This compound gets converted to DIM (di-indollyl methane), which converts estrogen into safer forms—allowing for appropriate levels of free testosterone. I can’t wait to hear your preferences, acquired tastes, and hormonal benefits you’ve received from all of these foods. Equipping you with enhanced muscle gains, libido, fat burning, and endurance; gives you that youthful vitality that you didn’t know you could reclaim. Choose organic foods in their least processed state and cook in cast-iron enamel, cast-iron, stainless steel or glass. Cortisol, the stress hormone, blocks the positive and beneficial effects of testosterone. But it also helps to boost athletic performance by reducing inflammation and promoting optimal testosterone release following exercise. If you’re serious about your health (and your manhood) reducing visceral fat is essential. Sufficient zinc levels also help to prevent insulin resistance, which can lead to diabetes and weight gain – two more contributing factors to “low T” (as we’ll discuss in the next section). This has led to an increased interest in natural testosterone-boosting strategies, including dietary changes. Factors like diet, exercise, sleep, and stress levels have a much greater influence on testosterone levels in the body. However, the degree of increase can depend on individual factors and a balanced nutrient-rich diet is generally recommended to support overall hormonal health. Incorporating foods that increase testosterone can boost your testosterone level. Maintaining a healthy weight through diet and exercise can support hormone balance. By including foods that increase testosterone in our diet, we can maintain and even enhance our testosterone levels, ensuring optimal health and well-being. When we include foods that boost testosterone levels into our daily diets, we take charge of our health without adding harmful products or chemicals into our bodies. If low testosterone levels are something that has been giving you sleepless nights then the above-named foods to boost testosterone can go a long way in helping you boost the levels of this hormone in your body. A diet lacking in key nutrients can hinder testosterone production, while a diet rich in supportive foods can help restore balance and vitality. Low-fat diets, diets that are very high in protein, and diets rich in fried food can negatively impact testosterone levels. Leucine, an amino acid derivative present in meat, assists in the development, and repair of tissues in the bones and muscles while maintaining bone strength. The cereals can keep you fuller for a long time while providing the required nutrition supply to the body. Fatty fish and fish oil supplements contain large amounts of omega-3 fatty acid which can help fight obesity. Adding onions as a part of your regular diet can therefore show some serious results. This vegetable increases the power of antioxidant enzymes and protects Leydig cells from damage. Salmon, mackerel, and sardines are packed with vitamin D and omega-3 fatty acids. Compared to other shellfish, oysters stand out with higher mineral density, which makes them a popular choice when focusing on hormone health. Each item has unique attributes that support testosterone from multiple angles. This gradual dip can lead to fatigue, reduced muscle tone, and other bothersome issues. A third viable option is to choose one of a range of natural testosterone boosters. Avocados are rich in healthy monounsaturated fats, which help with hormone production. Nuts and seeds are rich in healthy fats, which are important for hormone production. They are rich in high-quality protein, cholesterol, vitamin D, and healthy fats—all of which are necessary for optimal hormonal function. Here, we explore seven scientifically supported foods that naturally boost testosterone levels. Certain cereal brands are fortified with vitamin D, as well as other heart-healthy nutrients. If your hormones are not out of kilter, testosterone and estrogen are usually maintained in the correct balance in the male body. Diet isn’t the only way to improve testosterone production. Rather, it can help prevent problems with testosterone production. Vitamin C can also improve testosterone production. However, we suggest that you start with 2 capsules per day just so that your body gets used to it. Recommended Dosage The dosage depends on several factors based on your goal, schedule and body type. In some cases, it might lead to acne breakout which is understandable with hormonal changes in body. A high-protein, low-PUFA dairy option rich in calcium and casein, supporting recovery and lean mass. A source of vitamin A, vitamin K2, and saturated fat, all supportive of endocrine balance and metabolic stability. Low-PUFA, high in protein, calcium, and beneficial bacteria that help support gut-health pathways tied to hormonal balance. Provides vitamin K2, calcium, saturated fat, and high-quality protein, helpful for maintaining a robust metabolic state. Chocolate contains one by the name of epicatechin, which research suggests is responsible for increasing testosterone levels. This amino acid is related to aspartic acid, which is an effective testosterone boosting agent and is usually included in many supplements designed to do the same. Not surprisingly, Eating cow liver is a traditional cure for low testosterone levels. