Researchers found (6) that men consuming olive oil every day for three weeks experienced 17% higher testosterone levels. About 91% of the fat in coconut oil is T-boosting saturated fat. A similar study published in 2022 in Theriogenology showed a significant increase in testosterone while broccoli supplementation in rats. A study published in 2015 found that men who added capsaicin to their diet had significantly increased testosterone levels. In addition to promoting cardiovascular health, the high vitamin D content in tuna correlates with increased testosterone levels. Techniques such as mindfulness, meditation, and adequate sleep can help reduce stress and lower cortisol levels, thereby supporting healthy testosterone levels. Additionally, managing stress is important, as chronic stress increases cortisol levels, which can negatively impact testosterone production. A study demonstrated that a 12-week lifestyle modification program, which included aerobic exercise and dietary changes, led to a significant increase in serum testosterone levels in overweight and obese men. Be cautious of mercury levels; limit consumption to recommended servings. It affects muscle size, energy, mood, and sexual abilities. Keep fat consumption at 30% of your total caloric intake. Improved gut health leads to a reduction in the levels of the stress hormone cortisol. It’s a rich source of Zinc, Magnesium & Vitamin B6 and vitamin C & all of these are a natural testosterone booster! Soy contains phytoestrogens, which mimic estrogen in the body and may interfere with testosterone production when consumed in excess. Full-fat dairy can increase testosterone due to its saturated fat content, but overconsumption of low-fat dairy products might contain hormones that suppress testosterone. High in sodium, trans fats and added sugars are a very detrimental option for health. Several studies in rats and women showed a considerable reduction in testosterone levels after several weeks of consuming the leaf or its oils. They control and reduce estrogen levels by intervening in this process, maintaining and increasing testosterone levels. Vitamins B and D, magnesium, and zinc are vital components in the formation of testosterone. Start your men’s health journey today. The six small meals advice, along with the low-carb diet advice, are not the best ways to keep your testosterone levels high. If you want to protect your testosterone levels you need to stick in the slower to moderate fat loss range. In animal testing, capsaicin has been known to increase testosterone levels in rodents. Magnesium also binds to something called sex hormone-binding globulin (SHBG), which is thought to increase free testosterone availability, adds Lane. While zinc deficiency isn’t common, those who do not consume much animal or plant-based protein might have low levels, and therefore, would benefit from a supplement. Meeting the recommended daily intake of all micronutrients will aid testosterone production by supporting overall well-being. Given their prefix, you’d be forgiven for assuming that micronutrients don’t play a major role in testosterone production—but you’d also be incorrect. For healthy T levels, “stick to one to two cups of coffee or tea daily and avoid caffeine too close to bedtime to protect sleep,” suggests Lane. You might not think much of onions, but they’re a hidden gem when it comes to boosting testosterone. Omega-3s have been shown to support testosterone production and overall hormonal balance. Low-fat diets have actually been linked to low testosterone. Omega-3 fatty acids, found abundantly in fatty fish like salmon and mackerel, help regulate inflammation in the body, enhancing the responsiveness of cells to hormonal signals. 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. Too much red meat, high-cholesterol foods, or zinc supplements can have downsides. However, most studies on the testosterone-boosting effects of onion were done on animals. Onions are an excellent food that increases the production of LH, which, as we've seen before, is responsible for producing testosterone in males . Scientific evidence shows that boron may benefit testosterone levels; however, more research is needed to understand how it does so . Another popular testosterone-boosting food that's highly popular in the US is avocado. Foods That May Boost Testosterone Naturally Ameliorative effects of l-carnitine on rats raised on a diet supplemented with lead acetate. Reproduction, Fertility and Development. Protective effects of l-arginine against testosterone synthesis decreased by T-2 toxin in mouse Leydig cells. Resistance training and l-arginine supplementation are determinant in genomic stability, cardiac contractility and muscle mass development in rats. Natural Testosterone Booster Foods Unfortunately, the negative feedback mechanisms that control hormone production will always bring testosterone levels to baseline. So check them out for more tips on foods that boost testosterone production. Greek yogurt is high in saturated fats, is a good source of vitamin B12, Iodine, magnesium & zinc. Testosterone also promotes red blood cell production too, which carries oxygen throughout the body. Consequently, diminished levels of Testosterone can result in the accumulation of fat in the abdominal area and hinder weight loss efforts. This hormone isn’t just about muscle strength or bedroom prowess; it’s a cornerstone for overall well-being. Packed with vitamin D, eggs are especially helpful for people who don’t get enough sunlight exposure. Testosterone plays a big part in muscle strength, mood, energy, and overall well-being for both men and women. Men who don’t spend time outdoors or live in cold climates may not be able to meet the recommended daily allowance of vitamin D of 600 IU, so supplementation comes in handy. Your doctor might recommend a supplement if you don’t eat various plant-based foods and a blood test reveals a deficiency. Some foods that are healthy sources of carbs are sweet potatoes, legumes, milk, fruits, plain popcorn, potations and