It can help boost testosterone levels and has been shown to have other health benefits, such as lowering cholesterol levels in the body. Grapes are a rich source of resveratrol, a natural compound that has been found to increase testosterone levels. Since your body uses this time for hormone synthesis, it is vital to get enough with studies even showing that poor sleep can result in a decrease (5) in testosterone levels. So in addition to the protein and necessary fatty acids, salmon offers a healthy alternative proven to support testosterone levels. They also support whole body health which maximizes their all around effectiveness in testosterone production. In Ayurvedic practices, lotus seeds are used to balance body heat and improve urinary health. They contain complex carbohydrates and natural antioxidants that help your body stay active and fight fatigue. Lotus seeds act as a natural energy booster, providing steady fuel without sugar crashes. There are numerous different B vitamins, many of which are present in diets that increase testosterone.Prime Male is particularly geared towards older men who want to combat age-related testosterone decline and fat accumulation.Pumpkin seeds also contain high concentrations of magnesium, another mineral that helps to raise testosterone levels, along with other growth hormones such as IGF-1.Free testosterone, on the other hand, is what provides all the perks – the increased libido, the leaner physique, and the improved bone and muscle strength.Most natural methods are safe, but consult a healthcare provider before starting new supplements.Because it disrupts the natural sleep cycles, it causes daytime fatigue.These t-boosters target men experiencing low testosterone symptoms such as fatigue and reduced well-being, positioning themselves among top 5 male enhancement products.Always consult a doctor if fertility concerns persist after 3–6 months of use.How long does it take for a sperm count booster to work? Then do a 5-minute cooldown afterwards to flush out any lactic acid and keep your muscles injury-free. Lifting heavier weights isn’t the only way to push your body harder. This is designed to ensure that your body makes the most of the mass it already has, but can also be used to your advantage. When the body doesn’t have food, it’s unsure when it will get its next influx of energy. Their focus is immunology, diet, and exercise and their goal is to maximize your health and well-being using all the tools and resources available to you.Testosterone levels increase significantly during puberty in males, typically starting between ages 10 to 14, and peak in the late teens or early 20s.Given that they are also high in protein they are ideal to be part of a testosterone boosting, muscle building & weight loss diet.Fenugreek is one of the best testosterone-increasing herbs and has been shown to raise testosterone levels by more than 50%.If you're obese, you're four times more likely to benefit from testosterone replacement than non-obese men.In addition to dietary changes, adopting certain lifestyle habits can serve as effective testosterone boosters in food naturally.You already know that carbohydrate consumption is critical for your body to produce optimal testosterone - especially if you are a man who lifts weights regularly. Products Rich in Vitamin D Research indicates that drinking pomegranate juice can increase testosterone levels and enhance happiness and overall well-being.While numerous elements might contribute to a drop in testosterone, age is one of the most prevalent causes.It detoxifies your body, strengthens your immunity, and balances your energy levels.One aspect that has a sizable impact on men's ability to gain muscle is their hormonal status, specifically testosterone.197 male participants were recruited for the studies, with ages ranging from 18 to 70 y and sample sizes ranging from 46 toIn a study of taekwondo athletes and sedentary men, supplementing with magnesium increased testosterone levels in both groups.Left unchecked, low T-levels can weaken your bones, potentially causing osteoporosis. Can these foods replace medical treatment for low testosterone? It’s always good practice to consult a healthcare professional to tailor any major dietary shift. Do I need supplements if I eat these foods? One randomized, double-blind, placebo-controlled, partial-crossover study was conducted examining the effects of a stinging nettle root extract (synthesized from the roots via a fractional percolation process and standardization) on testosterone concentrations (60). One randomized, double-blind, placebo-controlled study was conducted examining the effects of reishi extract (dried and chipped with 30% ethanol) on testosterone concentrations (55). One randomized, double-blind, placebo-controlled study was conducted examining the effects of a forskohlii root extract, manufactured to contain a forskolin concentration of 10% (Forslean) daily (extraction process not provided) on testosterone concentrations (40). One randomized, double-blind, placebo-controlled study was conducted examining the effects of a garcinia extract (standardized to contain 60% hydroxycitric acid; details of extraction process not provided) on testosterone concentrations (43). One randomized, double-blind, placebo-controlled study was conducted examining the effects of a musali root extract (water extract of dried root tubers) on testosterone concentrations (59). 