Improving diet is key for patients with low testosterone, and eggs are often recommended for their potential to boost testosterone levels.
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.
Quick Summary
- Consuming eggs may enhance testosterone levels due to their rich content of nutrients like cholesterol, zinc, and vitamin D, which are essential for testosterone production.
- A balanced diet including eggs can support testosterone levels, with a recommendation of three to four eggs daily for noticeable benefits.
- Research published by PubMed found that zinc deficiency reduced testosterone levels from 39.9 nmol/L to 10.6 nmol/L, highlighting the importance of zinc intake, for which eggs are a good source, in maintaining testosterone levels.
- Personally, I believe that while eggs can be a beneficial part of a testosterone-boosting diet, they should be complemented with a variety of other nutrient-dense foods for overall hormonal balance.
How Do Eggs Increase Testosterone?
Eggs contribute to increasing testosterone levels by providing essential nutrients like cholesterol, zinc, and vitamin D, which are vital for the production of this hormone.
Testosterone is a type of hormone that has several functions in the body. According to the National Library of Medicine, 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.
That’s why I advise my patients to incorporate high-quality testosterone boosters into their regimes:
Maintaining healthy testosterone levels is crucial, and eggs can help increase these levels.
"Eggs are rich sources of nutrients that help boost testosterone levels, such as zinc, vitamin D, and cholesterol. They are also a perfect addition to a low-carb diet, which promotes male sex hormone balance."
- Dr. Eric Berg, DC
The way we cook our eggs can significantly influence the retention of nutrients essential for boosting testosterone, offering another layer to the intricate dance between our diet and hormonal health.
Let's see how eggs can help you increase your testosterone levels based on their components.
1. Zinc
In my exploration of natural testosterone boosters, I discovered the crucial role of zinc—a mineral our bodies require but can't produce. Each dose revealed its multifaceted benefits, emphasizing its importance.
As zinc has an immediate effect on testosterone levels, even a modest deficiency might result in hypogonadism (testosterone deficiency), according to the research published in PubMed [2].
I delved into a 1996 study that showed the profound impact of zinc on 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].
Research indicates that zinc supplementation in men with mild deficiency can enhance testosterone levels. 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.
In my medical practice, I found Omega-3's nuanced benefits. It's not just about raising good cholesterol (HDL); I personally experienced reduced inflammation, improving overall well-being [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
Incorporating a balanced amount of protein into my patients' diet not only supported testosterone levels but also aided in their weight management journey. Each workout session felt more productive, and the results were visible, a testament to the power of protein [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, including one published in PubMed, have found a link between vitamin D consumption and increased levels of testosterone [6].
One research published in PubMed Central, 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, according to the Molecular Endocrinology [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?
"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
Eggs are not the primary source of nutrients for boosting testosterone, but I like to incorporate them into my patients' testosterone diet plan for added proteins. That said, some of them usually engage in strength and high-intensity training, so they eat three to four boiled eggs for breakfast.
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.
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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