Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland. Cortisol is produced in the adrenal gland, which is where testosterone is produced. Garlic contains a compound called allicin which can be useful for lowering your cortisol levels. They are great sources of "good fats" known as omega-3s, which are known to support heart and joint health. Leafy greens like spinach, kale and collard greens contain a lot of magnesium, which can help regulate total and free testosterone. If you're struggling with low testosterone, one of the first places you can look is your diet. Low testosterone, or hypogonadism, happens when the testicles don’t produce enough of the hormone. "It plays a far more expansive role by supporting cellular signaling, protein synthesis, fat distribution and cognitive and emotional regulation," she says. As a 37-year-old male who’s trying to be healthy, it is only natural to be interested in my testosterone levels. They're chock-full of the mineral zinc, which is needed to boost testosterone, build muscle and directly increase sperm count. According to a 2015 study, which looked at 399 men aged 65 and older, those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. Known for its anti-inflammatory and antioxidant properties, ginger also has the ability to boost testosterone levels. All in moderation, but beef liver is a brilliant source of vitamin D while zinc, an essential nutrient during puberty, is found in abundance in ground beef and chuck roast.And it definitely won’t be as beneficial as adding one or two tablespoons of coconut oil to your diet.Yes, dried do have a higher concentration, but that’s only because the water content is removed (so all nutrients are denser).So, probiotic-rich foods like yogurt and sauerkraut may be beneficial for testosterone levels.Low zinc is often linked to low testosterone, making oysters a go-to food.Supplements aren't the only way to increase your testosterone levels naturally.Two studies, one done on rats with PCOS (20) and another on women with PCOS (12) showed that this herb lowers testosterone levels.These methods focus on lifestyle modifications, supplementation, and specific activities that can help optimize hormone levels.And if you don't, here’s a good reason to start — it may increase testosterone levels. It is used to boost libido, improve sexual function, and even treat Parkinson’s disease. Tribulus Terrestris is utilized in traditional Chinese and Indian medicines to boost libido and improve sexual function. Tongkat Ali, also known as Longjack, is quickly gaining popularity in the health and wellness world. It can also play a vital role in lowering stress levels. Ginseng can help promote T-levels, improve sperm quality, and enhance sexual function. Takeaways about Testosterone Boosting Foods Chronic stress can lead to elevated levels of cortisol, a hormone that can suppress testosterone production. Adequate sleep is essential for overall health and hormone regulation, including testosterone production. High-intensity interval training (HIIT) also has been shown to increase testosterone levels. In addition to dietary changes, there are several alternative ways to boost testosterone levels. Lean meats such as chicken, turkey, and lean cuts of beef are excellent sources of protein and essential nutrients that support testosterone production. 120 g of low-fat yogurt + 3 tablespoons of pomegranate seeds These seeds can help to improve fertility and promote muscle mass gain in men and women. As an author, James is committed to guiding his readers towards optimal health and performance, providing actionable insights and strategies through his writings. Specializing in Performance Psychology, his expertise is backed by both rigorous study and practical experience. Be sure to first speak to your doctor and explore your options if you suspect that you have low testosterone levels. For those who may not be aware, testosterone is responsible for increased muscle mass. The study also took into account the men’s ages, body mass index and activity levels (26). Along with increasing physical endurance, oysters pack more zinc than almost any other food source.They’re high in zinc, which is important because many people who have low testosterone levels are deficient in this important mineral.If a provider determines that your testosterone levels are below the normal range, you may be prescribed a form of TRT or other testosterone support treatments.“A three-ounce serving of oysters has 32 milligrams of zinc, which is more per serving than any other food,” she says.It has also been linked with the general well being of men; low levels of testosterone generally lead to osteoporosis and consequent issues of frailty in men.One of the most powerful foods to increase testosterone is just the cherry on top of the huge list of health benefits that ginger provides.D3 supplements are a much better source than any food. #2 Grass-Fed Beef & Beef Liver Here are some of the top strategies for those wondering how to increase testosterone naturally. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. But your diet dramatically impacts your health, including your ability to produce and use hormones. These minerals are pivotal in testosterone production. Oysters are widely recognized for their high zinc content, offering more zinc per serving than most other foods. The following foods have a track record of helping with hormone balance. Whether you’re a fitness enthusiast looking to optimize muscle gains or someone seeking a lifestyle change, adding targeted foods to your eating plan can help. They are rich in vitamin K, vitamin E, and potassium, all of which play important roles in hormonal balance and metabolism. Garlic is not only a flavorful addition to your meals but also a potent natural testosterone booster. Omega-3 fatty acids are essential for maintaining hormonal balance and overall health. Top Which Foods Increase Testosterone the Most Related Articles For example, research has found that taking 250 mg of purified Shilajit twice a day for 90 days can significantly raise both total and free testosterone levels in men aged 45-55. Additionally, tuna meat is high in protein, which can also help boost testosterone. By blocking these enzymes, fenugreek helps keep testosterone levels higher. Fenugreek (Trigonella foenum-groecum L.) contains natural compounds called furostanolic saponins, such as protodioscin, which seem to help increase testosterone. In addition to the benefits of eating grass-fed beef, drinking pomegranate juice can also help improve testosterone levels. As shown above, vitamin D can help naturally increase testosterone levels. One of the most important nutrients that can help boost testosterone levels is vitamin D3. The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter. Your sexual health may also suffer since the sex drive is negatively affected. Testosterone is a hormone that’s responsible for masculine characteristics. This can have a knock-on effect on sex drive, reproductive health, and overall vitality. Foods high in omega-3 fatty acids such as fatty fish, flaxseeds, and walnuts can be beneficial. A diet should include lean meats, eggs, and plant-based sources like legumes and nuts. If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Real, whole foods combined with targeted nutrients form the core of any successful testosterone-boosting diet. By regularly including these foods that boost testosterone, you give your body the nutrients it needs to stay balanced and energized. Spinach, kale, and Swiss chard are loaded with magnesium, which has been shown to promote healthy testosterone levels, especially in active individuals. Fatty Fish and Omega-3s By choosing nutrient-rich, whole foods and avoiding dietary pitfalls, individuals can preserve vitality, strength, and resilience well into later years. In other words, a testosterone-boosting diet is not just about masculinity or reproductive health—it is about thriving as a whole human being. Foods rich in antioxidants reduce the risk of chronic disease, heart-healthy fats improve circulation, and nutrient-dense vegetables support immunity and digestion. Whey protein not only supports muscle growth but may also offer indirect benefits to your hormones. Below you'll find is a list of testosterone-friendly foods. But the truth is, increasing your testosterone isn't just about picking the right foods... According to the American Urology Association, low testosterone levels are typically considered to be less than 300 nanograms per deciliter (ng/dL). Oysters are famously rich in zinc and are one of the most well-known natural testosterone boosters. 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. Essentially, these foods either directly or indirectly support the body’s natural processes to produce and utilize testosterone. Different foods work in various ways to boost testosterone. 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. Two studies, one done on rats with PCOS (20) and another on women with PCOS (12) showed that this herb lowers testosterone levels. While mint in tea might be great for calming your frayed nerves, the menthol found in them may not be good for your testosterone levels. One 2018 review showed that regular or heavy drinking in men over long periods of time, can cause a decrease in testosterone levels (1). However, in the same instance, there are some foods that should be avoided at all costs (if possible) if you do not want to risk a drop in this hormone. Testosterone naturally declines as you age, and the symptoms of low testosterone can impact your health and life.Zinc may promote testosterone production in the testes.Magnesium and anabolic hormones in older men.Eggs are nutrient-rich and provide a host of vitamins and minerals essential for overall health, including testosterone production.Your body makes the hormone while you sleep, and your levels are usually highest first thing in the morning.Balanced testosterone levels are a key factor in men’s health, specifically physical health and muscle growth.Plant-based protein sources like tofu and nuts are also beneficial. But conversely, when it’s eaten mindfully and as part of a healthy overall diet, it’s extremely beneficial. These are all important for keeping one’s testosterone levels in an optimal range. Not only is it a rich protein source, but it’s