During perimenopause and menopause, hormones such as testosterone drop, which can lead to a range of symptoms ranging from low energy to mood swings and hair loss. Many women may not realize that testosterone plays an important role in their health alongside estrogen. But here’s the good news. There are foods that naturally increase testosterone levels.
To learn more, we spoke with Optimal Bio’s Medical Director, Greg Brannon, MD, FACOG. He discusses the role of testosterone in women’s health and how incorporating certain foods into your diet can support hormonal balance.
What is testosterone?
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When we hear the word “testosterone,” we often think of men. But this hormone is also important for women. “Testosterone is the most abundant active hormone in the human body,” explains Dr. Brannon. Produced by the ovaries and adrenal glands as “estradiol, its amount is about 30 to 50 times more than estrogen in women.” Testosterone affects every cell, helping the body perform optimally. ”
This makes it essential for a variety of bodily functions, including muscle development, bone density, and strength, says Dr. Brannon. “Low testosterone levels can increase the risk of osteoporosis and bone fractures,” he added.
Although women produce much lower levels of testosterone than men, it still plays an important role in sexual health, motivation, and cognitive function.
How menopause affects testosterone
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Menopause is a stage in life that brings significant hormonal changes. “This is not just a lack of estrogen, but rather a lack of all sex hormones (including testosterone and progesterone),” says Dr. Brannon. “These hormones aren’t just for reproductive purposes; all cells need them. During menopause, women with low testosterone levels may experience symptoms such as:
Effect of diet on testosterone
“Our diet plays an important role in determining which types of foods support the production of testosterone in the body,” emphasizes Dr. Brannon. He points out that foods rich in zinc, vitamin D, omega-3 fatty acids, and healthy fats are especially important for testosterone synthesis.
In addition to what you add to your diet, it’s also important to avoid things that can negatively impact hormone production, such as highly processed foods and excess sugar, Dr. Brannon says. “Diets high in processed foods, refined carbohydrates, and sugar can also lead to decreased testosterone production. Processed foods may lack essential nutrients and antioxidants that support overall hormonal health. It happens often.”
5 foods that naturally boost testosterone
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Below are the main foods that can help increase testosterone production.
1. Fatty fish
Fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. And fatty fish is great for overall hormonal health. Omega-3s help reduce inflammation and indirectly support hormone balance, including testosterone.
2. Spinach
This dark leafy green is a great source of magnesium, a mineral proven to boost testosterone levels. It also provides a variety of other health benefits, including boosting energy and muscle function.
3. Oysters
Oysters are more than just an aphrodisiac. It also contains high levels of zinc, a mineral known to support testosterone production. Zinc helps regulate hormone levels, which is very important as women go through menopause.
4. Avocado
Avocados are rich in healthy fats and contain both magnesium and vitamin D, making them a great addition to your diet for hormonal health. “It’s important to consume high-quality natural fats like avocado,” says Dr. Brannon. “This helps reduce insulin resistance and appetite, and keeps hormones in check. Avoid seed oils and trans fats (which are unnatural and cannot be removed by the body).”
5. Grass-fed beef
“It’s higher in omega-3 fatty acids (than regular beef), and it’s also rich in vitamin E and vitamin A,” Dr. Brannon says. “Protein is important to add to your diet because it provides your body with essential amino acids that help maintain muscle, skin, and bone health. Additionally, protein influences the release of the hormones ghrelin and leptin, which control appetite. ” Eggs and nuts are also good sources of protein.
Foods that boost testosterone: Conclusion
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Remember, no single food or supplement can magically balance your hormones. Instead, think of these foods as part of a broader lifestyle approach that includes regular physical activity, stress management, and adequate sleep. If you suspect your testosterone levels are low or if you have serious symptoms, talk to your health care provider.
Other ways food supports our health:
Best immunity-boosting foods to help you get through the sick season
Change your mood from boredom to bliss with serotonin-boosting foods
10 high fiber foods and recipes that are best for digestion
This content is not intended to be a substitute for professional medical advice or diagnosis. Always consult your doctor before proceeding with any treatment plan.
