You may wonder how you can increase your testosterone levels naturally, and if certain foods can help (or hurt). We\u2019ll look into the role of testosterone in the body, why testosterone levels decrease, and which diets and foods may affect testosterone levels.<\/span><\/p>\n\n\n\n When discussing testosterone, it\u2019s helpful to understand the difference between \u201ctotal testosterone\u201d and \u201cfree testosterone.\u201d<\/span><\/p>\n\n\n\n Most testosterone in your body is bound to proteins. <\/span>Around 2%<\/span><\/a> of testosterone is unbound, which is known as free testosterone. Free and weakly bound testosterone is <\/span>available<\/span><\/a> for use by the body.<\/span><\/p>\n\n\n\n Some <\/span>research<\/span><\/a> has found that even if your total testosterone levels are normal, low amounts of free testosterone may be associated with conditions like erectile dysfunction. However, studies are still investigating the health impacts of total, free, and bioavailable testosterone levels.<\/span><\/p>\n\n\n\n Diet and testosterone are linked. The foods you eat may reduce \u2014 or help increase \u2014 your testosterone levels.<\/span><\/p>\n\n\n\n According to a <\/span>2021 study<\/span><\/a>, men who ate a more pro-inflammatory diet (high in refined carbohydrates and saturated fats) had lower total testosterone levels than those who ate less inflammatory foods. In addition, those with the highest intake of a pro-inflammatory diet had a 29.6% higher chance of testosterone deficiency compared to those with the least inflammatory diets.<\/span><\/p>\n\n\n\n Research<\/span><\/a> shows a connection between inflammation and reduced testosterone production. In addition, eating a pro-inflammatory diet is <\/span>associated<\/span><\/a> with weight gain and increased risk of obesity, which in turn is <\/span>linked<\/span><\/a> to lower testosterone levels.<\/span><\/p>\n\n\n\n The ketogenic (keto) diet involves eating lots of fats, some protein, and small amounts of carbohydrates. The idea is to prevent your body from using glucose from carbs as an energy source. When you reduce your carb intake enough, your body enters a state called ketosis, where it gets energy from ketones instead, which are produced by fat.<\/span><\/p>\n\n\n\n Besides being a popular diet for weight loss, the keto diet may help increase testosterone, according to some research.<\/span><\/p>\n\n\n\n One <\/span>study<\/span><\/a> of 25 college-aged men doing a resistance training program for 11 weeks found that eating a ketogenic diet was associated with significantly increased total testosterone levels compared to eating a traditional Western diet. In both groups, fat body mass decreased while lean body mass, strength, and power increased.<\/span><\/p>\n\n\n\n According to another <\/span>study<\/span><\/a>, people with type 2 diabetes also experienced a significant increase in testosterone \u2014 as well as vitamin D levels \u2014 after following a ketogenic diet.<\/span><\/p>\n\n\n\n Keto tends to increase the intake of cholesterol, which is important for the production of testosterone and may result in the increase seen in studies. The diet\u2019s long-term health effects are still unclear, though, and more research needs to be done.<\/span><\/p>\n\n\n\n On the other hand, low-fat diets \u2014 the opposite of keto \u2014 were associated with slightly lower testosterone levels in a <\/span>study from 2020<\/span><\/a>. The study controlled for age, body mass index, activity levels, and other factors. However, it concluded that the difference in testosterone levels between low-fat and nonrestrictive diets was small.<\/span><\/p>\n\n\n\n The carnivore diet is a form of keto that removes plant-based foods to cut carbs, focusing almost entirely on consuming animal products. There\u2019s a lot of mythology around the carnivore diet, as higher consumption of foods like red meat is considered more \u201cmasculine.\u201d<\/span><\/p>\n\n\n\n While the carnivore diet may increase testosterone, more studies are needed, and the impact of the carnivore diet on fertility may be overall negative. Some <\/span>research<\/span><\/a> indicates that a diet very high in fat and low in carbohydrates (similar to the carnivore diet or keto diet) may increase total testosterone levels.<\/span><\/p>\n\n\n\n Another <\/span>study<\/span><\/a> also found higher testosterone levels in men eating a high-fat, low-fiber diet compared to a low-fat, high-fiber diet.<\/span><\/p>\n\n\n\n However, there\u2019s still very little research on the carnivore diet. Even if it increases testosterone, <\/span>studies<\/span><\/a> indicate that diets high in processed red meat are associated with <\/span>decreased sperm health<\/span><\/a>, an important factor for fertility.<\/span><\/p>\n\n\n\n Eating a lot of processed meat and eliminating nutrients from plants in your diet may also result in other health issues, such as:<\/span><\/p>\n\n\n\n Like the ketogenic diet, more research needs to be done on the carnivore diet\u2019s long-term effects on fertility and overall health.<\/span><\/p>\n\n\n\n A plant-based diet emphasizes whole, plant-based foods like vegetables, fruits, and legumes while limiting meat, dairy, and processed foods. Plant-based diets include vegan diets, but may also include less restrictive vegetarian or \u201cflexitarian\u201d diets that don\u2019t entirely eliminate animal foods.<\/span><\/p>\n\n\n\n Research<\/span><\/a> indicates that plant-based and vegan diets have little effect on testosterone. Other <\/span>studies<\/span><\/a> have also found that a vegan diet doesn\u2019t impact total or free testosterone. While plant-based diets may not increase testosterone, they\u2019re also unlikely to negatively impact testosterone levels.