Testosterone is often thought of as a male hormone, but females also produce testosterone in their ovaries and adrenal glands. While women have much lower levels than men, testosterone still plays an important role in bone health, muscle mass, sexual function and mood in women.
Some foods and nutrients have been shown to help naturally boost testosterone levels in both men and women. Here are 9 of the best testosterone-boosting foods for women:
Oysters - Oysters are rich in zinc, magnesium and vitamin D – all nutrients that have been associated with healthy testosterone levels. One study found that zinc supplements may increase testosterone in athletes. Oysters also contain amino acids that help increase blood flow.
Pomegranates - These fruits are high in antioxidants like polyphenols and may help increase testosterone and lower estrogen production. A recent study in women with polycystic ovarian syndrome showed significant increases in testosterone levels after drinking pomegranate juice daily.
Fortified Plant Milks - Soy milk, almond milk, coconut milk and others that are fortified with calcium, vitamin D and vitamin B12 can help optimize nutrient status related to testosterone. Deficiencies in these nutrients have been linked to lower testosterone.
Leafy Greens - Leafy greens like spinach, Swiss chard and kale are rich in magnesium, a mineral that may help increase free testosterone levels, especially when combined with exercise. One study found men who consumed leafy greens and exercised had higher testosterone than those who exercised alone.
Lean Grass-fed Beef - Grass-fed beef is an excellent source of zinc, iron and vitamin B12. Limit intake of fatty cuts to avoid excess saturated fat. all of which support healthy testosterone levels. Grass-fed beef also contains conjugated linoleic acid which may help reduce estrogen.
Nuts and Seeds - Pumpkin seeds, flaxseeds, chia seeds and almonds are packed with zinc, magnesium and healthy fats. Additionally, flaxseeds contain lignans, which have been shown to positively influence hormones in women. Sprinkle these nuts and seeds on salads, yogurt or oatmeal.
Extra Virgin Olive Oil - Quality olive oil contains antioxidant polyphenols that have been shown to naturally increase testosterone in animal studies. Use extra virgin olive oil as your main cooking oil and drizzle it over salads, grains and vegetables.
Cruciferous Vegetables - Broccoli, kale, cauliflower, Brussels sprouts and bok choy are an excellent source of indole-3-carbinol, a compound that helps balance estrogen and may support healthy testosterone. Lightly steam cruciferous vegetables to retain the important phytonutrients.
Beans - Most varieties of beans are rich in zinc, vitamin D and magnesium. Black beans, kidney beans and chickpeas are particularly high. Enjoy beans as a plant-based protein source a few times per week.
Making a few simple changes, like adding these testosterone-boosting foods into your diet along with regular exercise, can help optimize hormone levels and improve health. Be sure to minimize processed foods, added sugars and alcohol intake as well. Speak to your healthcare provider about testing your testosterone levels if you're concerned about low testosterone. With proper lifestyle changes, diet and possibly supplements or medications if needed, maintaining healthy testosterone levels is achievable.
If you think your hormones are out of balance, consider reaching out to experts who offer comprehensive hormone testing and treatment plans for women. The medical professionals at Rejuvenate Hormone Clinic specialize in hormone optimization for females. With their cutting-edge therapies and personalized care, Rejuvenate Hormone Clinic can help you achieve optimal wellness. Contact Rejuvenate Hormone Clinic today to take control of your health and start balancing your hormones.
