And if these levels are too low, women can experience negative effects on bone health, decreased libido, and irregular menstrual cycles. Contrary to popular belief, testosterone isn’t just a male hormone. But testosterone does so much more than play a role in helping you build muscle bulk. (For those of you who were not watching Saturday Night Live in the ’80s and ’90s, that’s a reference to a recurring skit that involved two muscle-bound Austrian bodybuilders who incessantly talked about, well, bodybuilding.) The good news is that many of the foods on the list are fairly accessible and easy on the gullet. Explore how progesterone and aromatase inhibitors contribute to fibroid management through natural approaches and hormonal balance. Please check with your doctor of choice for information regarding your own personal health profile and needs. If you’re already taking vitamin D, adding K2 could make a real difference in how you feel. So add low-fat milk with the cereals for the extra intake of vitamin D and boost Testosterone levels. Nutrient contents are higher in egg yolks than in egg white and help to boost testosterone levels. This transformation of the vegetable contents allows the body to regulate testosterone levels more easily. Milk having low-fat counts and fortified with vitamin D is helpful in boosting the T level. Along with this it is also helpful in boosting the Testosterone level and keeps testosterone in check for men with low levels. Testosterone-boosting foods: Bottom line Excessive alcohol consumption can actually lower (3) your testosterone levels. Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids. In females, testosterone levels also decrease with age, especially after menopause. In some cases, individuals might have abnormally high or low levels of testosterone, which can lead to various health issues. Pomegranates are loaded with antioxidants, vitamins, and minerals that support overall health and well-being. It’s an excellent source of protein, omega-3 fatty acids, and vitamin D. Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, and cabbage, are excellent choices for optimizing testosterone levels. Zinc, in particular, is known for its positive impact on testosterone levels. When it comes to boosting testosterone, lean beef is a top contender. The body composition was assessed by bioelectrical impedance using an direct segmental multi-frequency bioelectrical impedance analytical meter X-SCAN Plus-II analyzer (X-Plus, Jawon, Korea) .Plant-based protein sources like tofu and nuts are also beneficial.These herbs work by various mechanisms, such as reducing stress or improving metabolic functions, to support hormonal balance.Mike McAvennie is an editorial director and writer with extensive experience driving original content production on a global scale.It can mess with your hormone-making process.Adding in these foods to your weekly diet may help you maintain a better testosterone balance.Rich in magnesium and flavonoids, dark chocolate (85%+ cocoa) supports testosterone production and improves blood flow. Many people do not get enough vitamin D from sunlight, making fortified cereals a helpful source. It's important to opt for lean cuts of beef to reduce saturated fat intake. By including beef in their diet, individuals can ensure an adequate intake of this important mineral. Consuming beef regularly can help prevent this deficiency due to its high zinc content. This makes them an excellent dietary choice for those looking to improve their nutritional intake without consuming excessive calories. These antioxidant-rich foods may help support healthy testosterone levels and provide various health benefits. While testosterone levels naturally decline with age, certain foods may potentially help boost and maintain healthy levels. Just as protein plays an essential role in testosterone production, dietary fats are equally important for maintaining ideal hormone levels in men. Avocados are packed with healthy fats, vitamins, and minerals that support testosterone production and overall health. We liked that this test booster supplies only effective ingredients and uses 100% transparent labeling to show you exactly what the supplement contains. Testosterone boosters are often guilty of taking an over-complicated approach to formulation, including a little of everything, but often at inadequate dosages. In certain cases, some men may experience a more sizable drop in T levels after the age of 40. We liked that this test booster supplies only effective ingredients in research-backed doses while using transparent labeling to allow you to know exactly what's in it. Our top pick for the best one for muscle gain is Kaged Ferodrox due to its high-quality ingredients and simple ingredient panel. Healthy men took 500mg daily for a week at Rockefeller University; their oestrogen levels halved, making testosterone more effective. Four teaspoons of honey can boost nitric oxide levels by 50%.” “Cortisol competes with testosterone for the same sites within muscle cells,” says nutrition consultant Alan Gordon. Increased testosterone offers the potential for more muscle, true, and this can be effective. AG1’s new Next Gen formula is packed with vitamins, prebiotics, probiotics, and a... These functions are crucial for overall health. Testosterone greatly impacts muscle mass and strength. However, many men with low testosterone may never exhibit symptoms. Thou Shalt Not Eat Six Small Meals a Day Testosterone is a