Healthy testosterone levels might not be the first thing on our minds as women. We often focus on managing estrogen dominance in our younger years and addressing menopausal symptoms later on. However, testosterone plays a crucial role too. It influences our sex drive, stamina, and muscle-building capabilities. If you’re noticing symptoms of low testosterone, incorporating foods that boost testosterone can be a helpful strategy for improvement.

What is Testosterone?

Testosterone is an androgen, a type of male sex hormone crucial for developing secondary sexual characteristics during puberty, such as increased muscle mass, a deeper voice, and body hair growth. It also plays a key role in sperm production, with most of it being produced in the testicles.

While testosterone is primarily associated with men, it is also present in women, albeit in smaller amounts. Women produce testosterone in their ovaries and adrenal glands.

In both genders, testosterone contributes to building and maintaining strong bones and muscles, influences fat distribution, and supports muscle strength. It also plays a role in energy levels, nerve and muscle repair, and may even impact mood and cognitive function. Low testosterone levels can lead to symptoms such as fatigue, depression, and impaired cognitive function.

Why Women Should Monitor Their Testosterone Levels

Testosterone, when maintained within healthy ranges, plays a crucial role in our body’s repair processes. It affects the healing rate of connective tissues such as bones, tendons, ligaments, skin, and nails. This hormone influences our risk of osteoporosis, impacts joint recovery, and even affects our physical appearance and mood stability.

Naturally, testosterone levels can decline during certain life stages, such as approaching menopause, especially for women who have undergone ovary removal.

Additionally, adrenal function plays a significant role in testosterone production. When we’re stressed or fatigued, our ability to maintain adequate testosterone levels may be compromised. Women produce testosterone in both the ovaries and adrenal glands, so supporting adrenal health can enhance testosterone production.

In a healthy state, balanced stress hormones like cortisol support normal testosterone levels and effective repair processes. However, in high-stress or emergency situations, the body prioritizes immediate survival, depleting hormones like testosterone in the process. Monitoring testosterone levels can thus provide insights into your overall resilience.

Focusing on quality sleep, regular exercise, and nurturing relationships can improve hormone balance. Since hormones are constantly broken down and metabolized, how efficiently this process occurs—and whether it produces harmful byproducts—can significantly impact your hormonal health.

Signs of Low Testosterone in Women

Low testosterone levels in women can manifest through several symptoms, including:

• Decreased Libido: A noticeable reduction in sexual desire is a common sign of low testosterone.
• Fatigue: Persistent tiredness and low energy levels, even with sufficient rest, can indicate a testosterone deficiency.
• Mood Fluctuations: Low testosterone may lead to increased irritability and feelings of depression.
• Reduced Muscle Mass and Strength: Since testosterone is crucial for muscle development and maintenance, low levels can result in diminished muscle mass and strength.
• Weight Gain: Hormonal changes can influence body composition, leading to increased body fat and making weight loss more challenging.
• Lower Bone Density: Testosterone supports bone density, and reduced levels can weaken bones, heightening the risk of osteoporosis.
• Cognitive Difficulties: Issues with focus and memory can occur with low testosterone levels.
• Hair Loss: Although less common, some women may experience thinning or loss of hair due to decreased testosterone levels.

If you identify with these symptoms, it’s important to get tested before concluding that you have low testosterone. For women, a testosterone level below 15 nanograms per deciliter in a blood test is generally considered low.

Nutrients in Foods That Boost Testosterone

Zinc

Zinc is crucial for numerous biochemical processes, and deficiency is relatively common. It plays a significant role in hormone health, and a long-term lack of zinc can lead to hypogonadism, affecting the reproductive organs (testes in men and ovaries in women), which can result in lower testosterone levels.

Magnesium

Magnesium may influence testosterone production, potentially by reducing oxidative stress, although the exact mechanism is not fully understood. Research indicates that higher magnesium levels can boost testosterone. Combining a diet rich in magnesium with regular physical activity can enhance this effect even further.

Vitamin D

Vitamin D receptors are found in the ovaries and adrenal glands, where testosterone is produced in women. When vitamin D attaches to these receptors, it can stimulate both the ovaries and adrenal glands to produce more testosterone.

Adequate levels of vitamin D can also enhance sleep quality. Since poor sleep can lead to decreased testosterone levels, maintaining sufficient vitamin D is beneficial for supporting healthy testosterone levels.

Omega-3 Fatty Acids

Omega-3 fatty acids, which are found in fish oil and certain plant sources, are beneficial fats that can impact inflammation and, consequently, hormone levels. In men, a 12-week supplementation with omega-3s was shown to increase testosterone levels. However, similar supplementation did not yield the same results in women.

Antioxidants

Antioxidants are essential for maintaining healthy testosterone levels. They help counteract oxidative stress and shield cells from harmful free radicals. Since oxidative stress can damage hormone-producing cells, such as those in the ovaries and adrenal glands, antioxidants play a protective role, supporting these organs’ ability to produce testosterone.

While supplements can provide these nutrients, obtaining them through whole foods is generally more beneficial.

Foods to Boost Testosterone

A 2018 study from Taiwan identified a diet associated with lower testosterone levels. This diet was characterized by high consumption of bread, pastries, dairy products, and desserts, frequent dining out, and low intake of homemade meals, noodles, and dark green vegetables.

