Testosterone is an important sex hormone as it helps boost strength, gain muscle and improve sexual functions. Any alterations in its levels are linked to several health conditions like obesity, type 2 diabetes, heart problems, etc. A healthy diet is very important for keeping up with the required testosterone levels.

• Low testosterone levels in men cause: weight gain, decreased sex drive, less energy, thinner bones, less body hair and moodiness. As men age, the testosterone levels decrease and cause such symptoms.

• Testing testosterone levels in men: The normal range of testosterone is 280-1100 ng/dl and in females, it is 15-70 ng/dl. A normal blood test can help you determine testosterone levels.

If you are suffering from low testosterone levels then certain foods, herbs and vitamins like garlic, tuna, egg yolks, vitamin d, since, ashwagandha, Yohimbe, etc. can help to boost testosterone.

Foods that Lower Testosterone Levels:

• Soy Products and Soy: Edamame, soy milk, miso, tofu cause a drop in testosterone levels. Soy foods contain phytoestrogens that mimic the effects of the hormone oestrogen and thus reduce testosterone levels. Although more research is needed on this and the effects of soy on testosterone levels.

• Liquorice Root: This has an influence on hormone levels that leads to a decline in testosterone levels in both men and women.

• Processed Foods: As these foods are high in trans fats, some studies claim that consuming trans fats from processed foods is linked to reduced testosterone levels and also impact reproductive performance.

• Alcohol: Its regular consumption has been linked to a decrease in testosterone levels in men. But more research is required on this.

• Nuts: Almonds and walnuts increase the level of SHBG (sex hormone-binding globulin) that binds to testosterone and leads to a decline in free testosterone levels in your body. Nuts high polyunsaturated fat content is also linked to lower testosterone levels.

Diet is very important when it comes to maintaining your testosterone levels so keep changing up your diet and maintain a healthy lifestyle with good quality whole foods, sleep and exercise to boost your testosterone naturally.