hormone that plays a significant role in various bodily functions. Low testosterone often is accompanied by stress and shame— but it doesn’t have to be that way. Some of the most common symptoms of this condition include low sex drive, erectile dysfunction, down or depressed mood, fatigue, moodiness, and irritability. No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. So if you eat six times a day, you are subject to six testosterone decreases a day, regardless of the meal size and composition. Equipping you with enhanced muscle gains, libido, fat burning, and endurance; gives you that youthful vitality that you didn’t know you could reclaim. Cod Liver oil must be included to round out this list, another one of those TRUE superfoods. Garlic has been shown to increase testosterone due to its sulfur-containing compounds. That means a 200-pound man would want to aim for 160 grams of protein daily. These are not the Foods That Lower Testosterone but these Testosterone Boosting Foods will gradually increase your T-Level The Overconsumption of red meat led to real health concerns. Crabs and Lobster are other types of shellfish that are rich in Zinc contents. Maintaining a healthy weight is crucial for optimal testosterone levels, as excess body fat can lead to hormonal disruptions. Seafood, including oysters, clams, fatty fish, and other shellfish, has long been celebrated for its potential to boost testosterone levels and promote overall hormonal health. If you are wondering how to boost testosterone with foods, especially fatty foods, try incorporating healthy fatty foods such as tuna, oysters, eggs (preferably with yolks), shellfish, salmon, and other types of oily fish. Animal Reproduction Science. Min Y, Sun T, Niu Z, Liu F. Vitamin c and vitamin e supplementation alleviates oxidative stress induced by dexamethasone and improves fertility of breeder roosters. Sen Gupta R, Sen Gupta E, Dhakal BK, Thakur AR, Ahnn J. Vitamin C and vitamin E protect the rat testes from cadmium-induced reactive oxygen species. Sodium arsenite toxicity on hematology indices and reproductive parameters in Teddy goat bucks and their amelioration with vitamin C. Modulation of age-related biochemical changes and oxidative stress by vitamin c and glutathione supplementation in old rats. May Help Support Healthy Muscle Mass By reducing inflammation and oxidative stress, anthocyanins may help improve testosterone production and increase testosterone levels in men. Research suggests that consuming adequate amounts of protein is important for maintaining healthy testosterone levels in men. In addition to supporting healthy testosterone levels, these nutrients may also have other health benefits, such as reducing inflammation and improving heart health. Almonds are another good source of magnesium and are also a great convenient, hormone-supporting snack. Spinach is a nutrient-dense leafy green that is high in magnesium and helps support muscle function and energy. If you’re not sure how to incorporate zinc into your plant based diet, pumpkin seeds are an easy one as they are a plant based zinc source that can easily be added to salads or eaten as a snack. Beef is also a good source of zinc, protein, and iron, all of which are important for energy and strength. Cruciferous vegetables contain high amounts of indole-3 carbinol, which helps in reducing estrogen levels in your body (3). In particular, to promote levels of testosterone, you should eat a diet that contains a sufficient level of zinc, magnesium and vitamin D.4 Nutritional deficiencies can also interfere with the production of testosterone, so it’s important to follow a diet that contains a healthy balance of nutrients. Below is a table showing common foods which may be able to support your testosterone health. There are several solutions available if you’re having issues with your testosterone levels or simply want a natural boost. Kaged Ferodrox contains many top ingredients known to potentially help increase testosterone levels and vitality. We like that this supplement supplies many of the top testosterone-boosting ingredients in science-based doses—a perfect accompaniment to a weight-loss diet. Men with naturally lower testosterone levels will likely see the most weight loss benefits from such a supplement. Spinach, kale, Swiss chard, and other leafy greens are not only nutrient-dense but also rich in magnesium. Contrary to old myths about cholesterol being harmful, modern research shows that dietary cholesterol is not the villain it was once thought to be. Cholesterol provides the raw material, while vitamins, minerals, and antioxidants ensure that the entire process functions efficiently. LH, in particular, triggers the testes to produce testosterone from cholesterol. Testosterone is more than just a hormone; it is a driver of vitality, confidence, and strength. As long as you go for a natural T-booster made up of organic ingredients, it’s completely safe. The study included six healthy participants who drank pomegranate juice daily for 14 days. Eating beans is one of the healthiest ways to level up your T levels. 