Testosterone is usually thought of as a “male hormone.” But it is vital for remaining healthy and strong, in both men and women. Testosterone contributes to the production of human growth hormone (HGH), so it is instrumental in maintaining every cell in your body, and specifically in bone health and building lean muscle.
Testosterone also effects libido, or sex drive, in both men and women, and helps to regulate sleep, and prevent cognitive difficulties.
So, as you can see, testosterone is probably one of your body’s most important hormones. However, both men and women experience decreased testosterone levels as they grow older.
In some cases, if you are experiencing severe symptoms of low testosterone, or low-T, plant-based, bio-identical hormone replacement (BHRT) may be indicated. However, there are also many plant-based foods that can naturally give your testosterone levels a little boost. While there are animal and dairy-based foods that can also boost testosterone, I recommend these plant-based foods because they also are high in antioxidants and other phytonutrients that reduce inflammation, and they should be part of an overall anti-aging diet.
Here Are The Top 5 Testosterone Boosting Foods:
1. Coconut – Coconut has been known to promote lean muscle growth and help regular testosterone production. Coconuts are often shied away from by dieters because they are perceived to be high in fats. But, they are high in the “good fats,” saturated fats that promote the production of hormones, including testosterone. Plant-based saturated fats are actually good for you in moderate amounts. You can get what you need from just a few tablespoons of raw coconut butter, coconut milk or fresh shredded coconut meat.
2. Maca Root – Maca grows in the central regions of South America. It has been used by the indigenous peoples of Peru for thousands of years. The maca root is a relative of the radish. Maca can help keep your hormone levels balanced. It has been used as a kind of aphrodisiac by the Incas of Peru, and it has been shown in modern trials to boost libido in both men and women. It is also said it can reduce stress, which also helps boost testosterone.
3. Pumpkin – Pumpkin is a super-food that is loaded with beta-carotenes and other phytonutrients. Pumpkin seeds in particular, are a handy snack that can be used to boost testosterone. Pumpkin seeds are high in zinc, which is directly related to the production of sex hormones. Pumpkin seeds are also loaded with amino acids that are needed to produce neurotransmitters such as serotonin, which are essential for the production of testosterone. Beyond boosting testosterone, these green little seeds are a healthy source of protein and omega-3 fatty acids.
4. Chia Seeds – No, these are not what those silly Chia pets grow from, chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint, and grows in South America. “Chia” in the language of the Mayan people who have cultivated it for centuries, means “strength.” Like pumpkin seeds, chia seeds are a great source of omega-3s, along with other essential fatty acids, and anti-inflammatory “good fats.” They are also high in zinc. They can be eaten by the handful, sprinkled in salads and/or mixed in smoothies for a testosterone boosting treat!
5. Avocados – Avocados have long been considered an aphrodisiac, and with good reason. They are a testosterone and libido-boosting food. They are filled with healthy fats and packed with B vitamins that lower stress hormones such as cortisol. Whenever stress and cortisol levels go down, testosterone levels usually go up.
Are There Other Ways to Boost Testosterone?
I definitely recommend that any man over 40 think about adding more of these testosterone boosting foods to their diet. The foods on this list are good for you, whether they actually improve your testosterone output or not. And, for many men, if they do give your testosterone production a little boost, that may be all you need.
But, if you are experiencing severe forms of the symptoms related to low-T, you really need to have your levels checked, to see if Testosterone therapy is right for you. The signs of low testosterone can include:
- Unexplained weight gain
- Loss of muscle mass and bone density
- Loss of libido or other sexual wellness issues
The only way to determine your testosterone level is with a proper blood test. If your levels are found to be below what would be considered “normal” for your age and lifestyle, then we can decide on a testosterone therapy plan for you.
That plan can include dietary changes, and an exercise regimen designed to increase testosterone output, along with testosterone replacement therapy that should be necessary. Contact our Miami Testosterone Therapy Clinic today!