whole grains. A main source of glucose is carbohydrates, so less carbs means less glucose which means less testosterone production in the end. Results showed that men on the high-carb diet actually had higher testosterone and lower cortisol than the men on the high-protein diet. Interestingly enough, the final process of testosterone production is when the Leydig cells convert cholesterol into free testosterone. You want dietary fat around, and it is essential to create male sex hormones. You also want to lose weight healthily through a controlled diet to avoid converting testosterone into estrogen. In other words, obesity lowers your testosterone levels. You will also get a list of foods that increase testosterone and others you might want to avoid. Egg yolks are beneficial because they help increase your intake of vitamin D, which in turn helps raise your T-levels. By including tuna in your diet, you will also be able to increase your intake of vitamin D. Some scientific studies have shown that supplementing with garlic can increase T-levels – you can get better results by adding garlic and onions in your diet. Excessive alcohol intake can disrupt testosterone production by affecting the hypothalamus, pituitary gland, and testes.Aim for 7-9 hours per night to keep your hormones in check.Research shows that certain actions can help balance your hormones.Fish oil has also been shown to increase luteinizing hormone, the hormone that activates or signals testosterone production in the body.Certainly, almonds are a good source of protein and monounsaturated fatty acids. Samir H, Nyametease P, Elbadawy M, Nagaoka K, Sasaki K, Watanabe G. Administration of melatonin improves testicular blood flow, circulating hormones, and semen quality in Shiba goats. Exogenous melatonin advances the ram breeding season and increases testicular function. Protective action of melatonin on diabetic rat testis at cellular, hormonal and immunohistochemical levels. In both men and women, testosterone helps the body build healthy bones and muscles. While more research is needed to fully understand the effects of these foods on testosterone levels in men, incorporating them into your diet can be a valuable addition to your wellness routine. Foods that are high in antioxidants, such as pomegranates and resveratrol, may help boost testosterone levels by reducing inflammation and blocking the effects of estrogen in the body. Another study published in the “Journal of Clinical Endocrinology & Metabolism” investigated the effects of vitamin D supplementation on testosterone levels in men. One study published in the “Journal of Nutrition” investigated the effects of zinc supplementation on testosterone levels in men with normal zinc levels. Intermittent fasting has been linked to a significant rise in growth hormone levels, correlating with testosterone production. Healthy fats are essential for hormone production, including testosterone. Some food and supplements influence testosterone levels in various animals by directly increasing testosterone or suppressing the decrease in testosterone production due to testicular toxicity. This has led to an increased interest in natural testosterone-boosting strategies, including dietary changes. With our strong testosterone booster formulas, you can enhance muscle growth, increase energy levels Naturally Increase Testosterone Start small, swap out those testosterone busters for muscle-building grub, and make those lifestyle tweaks. We’ve dished out the best strategies to pump up your levels naturally, from munching on testosterone-friendly bites to shaking up your daily routine. Boosting your testosterone isn’t just about hitting the gym or chowing down on certain foods—it’s a lifestyle. Still, it’s best to consult with a healthcare provider before starting any new vitamins or supplements. Foods like fatty fish and egg yolks are good for vitamin D intake. Magnesium-rich vegetables like spinach, kale, and Swiss chard support testosterone levels by combating inflammation. Oysters are especially high in zinc, which is critical for testosterone production. Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids and vitamin D, both of which promote hormonal health. Vitamin D, often called the “sunshine vitamin,” is essential for testosterone production. Combining Mediterranean diet with other lifestyle changes offers extra protection against diabetes One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health. Additionally, ginger has powerful anti-inflammatory properties that support muscle recovery and overall health. Magnesium also helps regulate cortisol, preventing stress-related declines in testosterone. Selenium-enriched probiotics improves murine male fertility compromised by high fat diet.The study found that men who drink more than a pint a day have 25% lower levels of testosterone than those who don’t partake.Cooking methods like steaming or grilling can help preserve the nutrients in testosterone-boosting foods.Like garlic, almonds aren’t a testosterone-boosting food at the primary level.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.If, you have any questions in regard to this article or foods that boost testosterone production as a whole, just drop me a comment below and I’ll get back to you.The relationship between energy balance and testosterone is better explained through the lens of how body fat affects testosterone levels.Consult with a healthcare professional or registered dietitian to develop a personalized meal plan that supports your unique needs and goals.Some foods that are healthy sources of carbs are sweet potatoes, legumes, milk, fruits, plain popcorn, potations and whole grains.To enjoy the benefits of pomegranates for testosterone production, aim to eat one to two per day. Book a FREE TRT IntroductionWith Balance My Hormones. The Harvard school of Public Health published that men with high Vitamin D levels also have higher levels of testosterone. Drops in testosterone can cause reduced libido, a loss of physical strength, lower energy levels and a lack