Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. If you’re concerned about substance use, you can visit the Substance Abuse and Mental Health Services Administration website for more information on treatment and support. However, more research is necessary to better understand how pomegranates or their juice can affect testosterone. However, we need more research, especially in humans, before we can draw conclusions about selenium’s effect on testosterone. More research is necessary to fully understand how boron supplements affect testosterone. Order a Comprehensive Hormone Panel from Walk-In Lab today and establish your baseline for successful testosterone optimization. The investment in proper testing and nutritional planning pays dividends in improved energy, body composition, and overall quality of life. You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients. Even moderate drinking of two to three drinks per day measurably reduces testosterone and increases estrogen through enhanced aromatase activity and impaired liver clearance of estrogen metabolites. Magnesium supports testosterone through multiple pathways including SHBG reduction, sleep improvement, and cortisol modulation. My standard recommendation for testosterone-optimized nutrition is 30 to 40 percent of total calories from fat, with emphasis on monounsaturated and saturated sources. Monounsaturated fats from olive oil, avocados, and nuts have the strongest association with higher testosterone. The human heart beats around 100,000 times a day, sending life-sustaining blood through every corner of the body. From oysters to olive oil, from spinach to pomegranates, nature offers an abundant menu for sustaining one of the body’s most vital hormones. Learn all about the sex hormone here, including its primary benefits. There's more to testosterone than guys behaving badly. For example, did you know that testosterone is a key player in prostate cancer? When you think of testosterone, what comes to mind? Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Vitamin D is a micronutrient that plays a key role in many aspects of health. A recent study found that it may increase levels of follicle-stimulating hormone and luteinizing hormone. Some lifestyle changes and healthy habits can also boost your testosterone. More than 33% of men over 45 may have lower than normal testosterone levels. If you think you may have symptoms of low testosterone or excess testosterone, talk to your healthcare provider. Foods that may help boost testosterone levels include fatty fish, shellfish, dark green vegetables, avocados, eggs, cocoa products, cherries, berries, and pomegranate. Berries and cherries are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and increase testosterone production. Additionally, the review noted that testosterone levels are higher in those with optimal selenium levels in their blood. Egg yolks are rich in healthy fat, protein, and selenium, a mineral that acts as an antioxidant in your body. Meaningful improvements in testosterone levels typically become apparent within 8-12 weeks of implementing consistent dietary changes, though some men may notice symptom improvements within 4-6 weeks. Whole eggs, shellfish, and organ meats provide cholesterol along with other testosterone-supporting nutrients, making them valuable additions to hormone-optimization diets. Recent research shows that dietary cholesterol has minimal impact on blood cholesterol levels for the majority of individuals, while providing essential raw materials for hormone synthesis.
