Minerals and various vitamins are also present, which means that quinoa is a good alternative to grains, especially for those who want to have gluten-free meals. As it is, basil is surely one herb worth adding to your daily diet. Basil has been studied for its effect on T levels and spermatogenesis. Arm Workouts for People Over 40 The daily intake resulted in significantly raised levels of testosterone. Increases were also recorded in sperm volume, quality, and mobility – sure indicators of increased testosterone and fertility. The active compounds exhibit a natural capability in blocking aromatase enzyme, which is the enzyme responsible for converting testosterone to estrogen. If you have more cortisol, other steroid hormones, particularly testosterone, will suffer. Exercise more and build muscle It has an orange colour because of the abundant carotenoids present.In the same way, carotenoids in grass-fed cow’s plant diet turn their fats yellow.Seafood enthusiasts will be delighted to know that tuna is a testosterone-friendly fish.Are there any risks to consuming high quantities of these foods?If you can’t get enough sunlight due to where you live or your lifestyle, consider taking a vitamin D supplement.Magnesium levels are positively correlated with testosterone levels for many reasons.Most testosterone release happens while you're sleeping, meaning that sleep has a direct effect on your testosterone levels.It will make the essential fatty acids more available and useful for your body when you eat beef from grass-fed cattle.Moreover, protection from antioxidants even extends to cooking. Thyroid hormones play an important regulatory role in hormone production, including that of testosterone. Higher levels of these compounds can help raise testosterone as well as increase muscle growth. When estrogen levels rise, testosterone levels decrease and the opposite is also true. Celery also contains a flavonoid called luteolin, a recognized anti-estrogen, and a flavonoid called apigenin that has been shown to boost testosterone naturally. Research suggests that even the smell of celery will accelerate testosterone production significantly. PureHealth Research distributes a product line made with natural ingredients. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. This site offers health, wellness, fitness and nutritional information and is designed for educational purposes only. Allicin, a substance found in garlic, is helpful in lowering cortisol levels. Instead, it may raise your risk of developing more severe health conditions, such as colon cancer. Additionally, if present in insufficient quantities, it may lead to health issues like erectile dysfunction. Spinach is very high in magnesium, which helps improve blood flow throughout the body. Association of vitamin D status with serum androgen levels in men. Moreover, zinc functions as an aromatase inhibitor, preventing the conversion of testosterone to estrogen. The researchers attributed this effect to improved blood flow and reduced cortisol, a stress hormone that inversely affects testosterone. The mechanisms include enhanced antioxidant status, improved nitric oxide production, and increased testicular weight and cholesterol content—all of which support steroidogenesis. Tuna is one of the best natural sources of vitamin D, with a single serving offering more than half the recommended daily intake. Testosterone is a hormone produced by your body that is responsible for male health. Cinnamon tastes great, and according to research, it can elevate your testosterone levels (62). Capsaicin, a common spice, can also help you lose weight, further supporting optimal testosterone production. Research shows that men who like spicy foods are proven to have higher levels of testosterone (60). In addition, ashwagandha can reduce your cortisol levels by as much as 30 percent, leading to a further boost in your testosterone (58). Incorporating shellfish into your diet is a good way of ensuring your body gets all the necessary building blocks required to easily and effectively produce all the testosterone it needs. That is because cabbage contains indole-3-carbinol, which has been shown to aid in testosterone production and proper function. Low estrogen levels in males are necessary to improve the efficiency of testosterone and you can achieve this by incorporating more cabbage into your diet. This is due to the fact that it is rich in amino acids, which help stimulate the production of some anabolic hormones. When your body is under stress, cortisol is produced, and this affects the production of testosterone as well as other biological processes. 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. Technically, garlic itself isn’t a testosterone-boosting food, but it helps prep the body to make it and use it effectively. Seeing and being evaluated by a doctor who specializes in men's health can help you understand what might be causing your low testosterone. Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you've received, like chemotherapy and radiation. This hormone helps your body prepare and respond to this stress, and then your body goes back to normal. When you experience stress, your body releases a hormone called cortisol. So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone. Additionally, they’re an anti-inflammatory food, which is essential to keeping all body functions performing at peak levels. Bananas also help keep energy levels high, which encourages people to continue making positive lifestyle changes that also maintain high levels of testosterone. When inflammation is low, the body can both produce and use the testosterone that’s present. Fava beans are more commonly known for their ability to raise the levels of dopamine and human growth hormone. They help increase nitric oxide levels, which in turn improves blood flow by relaxing the blood vessels. Aside from these plant steroids, spinach is rich in natural nitrates. In a study involving human cell cultures, ecdysterone led to a 20% increase in cellular protein synthesis. This popular leafy green contains compounds that act as natural steroids in the body. Excessive Fat Intake One study (9) set out to prove this theory by restricting the intake of zinc in young, healthy men to assess its effect on testosterone. Since your body uses this time for hormone synthesis, it is vital to get enough with studies even showing that poor sleep can result in a decrease (5) in testosterone levels. We all know that exercise is important for your overall health, but it can also increase your testosterone levels. If you are struggling with low testosterone levels, there are thankfully many things that you can start doing as soon as today to naturally increase testosterone. These minerals support the Leydig cells which aid in the process of testosterone production, as well as in the development of healthier and more robust sperm cells. In France, at the University of Grenoble, scientists found that men with higher testosterone levels had more inclination towards spicier foods. The same T-boosting effect was seen in one study conducted in Iran, which showed that cinnamon helps raise other important hormones, namely, LH and FSH. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. In my telehealth functional medicine clinic, we specialize in identifying the root cause of your symptoms and personalizing a plan of action tailored to your specific needs and health case. A sure sign of an imbalance in estrogen levels is a lack of morning erections (morning wood). It has shown potential in getting rid of excess estrogen in the body. Antioxidants help reduce inflammation and oxidative damage, so in a way, they help the cells become more responsive towards testosterone. Liver is one of the best animal foods for building strength and vitality, since it is dense in about every nutrient your body could ever need. So, when you end up eating those parts, the hormone gets released into your body and can wreak havoc on your hormonal balance. It is also a rich source of cholesterol, which is the building block of testosterone. The nutrients in gelatin may also help in lowering inflammation, which reduces cell responsiveness towards hormones. These artificial hormones can upset your natural hormone balance. Some of these (such as quercetin and apigenin) may help boost testosterone levels. By eating fava beans, you get increased growth hormone levels and this hormone will also influence the testes,serving as a stimulant for the Leydig cells to produce more testosterone. Spinach is also abundant in many micronutrients needed for testosterone production. One is by maintaining high testosterone levels even during damaging strenuous activities or endurance training (as was demonstrated in this study). Aside from that, raisins are rich in boron – a not so commonly known mineral that supports testosterone levels by lowering SHBG. Eating an ounce or two of almonds a day will not only help elevate T-levels but can also help you sleep better – another important factor in testosterone production. According to research, these two are linked to increased testosterone production. Studies show that the regular consumption of selenium increases serum testosterone levels and may be a viable treatment for infertility. Selenium is a powerful natural testosterone booster and fertility aid – one of the richest sources being Brazil nuts. When thyroid hormones are produced and are functioning at optimal rates, testosterone production improves. The study found that the higher the subjects went in total protein intake, the lower their testosterone was (28).The lower the cortisol amount in one’s body, the more testosterone can be produced and absorbed.Testosterone production slows down in the presence of cortisol.In addition to promoting cardiovascular health, the high vitamin D content in tuna correlates with increased testosterone levels.Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. 