The 12 eggs a day approach to increase testosterone is surrounded in controversy. Prominent figures like the Rock have eaten 12 eggs a day for years and multiple website have made claims that eggs are comparable to the anabolic effects of steroids. On the other side, the argument against such an egg-heavy diet is that its excessive and not necessarily proven. This controversy over eggs thus results from the clash between anecdotal evidence, studies, and the vague definition of a “testosterone increase”.
The claims that eating many eggs a day increases testosterone are based on a few key points. First, eggs have a very large amount of cholesterol in them which the body primarily uses to synthesize testosterone. Second, eggs have all the essential amino acids and 15 of the 20 fatty acids. Essential amino acids are needed for building protein and the production of testosterone levels. Fatty acids play a key role in thyroid and hormone production.
Thirdly, eggs contain 1.5g+ of D-Aspartic Acid. D-Aspartic Acid (DAA) has been found through some studies to increase testosterone but other studies have also found no causality between DAA and increased testosterone.
Because of this contradicting evidence on DAA, DAA supplements should not be taken with the objective of elevating testosterone and the DAA content of eggs alone is not enough proof for them to be associated with testosterone increases.
It is likely that eggs increase testosterone, however, if you are deficient or low in any of the vitamins, minerals, fatty acids, or essential amino acids it provides. Since eggs have such a large amount of nutrients and micronutrients, for many people who do not consume enough of these nutrients per day, eggs can have a very positive impact on hormones. Likewise in people who eat diets with too much sugar or do not consume enough good cholesterol, HDL, eating a large number of eggs can increase serum testosterone due to their no-sugar content and their positive effect on HDL cholesterol.
If your diet, nutrition, and general lifestyle is already entirely on point it is unlikely that eggs will have any major increase in testosterone however eating 12 eggs a day will have a positive impact on your general health and make your cutting diet easier due to their macros and high amount of protein.
Positive Effects of Eggs
If your diet and nutrition are not already optimal, eggs are one of, if not the best overall food to eat for lifting. The following list is going to lay out every positive effect from eggs as well as how it impacts testosterone and general health.
- Contain very close to every vitamin and mineral the body needs.
- Contain 200mg+ of cholesterol which is used by the body for the production of testosterone. This cholesterol is the “good cholesterol” (HDL) and will not have adverse effects on health by raising the “bad cholesterol” (LDL).
- Reduce insulin resistance.
- Contain 100mg+ of choline. Choline is a micronutrient which many people are deficient in. It directly relates to cognitive health, efficient metabolism, and general athletic performance.
- Contain every essential amino acid the body needs.
- Contain high amounts of antioxidants.
- Have been proven to correlate with increased fat loss.
- Contain high amounts of iodine and selenium. Both of these are involved in the synthesis of hormones by the thyroid.
- Have no sugar. Sugar has been shown to decrease testosterone, negatively impact blood pressure, and increase fat gain.
- Contain omega 3’s. Omega 3’s are fatty acids which help maintain testosterone levels among carrying many other important functions in the body.
Eggs and Testosterone
Eggs are regarded by many to be the best superfood that exists and may very well increase your testosterone levels if you’re not already consuming an adequate amount of nutrient, micronutrients, minerals, amino acids, and fatty acids in you diet.
Supplements like ZMA which contain vitamin D, magnesium and vitamin B-6 have been found to increase testosterone dramatically simply by correcting deficiencies in magnesium in vitamin D. Eggs can have a similar effect and will positively affect hormones even if you are not entirely completed of one the vitamins it provides.
The cholesterol content of eggs will also help the body to produce testosterone but the exact impact of the cholesterol from eggs on androgenic hormones will depend on each individual.
At the very least, 12 eggs a day won’t hurt. Most likely you will gain a positive effect and your testosterone will be boosted if your nutrition and diet were not already providing all the building blocks needed for testosterone synthesis.
Concluding, the main takeaways are that eggs can increase testosterone if you do not already consume an adequate amount of the micronutrients, nutrients, fatty acids, minerals, and amino acids that eggs provide.
Either way, the health benefits of consuming large amounts of eggs makes this dozen eggs a dat diet worthwhile, assuming you can afford the 7 cartons a week and tolerate the 12 eggs to eat per day.
For more on general lifestyle and dieting, such as the best number of days to train per week and how to find the balance between workouts and weekends, click here.