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). Testosterone levels naturally decline as men age, but diet can play a key role in maintaining optimal levels. Testosterone is an essential hormone for men’s health, influencing everything from energy and muscle growth to libido, mood, and overall well-being. Once that reaches the pituitary gland, luteinizing hormone (LH) gets secreted. The process starts by the release of gonadotropin-releasing hormone (GnRH) from the hypothalamus. But it was not until 1935, however, that they managed to isolate the hormone. How did the scientific community become aware of testosterone’s existence? Now, if you wish to maximize the hormone’s potential, knowing the basics isn’t going to cut it. If you’re wondering how to boost testosterone naturally, the answer often begins with what’s on your plate. Be sure to first speak to your doctor and explore your options if you suspect that you have low testosterone levels. For those who may not be aware, testosterone is responsible for increased muscle mass. At the end of the study, researchers found that the men who adhered to a fat-restricted diet had lower serum testosterone than men on a nonrestrictive diet. Two studies, one done on rats with PCOS (20) and another on women with PCOS (12) showed that this herb lowers testosterone levels. Best Foods for Testosterone Boost Your Hormones Naturally Oh, and don’t underestimate the benefit of eating foods high in water, like watermelon or cucumbers. Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone balance, she says. Talking to your medical or mental healthcare provider can also help you assess whether drinking alcohol in moderation is possible for you, as well as a more (or less) healthy choice based on your other health concerns. “Alcohol may also increase the activity of an enzyme (called aromatase) that converts testosterone into estrogen, which can result in less testosterone overall,” says Bailey. For one, “drinking too much alcohol can interfere with the hormone signals your brain sends to the testes to produce testosterone,” says Bailey. Let’s dispel a myth about soy, as it is a commonly used protein source among vegans and it does contain estrogen-like compounds. High in essential fatty acids (EFA), they’re jam packed with Omega-3s. Funwithfood / Getty Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, and cabbage, are excellent choices for optimizing testosterone levels.Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels.Almonds are packed with essential nutrients that can support higher testosterone levels.Get expert fitness insights and discover premium supplements for a healthier, happier you at Snapd.com.We suggest cold-water fatty fish like tuna, salmon, mackerel, sardines, herring, and trout.While the majority of studies suggest that zinc supplementation can increase testosterone levels in men, there are some studies that have found no significant effects of zinc supplementation on testosterone levels. Thyroid hormones play an important regulatory role in hormone production, including that of testosterone. Spinach is also abundant in many micronutrients needed for testosterone production. When estrogen levels rise, testosterone levels decrease and the opposite is also true. Studies show that phytoestrogens from food may support this effect, improving long-term bone health. It’s important to talk to your doctor about managing your hormone levels with your diet. Studies indicate they can mimic or enhance the natural hormone’s health benefits. But what about the risk of low testosterone levels? The test will also give you insight into other areas of your health, including liver and kidney function, and vitamin levels. Maintaining a healthy weight matters as well, since obesity is closely linked to reduced testosterone. Magnesium has a positive link with testosterone and is easy to add into meals through foods like spinach, beans, and nuts. When your body lacks key nutrients, all processes can take a hit, including hormone production. Understanding this about GMO, chemically treated foods will illuminate concerns you’ve had but could never connect the dots until now.Little do they know that beans help enhance testosterone levels.Synergistic effect of the hydroalcoholic extract from Lepidium meyenii (Brassicaceae) and Fagara tessmannii (Rutaceae) on male sexual organs and hormone level in rats.Avocados also contain potassium, which supports heart health and reduces stress levels.After their testosterone levels were tested, it was found that men with higher testosterone were more tolerant of the spicy meals.Before you start adding liver to your diet though, be sure that you’re getting yours from organically-raised sources.There are some other habits to avoid for maintaining healthy testosterone levels .Research has shown that men with higher magnesium levels tend to have higher testosterone. We aim to offer cutting-edge international treatment methods with over 25 years of experience in hormonal health, all backed by science and British safe practices. However, this effect is only temporary as smoking can lead to low T in the long run by negatively impacting overall health. Mike has appeared on podcasts and radio and is an expert speaker on the subject of hormone imbalance. You must be over 38, have had your ovaries removed or have suffered with premature menopause to warrant further hormone tests. That being said, there are many sketchy companies that sell testosterone boosters that contain questionable ingredients. The best way to quickly raise your testosterone fast is through lifestyle and diet changes. A high-quality testosterone booster can certainly be effective for many men with low testosterone, thus you can say they are most likely worth it in this population. Common Holiday Diet Destroyers Despite that fact, they can be used by humans – actually, a number of bodybuilders do use them. Asparagus contains nutrients like D-aspartic acid, magnesium (which we know works), vitamin B6 and vitamin K. So, if you do a lot of endurance exercise for your sport or for weight loss, eating bananas, pineapple or supplementing with bromelain is the way to keep your testosterone up. The only warning I would give is that they are pretty high in sugar, so I do suggest that you watch the sugar levels. They are also a nutritional powerhouse as they are high in a number of vitamins. It also reduces inflammation & is a source of indole 3 carbinol, which reduces inflammation & helps the body remove excess estrogen. Alternatively, a medically-approved customized living program can give you a structured plan to help you live a healthier, happier life. Your sexual health may also suffer since the sex drive is negatively affected. Testosterone is a hormone that’s responsible for masculine characteristics. Supplementing with indole-3-carbinol from broccoli and cruciferous veggies may help reduce levels of estrogen in men. Strawberries are especially beneficial because they provide you with a good amount of zinc. Since eggs contain vitamin A, they are good for eyesight. Furthermore, consuming raw garlic may seem tough due to its taste, but it has some amazing health benefits. Zinc is highly beneficial for sperm health and reproductive function. Testosterone is a male sex hormone that creates a sex drive, also known as libido. It also helps maintain bone density and muscle mass. Vampires may not be real, but garlic’s testosterone-boosting abilities are no myth. These essential nutrients have all been linked to testosterone production. This is because they’re high in omega-3 fatty acids, zinc, and vitamin D. Almonds are packed with essential nutrients that can support higher testosterone levels. Several studies indicate that ginger helps to reduce inflammation in the body, which is a known inhibitor of testosterone production. Overall, garlic stands out as a beneficial food for those looking to naturally boost their testosterone. Several nutrients play an outsized role in hormone synthesis. Older adults commonly see a 50% drop by age 70, which underscores the importance of key nutrients in the daily diet. It’s helpful to note that approximately 40% of men over 45 have low testosterone. The levels peak when you start dreaming and stay there until you wake up. Focus your workouts on your muscles. Mash a ripe avocado with a little lemon juice and some cayenne pepper for a tasty testosterone boosting dip. Some of these also have pro-estrogenic effects, which lead to higher estrogen that, in turn, can inhibit testosterone production. It also contains live enzymes and other compounds that can help improve testosterone production. Vitamin D is equally important, with deficiencies tied to lower testosterone, but since food sources are limited, sunlight or supplements are often needed to stay in the healthy range. Though some studies suggest that testosterone deficiency is linked to reduced levels, extra zinc won’t boost men who already have enough. Your diet plays a bigger role in testosterone production than many people realise. If you’re not sure where to start when it comes to your testosterone-boosting diet plan, follow our 7-day testosterone meal plan as a guide. Losing weight through a balanced diet and regular exercise can help boost testosterone levels by up to 30%. Adopting healthy lifestyle habits can play a crucial role in preventing age-related declines in testosterone levels. Excess body fat, especially around the abdomen, can lead to reduced testosterone levels. Of course, you can supplement with magnesium, but the best way to get it is from food. The best ways to manage cortisol are by reducing stress, exercising, and eating a balanced diet. Compared to steady state cardio, HIIT training burns more calories in less time and increases your muscular and cardiovascular endurance. In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). Min Y, Sun T, Niu Z, Liu F. Vitamin c and vitamin e supplementation alleviates oxidative stress induced by dexamethasone and improves fertility of breeder roosters.We know that this vitamin is key in the production of sex hormones, and as such, is a good addition to any healthy diet .These artificial substances given to cows stay within the meat, and get stored especially in the fat of the meat.There are many vitamins and nutrients found in beef that will aid in testosterone production levels.Between picky eaters avoiding liver and most grocery stores lacking natto, getting enough K2 from food alone is tough.Sometimes, getting enough vitamin D from the sun and food is hard.