Can Diet Boost Testosterone?

What Are Sex Hormones?

Hormones are crucial messengers in the body. They allow cells and organs to communicate with each other, thereby influencing many bodily processes—including physical development and sexuality. The male and female sex hormones are essential for these processes.

Male sex hormones are known as androgens, with testosterone being the most important sex hormone in men. Its metabolite, dihydrotestosterone (DHT), also plays a hormonally active role. Female sex hormones include oestrogens (mainly oestradiol), gestagens (primarily progesterone), and pregnancy-specific hormones like hCG.

However, all genders produce both male and female sex hormones, just in different concentrations. In women, androgens are largely converted into oestrogens.

Both male and female sex hormones belong to a group of steroid hormones, which are derived from cholesterol. Sex hormones are produced in:

• The gonads—testes and ovaries
• The adrenal cortex
• Fat tissue
• The placenta

How Do Sex Hormones Affect the Body?

Sex hormones are primarily involved in the development of sexual characteristics and reproduction, but they also have other non-sexual effects. In detail, the individual hormones have the following functions:

Testosterone: Its Role in Men and Women

Testosterone is essential for the development of primary and secondary male sexual characteristics. In the foetus, it helps form the penis, testes, prostate, and vas deferens. During puberty, it promotes the growth of body hair, deepening of the voice, and the first ejaculation. It influences potency and libido, making it crucial for reproduction. Moreover, testosterone supports growth, muscle mass development (anabolic effect), and the production of red blood cells. Testosterone levels in men range between 9 and 30 nmol/L but decrease with age.

Women also produce testosterone, though in much lower concentrations. The normal testosterone level in women is about 0.4 to 2.0 nmol/L and also decreases with age. Together with oestrogen, testosterone plays a key role in bone and muscle metabolism, mood and mental functions, energy balance, fertility, and sexuality.

Oestrogen: Its Role in Men and Women

Oestradiol is the most potent oestrogen. It is essential for the development of primary (ovaries, fallopian tubes, uterus, vagina) and secondary (breast growth, pubic hair) female sexual characteristics. It also plays a crucial role in the menstrual cycle and pregnancy, along with gestagens like progesterone.

Oestradiol also affects many other body systems—for instance, it promotes bone growth, increases blood clotting, and protects the cardiovascular system. Oestradiol concentration in women varies depending on the menstrual cycle phase but generally ranges from 20 to 500 pg/ml. During pregnancy, it can rise up to 17,000 pg/ml. This concentration decreases with age.

Men also produce oestrogens. A balance between oestradiol and testosterone is essential for libido, erectile function, and sperm production. Synthesis mainly occurs in fat tissue, which is why excess weight in men can lead to hormonal imbalances.

Good to Know: What Happens to Hormones During Ovulation? During ovulation, a mature egg travels from the ovary through the fallopian tube to the uterus. This process is triggered by a finely tuned interaction between oestrogen, progesterone, follicle-stimulating hormone (FSH), luteinising hormone (LH), and gonadotropin-releasing hormone (GnRH). After the first menstruation, ovulation typically occurs once a month. The egg can be fertilised while in the fallopian tube.

Hormonal Imbalance: Signs of Too Much or Too Little Sex Hormones

Testosterone is involved in many metabolic processes. Low testosterone levels can manifest in:

• Men: Erectile problems, reduced sperm count and fertility, breast tissue enlargement.
• Women: Lack of energy and fatigue, irregular menstrual cycles, reduced fertility.
• Both: Loss of strength and muscle mass, decreased libido, depression, nervousness, and memory issues.

Causes can include aging, genetic disorders affecting the testes, adrenal glands, or ovaries (hypogonadism), alcohol and drug abuse, bacterial infections or sexually transmitted diseases, as well as the use of anabolic steroids for muscle building. In men, obesity can lead to low testosterone levels, while in women, it can result from malnutrition (such as anorexia) or premature menopause.

How Does Diet Influence Your Fertility?

To maintain optimal levels of sex hormones, it’s important to maintain a healthy body weight—not consuming too many or too few calories. Your body also needs enough proteins and fats for a healthy hormonal system, as these are the building blocks for hormone production.

