Does Olive Oil Increase Testosterone Level? Let's Find Out
Testosterone, a primary male sex hormone, plays a crucial role in muscle mass, libido, bone density, and overall vitality. The natural decline in testosterone levels after the age of 30 has led many men to look for dietary supplements to support their hormonal health. Olive oil, which is a cornerstone of the Mediterranean diet, has emerged as a beneficial natural product that increases testosterone and improves overall health.
In this article, we will find out what olive oil does to naturally increase testosterone levels. Let's examine what science says.
What is a testosterone level?
Before diving into the olive oil benefits and effects, firstly, you need to understand what testosterone is and what constitutes a normal level.
Testosterone is the most important androgen (male hormone) in the body; approximately 95% of testosterone is produced in the testicles, specifically in Leydig cells. The remaining 5% comes from the adrenal glands. Women also produce testosterone in smaller amounts, mainly from the ovaries and adrenal glands.
Normal Testosterone Ranges
Testosterone levels work in a circadian rhythm, typically peaking in the morning and declining throughout the day; these levels also vary based on health status, stress, lifestyle, and age. Here is the total testosterone range in men and women.
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Adult Men: 300-1000 ng/dL
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Adult Women: 200 - 800 ng/dL
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Pregnant Women: 60-300 ng/dL
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Postmenopausal Women: 8-35 ng/dL
What increases testosterone levels?
Research shows that several lifestyle factors can support healthy testosterone production. Maintaining a healthy weight is essential to having balanced testosterone levels. Excess body fat, especially abdominal fat, contains an enzyme called aromatase that converts testosterone into estrogen.
Regular workouts, including aerobic exercises and resistance training, as well as high-movement exercises like squats and deadlifts, also contribute to male hormonal health.
7-9 hours of restful sleep also contribute to healthy testosterone levels, as this hormone is primarily produced during deep REM sleep.
Stress is another factor that impacts testosterone levels. Chronic stress elevates cortisol, a stress hormone that directly suppresses testosterone production.
To maintain healthy hormone levels, one should consume adequate amounts of protein, healthy fats, zinc, magnesium, and vitamin D to support the hormonal pathways involved in testosterone synthesis.
The Link Between Olive Oil and Testosterone
Back to the critical question: can olive oil help boost testosterone levels?
1. Healthy Fats as Hormone Building Blocks
Cholesterol derived from fats is the main precursor molecule for all steroid hormones, including testosterone. All dietary fats are crucial for hormone production, especially in impairing testosterone synthesis. Olive oil is rich in monounsaturated fats, which work as the building blocks for optimal hormonal function, unlike unhealthy saturated and trans fats. Olive oil supports metabolic health.
2. Human Clinical Evidence
A study published in 2013 shows the effects of extra virgin olive oil consumption on androgen levels in healthy adult men. In this randomised controlled trial, 60 healthy men aged 23 - 40 have gone through a two-week stabilization period (butter) rather than three weeks of daily extra virgin olive oil consumption. Their testosterone levels increased by 17.4% after the intervention period. This study concluded that consumption of olive oil might be the origin of positive improvements in the androgen hormonal profile of men.
3. Antioxidant and Anti-Inflammatory Effects
Olive oil, especially EVOO (extra virgin olive oil), is rich in antioxidants like oleocanthal and oleuropein. These compounds are beneficial in relieving oxidative stress, which impairs Leydig cells' function (the cells responsible for testosterone production). Olive oil has anti-inflammatory properties that reduce chronic inflammation and improve hormonal balance. Less stress means a healthy testosterone level in men.
Does Olive Oil Reduce Testosterone?
Yes, olive oil positively impacts testosterone levels.
It is important to distinguish between Healthy monounsaturated fats (olive oil, avocados, and nuts), unhealthy trans fats (processed foods, fried fast food), and excessive saturated fats (large amounts of red meat and butter). These categories negatively impact your metabolism.
One should also identify the difference between refined olive oil and extra virgin olive oil.
Key differences:
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EVOO: High in antioxidants, robust flavor, lower acidity (≤0.8%)
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Refined olive oil: Fewer antioxidants, neutral flavor, higher acidity.
How to Use Olive Oil for Hormonal Health?
Most health experts and dietitians suggest that 1-2 tablespoons of olive oil per day provides healthy fats without excess calories.
You can use extra virgin olive oil in salad dressings combined with lemon juice or vinegar, drizzle it over vegetables to preserve nutrients, or use it as a finishing oil and add to your soups, pasta, or grilled meats. You can also use olive oil in low- to medium-heat cooking, as EVOO has a smoke point around 375 - 410°F.
Bottom Line
Olive oil is best viewed as one piece of a larger picture. Sustainable testosterone levels come from a healthy lifestyle, restful sleep, strength training, stress management, and a wholesome diet rich in vitamins, healthy fats, and protein.
To have healthy and balanced testosterone levels and excellent male performance, you can try other natural supplements such as Royal Honey and Royal Shilajit. These natural products are mainly for hormonal health, better performance, and energy.
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