While many men turn to supplements, the real power lies in the foods you choose each day. I’m a committee member of the British Society of Sexual Medicine, and have been involved in writing the most recent national guidelines for testosterone deficiency in men. I’m passionate about raising awareness of all aspects of Men’s Health, and heavily involved in both teaching and health promotion. Diets high in fat and carbohydrates can be problematic; carbohydrates, in particular, cause a spike in insulin, which often reduces testosterone. Soy products have sparked debate regarding their impact on hormones like testosterone. Drinking too much can harm your body’s ability to make this vital hormone. This condition affects hormones like testosterone negatively. Whole fruits and vegetables support hormonal health better than snacks from a box or bag.y Additionally, pomegranates may increase testosterone levels by up to 24%, making them a powerful addition to your diet. Including shellfish in your diet can significantly support testosterone production and overall reproductive health. Shellfish, particularly oysters, are renowned for their high zinc content, making them a potent food for boosting testosterone levels. Lemons are also a great source of Vitamin A. Vitamin A is essential for testosterone production and it also helps keep estrogen levels where they need to be. Without zinc, testosterone levels drop. Zinc helps encourage the pituitary gland to release other hormones that aid in testosterone production. They’re high in zinc, which is important because many people who have low testosterone levels are deficient in this important mineral. Thankfully, there are many natural ways to help boost your testosterone levels. The journal PLOS One found that when you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. That’s why today, we are coming to you with a list of foods that can naturally address lower-than-average levels of testosterone. Best Foods to Boost Testosterone Naturally One study involving men with fertility issues found that supplementing with ginger extract daily for three months raised testosterone levels by nearly 18% (3). Its high concentration of antioxidants have been shown to provide a large number of health benefits, including raising testosterone levels. Although your body normally makes enough of its own testosterone, there are different factors that may affect its production, such as aging, lifestyle, stress and illness. Without high testosterone levels, your motivation, body composition, and even success take a plunge. This plant-based food contains high amounts of iron and zinc, minerals in testosterone production. Because of their anti-estrogenic effect and inhibition of the enzyme aromatase, mushrooms favor the increase of testosterone levels. They are rich in boron and antioxidants such as resveratrol (like red grapes), linked to increased testosterone and reduced estrogen levels. This fruit contains in its skin an antioxidant called resveratrol which, like zinc and vitamin D, inhibits the aromatase enzyme, favoring the increase of testosterone. In addition to the benefits of eating grass-fed beef, drinking pomegranate juice can also help improve testosterone levels. Over time, the right nutritional routine plus healthy habits could help sustain hormone health and vitality for many years to come. These minerals are pivotal in testosterone production. Compared to lean fish like cod, fatty varieties contain higher nutrient levels that bolster hormone health. Omega-3s may support luteinizing hormone, known to signal the testes to produce more testosterone. So, if you're not already exercising, starting a workout regimen focused on losing weight may help boost your levels.Tuna, like salmon, is also high in healthy fats and omegas, as well as Vitamin D. What’s so important about Vitamin D?Omega-3 fatty acids found in fatty fish help reduce inflammation in the body, which can enhance testosterone levels.If you have symptoms or think you may have been exposed to a health risk, our doctors are here to provide confidential, professional care tailored to you.While it is present in women, the levels of testosterone in men are seven to eight times higher than in women, similar to the presence of estrogen in men.Research also suggests that vitamin D boosts testosterone levels and plays a crucial role in sperm quality (30).For instance, oysters are high in zinc, which encourages healthy pituitary gland functioning, leading to stimulated testosterone production.Testosterone is influenced by several factors, including age, sleep, stress, and exercise, but diet is one of the most controllable. Do I need supplements if I eat these foods? Most people might notice gradual benefits within several weeks of consistent diet changes. They also contain magnesium and a small amount of boron, which may influence testosterone metabolism. When comparing lean beef to processed cuts, the leaner option is better for overall health. Meanwhile, almonds and walnuts offer an array of antioxidants that can also protect hormone-producing cells from oxidative damage. Trans Fats and Highly Processed Foods Zinc inhibits the aromatase enzyme that converts testosterone into estrogen, increasing testosterone levels and improving semen production. However, it should note that coffee can also increase the stress hormone (cortisol), which decreases testosterone. Asparagus contains folic acid, vitamin E, and potassium, contributing to testosterone production. Like cabbage, this vegetable has indole-3-carbinol, which helps eliminate estrogen storage and increases testosterone production. Best Foods for Increasing Testosterone Levels One of these antioxidants is ellagic acid, which has been shown to have anti-inflammatory and anti-estrogenic effects in the body. Animal products like oysters, beef, and poultry are generally