在Sexual Remedies & Supplements内按顶级卖家和好评商品选购 However, despite this FDA statement, the “T booster” supplements made a host of claims. While TRT may have these effects, the FDA states that “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases. Relatively low levels of zinc over-supplementation have been shown to interfere with the utilization of copper and iron and to adversely affect high-density lipoprotein cholesterol concentrations. Its antioxidants help your body fight free radicals, slowing down aging and protecting vital organs like the heart and liver. We live in a time where stress, pollution, and processed foods are part of everyday life. Together, these make Kalonji a small but complete powerhouse for your body and mind. Each seed contains over 100 active compounds, including Thymoquinone (TQ) — a strong antioxidant and anti-inflammatory compound that helps your body fight toxins and stress. So next time you need a guilt-free snack, grab a handful of makhana and enjoy a boost of energy and wellness. They also have boron, a mineral that some scientists think might help our bodies make and use testosterone. Avocados are packed with good fats, which our bodies need to make hormones. Still, the increases were much higher in those who exercised regularly. Most individuals have heard about the connection between eating oysters and testosterone. Some ingredients like D-aspartic acid may affect hormone-sensitive conditions. Consult a healthcare provider before starting any fertility supplement, especially if you have pre-existing conditions (diabetes, liver disease) or are taking medications. Follow label instructions and do not exceed recommended doses—excessive zinc, for example, can impair copper absorption and lead to neurological symptoms. Store supplements in a cool, dry place away from sunlight to preserve potency. When importing internationally, ensure compliance with local dietary supplement regulations, as ingredient allowances vary by country (e.g., Health Canada vs. FDA). The best way to know for sure is to have a blood test – this will tell you categorically if you have low testosterone levels. There are easy and safe ways to test your testosterone levels at home. It can be tricky to tell if your testosterone levels are low, particularly when they first start to drop. Effects of branched-chain amino acid supplementation and/or aerobic exercise on mouse sperm quality and testosterone production. Probiotic microbes sustain youthful serum testosterone levels and testicular size in aging mice. Oi Y, Imafuku M, Shishido C, Kominato Y, Nishimura S, Iwai K. Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet. The safety profiles and potential side effects of herbal testosterone boosters vary, with most being safe but some carrying risks of side effects. These herbs have been scientifically studied and shown to influence testosterone levels significantly. Proven Ways to Increase Testosterone Levels Naturally In general, the available literature supporting the claims made by the supplements was often sparse or non-existent. Another study looking at the effect of red clover on the quality of life, and sexual function in men found that this supplement did not change sexual or erectile function, and resulted in a significant increase in liver transaminases . Herbal supplements designed to increase T are poorly studied yet remain popular among aging men who seek to increase their T without standard TRT. Recall from earlier that aromatase is an enzyme that converts testosterone into estrogen. Tuna is yet another great source of high-quality animal protein that can aid in muscle recovery and growth. Whether you get minced beef, pork, lamb, or turkey, minced meat provides a rich source of saturated fats and animal protein. However, whey protein intake seems to blunt the stress hormone cortisol during intense training (10). And protein is indeed the least essential macronutrient for testosterone. Our findings indicate that most fail to increase total testosterone. Our primary objective was to systematically review all data published in the last two decades on testosterone boosters and determine their efficacy. It's offered more than expected, boosting immunity and vitality. Lower cortisol allows the body to produce more testosterone effectively. My workouts are full of energy and it’s like ym body has entered a new phase which I only remember doing in my 20s. I feel so much confidence and I have added around 10 pounds of muscle. Cholesterol + androgenic peptides (Testicles) feed testosterone pathway Self-treating with over-the-counter supplements can be ineffective and potentially unsafe. Red Meat to Beef Up Your Vitamin D Levels Add in some stress and a “less than perfect” diet… everything gets worse fast.Modern studies have found that ginger influences more than we previously understood.