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals. Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. While nearly everyone could benefit from taking a multivitamin containing all of the essential vitamins and minerals, there are some populations, in particular, that may especially benefit. Vitamin K promotes bone health, which in turn helps boost testosterone levels. Instead, they provide critical amounts of zinc which allow the pituitary gland to release hormones that stimulate testosterone production. Technically, garlic itself isn’t a testosterone-boosting food, but it helps prep the body to make it and use it effectively. Maintaining a healthy weight is crucial for testosterone levels. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels. Diet and lifestyle changes can help a person maintain healthy testosterone levels. Blue cheese is another fermented food, so contains heathy bacteria for improved gut health. As a probiotic, it is high in healthy gut bacteria for improved gut health. It activates vitamin D receptors, improves insulin sensitivity & increases cholesterol processing. I suggest adding to your spice rack for a natural testosterone booster. Ginger contains the chemical compound gingerol, which is a strong anti-inflammatory which leads to increased T production. Yes, your doctor can prescribe testosterone supplements to help boost levels for those with a deficiency. Even as we age, our testosterone production begins to decrease. Certain conditions including AIDS, kidney disease, alcoholism, liver cirrhosis, and stress can all reduce testosterone production. Over time, the right nutritional routine plus healthy habits could help sustain hormone health and vitality for many years to come. Foods that Boost Testosterone (Naturally) When estrogen levels run high relative to testosterone, men experience symptoms like increased body fat and reduced muscle mass. Spinach, kale, Swiss chard, and arugula all contain high magnesium levels along with folate and other B vitamins that support overall hormone health. Egg yolks contain the highest concentration of these beneficial fats, along with vitamin D and other nutrients that support hormone production. Sesame has excellent amounts of zinc, a mineral that helps increase testosterone production. Therefore, incorporating chicken, quail or duck eggs into your diet can help increase testosterone production in men and women. These are nutrients with antioxidant properties that help increase levels of "good" cholesterol, HDL, in the blood, which can lead to increased testosterone production. Foods rich in omega-3, such as sardines, salmon and flaxseeds, also help to increase HDL cholesterol levels, which can also boost testosterone. Regularly eating tuna has been linked to better testosterone levels in men, thanks to its nutritional profile. It also provides iron, which supports healthy blood circulation — important for overall energy. Research suggests dietary optimization alone can increase testosterone by 10-30% over 8-12 weeks of consistent changes. Moderate low-carb diets (with less than 35% protein) do not consistently lower testosterone according to a 2022 systematic review of 27 studies. She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets. “Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process.” That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. Men's Health 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. A study by Wehr et al. (2010) found that men with higher vitamin D levels also had significantly higher testosterone levels. First, make sure you get plenty of healthy, restful sleep.In fact, research published in the IASJ found that taking ginger supplements for 3 months increased testosterone levels by 17.7% in a group of men who have fertility issues.Imbalances in hormones such as testosterone, cortisol, and thyroid hormones can lead to fatigue, low libido, mood swings, weight gain, and other health concerns.Tell your health care provider if you have this symptom or it is a concern for you.Five commonly used cooking methods for protein-rich foods and the frequencies of eating outside and homemade food were also included.As we have seen above, there are a great number of foods to boost testosterone that you can consume to ensure that you have enough levels of this hormone in your body.It’s essential to increase your testosterone levels in natural, healthy ways if you suspect your body might be running low.This can have a knock-on effect on sex drive, reproductive health, and overall vitality.It is one of the best vegetables for muscle mass. One study found that flavonoids found in cocoa products, like quercetin and apigenin, may help increase the production of testosterone (35). Cocoa products like dark chocolate and cocoa powder are also high in magnesium, but that’s not the only thing that gives them T-boosting cred. Avocados also contain boron, a mineral that may benefit testosterone levels. It doesn’t quite matter where in the hormone cycle the food works, though, just that it’s a testosterone-boosting food! Learn about foods that boost testosterone to maintain optimal health. 