also high in iron, B12, leucine, zinc, and sometimes—like in the case of beef liver—Vitamin D. Red meat is sometimes controversial, but when added to an otherwise healthy diet and an active lifestyle, it has several benefits. On the other hand, eating a diet low in fat can reduce testosterone levels by up to 15%.This is a berry native to North America and is traditionally used to support prostate health and treat urinary symptoms.Oxidative stress damages cells, including those involved in hormone production and sperm health.They’re also one of the very few dietary sources of vitamin D which, unfortunately, about 42% of the population is deficient in.In men, it is the primary sex hormone responsible for muscle development, bone density, energy levels, libido, and sperm production.By making informed dietary choices, you can take proactive steps toward optimizing your testosterone levels and overall health.Olive oil has several health benefits, like increasing good cholesterol and lowering bad cholesterol.When compared on an equal calorie basis, sorghum has 86% as much protein as quinoa.Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. What Foods Should Be Avoided If You Are Looking To Boost Testosterone? Emerging evidence suggests boron supports androgen metabolism and may raise free testosterone levels. Avocados provide monounsaturated fats (critical for hormone synthesis), magnesium, and boron. Omega-3s help maintain healthy cell membranes and reduce systemic inflammation, which together support efficient hormone signaling. Herbal supplements like ashwagandha, fenugreek, and ginger are believed to have a positive impact on testosterone levels. A balanced gut microbiome aids in the proper absorption of nutrients essential for hormone production and balance. Cruciferous Vegetables — Balancing Estrogen Levels Your body makes the hormone while you sleep, and your levels are usually highest first thing in the morning. The question of whether protein increases testosterone is a bit murkier. Obesity is directly linked to low testosterone levels. Building muscle mass triggers your body to produce testosterone. They contain compounds like allicin that reduce cortisol levels, indirectly supporting testosterone production. In fact, moderate consumption of eggs can provide the body with essential raw materials to support testosterone production. By reducing chronic stress levels, fatty fish indirectly support a healthier testosterone profile. Healthy fats are vital for testosterone synthesis, and few foods deliver them as effectively as fatty fish such as salmon, mackerel, and sardines. Other excellent zinc-rich foods include beef, lamb, pumpkin seeds, chickpeas, and cashews. The right balance of vitamins and minerals helps keep your levels steady, while deficiencies may push them down. This is because food is our source of nutrients. The good news is that many of the foods on the list are fairly accessible and easy on the gullet. This element has been linked to the production of testosterone in animals, making it an excellent source of testosterone in the morning. If you’re looking for an aphrodisiac or a type of food that can increase sexual desirability, some people say that oysters fit that bill. Zinc, vitamin D, magnesium, and healthy fats are at the forefront of testosterone support. Natural testosterone foods captivate the interest of active men, aging adults, and health-conscious individuals who want to support healthy hormone function without medical interventions. Herbal testosterone boosters are pills that increase testosterone levels. Testosterone boosters, also known as test boosters, claim to help increase testosterone levels. If you were to entirely eliminate zinc from you diet today, in just a few weeks your testosterone levels would plummet, because the mineral is needed for its production (24). First, testosterone is produced in the testes in males and the adrenal glands and ovaries in females. While testosterone is produced in males as well as females during sexual development, there are two key differences. Our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Do not take it as medical advice to diagnose, prevent, or treat health problems. The compound saponins have adaptogenic properties, which can further support your T-levels. Sleep has been known to affect many hormones and bodily functions in the body so it is not a surprise that it can be used to help boost testosterone levels in men. In this study, researchers examined the relationship between 3 popular diets – low fat, Mediterranean, low carbohydrate or nonrestrictive – and testosterone levels in about 3,128 men aged between 18 and 80 years old. While there doesn’t seem to have been studies done on men, males may want to avoid mint among foods to boost male testosterone levels. The decline of testosterone leads to the reduction of muscle mass and aging; through weaker bones and a loss of core strength. Fortunately, this is because they are not an exact copy of the testosterone produced by your body. Testosterone is the male hormone and is often linked with an increase in aggressiveness in men. While sugar is essential to power your muscles, too much is the