For women, the following vitamins and nutrients have been shown to have positive effects on fertility:

• Folate (Vitamin B9): Essential for foetal growth and development, a deficiency increases the risk of severe birth defects. Supplementation is recommended at least two months before pregnancy. Folate-rich plant foods that can contribute include green leafy vegetables (spinach, salads), cabbage varieties, legumes, whole grains, tomatoes, and oranges.
• Vitamin B12: Part of important coenzymes, working alongside folic acid (Vitamin B9) for cell division and blood cell formation. As Vitamin B12 is found mainly in animal products, vegans should supplement it at all life stages.
• Omega-3 Fatty Acids: These long-chain polyunsaturated fatty acids help lower blood pressure, reduce inflammation, and positively influence triglyceride metabolism. During pregnancy, omega-3s are vital for brain and vision development in the foetus. Regular consumption of fatty fish (mackerel, herring, sardines, or salmon) typically ensures adequate levels. Women who avoid fish or eat it infrequently can get omega-3 fatty acid DHA from fortified foods (e.g., enriched oil, algae oil, or margarine) or supplements. Plant foods like walnuts, flaxseeds, and plant oils like rapeseed or linseed oil also contribute.

Other dietary elements also play a crucial role, especially for women:

• Iron: Iron is a component of numerous proteins and is essential for oxygen transport in the blood. If your blood is low in iron, your body can’t supply enough oxygen to cells and organs. If you have an iron deficiency or follow a vegan diet, supplementation may be advisable before pregnancy. However, taking iron supplements doesn’t directly increase fertility. Nonetheless, a diet rich in iron is generally beneficial, with sources including whole grains, leafy vegetables, nuts, seeds, and meat.
• Iodine: This essential mineral is crucial for thyroid hormone production and ensures the healthy physical and mental development of the baby during pregnancy. As iodine is naturally found in sufficient amounts mainly in fish and seafood, vegans should consider supplementing iodine before pregnancy. All women should ensure adequate iodine intake, for example, through iodised table salt or by consuming dairy products and sea fish. During pregnancy, iodine supplementation is recommended for all women.
• Vitamin B5 (Pantothenic Acid): Part of coenzymes and proteins, it’s involved in numerous metabolic processes and is essential for producing sex hormones like testosterone and oestrogen. Pantothenic acid is found in many foods, including fruits, vegetables, whole grains, nuts, fish, and meat.
• Vitamin B6: Participates in various metabolic processes and is therefore important for hormone regulation. Vitamin B6 is found in many foods such as fruits, vegetables, whole grains, legumes, fish, and meat.

A diet that includes all these nutrients—and is also rich in fibre, plant proteins, and other vitamins and minerals—is exemplified by the Mediterranean diet. Conversely, data shows that a diet high in trans fats, refined carbohydrates, and added sugars can negatively affect fertility.

Studies on men have shown that sperm quality also improves with a healthy Mediterranean diet. Alcohol and caffeine appear to have little impact, either positively or negatively. However, it’s important to note that sperm quality is not a perfect indicator of fertility, and most studies have not thoroughly investigated the impact of paternal diet on successful pregnancy rates.

Of course, hormonal fluctuations can’t always be managed through diet alone. However, a balanced, nutrient-rich diet full of fresh fruits and vegetables, whole grains, and high-quality protein and fat sources can support your hormonal system and contribute to normal fertility. Supplements like AG1 can also help with nutrient intake. In addition to a healthy diet, try to spend plenty of time outdoors and ensure you’re getting enough sleep. These habits will help keep your hormones naturally balanced.

Can Certain Nutrients Lower or Increase Testosterone Levels?

Testosterone levels are tightly regulated by the body. However, some studies suggest that a diet high in highly processed and fried foods can contribute to lower testosterone levels—especially when nutrient-rich foods are consumed infrequently. Nutrients like omega-3 fatty acids, vitamin D, magnesium, and zinc seem important for maintaining optimal testosterone levels. At the same time, a very low-fat diet is also associated with low testosterone levels. There is still limited research on the impact of specific foods on testosterone.