Viral Fact – Egg Whites Have been Shown to Increase Testosterone Levels!!
Today, we explore the whys and hows…
The modern-day food crazes have made people adopt a gluten and sugar-free, low-carb, and vegan diet.
Especially, people with low Ts or those who want to boost T-levels seem to have more calculative food choices.
So, which foods increase testosterone the most?
Although the list of testosterone-boosting foods is endless, there is one food item present in most people’s diets.
That is eggs!
People especially bodybuilders and athletes are often found using eggs for testosterone.
But do eggs increase testosterone for real?
Or is it because they are cheaply available and gel well with most of the diet?
Let us find out do eggs boost testosterone.
And if yes, then how does it actually happen?
Do Eggs Increase Testosterone – Facts
It’s a known fact that eggs are chock-filled with proteins. This makes it the favorite food of most workout enthusiasts, bodybuilders, and athletes.
Protein is an essential macronutrient. It helps men with muscle building process by assisting them to train anabolically.
Interestingly, the effects of resistance training on testosterone growth are scientifically proven.
This makes most bodybuilders and athletes eat eggs to increase testosterone.
Furthermore, an investigation on Hypogonadal obese men took place.
It identifies whether the modification of macronutrients can affect testosterone levels.
The men consumed meals consisting of polyunsaturated fats (PUFA), monounsaturated fats (MUFA), refined carbohydrates, whey, and egg albumin.
They also consumed mixed meals of PUFA and CHO, CHO and egg albumin, and PUFA and egg albumin.
After analyzing the results, it was clearly found, that PUFA and MUFA and PUFA combined with CHO decreased serum testosterone levels. Whereas, egg albumin was able to increase testosterone levels.
No wonder why men with low Ts are eating eggs for testosterone.
Low testosterone levels in men affect their overall health.
Men, as soon as they hit 30 start to experience a decline in their testosterone levels.
There is a decline in muscle mass, strength, sex drive, motivation, and an increase in mood swings.
Eggs being a superfood helps them get their testosterone levels under control.
Looks like, eggs and testosterone do have links.
But the mystery of how do eggs help with testosterone still persists.
So…
How Do Eggs Help with Testosterone?
Testosterone is a male sex hormone responsible for fundamental male bodily changes.
Hence, men rely on supplements, food, and lifestyle changes to boost testosterone levels.
But there is not one thing that can completely shoot up the testosterone in the body.
It is always a group of nutrients accompanied by lifestyle changes that help men increase T.
The same is in the case of how do eggs increase testosterones.
To explain, eggs apart from being a powerhouse of protein, includes other nutrients that assist to boost testosterone levels in men.
An egg is rich in cholesterol and contains vitamin D, omega-3, zinc, selenium, and choline.
Combining these, help men maintain a healthy testosterone level.
Here’s how…
#1. Cholesterol
Cholesterol doesn’t really have a good reputation in the fitness world.
Notably, eggs have very high cholesterol content. This makes some people fear the consumption of eggs.
However, some cholesterol is essentially required for synthesizing testosterone.
Interestingly, cholesterol and testosterone have similar molecular structures and can be easily converted into sex hormones.
Also, Testosterone is produced in the testicles by Leydig cells, which require cholesterol from the blood to produce testosterone.
Moreover, a study evaluates the effect of high cholesterol mainly through whole eggs on testosterone levels.
A comparison took place between the consumption of 3 whole eggs and 6 egg whites.
The study concludes:
- The whole egg group increases testosterone levels by 2.4 ng/ml,
- while the egg white group increases levels by 0.7 ng/ml.
It looks like eggs do increase testosterone.
#2. Selenium
Selenium is a mineral naturally found in many metal sulfide ores, water, soil, and food, especially Brazil nuts.
Known to have antioxidant properties, selenium is believed to boost testosterone levels.
Few studies also prove its efficacy in improving sperm quality.
In a study, it was clear that trace elements like zinc and selenium play a role in reproduction.
The study includes 20 fertile males and 50 infertile males.
It took place to determine the serum levels of zinc, selenium, and testosterone in infertile males.
The researchers found that there is a relationship between the serum levels of zinc, selenium, and testosterone in infertile males.
Interestingly, 1 egg can fulfill up to 28% of your daily selenium requirement.
So, now you know how to increase testosterone.
#3. Vitamin D
Vitamin D has a special role when it comes to keeping your bones strong.
But do you know vitamin D can also help with boosting testosterone?
There are only handfuls of foods that are rich in vitamin D and egg is one of them.
Vitamin D works more like an anabolic steroid; it helps build muscles and increase testosterone.
A study was conducted to evaluate whether vitamin D supplementation influences testosterone levels in men.
Healthy overweight men participated in the randomized trial. It includes 200 non-diabetic subjects out of which 164(54 men) completed the trial.
The Participants received either 83 μg (3,332 IU) vitamin D daily for 1 year (n = 31) or placebo (n =2 3).
As a result, compared to baseline values, it was clear that there was a significant increase in total testosterone levels.
Bioactive testosterone and free T levels were also high in the vitamin D-supplemented group.
So, does eating eggs increase testosterone in men? Well, of course, yes!
The study proves that vitamin D supplementation may increase testosterone levels.
On this basis, it is safe to say you can start eating eggs for testosterone.
#4. Omega-3
Omega-3 is highly known for providing cognitive benefits. It also keeps the heart, skin, and hair healthy.
Apart from this, omega-3 fatty acids might also surprise you with their effect on testosterone levels.
Omega-3 fatty acid contains a high level of HDL i.e., good cholesterol, and effectively reduces inflammation.
Notably, as per a study, there’s a link between low testosterone and systematic inflammation and metabolic risks.
Hence, omega-3 fatty acids provide the perfect environment for testosterone to boost.
