So, you want to follow a vegan or plant-based diet, but you’re worried about the consequences on your T levels and any of the side effects?
There are tons of food that you can eat as a vegan that boosts your testosterone, so whether you’re worried about your hormone balance or looking to smash your gym goals, don’t worry, we’ve got you.
Why are your testosterone levels important?
Testosterone levels are critical because they support our body’s natural functions in several ways, such as:
– build muscle and stay strong
– aid our body’s natural growth hormone, which keeps our bodies youthful and energized
– our libido
– our mood and motivation
Vitamins and minerals to boost your T levels in a vegan diet
You can naturally boost your testosterone levels by eating nutrients such as:
– amino acids (protein)
– B vitamins
– omega-3 fatty acids
– Arginine & carnitine
– Vitamin D
Plus, following an overall anti-inflammatory diet will help too. Whilst all of these nutrients are found in both plant and animal-based foods, there’s no reason to think you have to eat or drink milk, steak, eggs, chicken or fish to boost your T levels.
In some studies, vegans have been found to have higher levels of testosterone as well as fewer cancer risks due to no animal proteins in their diets. Many animal-based foods can actually increase estrogen in the body and lower testosterone.
So, if you’re looking to boost your testosterone levels on a vegan diet, here are some of the best plant-based foods that you want to mix into your meal plan!
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Too much estrogen in your body can lead to a build-up of fat stores and interfere with your muscle growth. Broccoli contains compounds that can reduce estrogen levels in the body.
Packed with zinc, pumpkin seeds provide plenty of the crucial minerals needed for optimal testosterone levels. Plus, zinc keeps your junk healthy and promotes a healthy metabolism.
They’re also excellent sources of tryptophan, an amino acid that helps the body produce more serotonin. These tiny seeds are also one of the most overlooked sources of vegan protein and iron and are a great source of healthy omega-3 fats.
Coconut is a fantastic food for boosting your muscle growth, supporting lean body mass, and balancing your body’s hormones. Coconut is a great source of healthy saturated fats – most people think they need to avoid saturated fats, but when from plant-based sources, they’re good for you!
Why? Because saturated fats are a necessity in producing testosterone and supporting the body’s ability to make cholesterol.
A few tablespoons of raw coconut butter, shreds, coconut milk or fresh coconut are all you need to support your goals.
Maca is great for many vital functions in our bodies, for example, boosting and normalizing your hormones. It can increase libido, improve mood, and reduce stress levels that interfere with your testosterone.
Another libido-boosting food, avo, is also a great source of healthy fat and has high levels of vitamin B6. This reduces cortisol and improves testosterone production. Their fat also reduces high levels of unhealthy cholesterol, which can interfere with the production of testosterone.
Plus, avocado supports your metabolism and your overall mood.
Thanks to their unique, essential fatty acid (EFA) profile, chia seeds directly boost testosterone levels in the body. They’re also great sources of omega-3 fats, along with other anti-inflammatory fats.
In addition, they’re great sources of potassium, zinc, iron, and magnesium, which supports your metabolism, blood pressure, blood sugar, and mood. These nutrients are also vital for maintaining optimal energy and hormone production.
As well as enhancing your testosterone levels, garlic reduces cortisol from breaking down muscle tissue.
Did you know that almonds and walnuts are packed full of amino acids like arginine? These help to improve your blood flow. They’re also high in monounsaturated fats, and these help to maximize your testosterone levels.
Jam-packed with B vitamins, bromelain enzyme and potassium, bananas provide a massive boost to your T levels.
Soy is a commonly used protein source for vegans and non-vegans alike, and it does contain estrogen-like compounds. However, there is a common misconception that overeating soy can lead to lower T levels, but recent studies have concluded that this isn’t the case at all.
Keep your T levels topped up
As you’ve read, there are loads of great foods that you can eat and drink whilst on a vegan or plant-based diet that boost your testosterone!
Did you know that our testosterone levels naturally start to decrease after the age of 30? So, if you’re looking for some of the benefits of keeping your T levels topped up, like improvement in your body composition, energy levels, libido, and a decent night’s sleep, then include a few portions of the healthy foods we’ve listed above.
If you’re ready to smash your goals and you want a sure-fire way to maximize your T levels consistently, why not see how Testogen could support you and your T levels? With just four capsules a day, Testogen works to safely boost your T levels- it’s completely natural and vegan too!
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