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. Randomized controlled trials are needed to confirm that an improvement in dietary pattern can improve T levels and reduce hypogonadism. The relationship between the male sex hormone, T, and obesity is complex, and dietary-related factors may serve as important intermediates. Although potential confounders were considered and adjusted for in our study, there are still some potential factors that may influence the relationship between diet and total T levels, including adipokines, and genetic and socioeconomic factors. Here are 10 testosterone-boosting foods that you can include to aid in healthy hormone functioning. We could talk about any of these growing concerns, but in this article, we’ll be discussing the importance of 7 foods that may help support healthy testosterone levels. They also contain magnesium and healthy fats which help the body create cholesterol, a necessary part of hormone production. These both help in improving testosterone levels and blood circulation in the body, which prevents erectile Dysfunction Regular consumption of eggs (on day 2) can increase testosterone levels. Tumor growth near hormonal glands or testicles and the use of anabolic steroids can cause high testosterone levels that outbreak in your body with particular signs that are Berries and pomegranates are filled with antioxidants that are beneficial for men who want to increase testosterone levels. Aside from its anti-aging properties, extra virgin olive oil boosts serum testosterone levels among male adults, according to this study. Onions, in particular, are rich in antioxidants and flavonoids that protect cells and support blood circulation. Spinach, kale, Swiss chard, and other leafy greens are not only nutrient-dense but also rich in magnesium. Omega-3s also help lower cortisol, the stress hormone that competes with testosterone. While supplements can help in cases of deficiency, whole food sources of zinc are better absorbed and provide additional nutrients. If you want to know how to boost testosterone naturally, start with the basics – adequate protein, healthy fats, plenty of vegetables, and key micronutrients – and build from there. Yes, adequate protein intake supports testosterone production by maintaining lean muscle mass, which signals your body to produce more testosterone. Limiting added sugars to under 25 grams daily and avoiding trans fats completely helps maintain healthy testosterone levels. The testosterone boosting foods in this guide can increase your levels by 20-30%—and that’s backed by actual studies, not internet claims. Without adequate healthy fats and the right minerals, testosterone production shuts down fast. Eggs are a nutritional powerhouse and a fantastic addition to any testosterone-boosting diet. So, go ahead and indulge in a juicy steak or prepare a flavorful beef stir-fry to give your testosterone a healthy boost. This can be heavily influenced by increased visceral fat (pun intended) and eating processed foods. In addition to essential fatty acids, a whole egg is rich in aspartic acid, an amino acid that triggers production of testosterone. Research has also shown deficiencies in zinc to be a risk factor for infertility caused by low testosterone levels. Get the latest in health news delivered to your inbox! Stress affects not only the body but also the mind. Most testosterone release occurs during sleep, particularly during the rapid eye movement (REM) stage. The largest improvements are seen with moderate- or high-intensity resistance exercises involving large muscle groups, such as squats and bench presses. Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications. 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. