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What Is Testosterone ? 7 testosterone rich foods

What Is Testosterone ?

In this article we will discuss about one of the most common hormone in human body which is generally underestimated for its impact over the human body. We will know which foods are testosterone rich foods and can boost your sexual durability for better life. Testosterone is a hormone in  both women and men. Testosterone is a hormone found in all humans, as well as in other animals and creatures. Testosterone or T is the primary sex hormone in men, and the testicles primarily make testosterone in men. Women’s ovaries also produce testosterone, though in smaller amounts.

The peak production of testosterone starts to increase significantly during puberty and begins to come down after the age of 30-35 or so. Testosterone is connected with sex drive, and it plays an essential role in sperm production. It affects the way men store fat in the body, bone and muscle mass, and even the red blood cell production. Testosterone levels can also affect a man’s mood.

7 testosterone rich foods

Lets talk about the question of the hour which is about the testosterone rich foods. To manage testosterone levels, an overall balance of hormones is essential and very important. For that, a well-balanced, nutrient-dense diet should be consumed. Consumption of testosterone rich foods is recommended to maintain levels of T Hormone in your body, however you can also read about foods that lower testosterone levels in our other article.

Being aware of the total intake of such foods that contain hormones or hormone-mimicking nutrients, such as phytoestrogens, is suggested to achieve improved T levels. Its well-known fact which is proven by multiple studies that these balanced and nutrient-dense diets may have an impact on overall hormone balance.

Along with your primary health care professional’s recommendation, you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are more than essential to your diet are Vitamin D and Zinc, where both are precursors for making testosterone. The following article will focus on the foods highlighting these two nutrients.


Tuna is being a rich source of vitamin D - testosterone rich foods
Tuna is being a rich source of vitamin D

Tuna is being a rich source of vitamin D, a vitamin which is linked to longer life and testosterone production. It’s also good for the heart, rich in protein which is low in calories. Canned or Fresh, eating this fish can be a natural way of boosting testosterone. One serving of tuna fulfills the daily vitamin D needs of a human body.

Low-fat milk with vitamin D

Milk being a good source of protein and calcium. Which is right for bone health, especially in children and women, but milk can also make men’s bones strong too. And the vitamin D content in the milk can also keep your testosterone levels up to date.

Just make sure that you choose milk that’s fortified with vitamin D, like the low fat and skimmed variant’s. They have more moderate amounts of saturated fat but the same amount of nutrients compared to whole milk.

Egg yolks

Egg Yolks
Egg Yolks

Eggs and egg yolks are a rich source of Vitamin D. As egg yolks have more nutrients than egg whites. The saturated fat and cholesterol may even help your low T levels. As long as you are not suffering from a pre-existing cholesterol issue, you can eat eggs.

Fortified cereals

So if you still don’t like the egg’s and you have to keep a watch at your blood cholesterol levels egg’s aren’t the only breakfast food that can help low testosterone levels.

Many brands that make cereals fortify their cereals with vitamin D, and some heart-healthy nutrients. Considering fortified cereals in your breakfast can help you jump start your testosterone levels.



Oyster is known for its aphrodisiac qualities. This helps in improving sex drive because of the level of zinc which it contains. As it has been mentioned, zinc is essential for male sex drive.
There are some other foods which contain zinc including Crab, red meat and lobster,



Zinc being one of the most important minerals to help you boost your T levels is readily available in Crab and lobster and in a great quantity.
A study by the national institute of health, Alaskan King Crab has 43 percent of your daily zinc.


When we talk about male-hormone health, beans may offer more benefits than you can imagine. Black, white, and kidney beans all are considered amazing sources of vitamin D and zinc and are very good to boost your testosterone levels.

More food for thought – Dietary changes may help with low testosterone levels, but there’s no cure for hypogonadism. A primary health care professional must confirm that you have low T levels through a blood test or physical exam.

If low testosterone is diagnosed, then you may be prescribed testosterone hormone replacement therapy.

You may be prescribed some of the following.

1. tablets or pills
2. skin patched
3. topical gel
4. injections

The following medications come with the risk of serious side effects and health issues, so consult your doctor beforehand.
Note: Consider making dietary changes to boost your overall health. Also look at the possible outcomes if you for the testosterone replacement  surgery or choose to take medications for testosterone boost, as some of the medications indicates negative impact on health and prostate on the longer usage.

Symptoms of Low Testosterone

Low testosterone levels, also called low T levels, can cause many symptoms in men, including:

  • A decrease in sex drive
  • Less energy production
  • Gain in weight
  • Depression
  • Moodiness
  • Low levels of self-esteem
  • Lesser body hair growth
  • Thinning of bones

As we know that testosterone production naturally comes off as a man ages, other factors can cause levels of hormones to drop. An injury to the testicles and cancer treatments like chemotherapy or radiation therapy can affect testosterone production negatively.

Testing testosterone – Blood Test

A blood test can tell you your testosterone levels. There’s a wide range of standard or healthy ranges of testosterone in the bloodstream.

The average levels of testosterone for men are somewhere in the range of 270 and 1,070 nanograms per deciliter (ng/dL) for adult males, and somewhere in the range of 15 and 70 ng/dL for adult females.

Ranges and levels of the result can be different among diagnostic labs, so it’s important to talk with your primary health care physician about your results.

Testosterone Replacement Therapy

Lower testosterone production is a condition known as Hypogonadism, doesn’t generally require treatment.

You might be a contender for testosterone replacement treatment if low T is interfering with your well-being and quality of life. Artificial testosterone can be taken orally, through injections, or with gels or skin patches.

Replacement treatment may create desired results, for example, more muscle bulk and a stronger sex drive. In any case, the procedure carries some reactions. These include:

  • Fluid retention
  • Testicles shrinking
  • Oily skin
  • Lower or decreased sperm production

There is not such risk associated with testosterone replacement therapy as study (PMID: 29623698) conducted have found there is no greater risk of cancer in the prostate with testosterone replacement therapy, but it is still a topic of ongoing research.

However in contrast to the given research there is another study, which shows that there’s a lower risk of more aggressive prostate cancer for those on testosterone replacement therapy, hence more research is needed on this topic. However, we will still recommend you to first trying improve testosterone levels naturally.

Conclusion – Natural Testosterone vs Artificial

The most common association of testosterone in men is sex drive. It also affects bone and muscle mass, fat storage, red blood cell production, and mental health.

A man’s mental and physical health can be affected due to abnormally low levels of testosterone.

Your primary health care professional can check your testosterone levels with a basic blood test. Testosterone replacement therapy is accessible to treat men with low levels of testosterone.

If in case you have low T levels, ask your primary health care professional if replacement therapy might benefit you.
Eat and get higher testosterone levels.

Testosterone is a male sex hormone, also an anabolic steroid that affects more than just the sex drive. The hormone is also responsible for many other health aspects like bone and muscle health, sperm production, and hair growth.

Anyone can lose testosterone as they age, as well as from chronic illness. Hypogonadism also referred to as low testosterone, is often treated medically to prevent future health problems.

So as a conclusion consumption of testosterone rich foods is recommended anytime before going for surgery and medications.