Healthy testosterone isn’t the first thing we think about as women. We tend to be more concerned about estrogen dominance in our younger years and avoid menopausal symptoms later in life. But testosterone is important too! This affects your sex drive, elasticity, and ability to build muscle. If you are feeling the effects of low testosterone levels, eating testosterone-boosting foods may help you recover.
What is Testosterone?
Testosterone is an “androgen,” a male sex hormone. This stimulates the development of secondary sexual characteristics as the boy grows into a man. It helps you build muscle, deepen your voice, and grow body hair. It is also essential for sperm production. In men, testosterone is made primarily in the testes.
But testosterone doesn’t just happen to men. Women also have testosterone. They just have less of it. Women produce less testosterone in their ovaries and adrenal glands.
In both men and women, testosterone helps the body build healthy bones and muscles. It affects fat distribution and muscle strength. Testosterone also supports energy and aids nerve and muscle recovery. It may also support mood and cognitive function. People with low testosterone levels may experience fatigue, depression, and cognitive decline.
Why should women worry about testosterone?
As mentioned, having testosterone in a healthy range is an indicator of our ability to recover. This affects how quickly connective tissues such as bones, tendons, ligaments, skin, and nails heal. This affects our risk of osteoporosis, affects joint recovery, and even affects our appearance. Having a balanced mood also depends on healthy testosterone levels.
Of course, there are times in our lives when we naturally earn less. For example, as you approach menopause, your levels may decrease significantly. This is especially true for women who have had their ovaries removed.
However, adrenal function can also affect testosterone. When we become exhausted, we may not be able to meet our normal testosterone needs. As mentioned earlier, women produce testosterone in their ovaries and adrenal glands. The healthier and more resilient your adrenal glands are, the better your testosterone production will be.
When we are healthy and growing well, stress hormones such as cortisol are at normal levels. This allows us to have healthy testosterone levels along with good recovery abilities. However, in an emergency situation, recovery hormones such as testosterone can be depleted. We are in survival mode, burning out hormones to get through the present moment. Therefore, monitoring testosterone production may indicate resilience.
The more you focus on quality sleep, vigorous exercise, and healthy relationships, the better your hormone levels will be. All hormones are consumed and broken down. How quickly you break it down and whether it breaks down into dangerous byproducts can create a hormonal balance.
Symptoms of Low Testosterone in Women
Symptoms of testosterone deficiency in women include:
- Decreased libido: One of the most common symptoms of low testosterone in women is decreased sex drive.
- fatigue: Women with low testosterone may feel tired and have decreased energy levels despite getting enough sleep.
- Mood changes: Irritability and even depression can be associated with low testosterone levels.
- Loss of muscle mass and strength: Testosterone plays an important role in building and maintaining muscle. Therefore, at low levels, muscle mass and strength may decrease.
- getting fat: Changes in hormone levels can also affect body composition. Low T can lead to increased body fat and even obesity. It can also make weight loss more difficult.
- Decreased bone density: Testosterone helps maintain bone density. Low levels can weaken bones and increase the risk of osteoporosis.
- Cognitive changes: Some women have difficulty concentrating and memory due to low testosterone levels.
- hair loss: Although less common, some women may experience hair thinning or hair loss due to low testosterone levels.
If you can relate to these symptoms, it might be a good idea to do some tests first before assuming you have low testosterone levels. In women, testosterone levels are considered low if a blood test shows less than 15 nanograms per deciliter.
Nutrients in Testosterone-Boosting Foods
zinc
Zinc is used in hundreds of chemical reactions, and it is easy to become deficient in zinc. Because of its important role in hormonal health, chronic zinc deficiency can lead to hypogonadism over time. (The gonads are our reproductive organs). Testicular (male) or ovarian (female) depletion may cause low testosterone levels.
magnesium
Magnesium appears to affect testosterone production, possibly by reducing oxidative stress. The exact mechanism is unknown. However, studies have shown that magnesium may increase testosterone levels. It is even more effective when combined with high magnesium intake and regular exercise.
Vitamin D
Vitamin D receptors are present in women’s ovaries and adrenal glands, where testosterone is produced. When vitamin D binds to these receptors, it can stimulate the ovaries and adrenal glands to produce testosterone.
Getting adequate levels of vitamin D can also improve sleep quality. Because lack of sleep can decrease testosterone, adequate vitamin D supports healthy testosterone levels.
Omega-3 fatty acids
Omega-3 fatty acids are healthy fats found primarily in fish oil and some plants. These fats can affect the level of inflammation in your body, which can affect your hormones. In men, omega-3 supplementation for 12 weeks increased T levels. However, this was not the case for women who supplemented with omega-3s.
antioxidant
Antioxidants play an important role in maintaining healthy testosterone levels. They work hard to fight oxidative stress and protect cells from harmful free radicals. Oxidative stress can damage cells involved in hormone production, such as those in the ovaries and adrenal glands. Antioxidants protect your organs from oxidative damage and support your ability to produce testosterone.
Of course, you can get these nutrients through dietary supplements, but it is much better to get them from whole foods.