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. Everything starts with the foods you eat, though your diet isn't the only thing that could impact your testosterone levels. It's rich in lean proteins, healthy fats and plenty of veggies. Adding the foods on this list to your diet won't magically fix low testosterone levels. Unhealthy diets or chronic under-fueling can impair hormone production while working toward a balanced diet full of nutrients can help stabilize your levels. The 5 Best Sarms For Sale For Bodybuilders The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone.The conversion from testosterone to estradiol is not thought to be a significant factor in low testosterone levels.To help streamline your search, the ACTIVE Reviews Team has curated a list of the best vitamins for energy in 2023.So, you can eat any fish high in oil to help boost your testosterone.We do not need a lot of selenium in our diets, but deficiency can cause problems.More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated.But conversely, when it’s eaten mindfully and as part of a healthy overall diet, it’s extremely beneficial.Broccoli extract has been seen to significantly increase testosterone levels when compared to a control group and caraway extract, according to a 2021 study published in Cryobiology. However, this root should not be among your list of natural foods to boost testosterone as it may lower it. While studies have shown that alcohol increases testosterone levels in women, the same does not happen in men (2). Several studies have shown that men who consume milk and dairy products have higher levels of estradiol – a type of estrogen common in women during their reproductive years -which lowers the body’s production of testosterone (5). From this research one might assume that beef would not make it among the top foods to boost testosterone but luckily, this is not true (18). This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. Researchers at Ball State University found that “strength training can induce growth hormone and testosterone release.” 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. Pairing these foods with regular exercise, quality sleep, and stress management can further enhance testosterone levels and overall well-being. Yes, highly processed foods, excessive sugar, trans fats, and alcohol can negatively impact testosterone. While factors like exercise, sleep, and stress management play a role, your diet is one of the most powerful tools for naturally supporting testosterone production. 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. Additionally, egg yolks are high in HDL, the good cholesterol that boosts overall hormonal production. How Jessica Biel Sculpted Her Upper Body for 'Better Sister' According to the American Urology Association, low testosterone levels are typically considered to be less than 300 nanograms per deciliter (ng/dL). However, many men struggle with low testosterone levels, especially as they get older. Maintaining your testosterone levels as a man is important for many aspects of your life. When cortisol is high, it can suppress testicular function and potentially lead to reduced testosterone production. “The interesting thing about the president is that he eats really bad food, which is McDonald’s, and, you know, candy and Diet Coke,” Kennedy said. Always consult a healthcare professional before starting any supplement. Clinical trials typically report measurable changes after 8–12 weeks of consistent daily dosing, but individual response times vary based on baseline health, age, and adherence. Concurrent use may increase the risk of hypotension or adverse vascular effects; only a physician can safely assess potential interactions and adjust dosing accordingly. Besides supplements, the best way to do this is through food. And now you can see how important this hormone is for men. As you can guess, it’s more difficult to gain muscle mass, as well. Testosterone is in charge of building muscles and libido. Raw nuts are fantastic testosterone boosting foods, but you gotta be specific here. Avocados deserve their hype as testosterone boosting foods. Extra virgin olive oil is one of my go-to testosterone boosting foods. Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. 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. Once you're ready to start your journey to better health and balance, you can book your first appointment online in a matter of minutes.The key nutrients in this case are the healthy fats, which offer a similar benefit to fish, and selenium,” says Gillespie.In this article, we’ll delve into the world of nutrition and explore 13 testosterone-boosting foods that you likely already have in your kitchen cupboards.In any case, testosterone replacement therapy is only recommended for selected patients.One of the best food sources is blackcurrants, but you can also get vitamin C from red peppers and broccoli, as well as citrus fruits such as oranges.Its nutritional profile aligns well with the goal of enhancing hormone health.Therefore, our choices, whether to meditate, work out, or just eat the right foods, can have health benefits that reach far beyond what you might expect.Since cortisol and testosterone have an inverse relationship (high cortisol often means low testosterone), managing stress is key. Zinc has other health benefits as well, such as promoting immune function, cell production and the synthesis of DNA. Chocolate lovers can rejoice, secure in the knowledge that dark chocolate is a surprising testosterone booster. It is best to get treated now before it is too late and other health risks