higher in zinc than plant-based sources like nuts. Pistachios and chestnuts are also relatively low in zinc compared to other nuts. Other nuts that are relatively high in zinc include almonds, peanuts, and hazelnuts. These simple habits help your body work better and naturally support hormone balance. Almonds are a powerhouse of healthy fats, magnesium, and vitamin E. Avocados also contain potassium, which supports heart health and reduces stress levels. Zinc is directly involved in testosterone production and sperm health. Eggs are a popular, affordable source of protein and healthy fats. Onions, like garlic, contain quercetin, which, besides being a potent antioxidant, increases the body’s production of nitric oxide. Several studies show that consuming large amounts of onion can triple testosterone production, so consuming it regularly is favorable. Many factors can increase or decrease these levels, from some diseases, medications, lifestyle, and even diet. However, a good diet and an active lifestyle may help keep your levels of testosterone within the recommended range. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. By choosing nutrient-rich, whole foods and avoiding dietary pitfalls, individuals can preserve vitality, strength, and resilience well into later years. Testosterone Boosting Foods That Naturally Increase T-Levels Many people choose to not add red meat to their diet but still consume plentiful amounts of fish. It also helps to reduce joint stiffness and lower cholesterol, which can help encourage more activity and improve heart health, respectively. Interestingly, this isn’t because oysters themselves produce testosterone. With your support, Houston Methodist provides exceptional research, education and care that is truly leading medicine. Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids.Certain vitamins and minerals have been shown to play a key role in testosterone production and may help boost testosterone levels in men.While many men turn to supplements, the real power lies in the foods you choose each day.Researchers have established that being overweight or obese is one of the primary causes of low testosterone in men.This fruit’s combination of antioxidants and anti-inflammatory compounds makes it a delicious and potent ally for reproductive health.The balanced level of other natural ingredients helps Testofuel boost your testosterone levels.One study established how bananas’ chief nutrient, potassium (29) can promote testosterone production and firmer erections. Sleep Quality Adding eggs to your daily diet supports testosterone levels and overall hormonal health. This study’s findings indicate that the nutrients found in the yolk are particularly important for maintaining healthy testosterone levels. Magnesium helps reduce oxidative stress, potentially increasing testosterone production and thereby increase testosterone production. Moderate intensity endurance training leads to increases in testosterone (48). Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone. A similar study found that older men who have more sex have more testosterone than other men their age (42). Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. Another study found similar results and reported a 60% serum testosterone drop for men who slept 4 hours compared to those who slept 8 hours (35). This standard beverage among people can stimulate the nervous system and increase the levels of cAMP (cyclic adenosine monophosphate). As a hormone, testosterone regulates certain functions of the organism. You can make a conscious choice to alter your diet, actively selecting a range of beneficial foods. There is a hormone called aromatase which can convert testosterone into estradiol, an estrogen precursor. As this occurs, estrogen levels will naturally rise slightly, but the rise and fall are not clearly linked. Food That Increases Testosterone and Lowers Estrogen Plan your largest meals around your workouts - eat a substantial combination of protein and complex carbs both pre- and post-exercise. Space your meals 3-4 hours apart to maintain steady nutrient levels throughout the day. You'll also benefit from the synergistic effects of combining these sources with the essential minerals and vitamins discussed earlier. For best results, aim to consume protein throughout the day rather than in a single meal. Other Ways To Naturally Boost Testosterone Yes, nuts like almonds and walnuts provide healthy fats, magnesium, and antioxidants — all of which play a part in supporting steady hormone levels and reducing the risk of testosterone dips. One to two servings of tuna per week can provide enough vitamin D and omega-3 fatty acids to support healthy testosterone levels. This creamy fruit is rich in healthy fats, vitamin E, and B vitamins, which are helpful for hormone production. After 20 weeks of restriction, each participant’s testosterone levels fell by a shocking 73%! Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. Excessive alcohol consumption can actually lower (3) your testosterone levels. Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids. In females, testosterone levels also decrease with age, especially after menopause. Sleep deprivation (less than 5 hours a night) can reduce testosterone by 15%. Plant-based protein sources like tofu and nuts are also beneficial. Rich in natural phytochemicals like flavonoids, they protect sperm from harmful external factors. Onions and garlic are allies not only for general health but also for improving sexual health. He believes that mainstream health is broken and fails to deliver what it promises. Increasing your vitamin D intake is an excellent way to boost testosterone levels . There have many in-depth investigations and studies about the benefits of foods that offer natural testosterone enhancers, the most important being vitamin D and zinc. Note that vitamin D and zinc are forerunners when it comes to the natural production of testosterone. Extensive research by health scientists has identified several foods whose compounds and constituents promote the production of testosterone in the body. However, the findings indicate that both onion and onion extract has a positive effect on testosterone levels. Research on boron’s ability to jack up T levels is mixed, but in one study, boron was found to influence testosterone metabolism and protect against T degradation (34). Avocados also contain boron, a mineral that may benefit testosterone levels. Honestly, the only thing that may be better for your testosterone than having a banana is having a ripe banana, since the ripening can actually increase their nutrient levels. Pyridoxine, more commonly known as vitamin B6 (30), also offers an abundance of benefits, including the release of androgens, which in turn can increase your T production. While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will.If you can’t get enough sunlight due to where you live or your lifestyle, consider taking a vitamin D supplement.Many factors can increase or decrease these levels, from some diseases, medications, lifestyle, and even diet.Whether canned or fresh, eating this fish can boost your T-Level as natural testosterone supplements do.Testosterone is the key male hormone that influences everything from muscle mass and strength to libido and energy levels.So, I put my reading glasses on and I’ve spent the last three hours researching the best foods that boost testosterone levels based on scientific research.Low testosterone is more likely to affect people who have high BMI and have Type 2 diabetes. Dehydration and Heart Palpitations: Why It Happens, Treatment Testosterone production increases during sleep, peaking during REM cycles. Chronic heavy drinking can lead to testicular shrinkage, hair loss, and increased estrogen levels, causing breast tissue enlargement. Insufficient protein intake can lead to testosterone deficiency. Switching from onions to another food that can help boost testosterone, extra-virgin olive oil is a great choice. However, five or more drinks in a two-hour period, whether occasionally or on a regular basis, has been shown to cause more severe health complications. Selenium is stored in amino acids in our body, primarily in our major organs. We do not need a lot of selenium in our diets, but deficiency can cause problems. There is evidence that magnesium exerts a positive influence on anabolic hormonal status, including testosterone, in men. If you have a plant-centered diet, then fortified plant milk is an excellent source of essential vitamins and minerals.A long-term preference to incorporating raw or lightly cooked garlic into the diet can be of great benefits.But conversely, when it’s eaten mindfully and as part of a healthy overall diet, it’s extremely beneficial.Moderate intensity endurance training leads to increases in testosterone (48).Foods that are high in antioxidants, such as pomegranates and resveratrol, may help boost testosterone levels by reducing inflammation and blocking the effects of estrogen in the body.Onions are believed to provide a number of health benefits, from heart health to weight loss.Testosterone is the main male sex hormone, produced mainly in the testicles.Shellfish are rich in trace elements such as zinc and magnesium and have been found to significantly boost T levels . Low zinc is often linked to low testosterone, making oysters a go-to food. Testosterone is influenced by several factors, including age, sleep, stress, and exercise, but diet is one of the most controllable. The testosterone and diet connection is real and powerful. Excessive alcohol, particularly beer, can lower testosterone by increasing cortisol levels and impairing testicular function. Oysters, salmon, and tuna are particularly beneficial because they are high in zinc and omega-3 fatty acids, which are essential for testosterone synthesis. If you’re concerned about low testosterone levels, swapping out these testosterone-lowering foods and replacing them with healthy alternatives can keep levels in check and enhance your overall health. Changing up your diet is certainly one of the most effective ways to maintain healthy testosterone levels. Its high content of zinc and magnesium helps increase testosterone levels. Nuts also have zinc, proteins, and vitamin B that stimulate testosterone production. When inflammation is low, the body can both produce and use the testosterone that’s present.However, there are other ways you can naturally improve your testosterone, beyond eating foods that boost testosterone.Your testosterone is the foundation of your existence.Cardio has its benefits, but it doesn't boost your testosterone like strength training can.Its rich seed content has long symbolized prosperity, community, or fertility in multiple cultures and faiths.Aim for a balanced sleep schedule to support your hormones.Several of the fruit’s key nutrients and vitamins are major testosterone boosters.Fat cells convert testosterone into estrogen, which can lead to lower testosterone levels in males. So, I put my reading glasses on and I’ve spent the last three hours researching the best foods that boost testosterone levels based on scientific research. They may help support healthy levels, but severe low testosterone usually requires professional guidance. If you eat a balanced plan loaded with zinc, vitamin D, magnesium, and healthy fats, supplements might not be essential. Since zinc has a direct link to testosterone production, even a few oysters can provide a substantial boost. However, too much caffeine can have a detrimental effect on your cortisol levels (32). If you can’t get enough sunlight due to where you live or your lifestyle, consider taking a vitamin D supplement. Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. Foods that are high in zinc, D vitamins, and omega 3 fatty acids are the best to boost testosterone levels. If you are looking to boost testosterone naturally, then a healthy balanced diet is always a good idea. As noted above, fortified plant milks (such as soy milk) can be an easy and valuable way to increase vitamin D levels and boost testosterone naturally. I may sound like a broken record because I recommend sleep for almost everything, but when it comes to hormone balance sleep reigns supreme. It's important to note that the causes of low testosterone can differ between males and females, and the symptoms may also vary. It's important to note that these symptoms can also be caused by various other health conditions, so a proper medical evaluation is necessary to determine the underlying cause. Low testosterone, a condition known as hypogonadism or low T, can lead to a variety of physical and psychological symptoms in both males and females. In men, testosterone is primarily produced by the testes, while in women, it is produced in smaller amounts by the ovaries. The humble bean has more benefits for male-hormones than you may realize. Onions and garlic are loaded with good things for general all-round health. If you include fortified cereals into your breakfast plans, it will give you a great start to the day – and your T levels. Oysters have long been considered to be an aphrodisiac, and this may be because it is high in zinc. Estrogen then becomes the dominant sex hormone, and a man may begin to develop some feminine characteristics. Chronic stress can lead to hormonal imbalances and lower testosterone levels. There is no proven result of honey hugely impacting the increase in testosterone levels. No proven study on coconut oil has stated that it has a direct impact in increasing testosterone levels. In some cases, individuals might have abnormally high or low levels of testosterone, which can lead to various health issues. Testosterone production is regulated by the hypothalamus and the pituitary gland in the brain, which release hormones that signal the testes (or ovaries in females) to produce testosterone. A more in-depth article about these supplements will be on TRAIN later for our testosterone-boosting series. They also provide cholesterol, which your body uses to produce testosterone naturally. Get science-backed strategies to fuel your body, sharpen your mind, and support long-term health, delivered to your inbox every Monday. While IF has benefits, raising testosterone levels isn’t one of them. Check out our list of testosterone-killing foods to see what to cut out of your diet. This balance is crucial for keeping testosterone in check. About 30% of men with metabolic syndromes have low testosterone, compared to only 6% of normal weight men. In fact, 25% of men with Type 2 diabetes have low testosterone, compared to 13% of those without diabetes. Low testosterone is more likely to affect people who have high BMI and have Type 2 diabetes. Testosterone decline can also negatively impact sexual function, affecting overall sexual health and well-being. Oxidative stress damages cells, including those involved in hormone production and sperm health. A diet that includes whole eggs, in balance with other sources of protein and vegetables, can provide an affordable and effective way to support hormonal health. These shellfish are one of the richest sources of zinc, a mineral crucial for sperm production, hormone regulation, and immune function. Before exploring these foods, it’s important to understand how testosterone is made and what the body needs to sustain optimal levels. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels. Studies have shown that sexual arousal and activity lead to increased testosterone production in men. Men with low levels of vitamin D often have lower testosterone levels, making it essential to get enough of this important nutrient. Resistance training, particularly with heavy weights, has been shown to boost testosterone levels significantly. Onions, in particular, are rich in antioxidants and flavonoids that protect cells and support blood circulation. Rich in antioxidants, particularly polyphenols, pomegranates help reduce oxidative stress in the body. Research has shown that men with higher magnesium levels tend to have higher testosterone. In one study, researchers found that the equivalent of 500mg—about the amount in 5-10g of grape skins– raised T-levels and improved sperm motility (33). One study saw pomegranate users enjoy an average 24 percent uptick in T levels (28). Many cereals are also fortified with iron, calcium, magnesium, zinc, and vitamins A, C and D. Many cereals can help boost energy because they’re fortified with B vitamins. But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts. Increasing testosterone naturally in males is achievable with the right combination of lifestyle changes, diet, and supplements. Excessive alcohol consumption and drug use can have a detrimental effect on testosterone levels. Fat cells convert testosterone into estrogen, which can lead to lower testosterone levels in males. Being overweight, especially carrying excess belly fat, can negatively affect testosterone levels. Diet plays a vital role in hormone production, and testosterone is no exception. Unhealthy lifestyle habits can contribute to lower testosterone levels, including excessive alcohol consumption, smoking, lack of exercise, poor nutrition, and chronic stressWatch out for excessive consumption of soy products, mint, licorice root, and processed foods high in trans fats.Consuming whole eggs rather than just egg whites is recommended, as the yolk contains essential nutrients that support hormone production.Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health.Increasing your vitamin D intake is an excellent way to boost testosterone levels .I hope by reading this blog, you will get the perfect answer to the questions like how to increase testosterone levels naturally.These shellfish are one of the richest sources of zinc, a mineral crucial for sperm production, hormone regulation, and immune function.Olive oil increases the activity of 3beta-HSD and 17 beta-HSD enzymes involved in the manufacture of testosterone, resulting in increased levels of regular consumption. Hormonal imbalances can disrupt your body’s normal functioning. Mindful activities like meditation impact mental health. These steps will help limit exposure to harmful chemicals that could affect your hormones. Find relaxation techniques that work for you to maintain good health. Practices like mindfulness, yoga, and meditation help reduce stress. Eating a balanced diet rich in healthy fats, lean proteins, and complex carbohydrates can help increase testosterone naturally in males. By prioritizing a diet that is rich in these vitamins, minerals, and foods, men can take a proactive approach to supporting healthy testosterone levels and overall wellness. Additionally, foods that are high in protein, such as eggs and fatty fish, can provide the building blocks necessary for testosterone production and may help support healthy testosterone levels. Whether you’re looking to support healthy testosterone levels for better overall health or to address specific health concerns, these testosterone-boosting foods can be a valuable addition to your diet. Embracing a diet that’s low in sugar and refined carbs but high in protein and healthy fats can support higher testosterone production. Notably, there aren’t many effective t-boosting supplements with pomegranate in them. You can also include testosterone boosters with pomegranate extracts. These vegetables are unique in the list because these vegetables don’t only boost the T level, but also lower the estrogen levels. Short-term fasting might boost it temporarily.Additionally, they affect an enzyme called 5′ AMP-activated protein kinase, which helps keep cells’ energy balanced, further supporting testosterone levels.Legumes are a critical part of a balanced diet and a natural complement to cereals or grains.Magnesium is believed to increase testosterone’s effectiveness by decreasing oxidative stress.Zinc, magnesium aspartate, and zinc monomethionine aspartate are common test boosters.When eaten in conjunction with high amounts of unhealthy foods, red meat can give people trouble.Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive.Ginger contains gingerol, an antioxidant that fights oxidative stress. A diet lacking in key nutrients can hinder testosterone production, while a diet rich in supportive foods can help restore balance and vitality. Starting your day with pomegranate juice can lower stress hormones like cortisol and increase testosterone levels. Incorporating testosterone-boosting foods, such as grass-fed beef, pomegranate juice, and fenugreek, into your diet can significantly impact your hormone levels. Studies have shown that Shilajit can increase testosterone levels in healthy people. Getting enough protein is important for keeping muscle and supporting metabolism, both of which help maintain healthy testosterone levels. No foods contain testosterone, but some compounds and nutrients in certain foods help to increase levels or decrease them naturally. If you have problems with testosterone levels or you just want to give yourself a natural boost, there are many options open to you. You can cultivate a number of healthy habits, and a few small changes can produce a range of beneficial changes to testosterone levels. A 2018 study showed that high levels of sugar-sweetened beverages in a diet resulted in a lowering of testosterone levels. High cortisol levels can cause you to gain weight, which hurts your testosterone levels (16). Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14). Of course, be careful not to eat too much all the time, as the additional weight gain can have negative effects on testosterone production as well. In fact, long-term calorie restriction is connected to lower testosterone levels (12). If you don’t qualify for testosterone replacement therapy, you may wish to explore natural ways to raise your testosterone levels. Low-fat diets appear to decrease testosterone levels in men, but further randomised controlled trials are needed to confirm this effect. What you eat or drink may affect levels of the male sex hormone, but whether a diet can increase libido or energy depends on many things. In conclusion, testosterone is a crucial hormone for male health, and low levels of testosterone can lead to a range of health issues. Another antioxidant in pomegranates that may help boost testosterone levels is anthocyanins. By regularly including these foods that boost testosterone, you give your body the nutrients it needs to stay balanced and energized. They’re an excellent daily addition for those looking to increase testosterone naturally. Avocados offer monounsaturated fats, vitamin B6, and potassium, all of which play a role in hormone health. It’s a tasty addition to any testosterone-boosting diet. These are some of the most effective natural testosterone boosters you can add to your diet. Diet and lifestyle changes can help a person maintain healthy testosterone levels. Eggs are a source of protein, amino acids, omega-3, and vitamin D that promote testosterone production. They contain many good fats and are rich in vitamin E, which favors the increase of testosterone, besides having amino acids such as L-arginine and L-citrulline that increase nitric oxide. It helps reduce cortisol levels (stress hormone) while improving the availability and use of testosterone in the body because it contains allicin and quercetin.