“These contain zinc, which contributes to the maintenance of normal testosterone levels in the blood,” Helen explains.Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group.Another antioxidant in pomegranates that may help boost testosterone levels is anthocyanins.Reducing oestrogen levels subsequently allows testosterone levels to increase.Consumers must remain vigilant about product claims and rely on transparent, evidence-based brands.Choosing the right sperm count booster for men involves balancing scientific backing, ingredient transparency, and personal health needs. Although Brazil nuts contain a hefty amount of monounsaturated and saturated fats, their real T-boosting ability lies in their micronutrient content. Erin Kenney is a Registered Dietitian, personal trainer, and CEO of Nutrition Rewired, a virtual private practice where she helps individuals achieve optimal levels of health and human performance. The key nutrients in this case are the healthy fats, which offer a similar benefit to fish, and selenium,” says Gillespie. It has an effect on everything from weight management, protection against chronic disease, and hormone production. “In addition to these nutrients, avocados contain boron, which may also impact circulating testosterone levels.” The key micronutrient in this case is magnesium, which has been linked to higher testosterone levels due to prevention of oxidative stress.” “Spinach, kale, and collards can help promote optimal testosterone levels. Meanwhile, almonds and walnuts offer an array of antioxidants that can also protect hormone-producing cells from oxidative damage. Pumpkin seeds, for instance, stand out for their high zinc content paired with beneficial fats. Some research suggests consuming more cruciferous vegetables correlates with a lower risk of hormone-related issues, marking them as nutritional heavyweights among vegetables. If you struggle with man boobs, beer belly or just want to build muscles faster, this is made for you. Strength, muscle building and especially fat burning. Adding back what a modern diet is missing. Get a body transformation. I started digging, and the fact that the testosterone in men is down 50% in the last 20 years shocked me. As for how leafy greens boost your testosterone, they offer plenty of ways.Oysters also offer omega-3 fatty acids and selenium, enhancing overall hormone health.“The links between ginger and testosterone haven’t been studied as much in humans.If you are experiencing persistent symptoms of low testosterone, a dietary approach is an excellent first step.Testosterone is a male hormone produced by the testicles.Extra virgin olive oil (EVOO) is good for your heart and can also help increase testosterone levels.This is one of the testosterone levels-boosting supplements that claims to increase testosterone levels as well as burn off some excess body fat and increase muscle mass .Steak is a good source of vitamins & minerals, this includes B12, B3, B6, Zinc, Selenium & Creatine, all which help optimize testosterone production.However, whey protein intake seems to blunt the stress hormone cortisol during intense training (10). We have already discussed the benefits of boosting the two essential minerals, and eating plenty of beans is a cheap, healthy, and tasty way to up your T levels . Increasing your vitamin D intake is an excellent way to boost testosterone levels . These natural ways to increase testosterone, combined with the right foods, can have a meaningful impact on your energy, strength, and overall health. Magnesium helps regulate hormone function, and including spinach in your meals can improve testosterone production naturally. We should highlight the vitamin C content in strawberries, an essential vitamin for testosterone production. Pomegranates are also helpful to increase testosterone levels. We mentioned zinc as one of the most important micronutrients for testosterone production. Their experience with the healthcare system and common medical problems has given them insight into the human body and most common medical problems. But that’s not all—it also affects the way men’s bodies store fat, bone, and muscle mass, and aids in red blood cell production. Testosterone is primarily a male sex hormone that begins to increase during puberty and starts to decline after the age of 30. Based on where your starting level is, I typically suggest supplementing with anywhere between 2,000 and 6,000 IU of vitamin D each day. I may sound like a broken record because I recommend sleep for almost everything, but when it comes to hormone balance sleep reigns supreme. During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. It’s, therefore, no wonder that