✅ Better energy throughout the day✅ Improved recovery from workouts✅ Enhanced libido✅ Easier time building muscle✅ Better mood and motivationIf you think you have low testosterone, improving your diet, doing more exercise, and getting plenty of sleep will be beneficial. Men with healthy testosterone levels tend to have less body fat, especially around the abdominal region. For a full explanation of each of these 12 foods to naturally boost testosterone levels from Posternak himself, click on the video below. Check out this list of 12 foods that will naturally boost your testosterone levels. Unsurprisingly, fats aren’t the only macronutrient that can support testosterone production—protein matters, too. While unsaturated (or healthy) fats support hormone health, too much saturated or trans fats can lead to heart problems or weight gain, which ultimately impede testosterone, says Bailey. It is also important to note that certain foods will have a direct negative impact on testosterone production, these include a high alcohol intake. Increasing your vitamin D stores may assist with boosting testosterone and improve other related health measures, such as sperm quality. This is because a healthy body will only produce the required amount of testosterone and so even if they manipulate their diets they might not produce any extra supplies. Balance it with other sources of protein and healthy fats for best results. In terms of fertility, adequate levels of testosterone are essential for sperm production. As men age, they typically experience a decline in testosterone levels. The hormone also helps control fat distribution in the body. It is important to distinguish between free testosterone and total testosterone levels. Eggs are rich in vitamin D, which makes them potentially very beneficial for men suffering from low testosterone levels.Male hypogonadism is another term for low testosterone and is when the testes don’t produce enough male sex hormones.Understanding these factors is important for managing and mitigating their effects on testosterone levels.These include ashwagandha extract, D-aspartic acid, boron, Mucuna pruriens extract, and luteolin, all of which have data to support their role in testosterone production.Alcohol has a significant effect on testosterone production.Nonetheless, all probiotics can help in protecting the body from the damaging effects of certain toxins.Whether you’re a high-fat or low-fat advocate, the most crucial elements are adherence, balance, and optimising for the outcomes that count.Hepcidin is a liver- and adipocyte-secreted hormone and is sensitive to signals of obesity-related inflammation (e.g., interleukin-6 and leptin). Beyond Diet: A Holistic Approach is Key As with any sort of health problem, sometimes we can use a little extra support when it comes to our healing journey. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. When this happens, testosterone is actually blocked (4) from being circulated in your body. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term. In men, it is the primary sex hormone responsible for muscle development, bone density, energy levels, libido, and sperm production. If you have low testosterone symptoms, talk to your doctor about ways to boost levels such as hormone replacement therapy. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels. Foods rich in magnesium, such as spinach, almonds, cashews, and peanuts, can help elevate testosterone levels. It is essential for the proper development of male sexual characteristics and plays a role in building and maintaining muscle mass, normal bone growth. Testosterone is a male hormone produced by the testicles. Visit BPI Sports today and discover your next-level support system. Low levels of testosterone can make a man feel tired all the time. This is because testosterone is responsible for providing energy to the body. Testosterone plays a crucial role in various body functions, including hair production. Testosterone is a hormone essential for male health and energy. The good news is, testosterone levels can be boosted through your dietary choices. By making positive lifestyle changes and good choices, you can learn to safely and naturally increase your testosterone levels. There are many other good foods containing enzymes, vitamins, and other minerals that help produce testosterone and/or inhibit estrogen production. There are many good foods that are natural testosterone boosters. Eating too much has been linked to various cancers, but beef is an exceptional source of vitamin D and zinc. There are many benefits to consumption of beans, as they are a great plant-based protein that protects heart health and a great source of carbohydrates. This enables you to break free of unexplained weight changes and low energy and empowers you to feel stronger, healthier, and confident in your body. 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. This is due to the chemicals and hormones that are sprayed on/ added to non-organic food. One thing I wanted to bring up beforehand is that with all the foods listed is if you can opt for organic you should. These foods are easily available and most probably form part of your daily diet. A balanced diet rich in these nutrients is crucial for hormonal health. Nuts and seeds including almonds and chia seeds provide vitamin E, an important antioxidant for hormone health. Red meat can really help boost testosterone levels, but you need to eat in moderation because it also contains bad fats. Another important mineral responsible for boosting testosterone levels is zinc, and you can find loads of it in oysters. Another way to support healthy testosterone production is by limiting consumption of alcohol. So consuming recommended amounts of fat in your diet (20-35% of total calories) will help ensure healthy hormone production! However, the answer to your question is no — consuming high cholesterol foods will not increase your testosterone levels, nor does having high cholesterol correlate with higher testosterone levels. Animal products like oysters, beef, and poultry are generally higher in zinc than plant-based sources like nuts. Pistachios and chestnuts are also relatively low in zinc compared to other nuts. Other nuts that are relatively high in