and concerns are introduced into the body. It can also lead to weight gain, loss of muscle mass, and difficulty concentrating. Low testosterone can make people feel tired, weak, and even depressed. Testosterone is often thought of as a hormone for men, but it’s actually important for everyone. Fourth, differences in dietary patterns between age and ethnic groups were observed. However, the FFQ only represents the frequency of the participants’ food intake in the past three months. It’s also a good source of the B vitamins complex & omega 3 fatty acids. Cod is a good source of iodine, vitamins B3, B12 & C and a source of omega 3 fatty acids. This is an anti-cancer compound & anti-inflammatory linked to the body retaining lower levels of estrogen. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals.Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels.Bacon is another food packed with T-boosting saturated fat and cholesterol.It's rich in lean proteins, healthy fats and plenty of veggies.It is a rich source of several essential nutrients, including calcium and vitamin D, both of which play roles in testosterone regulation.Ginseng also inhibits the activity of SHBG, which is attached to testosterone, and makes it unavailable for use. 3 Medications & Medical Conditions This is an important ingredient if you’re serious about boosting testosterone levels. Studies show that the more body fat you have, the lower your testosterone levels. However, seniors are not the only ones who want to increase testosterone naturally with foods and diet. 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. Although we don’t want too much saturated fat in our diet, we do need a certain amount to produce testosterone. Add ham or turkey to your breakfasts for an extra protein and testosterone boost. Vitamin B6 acts as a regulator of the production of androgens, naturally produced steroid hormones, so it acts as a testosterone precursor. “In addition to these nutrients, avocados contain boron, which may also impact circulating testosterone levels.” These foods are all chock-full of simple carbohydrates. Don’t be fooled if someone tells you that fat reduces testosterone. Unprocessed homemade meals increase testosterone. The researchers looked at both total fat and saturated/unsaturated fats. However, we can conclude that unprocessed foods are better than processed foods. This gives your muscles extra energy to perform 1-2 extra reps or lift five pounds heavier on an exercise. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels. In fact, just believing you’re a winner is correlated with higher testosterone (45). It is used in clinical and athletic settings to boost serum testosterone levels and achieve desirable results such as improved muscle mass, bone health, energy levels, etc. Having a balanced, healthy diet with leafy greens, grains, and fruits really helps to optimise your testosterone levels. All the foods mentioned above, including leafy greens, eggs, ginger and honey, can help increase testosterone levels naturally when consumed in moderation. While moderation is key, incorporating lean meats into a balanced diet can contribute to healthy testosterone levels and overall wellness. However, lean cuts of meat can be a valuable addition to a diet aimed at boosting testosterone levels. Surprisingly, eating spicy foods can have a positive effect on boosting your testosterone levels. With these simple diet changes, you can boost your testosterone levels and feel your best—all while sticking to a healthy, plant-based diet! Extra virgin olive oil is a healthy fat that can boost testosterone levels. CLA is also extremely beneficial for the heart, ensuring that you can use your greater testosterone levels to do manly activities. If you believe you’re deficient in magnesium, consider having some amaranth- you’ll be glad you did once you find out that it’s also a complete and rich source of protein. More testosterone means greater muscle mass, body hair, deeper voice, good bone density, and high sex drive. This nutrient is essential for bone health, and also helps increase testosterone levels. All in all, any fermented type of food will supply probiotics to your body, but the effect on testosterone boosting is not as significant as with the strain sauerkraut possesses. However, this is to your own chagrin, as sauerkraut has many health benefits, with one of them being increased testosterone levels in men. In addition to being a great metabolism booster, the active compound found in chili peppers- capsaicin can actually increase testosterone levels too. This is because the cow liver contains high amounts of zinc and vitamin B12 which are essential for testosterone production. On the other hand, homemade foods, noodles, and dark green vegetables were negatively correlated with dietary pattern scores (factor loadings of ≤−0.20). Multivariate linear regression of serum total testosterone levels and selected anthropometric, inflammation, lipid, glucose, and