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. Overconsumption of red meat isn’t recommended for everyone; however, choosing leaner cuts two or three times a week can supply significant nutrients. Best Foods to Naturally Boost Testosterone Levels They tend to increase estrogen which brings down testosterone levels. Beef is a rich source of protein and healthy fatty acids, meaning it’s about as good as it gets meat wise. Often unfairly given a “bum rap” in the media, the cholesterol in eggs acts as a precursor for testosterone making eggs one of the best testosterone boosting foods around. In this comprehensive guide, we’ll explore a range of testosterone-boosting foods that can have a positive impact on your hormone levels. When these nutrients are regularly included in balanced meals, you’ll give your body what it needs to build and maintain healthy hormone levels. We’ve mentioned a few among our testosterone boosting foods — including vitamins B, C and D, zinc, magnesium, and omega-3 fatty acids — but there’s quite the list. For instance, one study consisting of rats found that garlic supplementation, when paired with a high-protein diet, helped increase testosterone production in the testes (36). One study reported that dietary oils like EEVO helped increase their levels of testosterone by over 17 percent (17), and their Luteinizing hormone by almost 43 percent. It affects muscle mass, bone density, red blood cell production, and even mental well-being. Testosterone is a hormone that plays a significant role in various bodily functions. Even small, manageable dietary shifts—especially when paired with active living—can pay dividends in how you feel and perform each day. Do women benefit from these foods too? Are there any risks to consuming high quantities of these foods? Grapes contain a substance called Resveratrol which is an anti-oxidant which may also increase testosterone production. Gut-friendly bacteria, as seen in one 2014 study, raise LH and testosterone levels. Butter contains zinc, saturated fat and several other compounds linked to increasing testosterone production. This will not be good for your testosterone levels, or your overall health for that matter. Inflammatory responses may also interrupt vital signaling systems that regulate hormones, which can lead to lowered testosterone levels. Coconut oil, olive oil, dairy, and grass-fed beef are all good sources of these types of fats. Alcohol will also kill your gains in the gym and disrupt your sleep, which is imperative for muscle growth, recovery, and testosterone production. Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters. Research shows that people who consume 30 milligrams of zinc a day increase the free testosterone in their bodies (20). This fruit may further aid in maintaining heart health and controlling weight. Its Zinc and Vitamin E content work at improving the existing testosterone count. A number of scientific studies have been actually conducted to find the correlation between caffeine and testosterone. One of the biggest perks of including asparagus in your diet is its weight loss benefits. HYROX Expands Partnership with NYU Langone Health for 2026 Fitness Event One special compound in parsley, called apigenin, helps raise the amount of free testosterone available in the blood. Testosterone production slows down in the presence of cortisol. Just like kimchi, kombucha is another rich source of probiotics and is made through fermentation. This extract has been scientifically proven to raise testosterone because of its exceptional saponin content (in the form of avenacosides). Like your liver, animal liver also processes toxins and detoxifies the animal’s body. Before you start adding liver to your diet though, be sure that you’re getting yours from organically-raised sources. Conventionally-raised hogs are treated with loads of synthetic estrogen and growth hormones to make them bigger and fatter in a shorter period. Otherwise, you might be introducing estrogen-laced meat into your body. Getting enough sleep will help restore the normal rhythm of the body. Can Saw Palmetto Improve My Testosterone? By maintaining a balanced estrogen-testosterone ratio, cruciferous vegetables indirectly support healthy testosterone levels. Certain foods contain nutrients and compounds that can support testosterone production or prevent its decline. Consuming healthy fats is essential, as they are important for hormone production. A recent 2019 study published in the American Journal of Men’s Health (13) found that men who took ashwagandha for as little as 8 weeks were able to increase their testosterone levels by as much as 14%. One study found a correlation between eating hot chili peppers to higher risk-taking behavior. There was also a decrease in blood sugar levels and higher insulin levels in serum. Results showed that daily consumption may help in increasing testicular weight, and enhanced amount and quality of semen production. A study made in Egypt determined the effect of daily consumption of cinnamon, together with ginger. Indole-3-carbinol aids in estrogen regulation, preventing its dominance in the body.Surprisingly, honey is tremendous for your male hormone in lots of different ways.Let’s not forget zinc, which you’ll find plenty of within cuts of chuck roast and ground beef.Association of vitamin D status with serum androgen levels in men.Low testosterone