5. Eat Healthy Fats
Just like vitamins and other minerals, your body requires healthy fats for optimal functioning. A study published in the Journal of Steroid Biochemistry found that a diet with less than 40 percent of energy as fat led to a decrease in testosterone.
Omega-3 fats are healthy fats that can help boost your testosterone level. You can find omega-3 fats in nuts, avocados, unheated nut oil, fish, egg yolks, olives and olive oil. Monounsaturated fat has a direct effect on your testosterone level. Peanuts, peanut butter, palm oil and canola oil contain this kind of fat.
6. Optimize Your Vitamin D Levels
People with low testosterone often have vitamin D deficiency. A 2011 study from Hormone and Metabolic Research found that healthy, overweight men involved in a weight-reduction program experienced a boost in their testosterone levels after receiving vitamin D every day for a year.
Regular sun exposure is the best way to optimize your vitamin D levels. Soak yourself in early morning sunlight for 10 to 15 minutes daily. This will facilitate the process of vitamin D production.
In addition, eat foods that are rich in vitamin D like fatty fish, fortified milk, fortified cereal, cheese, liver and eggs. You can also take a vitamin D supplement to increase your testosterone level. Before starting a supplement, consult your doctor.
7. Consume Plenty of Zinc
The mineral zinc is important for testosterone production, and zinc deficiency can lead to a drop in testosterone levels. Eating a healthy diet is the best way to increase your zinc intake. Eat foods like red meat, fish, oysters, crab, milk, cheese, beans, nuts and yogurt or kefir.
If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, which is the recommended adult upper limit.
As per the dietary guidelines of the National Institutes of Health (NIH) Office of Dietary Supplements, an adult man should get 11 mg of zinc each day. Always consult a doctor before taking a supplement. Too much zinc intake can interfere with your body’s ability to absorb other minerals, especially copper.
8. Cut Back on the Booze
An article published by the NIH’s National Institute on Alcohol Abuse and Alcoholism reviews research on the effect of alcohol use on the part of the endocrine system involved in male reproduction.
This review concluded that alcohol’s damaging effects on reproduction are mediated at all three levels of the male reproductive unit: the hypothalamus, pituitary and testes. At the same time, excessive alcohol intake has a direct impact on key hormones, including testosterone.
To maintain a healthy testosterone count, keep a close eye on how much you drink. Men should not drink more than 3 to 4 units a day. One unit of alcohol is about a small pub measure of spirits, ½ pint of weak beer or ½ standard glass of wine. Moreover, men should try to have at least 2 alcohol-free days each week.