iron-related biomarkers. Body compositions were divided by the body weight and expressed as the total body fat mass (BFM) (%), skeletal muscle mass (SMM) (%), visceral fat mass (VFM) (%), and subcutaneous fat mass (SFM) (%). Obesity and low serum testosterone (T) levels are interrelated and strongly influenced by dietary factors, and their alteration entails a great risk of hypogonadism. Effect of pomegranate juice on salivary testosterone levels. Research highlights that ginger supplementation can positively impact testicular cholesterol levels. From seasoning meats to infusing oils, the options are varied, offering both flavor and health benefits. Zinc is crucial for testosterone synthesis and overall hormonal balance. They offer not only protein but also complex carbohydrates and essential nutrients. Foods That Help Boost Testosterone A study in 2012 found that consuming just one gram of ginger powder per day can increase testosterone production by up to 17 percent. If your testosterone levels are low, there are alternative methods to increase them that do not include taking medicine. Low testosterone can be treated with hormone therapy for hypogonadism, which is defined as testosterone levels that are 300 nanograms per deciliter (ng/dL) or less. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. It's a natural testosterone booster because it plays a crucial role in hormone production. Age, obesity, and certain medications can all result in lower testosterone levels. Many fruits are high in vitamin C and antioxidants which can reduce the stress hormone cortisol, a testosterone-killer. Read on to learn about the specific types of proteins, vegetables, fruits, and other foods that will help you to overcome Low T… Additionally, ginger has powerful anti-inflammatory properties that support muscle recovery and overall health. Just two Brazil nuts a day can provide the recommended daily intake of selenium, supporting overall hormonal health and muscle growth. Reduce Your Cortisol Levels While eating the right foods is essential, timing your meals strategically can greatly boost testosterone production. Magnesium supports both free and total testosterone levels, while improving sleep quality that's vital for hormone production. Vitamin D, often called the sunshine vitamin, helps boost T-levels - you'll find it in fatty fish, egg yolks, and fortified foods. You'll maximize your natural testosterone production by consuming foods rich in these key nutrients rather than relying on supplements alone. When it comes to testosterone production, your body relies on specific nutrients and compounds found in food to create and regulate this essential hormone. Cortisol is a stress hormone. Aramatase is an enzyme that converts testosterone into estrogen. However, it’s a good idea to have your doctor check your D level, since many men are deficient in vitamin D and may require a greater dose. Plus, it has been found that vitamin D has links to higher testosterone levels. Even some everyday foods can impact hormone levels, both positively and negatively. Low testosterone levels in men and women can lead to an array of unwanted side effects, such as reduced sex drive, depression, and fatigue. testosterone boosting foods for men While the focus here is on testosterone, the foods that support hormonal balance also promote overall health. While sunlight is the best source, foods like fortified dairy, fatty fish, egg yolks, and mushrooms exposed to UV light can help increase levels. Olive oil provides monounsaturated fats, which are linked to higher testosterone levels. The problem isn’t going low-carb—it’s the extreme combination of slashed carbs and sky-high protein.If you want to try tobacco, chewing it very infrequently can be a mildly healthier alternative (although that does come with its own health risks).Ginger also contains bioactive compounds like gingerol and antioxidants that have demonstrated anti-inflammatory properties, which can help reduce oxidative stress in the body.Selenium is a trace mineral which plays a key role in detoxifying your body.If you want to increase male hormone levels, this is possible through testosterone therapy.Magnesium deficiency has been linked to lower testosterone levels, making it essential to include magnesium-rich foods like kale and spinach.Research published in Endocrine Extracts found that daily consumption of pomegranate juice increased salivary testosterone levels primarily by lowering cortisol – the stress hormone known to inhibit testosterone production. One study reported improved free testosterone levels (10) within a week of taking boron supplements. Vitamin K can promote bone health, protect against osteoporosis (9) and keep body inflammation down, which helps keep your T levels up. It turns out much of that cholesterol synthesizes into vitamin D and hormones, including your testosterone (8). Add in its many other potential health benefits — among them, reducing