Testosterone Deficiency in Men: Foods That Can Support Hormonal Balance

A deficiency of testosterone in men can sometimes be corrected through proper nutrition, according to endocrinologist Irina Ostrovskaya. Speaking to aif.ru, the specialist explained that dietary choices play a crucial role in maintaining hormonal balance and supporting the body's natural hormone production.

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Avocado toast with poached egg

Why Fats and Cholesterol Matter for Testosterone

Testosterone is synthesized from cholesterol, making dietary fats an essential component of hormone production. According to Ostrovskaya, men experiencing low testosterone should not avoid fats but instead focus on their quality.

"To support testosterone levels, it is important to include healthy fats and cholesterol in the diet, as these are the building blocks of this hormone,” the doctor explained.

She recommends foods such as eggs, avocados, olive oil, and fatty fish, which provide beneficial fats while supporting overall metabolic health.

Key Micronutrients That Support Hormonal Balance

Beyond fats, several micronutrients play a direct role in testosterone regulation. One of the most important is zinc, which is involved in hormone synthesis and is commonly found in pumpkin seeds and red meat.

Vitamin D is another critical element. It supports endocrine function and can be obtained from foods such as fish and eggs, particularly in regions with limited sun exposure.

Magnesium also contributes to hormonal stability and muscle function. It is present in significant amounts in nuts and dark chocolate, making it a practical addition to the daily diet.

The Hidden Risk of Strict Diets

The endocrinologist also warned men against extreme calorie restriction. Prolonged low-calorie diets may have the opposite effect and suppress testosterone production.

"When the body experiences a long-term calorie deficit, it interprets this as a survival signal and reduces testosterone production,” Ostrovskaya noted.

This hormonal response can lead to fatigue, reduced muscle mass, and decreased overall vitality, even in physically active men.

Nutrition as Part of a Broader Strategy

While diet alone cannot resolve all cases of testosterone deficiency, it remains a foundational element of hormonal health. Combined with adequate sleep, physical activity, and medical supervision when necessary, proper nutrition can help stabilize testosterone levels and improve quality of life.

Experts emphasize that sustainable dietary habits, rather than short-term restrictions, offer the most reliable support for long-term hormonal balance.