more and more men are looking for ways to boost their testosterone production. The question is; can you boost testosterone levels with food ? For example, studies in this review, such as Guo et al. (42), identified a significant increase in lean body mass in addition to a significant increase in testosterone concentrations from 12 wk of supplementation with a fenugreek seed extract. Since cortisol, the body's major stress hormone, is inversely correlated with testosterone concentrations (85), reducing its production may elevate testosterone concentrations. Research indicates that a daily supplementation of about 600 mg can produce up to a 15% increase in testosterone levels.Sponsorships and affiliate commissions help support our research so we can help you find the best products.When you get out and exercise on a regular basis, you tell your body it needs to produce more testosterone.(2) It contains compounds that mimic the effects of testosterone in the body.For starters, if you're looking for a quality testosterone-boosting supplement, look no further than Test Booster RX (TBRX), THE option to help boost your testosterone levels quickly, safely, and 100% naturally.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.From the age of 30 years onwards, there is roughly a 1% drop in overall testosterone levels each year .Probiotics are healthy gut bacteria that aid digestion and proper nutrient absorption (9). The numbers naturally decline by around one percent (1%) as men age. While it is generally relevant to men, this hormone is also present in women. Evidence does indicate significant elevations in testosterone concentrations following boron supplementation. In a study of taekwondo athletes and sedentary men, supplementing with magnesium increased testosterone levels in both groups. If you're looking to boost your testosterone through your diet, try adding these 10 testosterone-boosting foods to your shopping list – or if you're deficient, pop a supp. Testosterone boosters is a catch-all term given to a range of supplements that increase levels of testosterone. Along with testosterone boosters, there are plenty of natural ways to pep up your T-levels with diet, exercise and other lifestyle changes. Older men who have naturally low testosterone levels and those who have abnormally low testosterone levels should take testosterone boosters. If you eat the liver from an unhealthy animal, you might also be consuming these toxins. Liver is one of the best animal foods for building strength and vitality, since it is dense in about every nutrient your body could ever need. So, when you end up eating those parts, the hormone gets released into your body and can wreak havoc on your hormonal balance. It is also a rich source of cholesterol, which is the building block of testosterone. Organic bacon is high in excellent-quality animal protein and saturated fats that can further help stimulate hormone production. More from Nutrition Resveratrol can also help reduce inflammation and oxidative stress in the body. It also has other health benefits, such as reducing inflammation and improving heart health. Testosterone has many important functions in the body, regardless of gender. There was no taste to the capsules, and Pete didn’t experience any side effects when trying out this testosterone booster. “Overall, if someone already has normal testosterone levels and focuses on nutrition and high quality sleep then this supplement will likely have a minimal effect if any,” Pete said. Alongside zinc, the product contains 12 natural ingredients that have been studied for their relationship to testosterone. We chose TestoPrime as our pick for the best testosterone booster with zinc, which may help slow down the conversion of testosterone into estradiol (the predominant form of estrogen), according to the brand. Most of you will be relieved to find out that no, masturbating does not reduce your testosterone levels. While medical treatments are available, diet can also naturally support healthy testosterone levels. Introducing testosterone boosting foods to a diet will help influence testosterone production but will not cure those with already low levels of testosterone. These testosterone-rich foods are not only beneficial for boosting testosterone levels but also offer various other health benefits. Insufficient intake of testosterone booster foods, such as those rich in zinc, vitamin D, and omega-3 fatty acids, essential for hormone production. 