Foods that Help Boost Hormones


For years, the U.S. Centers for Disease Control and Prevention has reported that heart disease is the leading cause of death among Americans; in fact, in 2015 heart disease accounted for one in every four deaths. Although there are several types of heart disease, the most common is coronary artery disease (CAD), an accumulation of cholesterol and other substances along arterial walls. This buildup forms a plaque that over time narrows the arteries and impedes blood flow. Undiagnosed or poorly controlled CAD eventually weakens the heart and raises the risk for a heart attack.

What causes CAD? Of course genes are involved, as well as factors such as tobacco use, sedentary lifestyle, a diet high in processed foods and saturated fat, stress, high blood pressure and obesity. However, a risk factor that is sometimes overlooked is the natural waning of reproductive hormones, i.e., estrogen and testosterone.

During a woman’s transition into menopause, a period often referred to as perimenopause, her progesterone, testosterone and estrogen levels begin declining. According to Cleveland Clinic, this raises a woman’s risk for CAD because estrogen increases good cholesterol (HDL), decreases bad cholesterol (LDL), relaxes blood vessels and absorbs free radicals in the blood that can potentially damage blood vessels.

As a man enters his 40’s, he begins experiencing andropause, an age-related decrease in testosterone. According to the Mayo Clinic, a man usually has a one percent drop in testosterone every year after age 40. Research published in Nature linked low testosterone levels with CAD risks such as obesity, insulin resistance, type 2 diabetes and metabolic syndrome, as well as an overall risk for cardiovascular disease.

To help offset the potential health problems associated with low hormone levels, scientists developed Hormone Replacement Therapy (HRT) for women and Testosterone Replacement Therapy (TRT) for men. However, various journals have published conflicting articles concerning the risks and benefits associated with HRT and TRT.

For instance, a study in the British Journal of Medicine suggested that HRT lowers the risk of heart disease; whereas, research published in the Journal of the American Medical Associationlinked HRT with heart disease and breast cancer. As general guidance for the medical community, the American College of Obstetricians and Gynecologists (ACOG) recommends living a heart-healthy lifestyle and using HRT for specific medical conditions.

Additionally, articles published in the Journal of the American Medical Association and PLOS ONE reported an increased risk for heart attacks and strokes among men who began using TRT. Meanwhile, authors of an article published in the Journal of Cardiovascular Pharmacology and Therapeutics and a review in the Journal of the American Heart Association found that TRT contributed to maintaining heart health. Experts at Harvard Men’s Health Watch explained that evidence supporting the heart-health benefits of TRT is mixed, and the long-term effects are not fully understood yet.

Fortunately, there are tactics you can try to naturally boost your estrogen and testosterone levels. For example: 

  • Controlling stress - When stressed, our bodies release cortisol, a hormone that may cause an estrogen imbalance and block the effects of testosterone. View tips to help you manage stress.
  • Strength training – Studies have suggested that intense strength training may help raise testosterone levels. When training, try to regularly increase the amount of weight being lifted, lower the number of repetitions and select exercises that work multiple muscles groups, e.g., squats. Be sure that you consult your MDVIP-affiliate physician before beginning or revamping an exercise program. 

Plant-based foods that may raise estrogen levels in Women

  • Seeds: flaxseeds and sesame seeds
  • Fruit: apricots, oranges, strawberries, peaches, many dried fruits
  • Vegetables: yams, carrots, alfalfa sprouts, kale, celery
  • Soy products: tofu, miso soup, soy yogurt
  • Dark rye bread
  • Legumes: lentils, peas, pinto beans
  • Olives and olive oil
  • Chickpeas
  • Culinary herbs: turmeric, thyme, sage

Fat and zinc foods that may raise testosterone levels in Men

Also, a study published in Biological Trace Element Research concluded foods high in magnesium can help maintain testosterone levels. That said, consider including the following foods in your diet.

  • Oils: olive, canola and peanut (monounsaturated fat)
  • Avocados (monounsaturated fat and magnesium)
  • Olives (monounsaturated fat)
  • Nuts: almonds and cashews (monounsaturated fat, zinc and magnesium)
  • Oysters (zinc)
  • Wheat germ (zinc)
  • Shellfish: lobster and crab (zinc)
  • Chickpeas (zinc)
  • Oatmeal (zinc)
  • Kidney beans (zinc)
  • Raisins (magnesium)
  • Dark green leafy vegetables (magnesium)
  • Bananas (magnesium)
  • Low-fat yogurt (magnesium)


Testosterone is a male sex hormone that affects more than just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth. You can lose testosterone as you age, as well as from chronic illnesses.

Hypogonadism, also called low testosterone or low T, is often medically treated to prevent future health problems. Along with your doctor’s recommendations, you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are especially important to your diet are vitamin D and zinc.

1. Tuna

Tuna is rich in vitamin D, which has been linked to longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.

If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.

2. Low-fat milk with vitamin D

Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can keep men’s bones strong too. The vitamin D content may also keep testosterone levels in check.

Make sure you choose a carton that’s fortified with vitamin D. Choose low-fat or skim versions. They have the same nutrients as whole milk without all of the saturated fat.

3. Egg yolks
Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.


4. Fortified cereals
Eggs aren’t the only breakfast food that can help low T. This is especially good news if you have to watch your blood cholesterol. Certain brands of cereals and orange juice are fortified with vitamin D, not to mention other heart-healthy nutrients. Consider incorporating these foods into your breakfast routine to jump-start your day and your testosterone levels.


5. Oysters
Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Men who have low T benefit from taking zinc if they also have zinc deficiencies. Oysters are high sources of the mineral zinc, which may help with low T.

6. Shellfish
An occasional serving of crab or lobster may do your testosterone levels some good. This is thanks in part to the zinc content in these seafood favorites. According to the National Institutes of Health, Alaskan king crab comes out on top with 43 percent of your daily value of zinc in just a 3-ounce serving.

7. Beef
There are real health concerns about the over consumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to cancers, such as colon cancer. Still, certain beef cuts have nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc. To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.

8. Beans
When it comes to male hormone health, beans may offer more benefits than you think. White, kidney, and black beans are all considered sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet. As a bonus, these foods are full of plant-based proteins that can protect heart health.



More food for thought
Healthy diet changes may help with low T, but they’re not cures for hypogonadism. A doctor must confirm that you have low testosterone through a physical exam and blood test. If you’re diagnosed with low T, you may be prescribed testosterone hormone replacements such as:

  • tablets or pills
  • skin patches
  • topical gel
  • injections


These medications can also come with the risk of serious side effects, so make sure you discuss all of them with your doctor beforehand. Consider making dietary adjustments to boost your overall health, not just in an attempt to treat low T.