can have various causes, ranging from natural aging to underlying medical conditions.For starters, raisins are full of antioxidants (including resveratrol, since they are basically dried grapes), which are linked to reduced estrogen levels and increased testosterone.Hence, you are ready to have a delicious meal with testosterone benefits. These often include foods high in vitamins and minerals such as zinc and magnesium, which are crucial for hormonal health. It's understood that certain lifestyle choices, including dietary habits, can impact testosterone levels. Getting an adequate amount of sleep every night is important for maintaining overall good health, which likely promotes sufficient testosterone levels in general. A healthy diet includes plenty of vegetables and fruits, whole-grain carbohydrates, moderate amounts of healthy fats and lean protein, such as chicken and fish. This vitamin can also help in boosting your testosterone levels naturally.Effect of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion.Eggs are rich in numerous vitamins, including vitamins A, B2, B5, B12, B6, K, E, and D.First, testosterone is produced in the testes in males and the adrenal glands and ovaries in females.The hormone helps you shed body fat, gain lean muscle, enhance cognitive function, boost libido, and keep your health at the top.It turns out men that smoke have slightly higher testosterone levels than men that don’t partake in this vice.Here, we explore seven scientifically supported foods that naturally boost testosterone levels.The entire range of citrus fruits is great for adding testosterone to your hormone levels, but lemons are particularly effective. However, it’s not just any milk that yields the result. Hence, there are some foods that can curtail this issue, one of which is Milk. Men who have a higher level of fat, also have more estrogen in their body. Reshuffle some egg meals and have in other eating timings to get maximum testosterone benefits out of it. Also available in supplement form, or you can simply add plenty of turmeric to your meals to enjoy the testosterone boosting effect of Curcumin.Magnesium is important for lowering inflammation in the body and for getting healthy amounts of sleep.Researchers have established that being overweight or obese is one of the primary causes of low testosterone in men.What makes eggs particularly beneficial for testosterone is their high vitamin D content.They are rich in high-quality protein, cholesterol, vitamin D, and healthy fats—all of which are necessary for optimal hormonal function.Mash a ripe avocado with a little lemon juice and some cayenne pepper for a tasty testosterone boosting dip.If you’re looking to dig further into a broader hormone approach, exploring natural hormone balance strategies might be a practical next step. How to Preserve Energy During HYROX Sled Pushes They also contain vitamin D and high-quality protein. Salmon, mackerel, and sardines are packed with vitamin D and omega-3 fatty acids. Each item has unique attributes that support testosterone from multiple angles. It’s helpful to note that approximately 40% of men over 45 have low testosterone. Incorporating eggs, tuna, ginger, pomegranate, oysters, leafy greens, and extra virgin olive oil into your diet can naturally support your endocrine health. Nutrition plays a pivotal role in modulating testosterone levels. Extra virgin olive oil (EVOO) is a staple of the Mediterranean diet and is rich in monounsaturated fats and polyphenols. These vegetables are also rich in dietary nitrates, which improve blood flow and endothelial function, indirectly supporting testosterone synthesis by improving testicular blood supply. Dark leafy greens such as spinach, kale, and Swiss chard are high in magnesium, a mineral linked to higher testosterone levels. Produced mainly in the testes in cells called Leydig cells, testosterone facilitates crucial functions affecting physical, emotional, and sexual health. It also promotes secondary sexual characteristics like increased muscle and bone mass, and the growth of body hair. Testosterone plays a crucial role in general health and well-being; its levels are influenced by various factors which are essential to understand. For example, individuals might incorporate foods with particular compounds that assist in modulating hormone activity. Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. By ensuring that one's diet is rich in these macronutrients and micronutrients, they can set a strong nutritional foundation for maintaining and potentially boosting testosterone levels naturally. Packed with healthy fats, folic acid, potassium and vitamin B6, avocados contain lots of nutrients essential for foods that increase testosterone naturally. Included in that list is also boosting health and improving physical performance.Now, if you wish to maximize the hormone’s potential, knowing the basics isn’t going to cut it.Moreover, eggs provide cholesterol, which is a precursor to testosterone synthesis.Zinc deficiency has long been a suspected cause (8) of low testosterone.Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40).One special compound in parsley, called apigenin, helps raise the amount of free testosterone available in the blood.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. Moreover, you would receive loads of daily value of zinc from little scraps of King crab or lobster. Similar to oysters, these are outstanding sources of zinc. Next, in our testosterone food list, we have shellfish or seafood such as lobsters and crabs. Mix cardio with strength training, and vice versa Eggs—specifically the yolks—are a solid source of dietary cholesterol, which serves as a precursor to testosterone. Plus, the vitamin D in fish can help reduce Sex Hormone Binding Globulin (SHBG), potentially increasing the amount of free testosterone in your system. Omega-3s may support luteinizing hormone, known to signal the testes to produce more testosterone. Actually, by eating the right food in an adequate amount, you can boost your testosterone level naturally. It’s also essential to avoid foods that kill testosterone, such as soy, dairy, alcohol, baked goods, sugar, mint, trans fats, vegetable oil, flaxseed, and licorice root. Different foods work in various ways to boost testosterone. When testosterone levels dip below the norm, our ability to function at peak capacity diminishes. Testosterone is a hormone produced by your body that is responsible for male health.Our list of testosterone-killing foods includes a few that fit this description.HDL is the one you want to focus on increasing here as it is the healthy type that brings with it many benefits.The information on this website has not been evaluated by the Food & Drug Administration or any other medical body.Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday.A similar study found that older men who have more sex have more testosterone than other men their age (42). A study by Mohammad-Reza Kiasalari et al. (2013) demonstrated that ginger supplementation led to significant increases in testosterone and luteinizing hormone in infertile men. One to three eggs daily can provide a steady supply of vital nutrients that aid in testosterone production. One randomized controlled trial revealed that men with low testosterone who supplemented with vitamin D saw a notable increase in their levels (Pilz et al., 2011). Eggs are a powerhouse of essential nutrients that support testosterone production. Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health. “When you're under chronic stress, your body produces more cortisol, a hormone that suppresses testosterone,” says Lakshman. When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). Many foods support testosterone levels, including eggs, lean meats, shellfish, cruciferous vegetables, nuts, seeds, and fatty fish. Tuna and other fatty fish like salmon are rich in omega-3 fatty acids, which are essential for maintaining overall health and hormone production. Enjoying moderate amounts of dark chocolate can be a delicious way to potentially boost testosterone levels. It contains gingerol, a bioactive compound that can enhance testosterone production and improve overall male reproductive health. Testosterone is a key hormone in the human body, crucial for maintaining muscle mass, bone density, libido, and overall vitality. Magnesium is involved in various biochemical processes, including hormone production. I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. Oysters are the most concentrated natural source of zinc, a mineral essential for testosterone biosynthesis and regulation. Ginger has long been used in traditional medicine, and recent scientific investigations confirm its role in enhancing testosterone levels. Dietary choices can either support or impair testosterone production. Testosterone is a key hormone that plays a critical role in men’s health, influencing muscle mass, fat distribution, bone density, red blood cell production, libido, and mood. However, it’s possible to improve testosterone with the right nutrition and working out. 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). The study found that the higher the subjects went in total protein intake, the lower their testosterone was (28). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). Add a tablespoon or two of extra virgin olive oil to your meals to increase natural testosterone production. This can lead to enhanced hormone signaling which can help promote significant increases in testosterone production. You may have grass-fed beef jerky as a handy, filling, healthy snack to keep giving your hormones all the building blocks they need while on the run. Further, beef liver is a tremendous source of Vitamin D.Cholesterol is a precursor to testosterone, and vitamin D is crucial for testosterone production.If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.Why is it essential to be mindful of our testosterone levels and actively incorporate foods that boost testosterone into our daily diet?Zinc deficiency has been linked to low testosterone levels, making shellfish a valuable addition to the diet.It’s also an anti-inflammatory element, and bodies with low levels of inflammation can function