🧪 Boron and Zinc – Underdosed here; while zinc can help deficient men (1996 Nutrition study), Nugenix's blend obscures amounts, rendering them useless. ✔ In our lab analysis, Nugenix showed no measurable T-elevation, aligning with a 2019 USC review that slammed many boosters for lacking supportive ingredients. Nugenix Total-T might be a household name, bombarding TV and online ads with promises of revitalized manhood, but our 2025 LC/MS-MS lab testing exposed it as one of the 102 failures—delivering zero verifiable testosterone increase despite its flashy claims. There are no reports of crashes, no subscription complaints, and no pattern of early enthusiasm followed by disappointment — a common theme among many competing testosterone supplements discussed on forums and review sites. ✔ A 2021 Maturitas study solidified gains in total/free T, vitality, mood, and lean muscle mass. If you're experiencing symptoms of low testosterone, such as erectile dysfunction or a loss of libido, it may be worth speaking to your doctor about other causes, such as stress, depression and anxiety. Often, they can be traced back to lifestyle or mental health issues. Men in their thirties can expect to experience a one to 2% drop in their T-levels each a year, according to the NHS, and these kinds of numbers are unlikely to cause any problems by themselves. They aren’t miracle cures and won't ward off Father Time forever, but they can help to keep your levels buoyant (and, hopefully, your penis standing to attention) for years to come. It's wise to consult a healthcare professional before using them. “Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process.”“Pomegranates are rich in flavonoids—antioxidants that have been shown in animal studies to boost testosterone production,” says Kim Yawitz.Fortunately, there’s several ways to treat low testosterone, including medications like enclomiphene and oral testosterone, to lifestyle changes like eating differently.Additionally, it helps improve skin health.This can lead to higher body fat, depression, and sexual issues like erectile dysfunction and lower sex drive.Tuna is rich in vitamin D, which has been linked to testosterone production.Despite any uncertainty regarding omega-3's on male infertility, the fatty acid proves to support heart, mental, joint, and overall health.Combine these foods with regular exercise, proper sleep, and stress management for the best results. Banana also delivers a little known mineral called bromelain shown (16) to support testosterone production. In addition to being delicious, strawberries also contain vitamins and minerals that aid testosterone production. This is a list of the 30 most important testosterone boosting foods. Tuna is a great source of vitamin D, which may help boost testosterone levels. Many things can affect testosterone levels, but food is one of the best and most natural ways to help produce hormones. Brazil nuts, pumpkin seeds, and chia seeds are rich in selenium, zinc, and healthy fats, all contributing to testosterone health. Maintaining a healthy sex life is not only good for your relationship but also for your hormones. Alcohol increases the conversion of testosterone to estrogen and can impair liver function, which is vital for hormone regulation. If you live in a place with limited sunlight, consider getting your vitamin D levels checked and talk to your doctor about safe ways to increase them. Focus on a balanced diet and regular exercise to maintain a healthy weight. Brands like Chitral House, Chitral Herbs, Himalayan Pure, Royal Organic, and Mountain Gold provide herbal formulations that combine these natural ingredients for safe and effective stamina enhancement.Testosterone is the male hormone and is often linked with an increase in aggressiveness in men.The following foods that boost testosterone are great on their own or in your favorite recipes.We’ll also look at which foods can kill testosterone, so you can limit the amount in your diet, and other ways to boost testosterone naturally.Whether you sip fennel tea, chew them after meals, or infuse them in water — this aromatic spice is your simple, natural route to better health.Studies indicate they can mimic or enhance the natural hormone’s health benefits.Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement.The numbers naturally decline by around one percent (1%) as men age. An unexpected natural way to increase testosterone is intermittent fasting. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Studies suggest that heavy alcohol consumption may reduce testosterone levels. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. Three studies used the Testofen® extract, manufactured by GencorTM (also known as Fenu-FG) (details of extract preparation not provided) (57, 58, 63) and the other 3 studies used the extracts IND9, manufactured by Indus Biotech® (53), Furosap®, manufactured by Chemical Resources (CHERESO) (42), and an extract standardized for Grecunin, manufactured by Indus Biotech® (64) (details of all extract preparations not provided). Daily supplementation with 1.5 g Korean red ginseng (6-y-old ginseng, steamed, dried, and powdered) over 12 wk resulted in no significant between-group differences in testosterone concentrations. The final study using Asian ginseng was conducted in 80 infertile men, aged between 25 and 45 y (56). Research, primarily from animal studies, has shown that onions may help stimulate the production of Luteinizing Hormone (LH). Your body doesn’t create testosterone out of thin air. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced. Find out exactly what testosterone is, how it affects your body, and how Testosterone Replacement Therapy (TRT) can benefit you. Fenugreek seed extract contains an active ingredient called furostanolic saponins, which has been shown to increase testosterone and improve strength levels. We'll primarily use this review plus additional research to cover those two and the other best testosterone-boosting herbs. I know it doesn't seem fair, but once we crest that hill, our testosterone levels decline at roughly 1% every year. These nutrients contain antioxidant properties that fight excess free radicals, protecting the cells responsible for testosterone production. An excellent way to boost testosterone naturally is to cut down on alcohol. Alcohol is the one medically proven substance that has the most dramatic effect on testosterone levels. This isn’t strictly a food, but if there is one single thing you can cut out of your diet to boost your T levels, it should be alcohol. This could be linked to high BMI, but it is worth cutting down if you want to keep your testosterone level in the healthy range . Adaptogen Drinks: Best Way to Ease the Mind & Boost Health? There have been a surprising number of studies on fenugreek, and a meta-study concluded that it might have a significant impact on testosterone levels . This study showed that test subjects showed up to a 22% increase in testosterone hormone levels with significant changes to impaired sexual function. But my dietitian has always told me to make small adjustments to my meals with a few herbs to help with testosterone production naturally. As a health and fitness coach, I’ve seen tons of testosterone boosting supplements on the market. 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. It also has phytoestrogens that can mimic estrogen in the body. Wheat can shift the ratios of testosterone and estrogen subtypes. Tuna is a powerhouse of vitamin D and omega-3s, two nutrients essential for maintaining testosterone levels. A drop in this male hormone can lead to various issues, including red blood cell production, muscle mass maintenance, bone health, mood, and concentration. The belief is that alcohol damages the cells that produce testosterone and causes inflammation in the body that suppresses testosterone production. The only way to boost testosterone levels is through exogenous steroid use, which should be prescribed by a medical professional. One meta-analysis found that mean testosterone levels were lower in men who followed a low fat diet compared to men on a Mediterranean diet. 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). Severe cases of zinc deficiency can lead to hypogonadism, a condition in which their body does not produce enough testosterone (17) which can then further lead to impotence or delayed sexual maturation in younger boys. Not only is this hormone responsible for sperm production, but it is also contributes towards sex drive, bone mass, fat distribution, muscle size and strength, and red blood cell production. This is likely due to exercise’s already positive effect on testosterone. This adaptogenic herb has been a staple in Ayurvedic medicine for years due to its ability to help manage stress and cortisol levels. Zinc deficiency has long been a suspected cause (8) of low testosterone. We know your health affects everything—your energy, your confidence, and how you show up for the people who matter most. If you’re still experiencing symptoms of low testosterone, talk with a medical professional about low testosterone therapy options. However, dietary changes can only do so much. So next time you’re at a seafood restaurant, consider splurging on the oysters—your testosterone will thank you. Your taste buds—and your testosterone—will thank you. This seems to suggest that it is alcohol abuse, rather than alcohol per se, that reduces testosterone levels. Nicely, olive oil may be one of the best foods to boost testosterone too. Oysters contain by far the highest amount of zinc per serving of all foods,iii whilst crab and lobster are rich in the mineral too. Whilst many of these symptoms can be the result of aging or of different medical conditions, together they may show that your testosterone levels are low. This is because vitamin D is an important nutrient for male reproductive health. However, keep in mind that the effects shown in the study are modest, and the study was small, with just 10 subjects. A very small 2013 study found that men using morning whey protein isolate supplements for two weeks exhibited lower cortisol responses after working out. Honey is a good source of the mineral boron, which is a key nutrient for testosterone production. Celery is also a source of flavonoids such as apigenin which increases testosterone naturally & other flavanoids that lower aromatase activity. Steak is high in the building block of testosterone cholesterol, it’s also a great source of healthy