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. 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. This is especially true if you are beginning any new supplement for increased testosterone. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. Fortified Dairy Milk With Vitamin D Our circadian rhythm is like an internal clock, influenced heavily by hormones such as melatonin and cortisol. Testosterone affects mood and energy levels, with low levels linked to fatigue and depression. However, insulin resistance can lead to elevated blood sugar levels, affecting energy and hunger signals. Insulin, produced by the pancreas, plays a crucial role in regulating blood sugar levels and energy storage. As such, it is a good starting point for a good dietary choice.They increase testosterone but come with many side effects, like male breast growth, heart problems, high blood pressure, and testicle shrinking.Testosterone is a vital hormone that plays a crucial role in men’s health, influencing energy levels, muscle mass, bone density, mood, and even sexual health.They also support whole body health which maximizes their all around effectiveness in testosterone production.Insulin, produced by the pancreas, plays a crucial role in regulating blood sugar levels and energy storage.Testosterone is the main male sex hormone that plays a vital role in male and female health, and it is one of the key anabolic hormones. Another good alternative to coconut oil, it’s very rich & saturated fats & a good source of cholesterol, the building block of testosterone. It is also very high in saturated fats & vitamin K2, it is also a reasonable source of vitamin B6, B12 & magnesium. Curcumin is a bit of super ingredient when it comes to testosterone production. Additionally, zinc-rich foods like oysters, beef, and pumpkin seeds should be prioritised, as zinc is critical for testosterone levels. Magnesium deficiency has been linked to lower testosterone levels, making it essential to include magnesium-rich foods like kale and spinach. These testosterone booster foods include polyunsaturated and monounsaturated fats, which are essential for hormone production. Technically, garlic itself isn’t a testosterone-boosting food, but it helps prep the body to make it and use it effectively. High cortisol levels impede testosterone production; conversely, lower levels allow the adrenal glands to make more testosterone and the body to absorb it. Salmon has another important quality that we don’t see in many foods, including testosterone-boosting ones. Make sure, too, that you aren’t pairing red meat with other traditional, unhealthy Western foods, such as those high in salt, trans fats, and processed ingredients. It doesn’t quite matter where in the hormone cycle the food works, though, just that it’s a testosterone-boosting food! Getting enough sleep is crucial for maintaining healthy testosterone levels. In particular, targeting abdominal fat through a combination of healthy eating and regular exercise has been shown to be effective in improving testosterone levels. When excess body fat is reduced, it can lead to an increase in testosterone production. Leafy greens like Swiss chard, spinach, and kale are loaded with magnesium — a mineral that’s been shown to boost testosterone levels.Allicin helps to lower cortisol levels, which are present at high levels in people with stressful lives or who don’t get enough sleep.The unique compounds found in these vegetables can enhance hormone regulation, making them an important part of any diet aimed at balancing hormones.Recently, studies have shown that pomegranate can also improve testosterone levels.Since vitamin D is only obtained through sunlight exposure and a few foods, supplementation may be necessary to meet your needs.In addition to the benefits of eating grass-fed beef, drinking pomegranate juice can also help improve testosterone levels.So in all celery is a bit of super food for testosterone production.Avoiding processed foods, trans fats, and excessive alcohol will help preserve your hormonal balance. In women: As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. But with a diet high in phytoestrogens the effect could be more pronounced. So, wheat phytoestrogens may not affect testosterone much. Vitamins B and D, magnesium, and zinc are vital components in the formation of testosterone. Oysters also contain magnesium, phosphorus, selenium, iron, and vitamin B, and we consider them an aphrodisiac food. However, it should note that coffee can also increase the stress hormone (cortisol), which decreases testosterone. This nucleotide functions as a second messenger in several biological processes and intervenes favorably in increasing testosterone production. Can Vegetarians Maintain Healthy Testosterone Levels Without Eating Meat? Enhanced blood flow can support sexual function and overall well-being, aspects closely linked to healthy testosterone levels. Foods rich in zinc, such as pumpkin seeds and beef, paired with