Get more magnesium
According to the National Institutes of Health, dietary surveys of people in the U.S. consistently show that people are eating less magnesium than recommended.
“Studies have found that magnesium helps to increase testosterone levels due to magnesium blocking a protein that binds with testosterone in the blood,” says Alissa Rumsey, MS, RD, Spokesperson for the Academy of Nutrition and Dietetics. In a study including sedentary people and tae kwon do athletes, those who supplemented with 10 milligrams per kilogram body weight of magnesium every day for four weeks experienced higher testosterone levels. Those who exercised had the highest increase. That’s 795 milligrams magnesium for a 175-pound guy, for example, which is roughly twice the Recommended Dietary Allowance. It’s important to note that 350 milligrams magnesium is the Tolerable Upper Intake Level for supplemental magnesium for men, meaning it is possible to overdose on it from pills.
In a study done on men aged 65 and older, magnesium levels were found to be strongly and independently associated with testosterone.
Almonds and spinach are excellent sources of magnesium, followed by cashews, peanuts, soymilk, shredded wheat cereal, and black beans, in terms of potency.