Testosterone Boosting Foods
A 2018 Taiwanese study described diet as predictive of low testosterone. The researchers described this as “higher consumption of breads, pastries, dairy products, and desserts, and lower consumption of eating out, home-cooked meals, noodles, and dark green vegetables.”
You can make a difference just by eating a whole foods diet made in your own kitchen. But some of the best foods to increase your testosterone levels and improve your overall health include:
grass-fed red meat
Grass-fed red meat, especially beef, is an important source of zinc, a mineral essential for testosterone production. Zinc acts as a cofactor for many enzymes, including those involved in testosterone synthesis. It also helps prevent the conversion of testosterone to estrogen by inhibiting an enzyme called aromatase.
fatty fish
Cold-water fish like salmon and mackerel provide omega-3 fatty acids, which help reduce inflammation. Chronic inflammation can suppress the endocrine system, including testosterone production. Omega-3s may also improve insulin sensitivity. Better insulin control can help maintain optimal testosterone levels.
cave
Shellfish, such as oysters, are the richest foods in zinc. Just taking it once a week can make a significant difference in your zinc status. Just that one change can cause a measurable change in testosterone.
whole eggs
Egg yolks contain cholesterol, which your body needs to make steroid hormones such as testosterone. Egg yolks are also one of the few food sources of vitamin D. Vitamin D acts like a hormone in the body and is associated with higher levels of testosterone.
Olive oil is a healthy fat that can boost testosterone due to its unique composition of fats and antioxidants. Some studies suggest that olive oil improves luteinizing hormone (LH) secretion. This hormone stimulates testosterone production. Regular inclusion of olive oil may improve LH levels and thus increase testosterone.
pumpkin seeds
Pumpkin seeds are an excellent source of zinc, an essential mineral needed for testosterone production. It also contains phytosterols, which are plant compounds similar to cholesterol. Phytosterols support testosterone levels by influencing pathways involved in steroid hormone production. Plus they make great snacks! Here’s how to make roasted pumpkin seeds:
Brazil nuts
Selenium is important for producing and responding to testosterone. When soils are depleted, they can easily become deficient in selenium. Brazil nuts are a great source of selenium. Eating 2-3 nuts a day will help you get the amount you need. Just a few of them can make a big difference.
leafy vegetables
Green leafy vegetables are known for their many health benefits. It is rich in micronutrients such as trace minerals and other compounds that promote well-being. It may also support healthy testosterone levels. Leafy greens like kale and spinach are excellent sources of magnesium, which is thought to be involved in testosterone production. If you eat a salad a day, you might never need a doctor.
broccoli
Broccoli and other cruciferous vegetables contain compounds that may prevent the production of bad estrogen. These compounds are called indoles and can be converted to diindolylmethane (DIM) during digestion. DIM may help convert estrogen into a less potent form, reducing its overall impact on the body. This change in testosterone-estrogen balance can increase the activity of testosterone.
Pomegranate
Pomegranate seeds and juice are rich in antioxidants, including polyphenols. Studies have shown that pomegranate juice may increase testosterone in both men and women due to its polyphenols. This testosterone-boosting food also makes great mocktails!
ginger
Ginger root is a spicy way to increase testosterone production. Some studies suggest that ginger may stimulate testosterone production. A 2021 study found that supplementing with ginger for three months increased testosterone by nearly 18% in men with infertility issues.
onion
Onions are rich in flavonoids, compounds known to increase testosterone production. Quercetin, a flavonoid found in onions, has been studied for its potential to increase testosterone levels. The nutrients in onions may also help manage factors that lower testosterone levels, such as obesity or insulin resistance.
Some foods can be natural testosterone boosters, while others can deplete testosterone.
Foods that interfere with testosterone production
Some foods work against your body’s production and use of testosterone.
sugar
In general, sugar is bad for hormonal balance, but the worst is fructose. Over time, consuming too much fructose can lead to insulin resistance and obesity. Insulin resistance can affect the hormonal axis that regulates testosterone production, potentially lowering testosterone levels. In women, it can lead to an unhealthy excess of testosterone, leading to conditions like PCOS.
alcohol
Another major dietary choice that counteracts testosterone is alcohol. The main disadvantage of alcohol is that it causes fat to produce dangerous estrogen, which can block testosterone. It also puts the body in an inflammatory state.
wheat
Wheat can change the ratio of testosterone and estrogen subtypes. It also contains phytoestrogens, which can mimic estrogen in the body. However, wheat has a relatively low phytoestrogen content compared to other sources such as soy. Therefore, wheat phytoestrogens may not have a significant effect on testosterone. However, the effects may be more pronounced if you eat a diet high in phytoestrogens.
Conclusion on Testosterone Boosting Foods
To increase your testosterone levels, start by lowering your wheat, sugar, and alcohol intake. If you can tolerate it, eat the oysters. Who knows, you might enjoy it too! Otherwise, focus on grass-fed red meat and eggs, and add pumpkin seeds and broccoli. Lifestyle changes, such as adding resistance training, may also help. Eating healthy, staying active, and getting enough sleep generally help maintain a healthy hormonal balance.
Did you know that you have low testosterone levels? What are you doing to bring them back? Please share below!
