Healthy testosterone isn’t the first thing we think about as women. We tend to be concerned with estrogen dominance when we’re younger, and with avoiding the symptoms of menopause later in life. But testosterone is important too. Testosterone affects your libido, your recovery, and your ability to build muscle. If you’re feeling the effects of low testosterone, eating testosterone-boosting foods can help you recover.
What is Testosterone?
Testosterone is an “androgen,” or male hormone. It stimulates the development of secondary sex characteristics as boys grow into men. It helps build muscle, deepen the voice, and grow body hair. It’s also essential for sperm production. In men, testosterone is produced primarily in the testes.
However, testosterone is not just found in men. Women also have testosterone, just in smaller amounts. Women produce small amounts of testosterone in their ovaries and adrenal glands.
In both men and women, testosterone helps build healthy bones and muscles. It affects fat distribution and muscle strength. Testosterone supports energy and aids in nerve and muscle repair. It may also support mood and cognitive function. People with low testosterone levels may experience fatigue, depression, and decreased cognitive function.
Why should women worry about testosterone?
As mentioned above, having testosterone in a healthy range is an indicator of your repair ability. Testosterone affects how quickly connective tissues like bones, tendons, ligaments, skin, and nails heal. This impacts your risk of osteoporosis, joint recovery, and even your appearance. Having a balanced mood also depends on healthy testosterone levels.
Of course, there are natural periods in life when production slows down – for example, as you approach menopause, your production may drop significantly – this is especially true for women who have had their ovaries removed.
But adrenal function also impacts testosterone. When you’re exhausted, you may not be able to meet your normal testosterone needs. As mentioned above, women produce testosterone in their ovaries and adrenal glands. The healthier and more resilient your adrenal glands are, the more testosterone they’ll produce.
When we are healthy and well, we have normal levels of stress hormones like cortisol. This helps maintain healthy testosterone levels with great repair potential. But in an emergency, repair hormones like testosterone can become depleted. We are in survival mode, using up hormones to survive the moment. So monitoring your testosterone production can give you an idea of how resilient you are.
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 down hormones, and whether you break them down into dangerous by-products, determines your hormone 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 a decreased sex drive.
- Malaise: Women with low testosterone levels may experience low energy levels and feel fatigued, even if they are getting enough sleep.
- Mood changes: Irritability and even depression may be linked to low testosterone levels.
- Loss of muscle mass and strength: Testosterone plays a key role in building and maintaining muscle, so low testosterone levels can lead to loss of muscle mass and strength.
- Weight Gain: Changes in hormone levels also affect body composition. Low testosterone levels can lead to increased body fat and obesity. It can also make it harder to lose weight.
- Loss of bone density: Testosterone helps maintain bone density. Low testosterone levels weaken bones and increase the risk of osteoporosis.
- Cognitive changes: Some women struggle with concentration and memory due to low testosterone levels.
- Hair Removal: Although it’s less common, some women may experience thinning hair or increased hair loss due to low testosterone levels.
If you experience any of these symptoms, we recommend getting tested first before deciding that you have low testosterone. For women, low testosterone is determined when a blood test shows that your testosterone is below 15 nanograms per deciliter.
Nutrients in foods that boost testosterone
zinc
Zinc is used in hundreds of chemical reactions and is easily deficient. Because zinc plays an important role in hormone health, chronic zinc deficiency can lead to hypogonadism over time. (The gonads are the reproductive organs.) Depletion of the testes (in men) or ovaries (in women) can lead to low testosterone levels.
magnesium
Magnesium appears to affect testosterone production, possibly by reducing oxidative stress. Although the exact mechanism is unknown, research suggests that magnesium may boost testosterone levels. Combining high magnesium intake with regular exercise may be even more effective.
Vitamin D
Vitamin D receptors are found in a woman’s ovaries and adrenal glands, where testosterone is produced. When vitamin D binds to these receptors, it stimulates the ovaries and adrenal glands to produce testosterone.
Getting enough Vitamin D can also improve the quality of your sleep. Since 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 oils and some plant sources. These fats affect inflammation levels in the body, which in turn influence hormones. In men, supplementing with omega-3 for 12 weeks increased testosterone levels. However, this was not the case in women who supplemented with omega-3.
Antioxidants
Antioxidants play an important role in maintaining healthy testosterone levels. Antioxidants work hard to fight oxidative stress and protect cells from damage caused by free radicals. Oxidative stress can damage cells involved in hormone production, such as the ovaries and adrenal glands. Antioxidants protect organs from oxidative damage and support their ability to produce testosterone.
Of course, you can get these nutrients from dietary supplements, but getting them from whole foods is even better.
Foods that boost testosterone
A 2018 study from Taiwan outlined dietary patterns that predict lower testosterone levels, which the researchers described as “higher intake of breads and pastries, dairy products, and desserts, more eating out, and lower intake of homemade foods, noodles, and dark green vegetables.”
