Everyone's always asking what should I eat to boost my testosterone. Well,
I'm Dr. Rena Malik, urologist and pelvic surgeon, and today we're going to answer
just that. What does the science say about what kind of diet you should eat to have the
best or highest testosterone you possibly can. If you're new here, I'm a board-certified urologist,
and I make content on urologic health, bladder condition, sexual health, and much more
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so to answer this question i'm going to dive deep into a study that was recently published
about the association of dietary inflammation with testosterone levels so testosterone production
is vital for a number of bodily functions and in fact testosterone deficiency is present in 20 to
50 percent of men in regards to sexual function sometimes that can present as decreased libido
difficulty in achieving orgasm and difficulty obtaining erections to really study how diet
impacts your testosterone level a number of studies have been done but this study looked
at the dietary inflammatory index and what is that so it's a scoring algorithm that takes
the food you eat and assigns it a score based on how inflammatory is it is it pro-inflammatory or
anti-inflammatory and it determined these scores by looking at a number of studies
that were done comparing certain components of food with the way our body reacts to them certain
inflammatory markers in our blood and how they increase or decrease based on the consumption
of those things in this study they looked at a national survey called the national health and
nutrition examination survey this is developed by the national center for health statistics
to look at the health nutritional status of u.s adults and this data consists of surveys
that were filled out by people as well as certain blood work and other measurements that were taken
and in this study they looked at men over the age of 20 who completed a 24-hour
dietary history or journal of everything they were eating and got their testosterone levels
checked and this study included 4 000 men and what they found was that men who had the most
pro-inflammatory diet were 29 more likely to have testosterone deficiency compared to
those who had the most anti-inflammatory diet if those men were obese that number went up to 59
higher so how does inflammation actually impact testosterone production
well when you have inflammation you have higher levels of inflammatory cytokines or
chemical messengers in the blood and this blood creates an environment where there are lots
of reactive oxygen species particularly in the testicles and the testicles need a very specific
environment in order to perform optimally and produce testosterone so while this study
doesn't specifically link causation meaning that eating a pro-inflammatory diet doesn't necessarily
cause testosterone deficiency it's certainly correlated with it so what kind of diet should
you eat you want to look for a diet similar to the mediterranean diet one that is high in
whole grains or complex carbohydrates not simple white sugars but more complex carbohydrates like
brown rice and oatmeal and you want to include fish fruits and vegetables you want to include
a moderate intake of things like olive oil and you want to avoid butter and red meats
so bottom line is there is no one food that you're gonna eat that's gonna boost
your testosterone it's a lifestyle change is it easy well it's not as easy as adding a single
ingredient to your grocery list but you can make small changes and over time those will add up
so start by just changing one meal or one snack to be a little bit healthier and do that for a week
and after you've mastered that you can go on to changing other components of your diet slowly but
surely and see how it improves not only your sex life but your overall health and quality of life
hopefully this was helpful as always remember to take care of yourself because you're worth it