<\/span><\/p>\n\n\n\n At the same time, plant-based diets offer other health benefits, such as a reduced risk of coronary heart disease, obesity, and type 2 diabetes. Obesity is associated with lower testosterone, so plant-based diets may help you avoid this condition and its effects on your hormone levels and fertility.<\/span><\/p>\n\n\n\n Research<\/span><\/a> also suggests that diets rich in plant-based foods including vegetables, fruits, and nuts are linked to improved sperm quality<\/a>, which may be helpful if you\u2019re trying to conceive<\/a>.<\/span><\/p>\n\n\n\n One food group in the plant-based diet often causes confusion. You may have heard that <\/span>eating soy can affect your sperm<\/span><\/a>, testosterone, and fertility.<\/span><\/p>\n\n\n\n Soy contains compounds called phytoestrogens, which are similar in structure to estradiol (an estrogen). The worry is that eating phytoestrogens may raise your estrogen levels, which may affect fertility.<\/span><\/p>\n\n\n\n However, <\/span>research<\/span><\/a> indicates that you\u2019d need to eat about 40\u201370mg per day of isoflavones, a phytoestrogen found in soy, to see an effect on your health. On average, people in Asia consume around 15\u201350mg per day of isoflavones while people in Western countries eat around 2mg each day.<\/span><\/p>\n\n\n\n Consequently, a <\/span>research review<\/span><\/a> found that regular consumption of soy protein or isoflavones had no significant effect on testosterone levels in men.<\/span><\/p>\n\n\n\n Studies are ongoing regarding the effect of soy on health and fertility. Soy does not currently appear to lower testosterone levels or affect sperm<\/a> health, but if you\u2019re concerned about your fertility, you may consider limiting your consumption of soy.<\/span><\/p>\n\n\n\n Specific nutrients in foods and supplements may help increase your testosterone levels.<\/span><\/p>\n\n\n\n A small <\/span>study<\/span><\/a> of 12 infertile men found that taking 50 micrograms of selenium each day for three months was associated with improved sperm parameters and significantly increased testosterone levels. The selenium may have had a positive effect on Leydig cells, the cells that produce testosterone in the testicles.<\/span><\/p>\n\n\n\n However, other <\/span>research<\/span><\/a> has indicated that selenium supplements may increase the risk of prostate cancer in men who already have high selenium levels.<\/span><\/p>\n\n\n\n Selenium is an essential nutrient for your overall health. Foods high in selenium include:<\/span><\/p>\n\n\n\n Zinc appears to be important for testosterone. One <\/span>study<\/span><\/a> found that blood levels of testosterone were correlated to blood levels of zinc. Restricting zinc led to a decrease in testosterone, while taking zinc supplements led to an increase.<\/span><\/p>\n\n\n\n If you already consume enough zinc through your diet, <\/span>research<\/span><\/a> suggests that a zinc supplement won\u2019t increase your testosterone levels further.<\/span><\/p>\n\n\n\n You can increase your dietary intake of zinc through foods like:<\/span><\/p>\n\n\n\n Fenugreek is an herb used in cooking and as a dietary supplement. <\/span><\/p>\n\n\n\n One <\/span>study<\/span><\/a> found that taking 600 mg per day of Testofen (a fenugreek seed extract) for 12 weeks was associated with increased total and free testosterone levels, compared to a control group.<\/span><\/p>\n\n\n\n However, there\u2019s still insufficient research to support the use of fenugreek for most health conditions, including testosterone levels.<\/span><\/p>\n\n\n\n Testosterone is one of the primary <\/span>hormones that affect male fertility<\/span><\/a>. Along with follicle stimulating hormone (FSH), luteinizing hormone (LH), and other hormones, testosterone plays an important role in spermatogenesis, or the production of sperm.<\/span><\/p>\n\n\n\n Testosterone is required for spermatogenesis to progress past its second phase, meiosis, involving cell division. The hormone is also vital for the differentiation of sperm cells and for mature sperm to be released. Levels of testosterone are significantly higher in the testes compared to the blood, and these elevated levels are <\/span>necessary<\/span><\/a> for normal sperm production.<\/span><\/p>\n\n\n\n Besides aiding sperm production, testosterone influences many areas in the body. It plays a role in sexual development, including the descent of the testes, and contributes to changes during puberty, such as the development of the genitals, the growth of pubic and facial hair, and voice deepening. Testosterone also affects:<\/span><\/p>\n\n\n\nTakeaways:<\/span><\/h3>\n\n\n\n
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Total testosterone vs. free testosterone<\/span><\/h3>\n\n\n\n
How diet affects testosterone<\/span><\/h2>\n\n\n\n
Does the keto diet increase testosterone?<\/span><\/h3>\n\n\n\n
Does a carnivore diet increase testosterone? <\/span><\/h3>\n\n\n\n
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Does a plant-based diet affect testosterone levels? <\/span><\/h3>\n\n\n\n
What about soy and testosterone?<\/span><\/h4>\n\n\n\n
Nutrients and herbs that may improve testosterone levels<\/span><\/h3>\n\n\n\n
Selenium<\/span><\/h4>\n\n\n\n
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Zinc<\/span><\/h4>\n\n\n\n
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Fenugreek<\/span><\/h4>\n\n\n\n
![\"Important](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2020\/09\/sperm-improvement-nutrients-1-500x333.jpg\")
<\/figure>\n\n\n\nWhy are testosterone levels important?<\/span><\/h2>\n\n\n\n
Testosterone and spermatogenesis<\/span><\/h3>\n\n\n\n
What else does testosterone do in the body?<\/span><\/h3>\n\n\n\n
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