Switching to a whole foods diet prepared at home can significantly impact testosterone levels. Here are some top foods that can help enhance testosterone levels and support overall health.

Grass-Fed Red Meat

Grass-fed red meat, especially beef, is an excellent source of zinc, which is crucial for testosterone production. Zinc serves as a cofactor for various enzymes, including those essential for synthesizing testosterone. Additionally, it helps prevent the conversion of testosterone into estrogen by inhibiting the enzyme aromatase.

Fatty Fish

Cold-water fish, such as salmon and mackerel, are rich in omega-3 fatty acids, which can help reduce inflammation. Chronic inflammation can negatively affect the endocrine system and suppress testosterone production. Omega-3s may also enhance insulin sensitivity, which supports the maintenance of optimal testosterone levels.

Oysters

Oysters are among the highest natural sources of zinc. Consuming even one serving per week can significantly improve your zinc levels and potentially lead to noticeable increases in testosterone.

Whole Eggs

Egg yolks contain cholesterol, which is essential for producing steroid hormones such as testosterone. Additionally, egg yolks are one of the rare food sources of vitamin D, which functions similarly to a hormone in the body and is linked to increased testosterone levels.

Extra Virgin Olive Oil

Extra virgin olive oil is a healthy fat that may positively affect testosterone levels due to its unique blend of fats and antioxidants. Research indicates that olive oil might enhance the secretion of luteinizing hormone (LH), which plays a role in stimulating testosterone production. Regular consumption of olive oil could boost LH levels, potentially leading to higher testosterone.

Pumpkin Seeds

Pumpkin seeds are a rich source of zinc, an essential mineral for testosterone production. They also contain phytosterols, plant compounds that resemble cholesterol and help support testosterone levels by affecting the pathways involved in steroid hormone synthesis. Plus, they make a delicious and healthy snack! Here’s a simple recipe for roasted pumpkin seeds.

Brazil Nuts

Selenium plays a crucial role in both the production and regulation of testosterone. Due to soil depletion, selenium deficiencies are common. Brazil nuts are a great source of selenium, and consuming just two or three nuts a day can meet your daily requirement. Including these nuts in your diet can have a significant impact.

Leafy Greens

Green leafy vegetables are celebrated for their numerous health benefits. They are packed with micronutrients, trace minerals, and other compounds that enhance overall well-being and may also support healthy testosterone levels. Leafy greens like kale and spinach are particularly high in magnesium, which is believed to play a role in testosterone production. Incorporating a daily salad into your diet could contribute to better health.

Broccoli

Broccoli and other cruciferous vegetables contain compounds that help prevent the formation of harmful estrogens. These compounds, known as indoles, convert into diindolylmethane (DIM) during digestion. DIM can assist in converting estrogen into less active forms, which may help rebalance testosterone and estrogen levels. This adjustment can potentially enhance testosterone’s effectiveness.

Pomegranate

Pomegranate seeds and juice are packed with antioxidants, particularly polyphenols. Research indicates that pomegranate juice can elevate testosterone levels in both men and women, likely due to these polyphenols. This testosterone-boosting fruit also adds a delightful touch to mocktails!

Ginger

Ginger root is a potent spice that may enhance testosterone production. Studies suggest that ginger could stimulate testosterone levels. For example, a 2021 study found that supplementing with ginger for three months led to nearly an 18% increase in testosterone among men with fertility issues.

Onions

Onions are rich in flavonoids, such as quercetin, which have been linked to increased testosterone production. The nutrients in onions may also help address factors that contribute to low testosterone, including obesity and insulin resistance.

While certain foods can naturally boost testosterone, others may have the opposite effect.

Foods to Avoid for Optimal Testosterone Levels

Certain foods can negatively impact your body’s ability to produce and use testosterone effectively.

Sugar

Sugar, particularly fructose, can disrupt hormonal balance. Excessive fructose consumption over time can lead to insulin resistance and weight gain. Insulin resistance can interfere with the hormonal axis responsible for regulating testosterone production, which may result in reduced testosterone levels. In women, it can lead to elevated levels of testosterone, potentially contributing to conditions such as PCOS.

Alcohol

Alcohol consumption is another significant dietary factor that can hinder testosterone production. It can lead to the conversion of fats into harmful estrogens, which may interfere with testosterone levels. Additionally, alcohol promotes inflammation in the body, further disrupting hormonal balance.

Wheat

Wheat can alter the balance between testosterone and estrogen by affecting the levels of these hormones. It contains phytoestrogens, which can imitate estrogen in the body. While wheat has lower levels of phytoestrogens compared to sources like soy, a diet high in phytoestrogens might still have a noticeable impact on testosterone levels.

Final Thoughts

To increase testosterone levels, start by reducing your intake of wheat, sugar, and alcohol. If you’re open to trying them, oysters can be a great addition due to their high zinc content. Otherwise, emphasize foods like grass-fed red meat, eggs, pumpkin seeds, and broccoli. Incorporating resistance training into your routine can also support testosterone production. Overall, maintaining a healthy diet, staying physically active, and ensuring adequate sleep are key to promoting balanced hormone levels.