Even just eating a whole food diet made in your own kitchen can make a difference. Here are some of the best foods to boost your testosterone levels and improve your overall health.
Grass-fed red meat
Grass-fed red meat, especially beef, is a significant source of zinc, a mineral essential for testosterone production. Zinc acts as a cofactor for many enzymes, including those involved in the synthesis of testosterone. It also helps prevent testosterone from being converted into estrogen by inhibiting an enzyme called aromatase.
Oily fish
Cold water fish like salmon and mackerel contain omega-3 fatty acids that reduce inflammation. Chronic inflammation can suppress the endocrine system, including testosterone production. Omega-3s may also improve insulin sensitivity. Improving insulin regulation can help maintain optimal testosterone levels.
oyster
Shellfish, such as oysters, are one of the foods richest in zinc. Eating them just once a week can make a big difference in your zinc status. This single change can have a measurable effect on your testosterone.
Whole egg
Egg yolks contain cholesterol, which is needed for the body to produce steroid hormones such as testosterone, and they are one of the few foods that contain vitamin D. Vitamin D acts like a hormone in the body and has been linked to increased testosterone levels.
Olive oil is a healthy fat that may boost testosterone due to its unique composition of fats and antioxidants. Some studies suggest that olive oil increases the secretion of luteinizing hormone (LH), which stimulates the production of testosterone. Regular consumption of olive oil may boost LH levels, leading to increased testosterone.
Pumpkin seeds
Pumpkin seeds are a great source of zinc, an important mineral necessary for testosterone production. They also contain phytosterols, plant compounds similar to cholesterol that boost testosterone levels by affecting pathways involved in the production of steroid hormones. Plus, they make a great snack. Here’s how to make roasted pumpkin seeds.
Brazil nuts
Selenium is important for the production and response to testosterone. Soil depletion can lead to selenium deficiency. Brazil nuts are a good source of selenium. Eating 2-3 nuts a day will help you get the amount you need. Even just a few nuts can make a big difference.
Leafy vegetables
Green leafy vegetables are widely known for their health benefits. They’re rich in micronutrients, such as trace minerals, and other health-promoting compounds. They may also support healthy testosterone levels. Leafy vegetables like kale and spinach are good sources of magnesium, which is thought to be involved in testosterone production. Eating a salad a day might keep the doctor away.
broccoli
Broccoli and other cruciferous vegetables contain compounds that prevent the production of harmful estrogens. These compounds are called indoles, which are converted into diindolylmethane (DIM) during digestion. DIM converts estrogen into a less potent form, helping to reduce its overall effect in the body. When the balance between testosterone and estrogen changes, testosterone becomes more active.
pomegranate
Pomegranate seeds and juice are rich in antioxidants such as polyphenols. Studies have shown that pomegranate juice can increase testosterone in both men and women, likely due to the polyphenols. This testosterone-boosting food also makes a great addition to a mocktail.
Ginger
Ginger root is a spicy way to increase testosterone production. Some research suggests that ginger may stimulate testosterone production. In a 2021 study, supplementing with ginger for three months increased testosterone by about 18% in infertile men.
onion
Onions are rich in flavonoids that have been shown to increase testosterone production. Quercetin, a flavonoid found in onions, is being studied for its potential to boost testosterone levels. The nutrients in onions may also help manage factors that contribute to low testosterone, such as obesity and insulin resistance.
Some foods are natural testosterone boosters, while others decrease testosterone.
Foods that block testosterone production
Certain foods can inhibit the production and use of testosterone in the body.
sugar
Sugars in general have a negative effect on hormone balance, with fructose being the worst. Excessive consumption of fructose over a long period of time can lead to insulin resistance and obesity. Insulin resistance can affect the hormonal axis that regulates testosterone production, leading to lower testosterone levels. In women, this can lead to an unhealthy excess of testosterone, which can lead to conditions such as PCOS.
alcohol
The other major dietary impact on testosterone is alcohol. The big downside to alcohol is that it makes fat produce dangerous estrogens that inhibit testosterone. It also puts the body into an inflammatory state.
wheat
Wheat can alter the ratio of testosterone to estrogen subtypes. It also contains phytoestrogens that mimic estrogen in the body. However, wheat is relatively low in phytoestrogens compared to other foods such as soy. Therefore, the phytoestrogens in wheat may not have much of an effect on testosterone. However, in a diet high in phytoestrogens, the effect may be more pronounced.
Conclusion on Testosterone-boosting Foods
If you want to boost your testosterone levels, start by reducing your intake of wheat, sugar and alcohol. If you can eat oysters, try them – you might even start to taste them! If not, focus on lean grass-fed meat and eggs, and add in pumpkin seeds and broccoli. Lifestyle changes like adding strength training can also help. A healthy diet, active living and adequate sleep all support a healthy hormone balance overall.
Have you noticed that your testosterone levels are low? What are you doing to restore them? Share with us below!