zinc include almonds, peanuts, and hazelnuts. This conversion process requires a number of enzymes, which are made up of amino acids, the building blocks of protein. Obesity also affects iron metabolism , and iron dysregulation may further contribute to low circulating total T levels 22,23. Visceral fat or adipokines may act as important intermediates in the relationship between IR and hypogonadism. Although a wealth of observational studies showed an association between low T levels and IR 11,12,13, the direction of the causal relationship remains undefined . The obesity‒hypogonadism relationship is thought to be bidirectional, and changes in adiposity seem to have greater effects on the HPT axis than hypogonadism has on adiposity or body weight 6,15. Once it enters the circulation, a large proportion (~66%) of T is tightly bound to sex hormone-binding globulin (SHBG) and approximately 33% of T is bound to albumin with lower binding affinities . Beans contain loads of nutrients that can help boost your body’s testosterone levels, and they’re also super tasty. Bananas contain loads of testosterone boosting vitamins and nutrients, so they’re a great addition to any man’s diet. As a result, eggs are a great way to boost your body’s testosterone levels. Eggs contain protein, as well as testosterone boosting minerals such as vitamin D and omega 3. Still, just because an ingredient is natural doesn’t necessarily mean that it’s good for your body’s testosterone production. Yes, there are a variety of natural strategies you can use to raise your testosterone levels. These foods are high in carbohydrates, proteins, and both magnesium and zinc. Bromelain, an enzyme found in bananas, has been shown to help increase testosterone levels. There are numerous different B vitamins, many of which are present in diets that increase testosterone. Lemons are also rich in vitamin A, which is necessary for the synthesis of testosterone and may help lower estrogen levels, thereby increasing the potency of testosterone. When it comes to testosterone-boosting foods, you'll want to avoid them before bedtime. For best results, you'll want to combine testosterone-boosting foods with regular exercise, quality sleep, and stress management. Include testosterone-boosting foods like eggs, nuts, and oatmeal in this vital morning meal. Start your day with a protein-rich breakfast within an hour of waking to stabilize blood sugar and support hormone production. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.Every time you eat, your testosterone goes down.A diet that includes whole eggs, in balance with other sources of protein and vegetables, can provide an affordable and effective way to support hormonal health.In addition, a recent study showed that the surplus of cholesterol in eggs is not as unhealthy as previously thought.What you eat impacts your testosterone levels significantly.It’s been shown to improve the production of testosterone, but it is also a heart-healthy alternative to bad cooking fats.This is significant because oxidative stress can interfere with testosterone production.The six small meals advice, along with the low-carb diet advice, are not the best ways to keep your testosterone levels high. Treating normal aging with testosterone therapy is not advisable. If you wonder whether testosterone therapy might be right for you, talk with your doctor about the risks and benefits. Testosterone replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men. According to research, these two are linked to increased testosterone production. Studies show that the regular consumption of selenium increases serum testosterone levels and may be a viable treatment for infertility. Selenium is a powerful natural testosterone booster and fertility aid – one of the richest sources being Brazil nuts. Eggs are packed with cholesterol (a precursor to testosterone), healthy fats, and vitamin D, making them a go-to food for boosting testosterone. A diet rich in these nutrients supports healthy testosterone levels and overall hormone balance. In this article, we explore the powerful link between diet and testosterone production and highlight the best foods that can help naturally boost your T levels. Regular physical activity is one of the best ways to maintain healthy testosterone levels. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research. Maintaining a healthy weight is crucial for testosterone levels. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels. Instead of just listing foods, let’s first understand the key nutrients your body needs to synthesize testosterone, and then explore the best vegetarian sources for them. A well-planned vegetarian diet can provide all the essential building blocks your body needs for optimal hormone production. High levels of cortisol reduce the production of testosterone and make it work less effectively in the body. Vitamin D plays a crucial role in testosterone production, and seafood is one of the best sources. This anabolic hormone can help you to gain lean muscle and get rid of body fat. Having healthy levels of this sex hormone can impact a person’s sex drive (libido), bone mass, fat distribution, and the production of red blood cells and sperm. Here are foods that can boost your testosterone levels that you can incorporate into your next meal. If you are looking for foods that boost testosterone levels, try strawberries. Improved gut health in turn leads to reduced cortisol levels & as we’ve covered having