inflammation and cholesterol levels, digestive issues, and severe joint stiffness — ginger is a food that belongs in your kitchen. Health and Nutrition Tips Earlier we discussed the role of a keto diet in promoting testosterone production in men. One study showed eating large quantities of fat can reduce or even halt testosterone production. There is some controversy regarding the role of fat in testosterone production. Vegetarians tend to consume less fat than omnivores, but they can consume plenty of healthy fats by eating more nuts. The second study found no significant difference between a vegetarian and a meat-based diet on testosterone levels. You can also add leafy greens to pasta dishes, casseroles, or even pesto for an extra nutrient boost. They contain a compound called indole-3-carbinol, which helps balance hormones by breaking down excess estrogen. You can also add them to smoothies, oatmeal, or salads for an extra nutrient boost. It contains trace amounts of boron which may play a role in hormone metabolism and estrogen reduction. You've probably heard pomegranate being touted as a superfruit time and again due to its incredible antioxidant content, but it may also play a part in male sexual health. Testosterone is the primary male sex hormone. UPMC HealthBeat is the publishing website for UPMC, an integrated health care system based in Pittsburgh. The UPMC Men’s Health Center evaluates and treats conditions affecting men’s sexual and reproductive health. Eggs are rich in vitamin D, which makes them potentially very beneficial for men suffering from low testosterone levels. Additionally, they’re also a rich source of vitamins, minerals, and long-chain omega-3 fatty acids (which help keep your heart healthy) . Aim for 7-8 hours of quality sleep to promote healthy testosterone levels and overall vitality. Weight training boosts muscle strength and natural testosterone production. Let’s take a look at 11 natural steroid foods you should have in your diet if increasing testosterone is your goal. And in his popular book The 4-Hour Body, Tim Ferris describes an experiment where he ate four raw eggs with milk before sleep, which increased his testosterone levels next morning. Here are some powerhouse foods that can help boost testosterone, backed by what experts know from clinical studies. For instance, fats from animals and plants help your body synthesize testosterone more effectively. However, healthy habits that boost testosterone, like getting good sleep and exercising, certainly won't hurt. Rather than taking supplements, it's best to get it from foods such as bananas, apricots, spinach, and potatoes. Most healthy people should aim for 4,700 milligrams a day, but few Americans get this much. Keep in mind that these foods do contain some potassium. Having testosterone boosting foods like eggs, fatty fish, oysters and vegetables may be the solution you need. 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). You probably think of testosterone as “the sex hormone.” But testosterone plays a number of vital roles in your body, from helping to maintain muscle and bone growth to boosting energy. These are the 15 best foods to help boost your testosterone levels naturally. While small changes in testosterone levels may seem important, the actual outcomes—how you perform in the gym, your ability to maintain muscle mass, and your overall health—are what truly matter. Oysters are a known aphrodisiac, perhaps in part due to the zinc that they contain. But they may not realize that ginger may also impact testosterone. There are many factors that can affect a person’s testosterone level, including obesity, certain medications, and low thyroid function. Testosterone is often thought of as a hormone that, as Hans and Franz from the older SNL days would say, will pump you up. Mint has been found to have anti-androgenic effects, which means it can reduce testosterone levels. Men who consume high amounts of soy may experience a drop in testosterone levels. It is also rich in protein, which is important for muscle growth and repair. Sleep deprivation and stress can also affect testosterone production. 1 smoothie made with 100 ml of low-fat milk, 1 tablespoon of cacao and 1 banana 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. The best carbohydrate-containing testosterone boosting foods are complex carbs with fiber. A comprehensive 2022 systematic review analyzing 27 studies found that moderate-protein low-carb diets (less than 35% protein) had no consistent negative effect on testosterone levels. This is one area where the research on testosterone boosting foods gets really interesting because boron’s effects can be pretty quick – some studies show changes within a week. We’ve mentioned some of these already, but let’s get specific about the micronutrients that make certain foods qualify as testosterone boosting foods. Ginseng also inhibits the activity of SHBG, which is attached to testosterone, and