Some people claim that nuts are the ultimate cure for low testosterone. But I wanted to check whether science confirms this.
As a health and fitness coach, I've delved deep into the impact of nuts on testosterone levels, conducting research, exchanging experiences with others, and seeking guidance from an endocrinologist.
So, what nuts should you try, and which ones should you avoid?
Read on and discover which nuts have the potential to boost your testosterone levels.
Quick Summary
- The best testosterone-boosting nuts are Brazil nuts, macadamia nuts, and tiger nuts.
- Some nuts that have been proven to decrease testosterone levels are walnuts, almonds, peanuts, pistachios, and nuts with high PUFA content.
- A noteworthy statistic is that 5g of Brazil nuts provides 74% more selenium than the daily recommended intake according to Harvard Health.
- I’ve found that including the right nuts in your diet can influence your testosterone levels positively.
3 Types Of Nuts That Boost Testosterone
I always advise my clients to raise their T-levels in natural ways before going for Testosterone boosters. That said, nuts are my preferred choice of diet for increasing low testosterone levels along with regular exercise, a balanced diet, adequate sleep, and stress management.
The three types of nuts we’ll discuss here are filled with vitamins, minerals, and healthy fats. So, consuming them will benefit your overall health and not just your testosterone.
1. Brazil Nuts
Brazil nuts are rich in selenium, a mineral linked to boosting testosterone. Just 5g of Brazil nuts provide 96mg of selenium, as per Food Data Center, 74% more than the daily recommended intake, according to Havard Health [1][2].
A study published in the National Library of Medicine indicates that selenium may improve sperm quality and testosterone levels [3]. But here's the catch: the study focuses on selenium supplements, not Brazil nuts. So, we can't be sure if Brazil nuts have the same effect until further research.
Caution is key, as too many Brazil nuts can lead to selenium toxicity, causing symptoms like vomiting, nausea, fatigue, irritability, hair loss, "garlic breath", and nail issues.
To avoid these adverse effects, limit yourself to eating up to three average-sized Brazil nuts a day.
"Due to the high selenium in Brazil nuts, so just two or three Brazil nuts are enough for daily consumption."
- Tim Rockwell, Fitness Expert
2. Macadamia Nuts
According to an ABC News report, macadamia nuts, rich in monounsaturated fats, may boost testosterone [4].
Research published in the National Library of Medicine shows high-fat diets generally increase testosterone, whereas low-fat diets reduce it [5].
However, not all fats are beneficial. According to a study conducted at the University of Worcester Polyunsaturated fatty acids (PUFAs), for example, may hinder testosterone production [6].
Macadamia nuts, thankfully, are high in the right kind of fats. They support hormone levels effectively, unlike PUFAs.
I've noticed increased energy and better workout performance from including them in my diet. For balance, I limit my intake to 30 grams of macadamia nuts daily, ensuring maximum benefit without excess.
3. Tiger Nuts
Tiger nuts, long used in Nigeria as natural aphrodisiacs, may have testosterone-boosting effects. One study published by the National Institutes of Health showed increased testosterone and sexual activity in rats fed tiger nuts for 30 days [7].
However, it's unclear if they have the same effect on human testosterone levels. Testimonials suggest improved energy and mood, but more scientific research is needed.
Just make sure you don’t consume too many tiger nuts, especially if you’re sensitive to high-fiber foods or prone to digestive issues:
“Tiger nuts are quite high in fiber at 10 grams per 1 ounce (37.8 gram) serving. For this reason, they should be added to the diet gradually to assess tolerance and reduce the risk of any digestive issues.”
- Sheri Vettel, RDN at the Institute for Integrative Nutrition
Personal experience taught me moderation is crucial; overeating can lead to digestive issues. Keep your intake within the daily recommended fiber limits (21-25g for women, 30-38g for men) as recommended by the Mayo Clinic [8].
While nuts like these might help, for more consistent hormone therapy, Fountain TRT offers a safe way to maintain healthy testosterone levels.
Nuts That Decrease Testosterone
Almonds, pistachios, and walnuts are known to lower testosterone by increasing the sex hormone-binding globulin hormone. But nuts aren’t detrimental per se. Rather, they contain some substances that can decrease your T levels.
Here’s which nuts you should avoid:
- Walnuts and almonds can lower testosterone by increasing SHBG (sex hormone-binding globulin) by 10-20%, which may lead to infertility and reduced sex drive as shown by the European Journal of Clinical Nutrition [9].
- Peanuts and pistachios, rich in phytosterol, can also decrease testosterone, as seen in quails, as shown in research published by Science Direct [10].
- High PUFA (polyunsaturated fats) content in nuts like walnuts and pine nuts adversely affects testosterone production. Therefore, it's best to limit foods high in PUFAs to maintain healthy testosterone levels.
It's essential to consider potential allergies associated with adding these nuts (including those that raise your T-levels) to your diet.
Related: Do Cashews Increase Testosterone
FAQs
Which Foods Increase Testosterone the Most?
Ginger, oysters, pomegranates, onions, fish oil, and extra-virgin olive oil are among the foods that increase testosterone the most.
Are Pecan Nuts Good for Testosterone?
There’s no evidence that pecan nuts are good for testosterone. But they contain a lot of zinc, which may boost testosterone production.
Should You Rely On Nuts To Boost Your Testosterone Levels?
Yes and no. Here’s the thing. If you have low testosterone levels, the chances are that eating a handful of nuts won’t make a huge difference.
What you want to do is combine them with other testosterone-boosting foods and habits, like strength training and magnesium-rich foods.
You can always try testosterone boosters and other supplements if that fails. Here are our recommended list of testosterone supplements:
But I suggest you take the nut route first. Nuts are more budget-friendly and may result in many additional health benefits.
References:
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
- https://www.hsph.harvard.edu/nutritionsource/selenium/
- https://www.ncbi.nlm.nih.gov/pubmed/31276070
- https://abcnews.go.com/Health/story?id=117564&page=1
- https://pubmed.ncbi.nlm.nih.gov/33741447/
- https://www.news-medical.net/news/20210409/Study-Low-fat-diets-reduce-mene28099s-testosterone-levels.aspx
- https://pubmed.ncbi.nlm.nih.gov/26400055/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948#
- https://www.nature.com/articles/ejcn2010266#
- https://www.sciencedirect.com/science/article/pii/S0032579119315536
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