saturated fats & omega 3 fatty acids. This list won’t include testosterone boosting food under the sun. Grape skins are rich in resveratrol, a compound that has antioxidant and anti-inflammatory properties. One question that’s frequently asked is whether or not bananas can lower your testosterone. Its rich seed content has long symbolized prosperity, community, or fertility in multiple cultures and faiths. Some herbs “Certain nutrients, including vitamin D, magnesium, and zinc, help us produce testosterone and maintain levels,” Gillespie says. Yes, your doctor can prescribe testosterone supplements to help boost levels for those with a deficiency. Testosterone is a hormone that promotes everything from bone health to brain function, mood, and sex drive, says Kristin Gillespie, M.S., R.D.. Since testosterone plays a role in so many functions of the body, not producing enough can be hazardous to our health. There are many other good foods containing enzymes, vitamins, and other minerals that help produce testosterone and/or inhibit estrogen production. Like some other boosters on this list, it contains longjack or "tongkat ali," but at a best-in-class dosage of 400 milligrams per serving. We chose Xwerks Rise as the best overall test booster because it's formulated for strength and energy, two prerequisites for any tough training session. We've consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. As men age, their testosterone gradually declines at a rate of about one percent per year after the age of 30. Sponsorships and affiliate commissions help support our research so we can help you find the best products. Two studies used gelatinized maca (41, 52) and 1 study used a dried maca extract (66). Three studies were randomized controlled trials (39, 48, 54) and 1 study was a randomized, double-blind, placebo-controlled trial (61). The 1 study that showed no effect of an ashwagandha extract, Shoden®, on testosterone concentrations in men was conducted by Lopresti et al. (51). Magnesium controls the hormonal balance within your body and increases testosterone levels. One of the antioxidant-rich fruits, pomegranates in their natural form have shown positive correlations with testosterone levels. Both these constituents should be present in the body for healthy levels of testosterone. Results showed that daily consumption may help in increasing testicular weight, and enhanced amount and quality of semen production. A study made in Egypt determined the effect of daily consumption of cinnamon, together with ginger. One of the most surprising foods that can do this is dark chocolate. Still, white button mushrooms, as far as studies have demonstrated, have the strongest aromatase inhibiting activity. Vitamin E has been shown to have an essential role in testosterone production (36). A human study of infertile men shows that ginger supplementation over three months increases T levels by 14% (24). Pumpkin seeds provide an excellent source of zinc, magnesium, and vitamin K, all of which support T. Horny goat weed contains a chemical compound called icariin, and this is where the testosterone-boosting effects are derived. A similar study from 2010 found that using three grams of ashwagandha extract for three months raised testosterone levels between 14 and 41% percent3! The systematic review found that four of six studies on fenugreek significantly raised testosterone levels, while two had no effect1. One study found that daily use of fenugreek for three months resulted in an average of 46% higher testosterone production in 50 men2. Certain conditions including AIDS, kidney disease, alcoholism, liver cirrhosis, and stress can all reduce testosterone production. Our bodies produce testosterone naturally, but certain factors can effect that production. Many fruits are high in vitamin C and antioxidants which can reduce the stress hormone cortisol, a testosterone-killer. Fatty fish also contains vitamins, fats, and protein to increase T levels. Managing stress is, of course, important because high cortisol levels will affect testosterone. All this has been shown to stimulate production of hormones, such as squats, deadlifts, bench presses, etc. Strength training is one of the best natural ways to raise your testosterone. Some studies have shown that having a diet high in ultra-processed foods appears to reduce it but, conversely, eating healthy nutrient-dense ones (like the ones listed below) can help increase it. For instance, oysters are high in zinc, which encourages healthy pituitary gland functioning, leading to stimulated testosterone production. It helps to encourage healthy sperm production, which is connected to high testosterone levels. By adding testosterone-boosting foods to your diet and avoiding those foods that kill testosterone, you are making a proactive choice for your health and overall well-being. Why is it essential to be mindful of our testosterone levels and actively incorporate foods that boost testosterone into our daily diet?