One B Vitamin which plays a very direct role in testosterone production is Vitamin B6 which supresses the production of estrogen, thereby helping testosterone levels to rise! Oats are an excellent source of a variety of B Vitamins and therefore are one of a range of excellent testosterone boosting foods!
Oats can make testosterone more bioavailable
Whip up some oats or pop a wild oats supplement (aka, Avena sativa) and some of your bound testosterone may be set free. That's because wild oats contain high levels of avenocosides, an active substance that boosts testosterone by releasing T that is bound to proteins.
Oats are a gluten-free whole grain and contain vitamins, minerals, fiber and antioxidants. Best of all, they have been shown to support insulin sensitivity which is an important factor for balancing female hormones. I've included flaxseeds in this recipe because they contain phytoestrogens.
Oats are also rich in vitamins B1 and B6. (Note that B6 reduces prolactin which stimulates the hypothalamus to increase testosterone.) And oats can also potentially improve libido as a source of folate, iron, chromium, zinc, copper and magnesium, all nutrients you need for balanced sexual well-being.
Oatmeal is a staple in many bodybuilders' diets as it provides the slow-releasing carbs necessary for sustained energy during workouts. Adding peanut butter and banana to the mix takes this meal to another level. Both ingredients are excellent sources of protein, critical for muscle recovery and growth.
Did you know that a humble cereal grain could help raise testosterone levels naturally? Cereals containing wheat bran are especially good. This is because wheat bran is high in magnesium, which is proven to raise testosterone levels, especially if you're working out regularly, too.
Because of the fiber content, oatmeal can help lower your "bad" LDL cholesterol, stabilize blood sugar levels and even lower high blood pressure—all of which play a significant role in minimizing risk of developing cardiovascular disease.
It can cause bloating.
"Whole grains such as wheat and oats contain high fiber, glucose, and starch," says Shannon Henry, RD for EZCare Clinic. "All of them are consumed by bacteria in the gut or large intestine which leads to gas and bloating in a few people.
Packed with performance-boosting nutrients, they should be a dietary staple for anyone interested in fitness. As with other wholegrains, oats provide a load of fibre, complex carbohydrates and protein to supply a steady stream of energy, so including them in your diet can help boost both endurance and strength.
There have been hundreds of studies showing particular foods have detrimental effects on your testosterone. These include soy, nuts, fish, spearmint tea, red reishi mushrooms, flaxseed, refined carbohydrates, and hormones in meat. To properly combat these effects, it's important that you eat these foods in moderation.
Regular Exercise: Exercising and being active regularly can help increase testosterone levels, especially in high-intensity interval training and strength training exercises like weightlifting. Enough Sleep: Adequate sleep is essential for overall health, including testosterone production, and therefore beard growth.
Some of the top foods that can increase testosterone levels by 52 percent or more include tuna, low-fat milk, egg yolks, beef, and fortified cereals. Other foods such as oysters, garlic, almonds, and spinach have also been shown to increase testosterone levels.
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
Caffeine generally has a positive impact on testosterone levels. It has been shown that men that consume caffeine on a regular basis, on average, have more testosterone than those that don't. Not only this but the estradiol levels, both free and total, have been reduced.
Do bananas increase testosterone levels? Yes, bananas contain several essential nutrients like Vitamin B, C, Potassium, and Magnesium which help in improving overall health. It also contains an enzyme called bromelain which is known for giving a good boost to testosterone levels.
Fortified milk is a key source of Vitamin D, which is essential for testosterone production.
Broccoli contains two flavonoid compounds; quercetin and kaempferol. These flavonoids increase testosterone levels by stimulating the Leydig cells in your testes to produce more testosterone. A report by Harvard also associates these components with better erectile function.
Almonds: the nutrients that support testosterone production
A nutritional powerhouse for men's health, the almond is loaded with healthy fats, vitamins and minerals that help support testosterone production in the body and maintain healthy levels of the male hormone.
Magnesium-rich vegetables and seeds like spinach, almonds, cashews, and peanuts can increase your blood testosterone levels.