A deficiency in the major male sex hormone is a health condition that affects some 13.8 million American males over the age of 45, according to United States census data. Side effects of “Low-T” include reduced libido, fat gain, hair thinning, muscle loss, limp erections, depression …
Actually, one heart study discovered that that the lower a male’s testosterone levels, the greater his risk of death from any type of condition—cardiovascular disease in particular. Adding insult to injury, the FDA says there’s little proof that testosterone drugs are helpful.
On the bright side, you can raise your testosterone naturally, and a good diet plays a vital role. So get a pen, jot down a grocery list of these testosterone increasing foods and get ready to release your hard-wired alpha male.
1 — SPINACH
There is a reason that Olive Oyl was totally infatuated with Popeye, and it might not have been his bicep muscles (wink!). Spinach is one of the best nutritional sources of magnesium, a mineral associated with muscle development that is important for reproductive function in males both old and young, sedentary and active.
One study that compared non-active people to athletes found that supplementing with 22 milligrams magnesium per pound of body weight over the course of four weeks elevated testosterone levels in both groups. And two different studies, one on a group of males over the age of 65 and a second on a more youthful 18-30 year old cohort, present the same verdict: levels of testosterone (and muscle strength) are directly associated to the amount of magnesium in the body.
2 — OYSTERS
It is probably no coincidence that Giacomo Casanova, who was known to eat 50 oysters for breakfast every morning, supposedly bed half of Europe. After all, oysters are rich in zinc, a mineral that raises testosterone while simultaneously increasing growth factor hormone—both of which boost muscle growth as well as physical performance in and out of the bedroom.
One study revealed that six months of taking zinc supplements among slightly zinc-deficient senior males doubled serum levels of testosterone. And another eight-week trial discovered that college football players who took a nightly zinc supplement showed boosted T-levels and enhanced leg strength that was 250 percent higher than a placebo. Additionally, research has shown that men deficient in zinc to be at a greater risk for infertility caused by low testosterone levels.
Author: Blake Ambrose