makes it unavailable for use. Much of this benefit of testosterone is believed to be due to the presence of compounds known as ginsenosides, which bind to and activate the androgen receptor. Herbalists and physicians believe that increasing resistance to stress can help improve and maintain hormone balance and immune system functioning. Ginseng is an adaptogen, which has been shown to help the body’s resistance to stress and disease. Ginseng is a plant that has been used for centuries in the East, especially in Chinese medicine, to treat a variety of health conditions. Better blood flow means hormones reach their target tissues more effectively.When you discover that an avocado is approximately 80% fat you will quickly realize it should be an essential part of your diet.Meat, particularly beef and poultry, provides essential nutrients that support the production of this vital hormone.Testosterone also aids in the production of sperm and red blood cells.That’s when working with a healthcare provider makes sense.They are one of the most potent plant-based sources of zinc. Although there’s no specific diet that’s been proven to boost testosterone, research has given us insight into the types of foods that support the natural production of the hormone. “Rich in healthy fats and magnesium, which we've established as having a pro-testosterone effect, can also help regulate testosterone levels,” said Gillespie. Zinc, vitamin D, magnesium, and healthy fats are at the forefront of testosterone support. In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). Today, low testosterone is on the rise, and it’s even more common to see it in young males. Testosterone is the foundation of men and plays a critical role in their health. The bodybuilder followed up on his bulking plan with this on-season regime. Let’s dispel a myth about soy, as it is a commonly used protein source among vegans and it does contain estrogen-like compounds. Your diet plays a crucial role in regulating testosterone production. In this article, we’ll explore the top foods that can help boost testosterone naturally. Certain foods are packed with nutrients that help your body produce and regulate this crucial hormone naturally. Although Brazil nuts contain a hefty amount of monounsaturated and saturated fats, their real T-boosting ability lies in their micronutrient content. Avoiding processed foods, trans fats, and excessive alcohol will help preserve your hormonal balance. These foods raise inflammation and disrupt hormone production. Garlic and onions contain allicin, a compound that lowers cortisol (a stress hormone) and helps maintain testosterone levels (Healthline, 2025). I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am using this supplement when I need more testosterone. There are some effective supplements made of natural ingredients that can help you skyrocket testosterone. These seeds are great for your prostate, and your testosterone, as well. Bananas also contain magnesium (11) the benefits of which we explained under leafy green vegetables. One question that’s frequently asked is whether or not bananas can lower your testosterone. One study saw pomegranate users enjoy an average 24 percent uptick in T levels (28). BananaAs a medium banana contains 422 milligrams of potassium, this fruit should be avoided in a low-potassium diet. Other tomato products may also contain high levels of potassium. About 25% of this content comes from its skin, so consider removing the skin to lower the potassium levels somewhat. 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. In addition to dietary changes, there are several alternative ways to boost testosterone levels. Whole grains such as oats, quinoa, and brown rice are excellent sources of complex carbohydrates, fiber, vitamins, and minerals that support testosterone production. Bananas are rich in potassium, vitamin B6, and other nutrients that contribute to heart health, muscle function, and energy production. Since zinc has a direct link to testosterone production, even a few oysters can provide a substantial boost. When these nutrients are regularly included in balanced meals, you’ll give your body what it needs to build and maintain healthy hormone levels. Choosing your foods with a little care can have a big positive impact on testosterone production. If you are looking to boost testosterone naturally, then a healthy balanced diet is always a good idea. Studies have shown as much as a 17% rise in testosterone production when supplementing with ginger. I suggest sweet potato as they are high in vitamin B 6 & & Vitamin A which boost testosterone. Fenugreek is a herb often found in many curry dishes, in tests it has shown to “normalize” testosterone levels, so a good addition to your spice rack. While this a common fish, it actually has a great nutrition profile for helping to optimize testosterone production. Turkey has high levels of Zinc as we know Zinc is a natural testosterone booster.