In particular, cold water fish like salmon, sardines, tuna, mackerel, trout and herring are good foods to reduce testosterone. Studies have found that Omega-3 supplementation could reduce serum concentrations of testosterone and regulate periods.
Making certain lifestyle changes can also affect testosterone levels. Starting an exercise or weight loss program can help because losing weight can improve symptoms. Some women choose only to treat their symptoms, including shaving or bleaching hair and using facial cleaners for acne or oily skin.
Take Vitamin D
Vitamin D has been associated with reducing androgen levels in women with PCOS. A review of six clinical trials with 183 women with PCOS revealed that vitamin D supplementation significantly reduced total testosterone levels.
Bananas contain an enzyme called bromelain which is known to help boost testosterone levels.
They have a nutrient called calcium-dglucarate that removes toxins and excess estrogen from your body. They also have plenty of resveratrol, which has anti-aromatase and estrogen lowering effects, making blueberries one of the most effective foods to boost testosterone.
Avocados
Avocados provide healthy fat, which is important for hormonal health. Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels ( 14 ).
Among men, consumption of caffeinated coffee increased total testosterone and decreased total and free estradiol. Among women, decaffeinated coffee decreased total and free testosterone and caffeinated coffee decreased total testosterone.
Generally, they're full of monounsaturated fats, omega-3 fatty acids, and zinc. That makes them testosterone powerhouses. Hemp seed, in particular, is an excellent source of zinc. Chia seeds are high in both.
There are biological causes for increased testosterone in women. One such cause may be polycystic ovary syndrome (PCOS), a condition in which the ovaries or adrenal glands produce more male hormones than normal.
Soy and soy-based products
Some research shows that regularly eating soy products like edamame, tofu, soy milk, and miso may cause a drop in testosterone levels. For example, one study in 35 men found that drinking soy protein isolate for 54 days resulted in decreased testosterone levels ( 3 ).
Vitamin D and testosterone: Not just for men
Scientists have also observed a direct correlation between vitamin D and testosterone in women. In a recent cross-sectional study of women, researchers observed a positive, significant correlation between serum 25(OH)D concentrations and total testosterone levels.
Some women with high testosterone levels develop frontal balding. Other possible effects include acne, an enlarged clitoris, increased muscle mass, and deepening of voice. High levels of testosterone can also lead to infertility and are commonly seen in polycystic ovarian syndrome (PCOS).
The results of this study showed that zinc supplementation can improve testosterone levels and sexual function in postmenopausal women.
By contrast, there was no significant change in any testosterone measure in the placebo group. Our results suggest that vitamin D supplementation might increase testosterone levels.
Bromelain, an enzyme found in pineapple, triggers testosterone production which can elevate a man's sex drive. High levels of vitamin C and thiamine in pineapple provide a surge of energy to the body too, thus increasing sexual stamina.
Mechanistically, honey may increase serum level of testosterone by increasing the production of luteinizing hormone, enhancing the viability of Leydig cells, reducing oxidative damage in Leydig cells, enhancing StAR gene expression, and inhibiting aromatase activity in the testes.
Add bananas to your diet if you want to boost testosterone
The Vitamin B6, Magnesium, and bromelain enzymes in bananas make them excellent testosterone boosters. All you have to do is include this convenient and delicious fruit in your daily diet if you want to maintain and/or increase your testosterone levels.
Leafy green vegetables
Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that may increase the body's level of testosterone.
Since oxidative stress is a cause of testosterone deficiency, consuming dark chocolate can boost testosterone levels and sperm production. Dark chocolate also has a number of flavonoids and other antioxidants. Therefore, they can improve testicular function.
Egg yolks contain a great source of vitamin D and can help boost testosterone levels.
Spinach is a superfood that is high in many vitamins and nutrients and it is also one of the foods boosting testosterone.
Cheese, yogurt, grains including bread and pasta, chocolate, and alcohol. Hirt suggests that if you looking to increase your libido, you should refrain from eating the aforementioned foods more than five times a week to keep testosterone at healthy levels.
Strawberries
High levels of cortisol reduce the production of testosterone and make it work less effectively in the body. To get the most gains from your workout, reducing cortisol with these berries is a great move.