more properly in all ways.Moreover, these testosterone foods have high nutrient content which provides you with proper nourishment. Testosterone is a sexual hormone that affects bone health, muscle mass, sexual function, and fertility. Pomegranates are loaded with antioxidants, vitamins, and minerals that support overall health and well-being. What makes eggs particularly beneficial for testosterone is their high vitamin D content. Proteins The skin of red grapes comprises resveratrol, a compound that promotes testosterone production. Grapes are among the best testosterone boosting fruits you would find in the market. You can try out other testosterone boosting food instead of it. If we look into the nutritional value of beef, it’s also an amazing way to get your testosterone level perk. You can invite friends and family over a special oyster feed and enjoy the testosterone-boosting meal. Eggs contain several testosterone-boosting ingredients including vitamin D and protein but the most notable is cholesterol. Oysters have long been considered an aphrodisiac and for good reason – they contain very high levels of zinc which is linked to increasing libido and testosterone levels. In other words, the perfect protein source among this list of foods that increase testosterone naturally. To easier implement the nutritional changes required for maximum natural testosterone production, we developed this grocery list infographic. Environmental factors and stress levels can further influence hormone balance, making the management of these areas critical for maintaining healthy testosterone levels. The key to a healthy diet when trying to elevate your testosterone levels is avoiding refined, simple carbohydrates, like the ones found in chips and other junk food. For this reason, losing weight may improve testosterone levels, and a healthy diet can help you achieve that. Results showed that this flavonoid is effective in increasing levels of testosterone significantly. It only contains sodium and chloride, along with added unhealthy anti-caking agents. In a group, those with the highest testosterone are usually the ones who ate spicier foods, and they also exhibit more alpha male qualities. These hormones play important roles in stimulating T hormone production. Moreover, eggs provide cholesterol, which is a precursor to testosterone synthesis. It’s an excellent source of high-quality protein and essential nutrients. That’s where nutrition comes into play as a natural and effective way to support your hormonal balance. Moreover, food works more than that, it is responsible for the appropriate operation of your body function. Foods are the fuel that makes your body generates energy. However, as thirty strikes one starts depleting these essential hormones. This further reduces fatigue and shows more testosterone production. Well, it’s wonderful food, if you’re looking for a significant boost in your T-levels. Again, pomegranates are good testosterone boosting fruit. Moreover, it’s the best natural way to elevate your male hormone excluding those nasty side effects. D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men. In addition to lifestyle and dietary changes, there are several supplements that are clinically proven to help improve testosterone levels. There are many reasons to monitor your stress levels with healthy testosterone balance being one of them. All you need to do is add this testosterone food to your meals and get optimal T-level naturally. Vitamin E also stimulates the production of testosterone in men. Actually, these inhibitors block aromatase which turns the male hormone testosterone into estrogen. One way to improve your posture is through resistance training, which also increases your testosterone levels. Although too much cholesterol is bad for your heart health, consuming too little of it can cause a drop in your testosterone levels. Long distance training places too much stress on your body for you to produce healthy amounts of testosterone. One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). It is essential to understand that the amount of testosterone in a person’s body will naturally decline with age, but some lifestyle choices, illnesses and other factors may have an impact. So, embrace the power of nutrition, make these foods a regular part of your meals, and unlock the potential of natural testosterone optimization. Remember to prioritize a healthy lifestyle as well, as it complements the benefits of a nutritious diet. If you do enjoy a good fish, though, just keep an eye on your weekly intake; oily fish, as healthy as they can be, also contain some pollutants that can build up in the body. Besides their quality mineral content, they’re packed with long-chain omega-3s and polyunsaturated fatty acids that are great for your body several ways, including in your production of testosterone. According to the National Institutes of Health (21), fortified foods provide most of the vitamin D in American diets. That last vitamin is noteworthy, since a study (20) revealed concentrations of serum vitamin D were positive predictors of total testosterone.