Here are some fast ways to get your testosterone levels higher to see faster results:
- Lift Heavy Weights – Weight lifting encourages muscle growth and signals your body to release more testosterone to support this process.
- Reduce Stress – As we’ve mentioned, higher levels of stress can upset your total hormonal balance, in doing so it can reduce your testosterone levels. Keep calm, relax, and keep your stress levels to a minimum.
- Get Plenty of Rest – A full 8 hours of a restful sleep can help your body get the recovery it needs to fully optimise your testosterone levels.
- Spend More Time in the Sun – Exposing yourself to the sun’s rays can help you get more natural Vitamin D3. This can have a significant impact on your testosterone levels.
- Avoid Sugary Foods! – As we’ve mentioned, high sugar means high insulin and high insulin means low testosterone. Make sure you stay true to your testosterone diet.
As you can see, there are numerous things you can do with both your diet and lifestyle to get the best out of your testosterone.
Stay consistent, train often and you will see the results you’re looking for.