garlic, may further support testosterone levels. Fortified cereals often contain added zinc, which helps the body maintain healthy hormone levels. Iron supports overall health and can contribute to maintaining healthy testosterone levels. Yes, vegetarian sources of zinc for testosterone production include beans, lentils, and seeds. Studies have shown that ginger supplementation may enhance the secretion of luteinizing hormone (LH), which is crucial for testosterone production. Studies have shown that consuming extra virgin olive oil may increase testosterone levels by 17%. Testosterone is more than just a “male hormone.” It’s the key to energy, muscle strength, libido, and overall well-being. It contains several bioactive compounds, including gingerols and zingerone, which contribute to its antioxidant properties and potential benefits for hormone health. Whether you’re using it in salad dressings, cooking, or drizzling it over vegetables, olive oil is a versatile and healthy choice. Now, if you wish to maximize the hormone’s potential, knowing the basics isn’t going to cut it.Along with follicle stimulating hormone (FSH), luteinizing hormone (LH), and other hormones, testosterone plays an important role in spermatogenesis, or the production of sperm.94% increased their testosteroneAnother great source of indole 3 carbinol, so again removes estrogen from the body.Let’s explore which are the best foods for testosterone and include them in our diet right away!Find out exactly what testosterone is, how it affects your body, and how Testosterone Replacement Therapy (TRT) can benefit you.Beef, especially grass-fed beef, provides essential nutrients such as zinc, iron, and high-quality protein.Foods high in soy, such as tofu and soy milk, have phytoestrogens, which may mimic estrogen in the body.The hormone has two purposes (one as an anabolic hormone and one as an androgenic). Furthermore, eating pomegranates or drinking their juice promotes heart health and increases vitality. Garlic, in particular, includes allicin, a molecule that lowers cortisol hormones, indirectly, raising T-hormone in the body. For this reason, fortified plant milk is the preferred way to increase T-hormone. Chronic stress elevates cortisol which may suppress the body’s ability to produce testosterone. Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. 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. 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. Soy does not currently appear to lower testosterone levels or affect sperm health, but if you’re concerned about your fertility, you may consider limiting your consumption of soy.Synthetic testosterone can also inhibit good cholesterol, increasing the risk of heart disease.But withdrawal, which can make some men deflate like used balloons, may be the most troubling problem.The antioxidants in pomegranate play a key role in reducing stress and maintaining heart health.However, when combined with a healthy lifestyle, the right dietary approaches can make a real difference.Many things impact our health and bodily functions, including genetics, family history, and lifestyle choices. Low testosterone presents various health risks including bone density loss or osteoporosis—making fractures more likely—and cardiovascular issues. Low T levels are particularly prevalent among older men and those with health conditions like diabetes and obesity. Testosterone also promotes red blood cell production too, which carries oxygen throughout the body. Your doctor can prescribe testosterone therapy as part of gender-affirming treatment. Beyond puberty, a woman's body mainly converts it to estrogen. Women and people assigned female at birth also produce testosterone. When it rises, testosterone falls. 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. These are rich in antioxidants and high in nitric oxide. Surprisingly, honey is tremendous for your male hormone in lots of different ways. Having garlic regularly can exile cortisol present in your muscles. A Review of foods and food supplements increasing testosterone levels The darker-colored ones contain the highest concentration of antioxidants, phytochemicals, minerals, and vitamins. Berries have already been established as among the most nutritious fruits and also healthier because of their lower sugar content. Studies on grape extract have mainly been performed on rats but anecdotal evidence strongly supports that Resveratrol will also work on humans. This site offers health, wellness, fitness and nutritional information and is designed for educational purposes only.By making a few choices about what you eat, you can raise your testosterone levels naturally.Don’t just assume that dietary fats (and by extension, the nuts from which they’re sourced) can effectively boost testosterone levels.By ditching the bun and adding plenty of beans, you can make them healthy as well as delicious.It is high in anti-inflammatory phytonutrients, that make it beneficial for human health in the treatment and prevention of numerous different diseases.Rich in magnesium and flavonoids, dark chocolate (85%+ cocoa) supports testosterone production and improves blood flow.Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone.No, eating testosterone-boosting foods won’t increase your T-levels like steroids because they both work differently. Cholesterol in egg yolks serves as a precursor to testosterone synthesis. He is also a skilled bodybuilder and head coach for Muscle and Brawn. Daniel Louwrens is a well-rounded fitness professional with over 10 years of experience in bodybuilding and fitness. This is done by medical professionals who will take you through the process of rebuilding both your life and hormonal levels. Multiple rodent studies (27, 28) have found onion consumption to have powerful testosterone boosting effects. The main T-boosting ingredient in oysters is zinc; just six of them provides the recommended daily amount. But tuna’s T-boosting properties lie in its high vitamin D and omega-3 content. It promotes inflammation, insulin resistance and increases your risk for a wide range of diseases. Zinc also inhibits the action of aromatase – an enzyme that converts testosterone to estrogen. Like cholesterol, fat is also necessary to produce testosterone. Commonly called as testosterone, the male sex hormones belong to the group of androgens that are anabolic steroids. Beyond this, the hormones further play a significant role in maintaining energy levels and bone density. Do I need to eat all these foods every day? Have More Sex Cocoa is high in magnesium and flavonoid antioxidants, which are important for testosterone production. As one of the staples of a Mediterranean diet, olive oil promotes health hormones, including testosterone. Studies 3 show that magnesium helps reduce oxidative stress, which, along with inflammation, can lower testosterone levels. Dark greens are a great source of magnesium and other micronutrients useful in maintaining optimal testosterone levels. Pomegranates are well-known for their rich antioxidant properties, thanks to compounds like punicalagin. The next time you’re at a seafood restaurant, consider ordering some oysters or shellfish dishes. Next time you plan your weekly menu, add some salmon or tuna to your list of low-fat diets. Incorporating fatty fish into your meals not only provides a tasty dish but also significantly benefits your hormonal health. Beef products, such as beef liver and ground beef, are rich in protein, huge amounts of micronutrients, and a wide range of vitamins .According to a study, low testosterone levels can slow down the metabolism, leading to weight gain.If you're obese, you're four times more likely to benefit from testosterone replacement than non-obese men.Sleep deeply impacts hormones like testosterone.One to two servings of tuna per week can provide enough vitamin D and omega-3 fatty acids to support healthy testosterone levels.Another observed increases in total and free testosterone (11) after both sedentary and athletic volunteers took magnesium supplements over a four-week period. There are several testosterone-boosting products available in stores and online with all kinds of ingredient concoctions, but we tend to recommend products that are quality-tested and have clear labels and dosages. In addition, if you have a pre-existing medical condition, it's always best to check with your healthcare provider before taking a testosterone booster. Some of the testosterone boosters on the market contain potentially questionable ingredients and may not have the user's health as their top priority. We sought products that supplied science-based doses of the top testosterone-boosting ingredients. Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids and vitamin D, both of which promote hormonal health. Studies show that men with lower levels of vitamin D are more likely to have low testosterone (Harvard Health, 2025). Magnesium, on the other hand, has consistently been positively correlated with higher testosterone levels (Healthline, 2025). This includes vitamin B9, also known as folic acid, which is key to the formation and growth of red blood cells (19). Our bodies need them so they can partially convert into energy for our muscles. When a cereal is fortified it means missing minerals and vitamins have been manually added in order to provide nutritional value. Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. Let’s not forget zinc, which you’ll find plenty of within cuts of chuck roast and ground beef. Declining testosterone levels due to lifestyle choices or age can impact your natural energy levels and overall health and well-being. Incorporating testosterone-boosting foods like eggs, leafy greens, oysters, tuna, and pomegranates into your daily meals is a great place to start. For individuals with a medical marijuana card, access to cannabis may provide a holistic approach to improving overall health, which could, in turn, support testosterone production. Egg yolks are packed with vitamin D, healthy fats, and cholesterol, key for testosterone production.These foods are high in carbohydrates, proteins, and both magnesium and zinc.They may help support healthy levels, but severe low testosterone usually requires professional guidance.When added to your daily diet, fruits like these can help protect your cells and keep your hormonal balance in better shape.It also contains a good ratio of essential fatty acids that support testosterone production.Testosterone is a male sex hormone that is required to increase libido, stimulate sexual desire, and ensure sexual satisfaction for both women and men. Oysters are the most concentrated natural source of zinc, a mineral essential for testosterone biosynthesis and regulation. The mechanisms include enhanced antioxidant status, improved nitric oxide production, and increased testicular weight and cholesterol content—all of which support steroidogenesis. 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. Ginger has long been used in traditional medicine, and recent scientific investigations confirm its role in enhancing testosterone levels. Getting adequate selenium from Brazil nuts and fish also supports ideal testosterone function. Understanding which ingredients support this essential hormone will help you make smarter choices at your next meal. While many men turn to supplements, the real power lies in the foods you choose each day. If you are not confident enough yourself, check with a men’s health clinic near you to test your testosterone level and incorporate lifestyle and prescriptions provided by the doctor. Limiting or avoiding these substances can help maintain optimal hormone levels. What are natural ways to boost testosterone? And while it's not the most affordable option on our list, it does earn its higher price point via a simple, natural ingredient list, focusing on zinc oxide and absent any unnatural sweeteners or dyes. Additionally, each dose supplies 330 milligrams of plant-based omega-3s to support heart and joint health. Lastly, each dose supplies 330 milligrams of omega-3s which promote heart health and reduce inflammation in the body. These particular vitamins are often lacking in people's diets, so supplementing with the best vitamins for energy may help prevent fatigue and tiredness. To keep your testosterone levels healthy, your body needs the right "building blocks" from your food. “Rich in healthy fats and magnesium, which we've established as having a pro-testosterone effect, can also help regulate testosterone levels,” said Gillespie. Eggs, oysters, spinach, fatty fish, and nuts are all effective testosterone booster foods that support hormone health. If you aren’t eating enough calories, your body shuts down its reproductive health to give more vital processes more attention. If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. If you’re eating too much processed food and not providing your body with the right nutrients, you’re going to lower your T. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. This is because they tend to work multiple muscle groups at once, demanding a higher anabolic output from your body. It is a healthy source of monounsaturated fats and has been found in some studies to increase testosterone levels. Those who ask this question can rest assured knowing that there are foods that they can include in their diet to help boost testosterone levels. As the key hormone responsible for one’s muscle mass, energy levels, and overall health, one can increase testosterone levels through good nutrition. Maintaining optimal testosterone levels is not just about eating a few specific foods; it’s about following a balanced and nutrient-rich diet. Reducing your consumption of processed snacks and focusing on whole, nutrient-dense foods is key to maintaining healthy testosterone levels. Foods to Avoid for Healthy Testosterone Levels Little do they know that beans help enhance testosterone levels. Pyridoxine, generally known as vitamin B6, has a wide range of advantages, including the release of androgens, which can help increase T levels. Potassium, one of the main minerals in bananas, can help with testosterone production. Since your body cannot produce omega 3 naturally, you must incorporate fish into your diet. According to studies, having sex is beneficial for boosting your testosterone. Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Vitamin B12 is an important nutrient for keeping your body’s nerve cells healthy, making DNA, and increasing energy. Sports are a great form of exercise, giving them even more testosterone boosting benefits. Garlic may not smell sweet, but it’s packed with allicin — a natural compound that can help lower cortisol, the stress hormone known to interfere with testosterone production. Additionally, recent studies have shown that consuming a diet rich in kale may help improve testosterone levels. More importantly, the astragalus root is rich in potassium, folate, and vitamin E – all essential nutrients for proper testosterone production. There is evidence that magnesium exerts a positive influence on anabolic hormonal status, including testosterone, in men. MagnesiumMagnesium is an essential mineral that cannot be made by the body itself, but we do store about 25 grams of it in bones, muscles and soft tissue. Most people with testes experience a gradual decrease in testosterone blood levels as they get older. Foods That Boost Testosterone Production: Pumpkin Seeds Accumulating evidence suggests a tight link between the nutritional status and male reproductive function, particularly the effects of calories or macronutrients on male sex hormone total T levels . T is also involved in erythropoiesis, bone and muscle formation, the body composition, and iron metabolism. Randomized controlled trials are needed to confirm that improvement in dietary pattern can improve T levels and reduce hypogonadism. Substantial evidence suggests a bidirectional relationship between nutrient metabolism (e.g., glucose, lipids, and iron) and T levels in men; however, T-related dietary patterns remain unclear. Testosterone levels generally peak during adolescence and early adulthood. Testosterone is a hormone produced primarily in the testicles. The influence of testosterone in men Find out what's known — and not known — about testosterone therapy for normal aging. Low testosterone often is accompanied by stress and shame— but it doesn’t have to be that way. No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. At the same time, train well, sleep tight, and manage your stress levels efficiently. It contains compounds that literally lift one’s mood and energy, hence kicking a surge of ‘kick’ to testosterone. Likewise, baking soda may help in optimizing the effects of creatinine supplements, supporting higher DHT levels. These are plant steroid compounds that can help raise testosterone by acting on LH (luteinizing hormone). It has so many other benefits as well, aside from T-boosting effects. Basil leaves fed to rabbits resulted in an overwhelming increase of up to 1,500 ng/dl of serum testosterone. The best foods to naturally boost testosterone are foods that are high in healthy fats, protein, and certain minerals. Natural foods can be powerful allies in supporting healthy testosterone levels, but before resorting to synthetic options, it’s worth looking into. This article explores the importance of testosterone and the foods known to help support its levels naturally, promoting your body's hormonal balance and overall health. While moderation is key, including healthy saturated fats in your diet can help support testosterone production. Discover our top picks for health and wellness essentials to support your journey towards boosting testosterone levels naturally! Taking action today can help you feel stronger, more energetic, and more in control of your hormonal health. For personalised guidance, working with a qualified healthcare practitioner can help identify your unique needs, create a tailored plan, and ensure you’re addressing the root causes, not just the symptoms. Falling testosterone isn’t just about ageing. With endless health advice online, much of it confusing, it’s easy to feel unsure where to begin. Sign me up to receive updates about products, health content and offers. Aim to include a variety of colourful vegetables in your diet to ensure a diverse intake of antioxidants and other essential nutrients, which may support healthy hormone levels. These vegetables may also contribute to testosterone boosting effects as part of a healthy diet. This, in turn, may help maintain healthy testosterone production and overall hormone balance. Some foods, especially those high in fat and protein, can suppress testosterone levels.This compound gets converted to DIM (di-indollyl methane), which converts estrogen into safer forms—allowing for appropriate levels of free testosterone.Testosterone is a naturally occurring hormone that governs various vital bodily functions and is integral to multiple physiological systems.Also called androgen replacement therapy, this is a medical treatment your doctor may prescribe if blood tests show unusually low levels of testosterone.Including shellfish in your diet can significantly support testosterone production and overall reproductive health.Whole grain cereals are a valuable source of complex carbohydrates and dietary fibre, which help regulate insulin levels and promote steady blood sugar levels.The omega-3 fatty acids in the seeds help with inflammation but they actually lower testosterone levels.There are many different sources of fat which can boost your testosterone levels.For individuals aiming to boost their testosterone through food, incorporating tuna regularly can be a simple yet effective strategy. As testosterone declines as a result of age and other factors, lean body mass and bone density may decrease, while the chances of cardiovascular disease and metabolic syndrome