main contributor for fat building. The fact that avocados have all the different fats you could need to help balance your diet is an added bonus! Honey for Better Blood Flow Testosterone is essential to your body and these foods can ensure the levels of this hormone remain high as you age; regardless of the natural tendency for levels to drop. Pumpkin seeds are full of zinc; which we have already shown is linked to increased testosterone production. There are many different sources of fat which can boost your testosterone levels. Studies suggest that you can increase your testosterone production without causing health risks by consuming up to 3 eggs per day. Because it might offer something for every male, whether it’s protein, libido, or nitric oxide you’re after. Last but not least is something we call the men’s superfood. Every 100 calories contains 12.5 grams of protein. On a per calorie basis, spinach has more protein than ground beef. D3 supplements are a much better source than any food. If you’re looking to dig further into a broader hormone approach, exploring natural hormone balance strategies might be a practical next step. Even small, manageable dietary shifts—especially when paired with active living—can pay dividends in how you feel and perform each day. Think of food-first approaches as a foundation rather than a complete replacement for medical advice. Add our bulked-up ingredients list to your weekly diet and fuel your masculinity Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions.Ditch the cortisol, then the testosterone can get to work.These vitamins and minerals have health benefits such as protecting bones from osteoporosis, protection against the development of cancer, helping to prevent inflammatory diseases, and more (6).But your diet dramatically impacts your health, including your ability to produce and use hormones.Because EVOO contains high levels of antioxidants and Vitamin D that can help combat the effects of aging, which include low T levels in older men.It prevents testosterone from converting into estrogen, thereby maintaining hormonal balance in men."While eating these foods won't artificially raise testosterone beyond your body's natural capacity, they can help create the right environment for hormonal stability," Reeder said.This site was set up to help me explore the research, facts and fiction around muscle & fitness. When we think about health, our minds often go to the heart, lungs, or brain—the organs that feel most central… For as long as humans have walked the Earth, the desire to live longer—healthier and stronger—has burned in our collective… To eat for testosterone is to eat for life itself—a life of strength, clarity, and vitality that radiates from within. Why Boost Testosterone Levels? A 2018 review in the Journal of Reproduction & Infertility concluded that adequate zinc is essential for male fertility and androgen production. Eggs contain excellent amounts of vitamin D, a nutrient used by the cells that produce testosterone in the testicles and ovaries. We’ve compiled the knowledge and experience of ourentire team to create these 3 Free E-books that will helpyou lose fat and re-build your body from the ground up. Lemons and other citrus fruits are excellent diets for raising testosterone levels in the body. They also have healthy levels of zinc and good fats. Garlic is a cortisol reducer, so even if it doesn’t directly increase testosterone levels, it does so indirectly. Even though the 20 foods listed in this article can help boost your T-levels, you should avoid self-diagnosing and treating health issues. Studies show that ginger can increase testosterone levels, improve sperm quality, and enhance sexual function. Research shows that men with zinc deficiency may develop impotence and hypogonadism (a condition in which their bodies don't produce enough testosterone) . And zinc is an essential element for reproductive function and sperm health . Oysters and shellfish are treasure troves of zinc, as they contain more zinc than any other food . When combined with estrogen, these two hormones help with the growth, maintenance, and repair of their reproductive tissues, bone mass, and human behaviours (13). While this hormone is predominantly related to and found in men and is produced in the testicles, it is also found in women, albeit in smaller amounts. Testosterone is a predominantly male hormone that is responsible for the development of male sexual characteristics. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. Watch out for excessive consumption of soy products, mint, licorice root, and processed foods high in trans fats. You'll find these beneficial fats in foods like olive oil, avocados, eggs, and fatty fish. Don't forget vitamin B6, which helps your body metabolize testosterone and reduce excess estrogen. Some good fat sources? For a full exercise and eating plan to transform your body, pick up The Testosterone Transformation today! Five percent of all men experience clinically low testosterone. How Holiday Stress Can Impact ED and Libido – and What You Can Do About It However, a subsequent study showed that taking 3 grams of D-aspartic acid did not affect testosterone levels. A recent study found that it may increase levels of follicle-stimulating hormone and luteinizing hormone. Several types of supplements claim to increase your testosterone levels. Some lifestyle changes and healthy habits can also boost your testosterone. These are the 10 science-based best foods men should eat to boost their testosterone. Vitamin D is equally important, with deficiencies tied to lower testosterone, but since food sources are limited, sunlight or supplements are often needed to stay in the healthy range. Though some studies suggest that testosterone deficiency is linked to reduced levels, extra zinc won’t boost men who already have enough. When your body lacks key nutrients, all processes can take a hit, including hormone production. Your diet plays a bigger role in testosterone production than many people realise. They discovered that garlic not only increases testosterone but also protects the testes from damage and cell death. When it comes to body composition, another study looked at men who did resistance training, like weightlifting. As a result, there's more testosterone that's usable in your body. Magnesium, a mineral found in spinach and dark, leafy greens, blocks certain proteins from binding with testosterone. What's more, fish is a rich source of protein, vitamin D, and iron, zinc, magnesium, amongst several other vitamins and minerals. This includes making dietary changes and adding more testosterone-boosting foods. If you are looking for foods to boost testosterone, then dairy and its products should be avoided if not scrapped off your diet for good. Some cuts of beef such as the liver are great sources of vitamin D which has been known to help boost testosterone levels in men (8). Leafy greens are also rich in magnesium, a mineral that has been linked to increased levels of testosterone. This food is a good option for promoting the secretion of this male hormone, but we strongly emphasize moderation! Moreover, oatmeal is an excellent source of zinc, a mineral crucial for testosterone synthesis. This cereal contains avenin, a protein compound chemically similar to testosterone. Since it’s found in flowers, naturally honey is one of the highest food sources for it. Chrysin is an inhibitor of aromatase enzyme activity, which means it helps block testosterone from converting to estrogen. Going back to the nitric oxide, there have been a number of studies over the years which have found cocoa to promote nitric oxide levels (13) (14). Oat straw primarily boosts testosterone levels by triggering the release of the luteinizing hormone. This Southeast Asian herb can enhance male fertility, improve sexual function, and increase muscle mass primarily by increasing testosterone levels. Pumpkin seeds are a good source of zinc -- a mineral that plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production. Just six oysters give you almost seven times the recommended daily allowance of zinc, and zinc plays a key role in muscle growth and testosterone levels. Garlic has allicin which enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone by limiting its actions and breaking down muscle tissue. They also bring fiber and micronutrients to your plate, bolstering general health. Broccoli, cauliflower, and Brussels sprouts feature compounds that may help reduce excess estrogen levels in men, indirectly making more room for testosterone to thrive. They also contain vitamin D and high-quality protein. 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. Increased cortisol levels can also cause you to overeat, which can contribute to weight gain and lowered testosterone. Cortisol is a hormone that works against your testosterone. Research shows peak production happens after 3 hours of deep sleep, so make sure you get enough uninterrupted sleep to take advantage of this natural boost. Testosterone plays a key role in the development of many masculine characteristics and affects bodily processes like sex drive, metabolism, and reproduction. Testosterone is a sex hormone. Fortunately, there’s several ways to treat low testosterone, including medications like enclomiphene and oral testosterone, to lifestyle changes like eating differently. (What else do you need to supplement your diet? Click here for the 10 Best Supplements for Men.) Cortisol is a stress hormone. Along with being coined as an aphrodisiac, oysters are a significant source of zinc. The Mushroom Council claims mushrooms are the only source of vitamin D in the produce aisle. Mackerel, cod, tuna, and other fatty fish are good sources of omega-3 fatty acids. Eggs are also considered to be the most inexpensive high-quality protein money can buy. Pomegranates can also act against mechanisms that negatively affect testosterone levels. Participants of this study also experienced an increase in LH, which is responsible for stimulating cells in the testes to produce testosterone. Some studies show that men with low vitamin D supplementation tend to have lower testosterone than men with higher vitamin D levels . Results from a 2012 study involving 60 healthy participants showed a 24% increase in salivary testosterone levels, on average. Beyond those benefits, t results from one small study found that olive oil increased serum testosterone levels in healthy men. However, magnesium can reduce oxidative stress, so incorporating magnesium-rich leafy greens may help you maintain healthy testosterone levels. These 10 foods can help optimize your body's testosterone production and improve your overall health. “Rich in healthy fats and magnesium, which we've established as having a pro-testosterone effect, can also help regulate testosterone levels,” said Gillespie. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. Based on studies on mice, they also seem to play a role in testosterone production. Probiotic foods are rich in live bacteria that are similar to the bacteria that already inhabit our digestive tract. In rats, it went as far as a 300% increase in male hormone levels. Tribulus Terrestris is utilized in traditional Chinese and Indian medicines to boost libido and improve sexual function.Insufficient protein intake can lead to testosterone deficiency.When it comes to testosterone-boosting foods, you'll want to avoid them before bedtime.Known familiarly as EVOO, extra virgin olive oil tops the list of beneficial, healthy cooking oils (along with avocado and coconut).Because it’s the primary male sex hormone, low testosterone levels in men can lead to a host of health problems .Although there are several testosterone-boosting supplements available in the market, we will stick to natural herbs in this article. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Most multivitamins also contain nearly 100 percent of the daily value requirement of zinc. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. Sleep is essential for your good health, and it affects your testosterone. Research has found heavy drinking over a long period of time can cause your body to make less testosterone. But researchers say those studies were based on extremely high servings of protein daily -- beyond what even people on paleo diets and athletes in training take in. Aging 10 years increases your odds of having low testosterone by 36%, but a 4-inch increase in waist size may increase your chances by up to 75%. Magnesium, of course, helps to lower cortisol levels, too. Many of these nutrients have anti-inflammatory properties. It’s also an anti-inflammatory element, and bodies with low levels of inflammation can function more properly in all ways. Allicin helps to lower cortisol levels, which are present at high levels in people with stressful lives or who don’t get enough sleep. There are tons of essential nutrients found in vegetables that can help to improve your sexual function and overall health. The LH and FSH hormones then cause your testicles to create testosterone. But they won’t be nearly as effective if you're still eating foods that are bad for you. However, it’s their high magnesium content that really helps testosterone. It can also improve T levels, and its adaptogenic properties help lower stress levels. Also known as Golden Root, this herb is traditionally used in Russia and Scandinavia to improve physical and mental performance, combat fatigue, and improve mood. It works by increasing L-dopa levels, which is a precursor to dopamine and a neurotransmitter that plays a crucial role in motivation and sexual function. Both can’t exist in your body at high levels. Get your zinc levels tested to determine how much you should be taking. Nuts are high in testosterone-elevating omega-3 fatty acids. As a result, they had higher levels of free testosterone—the only form of T that’s ready to work on your tissue. Rich in antioxidants, particularly polyphenols, pomegranates help reduce oxidative stress in the body. Contrary to old myths about cholesterol being harmful, modern research shows that dietary cholesterol is not the villain it was once thought to be. Cholesterol provides the raw material, while vitamins, minerals, and antioxidants ensure that the entire process functions efficiently. LH, in particular, triggers the testes to produce testosterone from cholesterol. Testosterone is more than just a hormone; it is a driver of vitality, confidence, and strength. Adding it to my daily diet, both in meals and as a supplement, has significantly helped in improving my fertility and overall energy levels. I've personally found ginger to be a powerhouse for boosting testosterone. Fatty fish such as salmon and sardines are excellent for boosting T-levels. Testosterone is the primary male sex hormone, and having low levels affects men quite negatively. They have almost five times your recommended daily dose of zinc. Tofu, nuts, and seeds have protein, too. With our programs, you’ll get a workout plan with step-by-step instructions and a full video exercise library, as well as a diet plan. We have challenges specifically designed to help you accomplish your body transformation goals. Best Foods That Increase Testosterone (Benefits Revealed) The key is making testosterone boosting foods fun, delicious, and efficient. Sure, our list of testosterone boosting foods is clear, useful and helpful. From improving your libido and sexual health to supporting muscle growth and more, testosterone is a vital hormone. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. Research shows that when your liver does not function optimally, it affects your testosterone output. At the end of the study, researchers found that the participants recorded a 24 percent increase in the testosterone levels in their saliva (19). As one of the best foods to boost testosterone, one 2012 study followed 60 men and women who drank pure pomegranate juice for 14 days. In relation to this hormone, this root is among the best foods to boost testosterone and this idea has been demonstrated by several studies. The researchers also found LH, follicle-stimulating hormone and sperm quality all increased significantly after drinking onion juice. DIM doesn’t have a direct effect on testosterone secretion, but helps curb your estrogen levels. These saponins stimulate the pituitary gland to secrete luteinizing hormone (LH), which then travels to your Leydig cells to produce more testosterone. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. However, it is important to calibrate them into your diet as this is the key to your muscle building success. The majorities of these foods are delicious and can be eaten on their own. If you need to boost it further then a testosterone booster can be of assistance. While old age is a significant contributing factor to a body’s T levels, some medications, health conditions, and body fat can also lead to testosterone decrease.One of the UK’s largest newspapers, The Telegraph, listed pumpkin seeds as 1 of 3 foods that “every man needs in his life” specifically for its zinc content (23).This Southeast Asian herb can enhance male fertility, improve sexual function, and increase muscle mass primarily by increasing testosterone levels.Give your testosterone an even greater boost by including a supplement routine that will keep you healthy, energized and in better shape than if you hadn’t bothered.This cholesterol is actually necessary for the human body to produce testosterone.Research shows that meals high in monounsaturated fats, such as those in olive oil, can help improve hormone levels.The good news is that many of the foods on the list are fairly accessible and easy on the gullet.Eggs are a great source of protein and also help develop muscle. Not only is it a pivotal hormone in development (particularly for males) and for masculine characteristics, it's also essential for muscle growth, strength, bone density and sex drive. Brazil nuts are high in selenium, a small mineral that is important for making testosterone and for sexual health. Pomegranate is not just a delicious fruit but also a powerful ally for hormone health. Magnesium is important for muscle activity and hormone control. Eggs are very nutritious and contain important nutrients that help balance hormones. Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone. Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone. Which is a downstream conversion of having good testosterone levels. Garlic has been shown to increase testosterone due to its sulfur-containing compounds. Frequent BPA exposure over six months is linked to a significant drop in testosterone levels. Research shows testosterone levels drop within five days of consuming alcohol. A 2011 human study used a much higher supplemental dose—10 mg of boron per day—and observed an increase in free testosterone. Learn about healthier alternatives, including lifestyle changes and GLP-1 medications, for sustainable weight management.Consuming olive oil as part of a balanced diet can help maintain healthy testosterone levels.Grass-fed beef is your ideal choice because it’s more nutrient dense and doesn’t contain the high levels of estrogenic compounds found in many sources of beef.For instance, oysters are high in zinc, which encourages healthy pituitary gland functioning, leading to stimulated testosterone production.A serving of ¼ cup provides you with 10 grams of protein.Onions and garlic are allies not only for general health but also for improving sexual health.If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training).It can also reduce oxidative stress and increase blood flow to our reproductive organs.Incorporating testosterone-boosting foods, such as grass-fed beef, pomegranate juice, and fenugreek, into your diet can significantly impact your hormone levels. A similar study published in 2022 in Theriogenology showed a significant increase in testosterone while broccoli supplementation in rats. “Spinach, kale, and collards can help promote optimal testosterone levels. But, there are also certain foods that can help elevate levels naturally as a result of their nutrient composition. Yes, your doctor can prescribe testosterone supplements to help boost levels for those with a deficiency. “In animal studies, ginger supplements have been shown to bring about several anatomical and physiological changes that lead to increased testosterone production,” says Yawitz. “In addition to these nutrients, avocados contain boron, which may also impact circulating testosterone levels.” The key nutrients in this case are the healthy fats, which offer a similar benefit to fish, and selenium,” says Gillespie.