Link Between Peanut Butter and Testosterone

Link Between Peanut Butter and Testosterone

Peanut butter has long been a popular snack item among children and adults. Peanut butter, known for its rich, nutty flavor and creamy texture, contains a high concentration of protein and beneficial fats. But that’s not all: this ubiquitous grocery item may help enhance testosterone levels.

Testosterone is an important hormone that impacts muscle growth, bone density, libido, energy levels, and more in both men and women. As we age, testosterone production decreases. Diet and exercise are examples of lifestyle variables that might alter testosterone levels.

Does Peanut Butter Support Testosterone?

Peanuts and peanut butter are nutritional powerhouses, including elements that may help enhance testosterone levels.

One of the most notable nutrients is their high monounsaturated fat content. Monounsaturated lipids have been proven to possibly boost testosterone levels while lowering estrogen. The beneficial fats in peanuts may assist in regulating hormone levels.

Peanuts are also a great source of L-arginine. This amino acid is a precursor of nitric oxide, which promotes blood vessel dilation and circulation. Improved circulation can boost testosterone production and levels. In one research, infertile men’s T levels increased when they ate meals rich in L-arginine.

Peanut Butter May Increase Testosterone Levels

While additional study is needed, several promising studies indicate that peanut butter may help enhance testosterone levels.

One research on rats examined the effects of administering a peanut protein extract. The researchers discovered that the peanut protein extract raised testosterone levels in rats after 30 days.

The researchers believe this effect is caused by the presence of L-arginine in peanuts. L-arginine is an amino acid that serves as a substrate for nitric oxide production. Nitric oxide can relax and expand blood arteries, resulting in improved blood flow. Better circulation may improve testosterone production.

This rat research implies that peanut butter may also raise testosterone levels in people. However, further research is needed to validate this impact and better understand the processes involved.

Recommended Peanut Butter Serving Size

Recommended Peanut Butter Serving Size

Serving size of peanut butter is around 2 tablespoons or 32 grams. Limiting intake to this amount can help avoid excessive calorie and carb consumption that could work against optimal testosterone production.

Spreading 1-2 servings of natural peanut butter on whole grain toast, apple slices, and celery sticks, or mixing it into a protein shake are easy ways to get your daily dose. Those looking to maximize testosterone should aim for organic, natural peanut butter without added sugars. 

Look for peanut butter with just peanuts and maybe a bit of salt in the ingredient list.

Moderation is key, as having too much peanut butter could lead to weight gain which lowers testosterone. Stick to 1-2 servings daily as part of a balanced, healthy diet and active lifestyle for the best chance of seeing a testosterone boost.

Combining Peanut Butter with Other T-Boosting Foods

Peanut butter can be combined with other foods that may help support healthy testosterone levels in men. Some foods to consider pairing with peanut butter include:

Eggs

Eggs

Eggs are rich in vitamin D and cholesterol, which are building blocks for testosterone production. Try spreading peanut butter on whole-grain toast and topping it with over-easy eggs for a protein-packed breakfast. 

The healthy fats in peanut butter can also help absorb fat-soluble vitamins like vitamin D from the eggs.

Oysters

Oysters are the highest dietary source of zinc, which is essential for maintaining healthy testosterone levels. Oysters and peanut butter can be paired by spreading peanut butter on crackers and topping with freshly shucked oysters. 

The zinc and magnesium from the oysters combine nicely with the healthy fats in peanut butter.

Spinach

Spinach

Spinach is loaded with magnesium, which helps boost testosterone levels especially when combined with intense exercise. Make a peanut butter smoothie with spinach, milk, banana, and a scoop of peanut butter for a drinkable snack. 

The magnesium in the spinach complements the monounsaturated fats from the peanut butter.

Pairing peanut butter with eggs, oysters, and spinach can provide key nutrients that work together to optimize testosterone production. Be sure to consume peanut butter in moderation as part of a balanced diet for overall health.

Who May Benefit Most

Certain groups may see more benefits from adding peanut butter to their diet to support healthy testosterone levels.

Vegans/Vegetarians

Vegans and vegetarians frequently eschew meat, eggs, and dairy, which contain high quantities of zinc and magnesium. These minerals are necessary for testosterone synthesis. Peanut butter can help vegetarians and vegans address nutritional shortages. Just 2 tablespoons provides nearly 10% of the recommended daily intake for both zinc and magnesium.

Athletes

An intense workout can reduce testosterone levels over time. Athletes must consume adequate calories, protein, fat, and micronutrients to maintain hormonal health. Peanut butter is calorie-dense, with roughly 200 calories per serving. 

It also includes plant-based protein for recuperation. Including it in smoothies, porridge, or sandwiches can help athletes satisfy their nutritional requirements.

Adult Men

After the age of 40, testosterone levels naturally fall by roughly 1% every year. Dietary practices can help older men maintain healthy testosterone levels. Peanut butter contains monounsaturated fats, minerals, and vitamin E, all of which have been associated with increased testosterone in aged men. 

Consuming it daily might assist elderly men acquire important nutrients that their systems may not absorb and use as well.

Conclusion

Peanut butter’s primary contribution to hormonal health is its high content of healthy fats, proteins, and micronutrients, all of which contribute to a well-rounded diet.

Adopting a balanced dietary strategy that includes modest amounts of nutrient-rich foods like peanut butter is the most practical way to promote testosterone and overall hormone health. The key, like with any dietary component, is moderation and the synergy of a well-balanced nutritional intake.

If you enjoyed this article, you may also want to read this article Does Eating Peanut Butter Increase Testosterone in Men?

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
https://www.linkedin.com/in/kimberly-langdon-m-d-41847610/
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.

Publications

-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being