Testosterone is the primary male sex hormone, generated in the testes with the help of the hypothalamus and pituitary glands. It affects much more than sexual function and development. In men, the body uses testosterone to synthesize food into strong muscles and bones, burn fat, boost energy, and protect the heart.

The normal range for adult men is between 280 ng/dL and 1,100 ng/dL; anything lower than 300 ng/dL can be diagnosed with low testosterone (low T). 

Low T is an incredibly common medical condition in which men either slow down testosterone production or T level synthesis completely stops. According to the American Urological Association, about 2% of men in their 60s have low T, and 3% of men in their 70s and 80s have low T. 

At Renew Vitality, we know the power of nutrition and hormone replacement therapy (HRT) to drastically raise T levels and promote long-lasting vitality for men over 30.

Diet and Testosterone Levels

Men can support testosterone production by adding nutrients like Zinc, D-Aspartic Acid, and vitamin D to their diets.


Zinc is a critical mineral in supporting a healthy immune system, metabolizing essential nutrients, DNA and protein production, and proper cell division. Low levels of zinc can cause numerous health complications, including low T and erectile dysfunction (ED).

Studies show men with a zinc-deficient diet can have T levels drop by 75% in just 20 weeks. Adding more zinc to the diet has remarkable effects on T level production in older men, by doubling T levels. Doctors will prescribe zinc supplements for men with ED as a replacement for prescriptions like Viagra and Cialis, or to increase their effectiveness. 

D-Aspartic Acid

Amino acids like D-Aspartic Acid are the building blocks for proteins, hormones, and neurotransmitters. D-aspartic acid encourages the brain and the testes to produce and release more testosterone. 

In one study, following men ages 27 to 37, and after 12 days of D-aspartic acid, their T levels increased by 42%. The participants still maintained relatively higher levels of testosterone, 22%, three days after the study was finished.

Another study followed men between the ages of 27-43 for 90 days while taking D-aspartic acid and had jaw-dropping results. The participants’ T levels rose by 30-60%. 

For men looking to get more D-aspartic acid in their diets, add lean meats like ground turkey and chicken breast to their regular meals. Men can also kill two birds with one stone by finding protein shakes with D-aspartic acid to enhance post-workout results.

Vitamin D 

Vitamin D is produced in the skin through direct sunlight. When activated, it functions primarily as a steroid hormone in men. Researchers have found vitamin D can make men more virile and increase sperm production.

In one year-long study following 65 men, after participants doubled their vitamin D intake, their T levels raised from 10.7 nmol/I to 13.4 nmol/l, a 20% increase.

Physicians found it doesn’t take a large dose of vitamin D to begin seeing results. They suggest around 3,000 IU a day. Most milk sold in the states is already fortified with 100 IU in each cup, along with many popular brands of breakfast cereal. Men could get their daily source of vitamin D by having a balanced breakfast before heading to the office or working out. 

What foods should I avoid?

Soy-based products can lower testosterone production in adult males. Soy is a vegetable protein comprised of phytoestrogen, an element that closely resembles estrogen, the primary female sex hormone. 

While phytoestrogens can provide many health benefits, like high blood pressure reduction and lower cholesterol levels, they can also disrupt the hormone balance in men. In one study, soy products were also associated with a lower sperm count. At Renew Vitality, we encourage men to avoid foods like tofu, edamame, and soy milk. 

Boost Testosterone with Hormone Replacement Therapy

A nutrient-dense diet and comprehensive workout regimen are just the foundations for elevating T levels. Experts in hormonal imbalances combine diet and exercise science with personalized hormone replacement therapy (HRT) for amazing results. 

The benefits of HRT include improved mood, better sexual health and function, leaner muscles, more energy, and sharper cognitive functioning.

Finding Hormone Replacement Therapy in Chesapeake, VA

Chesapeake is the third most densely populated city in Virginia, with over 240,000 residents. According to Mayo Clinic, T levels in adult men begin declining by 1% each year after 30. The median age in the city is 36 and residents can currently find 20 clinics nearby for HRT, including Renew Vitality. 

Maintain Your Vigor with Renew Vitality

Renew Vitality is the nation’s leading expert in hypogonadism and various other hormonal deficiencies with over ten centers across the country. Book a consultation with us to find out more about our personalized approach to optimizing men’s health and wellness with HRT today.