Notably, omega-3 is one such essential fatty acid that the body can’t produce by itself. Hence, you need to eat foods rich in omega-3.
Moreover, egg easily makes the list of food that increases testosterone by 52 percent.
However, fatty fish like Mackerel tops the list.
Now, even though fish is the best source of omega-3, not many are a fan of fish.
Hence, you can add some eggs to your diet.
#5. Zinc
After iron, zinc is the most essential trace mineral.
It’s pivotal for performing numerous functions in the body such as wound healing, DNA formation, and protein absorption.
As per the study, severe or moderate deficiency is linked with hypogonadism in men. Notably, zinc deficiency is prevalent throughout the world.
Adding to it, zinc for testosterone is also proven to have a positive effect.
A study analyzed the relationship between cellular zinc concentrations and serum testosterone.
A cross-sectional study took place on 40 men, 20-80 years of age.
As a result, zinc supplementation of marginally zinc-deficient normal elderly men for six months leads to an increase in serum testosterone.
It was hence concluded that zinc supplementation can improve serum testosterone levels in normal men. This is why some of the best testosterone boosters for men in the market that are actually effective include zinc.
So, if you are to supplement zinc naturally to increase testosterone, you can eat eggs.
#6. Choline
Choline belongs to the vitamin B family and is vital for the functioning of the brain, cellular, liver, and endocrine system.
It’s known to reduce the persistence of brain fog, depression, and stress. Stress, however, is not great for testosterone levels.
Hence, eating eggs for testosterone naturally helps you with easing stress.
Adding to it, choline is a natural libido-enhancer. It stimulates the release of nitric oxide which highly affects neurotransmitters. Interestingly, neurotransmitters help maintain a firm erection.
Notably, the best way to add choline to your diet is through animal foods. And eggs being animal food can surely be of great help.
Well, that’s how do eggs increase testosterone.
However, the puzzle is still incomplete.
Even though it’s quite evident that eggs increase testosterone in men, the quantity of eggs to consume is yet unknown.
How Many Eggs Per Day to Increase Testosterone?
With “The Rock” eating 12 eggs a day, how many eggs to increase testosterone has become quite a debatable topic.
Notably, around 3-4 eggs daily are enough to alter your testosterone levels.However, if you are into strength training and heavy workouts, you can increase it to 6-8 whole eggs.
Related: Does HIIT Boost Testosterone?
Wondering about the fats in the egg? Well, there is nothing to be worried about.
Egg contains around 55-60% of unsaturated fat.
Moving on, if you are wondering why not 12 eggs, well, it’s better to start slow and see how it affects your body rather than surprising your body with the instant load.
Furthermore, there are numerous ways to incorporate eggs into your diet and benefit your testosterone levels.
How to Use Eggs in Your Diet to Increase Testosterone?
This is among the best part of eating eggs. There are endless ways and literally no bad time to consume it.
You can eat eggs for breakfast, lunch, and dinner as well.
As well as that, there are 2 basic ways to eat eggs- raw and cooked. There are a lot of people who drink several raw eggs in a day.
While some of them consume it directly, others like to mix it with a smoothie or protein shake.
So, how do raw eggs increase testosterone?
Eggs yolks if consumed raw can provide you with choline and help fight the decline t levels.
Now if you can’t bear raw eggs, you can always switch to boiled eggs, poached eggs, fried eggs, scrambled eggs, and egg omelets.
But what is the best way to consume eggs to boost testosterone?
Raw Eggs Vs Cooked Eggs-Which Is Best To Increase Testosterone?
Both raw and cooked are great for boosting testosterone.
Notably like any other food, eggs lose their nutritional content when cooked.
Raw eggs have the following nutritional advantage over overcooked eggs:- 33% more omega-3
- 23% more choline
- 20% more biotin
- 36% more vitamin-D
- 33% more DHA
- 20% more biotin
- 20% more zinc
So, should you eat raw eggs?
Well, although it’s entirely a personal choice, it’s however, recommended to consume cooked eggs.
Not to mention, eating raw eggs has its own downsides.
#2. Raw eggs contain only 3 grams of protein whereas cooked eggs contain 6 grams.
#3. Eating eggs with salmonella may lead to food poisoning. Nonetheless, cooking eggs kill salmonella and reduce the chance of contamination.
#4. Raw eggs contain avidin which may block the absorption of biotin present in egg yolks. However, that’s not the case with cooked eggs.
#5. Raw eggs may not be pleasing to your taste pallet. However, cooked eggs are delicious.
Which one should you prefer?
It’s recommended to stick to cooked variations. There are 2 main reasons to support the same.
- Cooked eggs have a high protein absorption rate which makes them ideal for muscle-building.
- To stay away from contamination, it’s better to go for cooked eggs.
So, if you want to eat eggs to increase testosterone, why not make them delicious?
Before You Crack an Egg
The increasing health complications and the competition to look better than others have made an insane effect on the diet of people.
It looks like everyone is a diet expert these days.
Now that you know how do eggs boost testosterone levels, it appears there has been a lot of myth regarding their nutritional value for T levels.
Maintaining testosterone levels is of utmost importance not only for workout enthusiasts but also for men above 30.
Although there are a lot of testosterone-boosting foods, the egg seems to satisfy both taste and nutritional content.
Moreover, when looking for how to increase testosterone levels quickly, you may encounter other ways as well.
This includes resistance training and eating foods like ginger and herbs like ashwagandha.
Interestingly, you can easily incorporate these into your testosterone-boosting egg diet.
Do eggs increase testosterone?
Hell, yeah!
So, go crack up some eggs and give your male sex hormones the much-desired punch.
Now before you scramble some eggs, if you find the blog interesting, don’t forget to share your views in the comment section below.