Although testosterone is typically associated with men, women and people assigned female at birth also produce and need testosterone. Low testosterone levels can cause numerous side effects including low libido, depression, and lack of energy. It’s a key hormone for your reproductive and overall health. If you have low levels of testosterone, adding certain foods to your diet can help increase your levels to where they need to be. Check out eight testosterone boosting foods for women to build into your diet.
What Is Testosterone?
Testosterone is an androgen hormone (sex hormone) produced in the ovaries and adrenal glands. Hormones are chemical messengers that tell your body how to work and what to do. In women and people assigned female at birth, testosterone converts to estrogen and supports reproduction, growth, and general health. It plays an important role in bone health, breast health, fertility, sex drive, menstrual health, and vaginal health. Testosterone levels gradually begin to decrease as you enter your 30s, but you can experience low testosterone levels at any time in your life. Too much or too little testosterone can affect your overall health and impact the levels of other sex hormones in your body.
Why Do Women Need Testosterone?
In women and people assigned female at birth, testosterone accounts for a small amount of their hormones, but it plays an essential role. It contributes to:
- Bone health
- Cognitive function
- Energy level
- Mood
- Muscle mass
- Ovarian health
- Sex drive
Adequate levels of testosterone are also important for the maintenance of musculoskeletal health and possibly vascular and brain function. The symptoms of low testosterone in women can be subtle and mimic other conditions like hypothyroidism or iron deficiency anemia, so it’s important to talk to your healthcare provider to find the underlying cause of your symptoms.
10 Signs of Low Testosterone in Women
- Lack of energy and feeling tired
- Low sex drive
- Mood swings
- Reduced cognitive function
- Irregular menstrual cycles
- Infertility or trouble conceiving
- Loss of strength and muscle tone
- Vaginal dryness
- Depression or anxiety
- Thinning hair
When to See a Doctor
If you struggle with any of the above symptoms of low testosterone, you should get your levels checked by your doctor (this is done with a blood test). Since some symptoms are similar to other medical conditions, it’s important to get the right diagnosis.
8 Testosterone Boosting Foods for Women
1. Dark Leafy Greens
Dark leafy greens, such as spinach, kale, and collard greens are an excellent source of magnesium, vitamin B6 and iron. Magnesium is thought to increase testosterone bioactivity because it reduces oxidative stress. Oxidative stress is an imbalance between antioxidant defences and free radicals in your body. Oxidative stress and inflammation can reduce testosterone levels, so be sure to get your leafy greens in everyday.
2. Fatty Fish
Fatty fish, such as salmon, tuna, and mackerel are high in numerous vitamins and nutrients that are important for hormonal health, including vitamin D and zinc, which are particularly important for maintaining healthy testosterone levels. Fatty fish is also packed with protein and omega-3 fatty acids, which can help with energy and brain function. For dinner, cook up salmon with kale or spinach, and for breakfast, try smoked almond with a poached egg.
3. Almonds and Pumpkin Seeds
Both almonds and pumpkin seeds are high in zinc, magnesium, and protein. Zinc and magnesium are super important for maintaining favourable testosterone levels. If you’re low in zinc, this could keep the pituitary gland from releasing some of the key hormones for stimulating testosterone production. Aim for one handful of almonds and sprinkle a handful of pumpkin seeds on soups, salads, or oatmeal daily.
4. Oysters and Shellfish
Oysters and shellfish, such as clams, contain a hefty dose of zinc, as well as selenium and omega-3 fatty acids, which may support optimal testosterone levels. Oysters are also a good source of D-aspartic acid, an amino acid that can trigger testosterone production (although there have been studies that have shown this in men, research needs to be done to see if it’s the same in women).
5. Garlic
Garlic contains a compound called allicin, which can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, which is one of the places where testosterone is produced. When your body is under stress it triggers cortisol, which impacts others bodily functions, including the production of testosterone. Reducing the amount of cortisol in your system can allow testosterone to be produced more effectively by the adrenal gland.
6. Eggs
Eggs are rich in protein, cholesterol, vitamin D, and omega-3s, all of which aid in the production of testosterone. Egg yolks in particular are high in protein and selenium, a mineral that acts as an antioxidant in your body. Try to eat organic, free range eggs, and remember that yolks contain most of the micronutrients, so be sure to eat whole eggs rather than plain egg whites.
7. Pomegranates
Pomegranates are packed with antioxidants, which can raise the concentrations of sex hormones in the bloodstream, and help protect testosterone-producing cells from damage. Due to their high antioxidant content, pomegranates may also help protect against obesity-induced inflammation, which can help boost testosterone levels.
8. Cocoa Products
Cocoa products including cocoa powder and cocoa nibs are high in magnesium and flavonoid antioxidants (quercetin and apigenin), both of which are important for testosterone. Flavonoids are plant compounds that have powerful antioxidant and anti-inflammatory effects on the body. These antioxidant compounds protect the cells responsible for testosterone production against free radicals, which can boost this hormone in the body.
If you’ve been diagnosed with low testosterone, try these testosterone boosting foods, along with any other advice your doctor recommends.
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