fbpx
Optimise Testosterone with Diet

Optimise Testosterone with Diet

by Ashleigh Feltham Accredited Practising Dietitian and Accredited Nutritionist

 

Optimise Testosterone with DietOptimise Testosterone with Diet

Testosterone is an important hormone for men’s health. It creates a healthy libido, promotes strong bones, supports muscle growth and erythropoiesis, or the production of red blood cells. There are many factors that affect your levels of testosterone, and one of these is diet.

 

 

There are a number of nutrients that play important roles in the production of optimal testosterone levels. These include:

Correct Calorie Count

Being either overweight or underweight is linked to reduced testosterone levels. A diet that provides the right number of calories to reach and maintain a healthy body weight is a key component to achieving optimal testosterone levels. Meeting the amount of serves in each food group recommended for good health promotes a well-functioning body. Whole foods not only provide calories, but a matrix of nutrients to support your health, including optimal levels of testosterone.

Enough Good Fats

Fats are needed to produce testosterone. This does not mean that excess fats are superior; a healthy balance of unsaturated fats is ideal. The sweet spot for testosterone levels seems to be around 30%. One systematic review and meta-analysis found that men who followed a low-fat diet of 20% had 10-15% lower testosterone levels than those men who followed a high-fat diet of 40%.

It is important to include the types of fats that support optimal testosterone levels. Monounsaturated and omega-3 polyunsaturated fats seem to have a positive effect on testosterone. Monounsaturated fats can be found in foods like avocado, extra virgin olive oil and nuts. Omega-3 fats can be found in good amounts in fatty fish, such as sardines and salmon. Omega-3 fats can also be found in plant foods like chia seeds, walnuts and hemp seeds.

Vitamin D

Vitamin D is a fat-soluble vitamin that acts as a hormone in your body. It has been found that men with low levels of vitamin D have significantly lower levels of testosterone than men with optimal levels. Vitamin D is best sourced from the sun, but can also be found in foods such as seafood, dairy, egg yolks and fortified products.

Zinc

Adequate amounts of zinc in your diet is important. Zinc is a mineral that has a direct link to testosterone levels. Foods rich in zinc include seafood, meat, poultry, nuts, seeds, legumes, and wholegrains.

Magnesium

Magnesium is a mineral that is needed for over 300 biochemical reactions in your body. Several studies report a link between adequate levels of magnesium and levels of testosterone. Good sources of magnesium include wholegrains, nuts, seeds, legumes, and beans.

Flavonoids

Flavonoids are a phytonutrient found in plants. They have many health-promoting effects in your body, including anti-inflammatory and antioxidant functions. They also have aromatase inhibitors, which prevent the conversion of testosterone to estradiol, the primary form of oestrogen in your body. Foods rich in flavonoids include fruits, vegetables, and tea.

 

Healthy thyroid healthy heart


Take home message

Having adequate levels of testosterone is important for good health and has a number of functions. Your diet can influence your levels of testosterone in many ways. If you feel like your levels of testosterone are suboptimal, make sure you are ticking all the boxes above in your diet to help promote optimal levels of testosterone.

Seafood Experts nutrition banner

 


References:

  1. Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021 Jun;210:105878. doi: 10.1016/j.jsbmb.2021.105878. Epub 2021 Mar 16. PMID: 33741447.
  2. Zamir A, Ben-Zeev T, Hoffman JR. Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients. 2021 Sep 25;13(10):3375. doi: 10.3390/nu13103375. PMID: 34684376; PMCID: PMC8538516.
  3. Wehr E., Pilz S., Boehm B.O., MãRz W., Obermayer-Pietsch B. Association of vitamin D status with serum androgen levels in men. Clin. Endocrinol. 2009;73:243–248. doi: 10.1111/j.1365-2265.2009.03777.x
  4. Baltaci A.K., Mogulkoc R., Baltaci S.B. Review: The role of zinc in the endocrine system. Pak. J. Pharm. Sci. 2019;32:231–239.
  5. Maggio M., De Vita F., Lauretani F., Nouvenne A., Meschi T., Ticinesi A., Dominguez L.J., Barbagallo M., Dall’Aglio E., Ceda G.P. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int. J. Endocrinol. 2014;2014:1–9. doi: 10.1155/2014/525249.
  6. Rotter I., Kosik-Bogacka D., Dołęgowska B., Safranow K., Karakiewicz B., Laszczyńska M. Relationship between serum magnesium concentration and metabolic and hormonal disorders in middle-aged and older men. Magnes. Res. 2015;28:99–107. doi: 10.1684/mrh.2015.0391.
  7. MInguez-Alarcón L, Chavarro JE, Mendiola J, Roca M, Tanrikut C, Vioque J, Jørgensen N, Torres-Cantero AM. Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian J Androl. 2017 Mar-Apr;19(2):184-190. doi: 10.4103/1008-682X.190323. PMID: 27834316; PMCID: PMC5312216.
  8. Magnesium in Diet. Medline Plus Trusted Health Information for You.
  9. Endocrine Society. “Overweight men can boost low testosterone levels by losing weight.” ScienceDaily. ScienceDaily, 25 June 2012. 
  10. Serwaa D, Bello FA, Osungbade KO, Nkansah C, Osei-Boakye F, Appiah SK, et al. (2021) Prevalence and determinants of low testosterone levels in men with type 2 diabetes mellitus; a casecontrol study in a district hospital in Ghana. PLOS Glob Public Health 1(12): e0000052.

, , ,

Comments are closed.