rise. However, other research has indicated that selenium supplements may increase the risk of prostate cancer in men who already have high selenium levels. At the same time, plant-based diets offer other health benefits, such as a reduced risk of coronary heart disease, obesity, and type 2 diabetes. Boosting testosterone naturally is possible with the right foods and lifestyle choices. Adding fatty fish to your diet a few times a week can act as a natural testosterone booster. Omega-3s improve blood circulation and help reduce inflammation, while vitamin D is essential for testosterone levels. Fatty FishFatty fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids and vitamin D, both of which support hormone production. The foods you eat every day play a major role in testosterone production. Most of these foods have studies showing they can give men higher testosterone levels. Sometimes we don’t know we’re consuming foods that reduce serum testosterone levels, but that’s why you’re here. Medicines such as opiate painkillers and steroid injections also can cause low testosterone. Other effects of low testosterone in men can include brittle bones, hot flashes, enlarged breasts, and even low energy and depression. Testosterone is the hormone that gives men their male characteristics. Low testosterone can cause sexual dysfunction. The services provided on our website including the symptom tool and access to expert advice, articles and resources, are not intended as a substitute for the advice provided by your own doctor or other health care provider. Tuna is rich in vitamin D3, in fact a single serving of tuna provides your recommended daily amount of D3. Celery is high in plant sterols androstenol & androstenone which positively impact the production of testosterone & other androgens. Both of these have a negative effect on testosterone & your wider health. Garlic favors the production of nitric oxide, which, as we have already seen, is a neurotransmitter with a vasodilator function. It is considered an aphrodisiac food, as it promotes the release of histamine. The best way to consume it is in the natural fruit; however, juices can also be helpful if they are organic. Of course, you could get these nutrients in dietary supplements, but getting through whole foods is even better. Omega-3 fatty acids are healthy fats primarily found in fish oil and some plant sources. Magnesium seems to impact testosterone production, possibly by reducing oxidative stress. Observational studies also link higher vitamin D status with healthier testosterone profiles, and fatty fish are among the richest edible sources of this nutrient. Omega-3s help maintain healthy cell membranes and reduce systemic inflammation, which together support efficient hormone signaling. We will run through some of the most common questions about foods that increase testosterone. Resistance training has been shown to have a number of health benefits other than as a natural testosterone booster . It’s a source of thiamine, niacin, B12, selenium, Zinc It’s a good source of healthy fats as well. While this a common fish, it actually has a great nutrition profile for helping to optimize testosterone production. They’re also a good source of Vitamin D, most people in the West are deficient in vitamin D & there are very few foods sources of vitamin D. They are also very high in other nutrients shown to be a natural testosterone booster. While IF has benefits, raising testosterone levels isn’t one of them. Our list of testosterone-killing foods includes a few that fit this description. Focusing on foods that can help bolster your hormone performance is a great move, but it’s not your only move. Sadly, there are plenty of other foods that can lower your T levels. According to research, testosterone production increases when sprinting because of the explosive and aggressive nature of the exercise (11). According to research, complex compound movements like deadlifts increase your testosterone levels more than other exercises (7). With the rise in testosterone decline over the past decades, the market for natural testosterone production has dramatically shot up. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). Meal timing can influence hormones like testosterone. Balanced diets include proteins, fats, and carbohydrates. Pomegranates have been shown to elevate T-levels thanks to their antioxidant properties that improve heart health and reduce stress-related damage. Stress management techniques such as meditation or yoga help maintain proper hormone levels. Sleep deeply impacts hormones like testosterone. Magnesium helps relax the muscles, reduce stress, and promote better sleep—all of which can lead to better hormone balance. Try adding these veggies to your meals a few times a week for a hormone boost. Increasing the T-hormones helps you develop sexually, improve fertility, and increase libido. You can eat tuna, salmon, and sardines, which naturally raise testosterone even when you’re aging.