As a fitness trainer, I've had many clients who struggled with low testosterone. In a situation like this, improving your diet is the first step to helping your body. For one, including eggs in your regimen may be a great place to start, as they’re thought to be excellent T boosters.
So, I decided to do in-depth research and determine if it is true and how exactly we should incorporate eggs into our diet to see some results. Finally, I consulted with a dietitian to confirm everything and gain some additional information.
Here is what I found.
Quick Summary
- Eggs increase testosterone levels due to high levels of essential components, such as cholesterol, required for testosterone production.
- Three to four eggs are enough to boost the testosterone levels in your body.
- Tuna, beans, and beef are other meals that can boost your testosterone levels.
How Do Eggs Increase Testosterone?
Eggs boost testosterone due to the high content of essential nutrients. Alongside cholesterol, eggs are rich in protein, vitamin D, omega-3 fatty acids, and zinc.
Testosterone is a type of hormone that has several functions in the body.
This hormone affects libido, bone density, fat distribution, muscle mass, agility, and the synthesis of sperm and red blood cells in males [1].
As testosterone levels decline with age, so do your muscles, sexual drive, and energy.
As a result, maintaining a healthy amount of testosterone is critical. And eggs can be quite helpful in raising your testosterone levels.
Let's see how eggs can help you increase your testosterone levels based on their components.
1. Zinc
Zinc is a necessary mineral our bodies cannot create on their own. It is an essential nutrient that serves several important roles.
As zinc has an immediate effect on testosterone levels, even a modest deficiency might result in hypogonadism (testosterone deficiency) [2].
A study published in 1996 revealed how much zinc may alter testosterone levels.
For twenty weeks, the researchers fed young men zinc-deficient meals. As a result, the testo levels dropped from an average of 39.9 nmol/L to 10.6 nmol/L [3].
The researchers also tested if an increase in zinc may enhance hormone levels. For six months, men with modest zinc insufficiency were given zinc supplements.
They found that zinc boosted their testosterone levels after the study time.
2. Omega 3
While omega-3 has no immediate influence on testosterone levels, it can have a good long-term effect. Omega-3 improves HDL, that is, good cholesterol levels, and reduces inflammation [4].
That said, having good HDL and lower inflammation is necessary to boost testosterone levels naturally.
As a result, omega-3 helps produce a favorable balance in the body for increased production of this male sex hormone.
3. Protein
Protein may help you keep a healthy testosterone level while aiding in weight reduction, which can be especially beneficial when working out [5].
High protein intake, on the other hand, can lower testosterone levels.
Having that in mind, eggs contain enough protein necessary for the body to produce more testosterone.
However, it’s important to note that overconsuming eggs will lead to an oversaturation of protein, which may result in lower T levels.
4. Vitamin D
Vitamin D can boost testosterone and is essential for calcium absorption and maintaining bone strength.
This is important not only for your overall health but for high-intensity resistance training as well. That said, there are very few foods that contain vitamin D.
Luckily, eggs are one of the few vitamin D-rich foods.
Many studies have found a link between vitamin D consumption and increased levels of testosterone [6].
One research, in particular, found that taking vitamin D daily for a year elevated the hormone level by 25.2%.
Furthermore, low vitamin D levels were associated with decreased testosterone concentration in the body [7].
5. Cholesterol
A specific type of testicular cells (Leydig cells) absorb cholesterol found in the blood and transform it into testosterone [8].
These particular cells cannot produce testosterone if there is insufficient cholesterol circulating.
As a result, hormone production becomes slow.
How Many Eggs in a Day Can Increase Testosterone?
Eating two to four eggs in a day is enough to increase testosterone levels.
However, the amount you consume will greatly depend on the type of workouts you do and the effects you are looking for.
Eggs are not my primary source of nutrients for boosting testosterone, but I like to incorporate them into my testosterone diet plan for added proteins. That said, I usually engage in strength and high-intensity training, so I eat three to four boiled eggs for breakfast.
"Egg yolks may benefit men with lower levels of testosterone. You may safely take one to four eggs at breakfast every day unless you suffer from excessive cholesterol." - Joseph Brito, Doctor of Medicine
Do Raw Eggs Increase Testosterone?
Yes, raw eggs increase testosterone. The egg yolk is rich in vitamin D and cholesterol, essential elements required for testosterone production.
However, raw eggs don't have the same effect on T levels as cooked eggs.
The protein in uncooked eggs is difficult to digest.
As a result, it has much less protein compared to cooked eggs.
Alternative Foods That Increase Testosterone
Aside from eggs, you can also add the best foods that raise testosterone into your diet.
- Tuna: It is high in Vitamin D, which might help boost testosterone levels. Vitamin D aids in maintaining sperm count, and tuna is a great source of this vitamin, particularly if you don't get much time outside!
- Oysters: Testosterone boosts libido, and oysters are rich in zinc! As stated, zinc is critical for the optimal production of testosterone.
- Beans: White, kidney, or black coffee beans, are another excellent source of vitamin D and zinc. One of the most significant benefits of coffee bean ingestion is testosterone boosting.
- Beef: Beef is one of the greatest testosterone-boosting meals. Beef has a variety of minerals and vitamins, including proteins, zinc, and vitamin D, all of which aid in testosterone synthesis.
Are Eggs a Sufficient Source of Testosterone?
Eggs are a great way to increase testosterone production on a day-to-day basis. However, they do not have enough nutrients, such as proteins, to substantially raise testosterone levels in the body.
This is especially important for people who like high-intensity workouts and strive to see noticeable results.
That’s why I advise my clients to incorporate high-quality testosterone boosters into their regimes:
The listed boosters have been tested either by our team of trainers or by our clients. That said, they contain natural ingredients that aim to increase T levels and maintain them.
References:
- https://www.ncbi.nlm.nih.gov/books/NBK526128/
- https://pubmed.ncbi.nlm.nih.gov/8875519/
- https://pubmed.ncbi.nlm.nih.gov/8875519/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8260291/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/
- https://pubmed.ncbi.nlm.nih.gov/21154195/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4128480/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2262169/
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