lower cortisol equates to a natural testosterone booster. These are all fantastic things for helping to increase testosterone production naturally. Crab is a source of multiple minerals that help boost testosterone production, this includes iodine, selenium, magnesium & zinc. Lobster is a good source of testosterone boosting minerals & vitamins like selenium, Zinc, magnesium, B12 & omega 3 fatty acids. One of the most surprising foods that can do this is dark chocolate. The active compounds exhibit a natural capability in blocking aromatase enzyme, which is the enzyme responsible for converting testosterone to estrogen. If you have more cortisol, other steroid hormones, particularly testosterone, will suffer. Probiotics are also known to have an inhibitory effect on the hormone cortisol, which tends to increase in times of stress. This drink is rich in beneficial enzymes, amino acids, and B vitamins. These nutritious elements not only encourage testosterone production, but they help build muscle, too! Tuna, like salmon, is also high in healthy fats and omegas, as well as Vitamin D. What’s so important about Vitamin D? When eaten in conjunction with high amounts of unhealthy foods, red meat can give people trouble. Do higher T numbers increase your energy and libido? Media coverage of health and science topics The fibre-rich bran of the wheat kernel is an excellent source of the mineral magnesium. Beans pack a bigger shot of zinc than any other member of the vegetable family. Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Pile on the Protein Non-alcoholic fatty liver disease (NALFD) was diagnosed by three experienced physicians using transient elastographic ultrasound scans, on either an Aplio 500 ultrasound machine (Toshiba Medical Systems, Tokyo, Japan) or a Xario XG ultrasound machine (Toshiba Medical Systems). We hypothesized that obesity might affect not only the male sex hormone, T, but also nutrient metabolism (e.g., iron and glucose), and alterations in nutrient metabolism may contribute to the bidirectional relationship between obesity and the male sex hormone, T. Malnutrition (e.g., protein restriction or a protein-energy deficiency) was suggested to impair Leydig’s cell function and affect T biosynthesis 26,27. Bananas play a crucial role in boosting testosterone production. Fatty fish contains omega-3 fatty acids, which help boost testosterone production. Diet plays a significant role in maintaining healthy testosterone levels. Low testosterone levels can result from a combination of natural ageing and lifestyle or health-related factors. Including a variety of these foods in your nutritious diet may help support overall health and well-being. You should pay close attention to your lifestyle and choose healthy hobbies like frequent exercise, especially if you are past the age of 30. 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. A similar study published in 2022 in Theriogenology showed a significant increase in testosterone while broccoli supplementation in rats. The hormones in men are better regulated by plant milk than animal milk. Drinking almond, hemp, coconut, and flax milk can provide you with enough nutrients to produce T-hormone normally. Moreover, cold-water fatty fish are typically packed with high-quality nutrients and long-chain omega 3 fatty acids. Research indicates that enhancing antioxidant intake can support hormonal health by protecting against this cellular damage. Foods rich in zinc include shellfish (oysters and clams), red meat, and poultry. It also supports libido and sexual health, and plays a role in cognitive functions like memory and concentration. It is essential for developing male characteristics such as muscle mass, bone density, and body hair growth. Fresh juice is a popular choice, but the seeds can also be added to salads, yogurt, or eaten on their own as a healthy snack. Spinach provides you with loads of magnesium, which is important for muscle development as well as reproductive function in men. Instead, you should get plenty of sleep and pay attention to your diet. Jackie Kaminski is a registered dietitian/ nutritionist with a Master's degree in Exercise Physiology & Sports Nutrition from Florida State University. It can mess with your hormone-making process. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. It takes only 5 days of regular drinking for your testosterone level to drop. They have almost five times your recommended daily dose of zinc. We have made a list of 10 foods that boost your testosterone. Age naturally impacts testosterone levels, typically peaking during adolescence and early adulthood before gradually declining. Physical activity, particularly resistance training and high-intensity interval training (HIIT), can boost testosterone production. In both men and women, testosterone contributes to muscle repair and recovery, fat distribution, and red blood cell production. If you suffer from low testosterone, consider asking your doctor if taking a testosterone booster would be an effective option before turning to prescription drugs. The Prime Male™ line of testosterone supplements can be spendy; however, the brand offers excellent "support packs" such as a 4-month supply (buy three, get one free) that includes the Boss Prime video program and nutrition E-books. We like Prime Male™ Vitality Complex because it contains a 12-ingredient list of clinically-proven T boosters to naturally elevate your energy and focus without using stimulants.