of initiative. Testosterone levels are a reflection of your overall health. Consume 0.3 grams of fat per pound of lean body mass. Whether you have 10% body fat or 35% body fat, if your calorie intake is the same, your fat intake recommendation would also be the same. The Institute of Medicine recommends adults to get 20-35% of their daily calories from fats (10) The leaner you are, the more testosterone your body will naturally be able to produce. Step 5 - LH triggers the enzymes that shape cholesterol molecules into testosterone, and FSH facilitates the production of sperm. Extremely rich in vitamin D, tuna can provide the nutrients for longer life and testosterone production. Egg yolks contain a great source of vitamin D and can help boost testosterone levels. As the body ages, it can inhibit the same testosterone production levels that were seen when the individuals were younger. When your body is not producing as much insulin, your testosterone levels will stay high while dieting. While cutting carbs is a way to cutting fat, for men it seems that you need carbohydrates to maintain those testosterone levels whilst dieting. There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles. Chocolate lovers can rejoice, secure in the knowledge that dark chocolate is a surprising testosterone booster. Eating as little as two or three Brazil nuts per day can meet one’s selenium requirements, helping support hormone production. Monounsaturated and saturated fats are much more important for testosterone synthesis, with polyunsaturated fats having the opposite effect and lowering production. At first glance, they may appear healthy thanks to the high concentration of polyunsaturated fats, but this does nothing for your hormonal health. The omega-3 fatty acids in the seeds help with inflammation but they actually lower testosterone levels. The impact of diet on testosterone levels is not as well-known as the impact of physical activity. These amino support healthy neurotransmitter levels, which subsequently can improve sleep and reduce stress levels. The more times you eat, the more times your testosterone goes down.And believe it or not, certain dietary patterns and foods may affect testosterone levels as well.They typically factor in your labs and your symptoms before prescribing testosterone replacement therapy.They're chock-full of the mineral zinc, which is needed to boost testosterone, build muscle and directly increase sperm count.In our study, almost half of the middle-age men had central obesity but fewer than 10% had type 2 diabetes (8.7%).Absorption is not very fast and won’t cause a spike in insulin levels.Building muscle isn’t only about what you lift in the gym—it’s also about what you eat throughout the day.You can cultivate a number of healthy habits, and a few small changes can produce a range of beneficial changes to testosterone levels.Your libido increases as your T levels rise, and oysters are rich in zinc which is essential for testosterone production. A nutritional powerhouse packed with vitamin A, copper, B vitamins, and amino acids that support energy, recovery, and vitality. 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. While training and sleep are critical for optimising testosterone levels, nutrition plays a key role as well. Testosterone is the primary male sex hormone responsible for muscle growth, fat loss, and overall strength development. What is the first thing that comes to mind when you hear “high testosterone levels”? If you’re not a candidate, you can still try foods that increase testosterone. They are very high in phytoestrogens and reduce testosterone levels by up to 20%. Coconut oil also acts as an anti-inflammatory, which helps make it one of the foods that boost testosterone production.Bananas also contain high amounts of B-Vitamins, which improve zinc absorption and thereby increase testosterone as well.Cod is a good source of iodine, vitamins B3, B12 & C and a source of omega 3 fatty acids.Eat a healthy, balanced diet, so as to avoid nutritional deficiencies.Many plant milks and low-fat milks are fortified with vitamins, so you can make sure you are getting the essential nutrients to make your bones strong while increasing your sex drive.In contrast, egg whites alone lack these nutrients, so eating the whole egg is more beneficial if healthy hormone levels are your goal.Cortisol is a hormone that works against your testosterone.Lean proteins, healthy fats, and key vitamins and minerals are the trifecta for maintaining healthy testosterone levels.While the focus here is on testosterone, the foods that support hormonal balance also promote overall health. If, you have any questions in regard to this article or foods that boost testosterone production as a whole, just drop me a comment below and I’ll get back to you. I hope you have found this article useful and if you didn’t already, now have an appreciation that not all foods that boost testosterone production are animal based. These two may be considered an unusual addition to your list, neither of these have a nutrition profile that is explicitly good for boosting testosterone production. Kale is considered by many to be a super food and pretty much earns that status as far as foods that boost testosterone production go. You appear to have higher than normal testosterone levels, please contact us for further investigation. Your testosterone levels appear to be in the normal range. If you know your total testosterone reading from a previous blood test input the results to the left above to see if your testosterone levels are normal. For most, natural measures such as diet and lifestyle improvements are enough to optimise hormone levels. Studies show men who consume whole eggs have more testosterone and lower body fat compared to men who eat only egg whites. Not everyone who has low testosterone experiences symptoms, he adds. They typically factor in your labs and your symptoms before prescribing testosterone replacement therapy. Welcome to Testosterone HQ—Men's Health's guide to the exciting, complicated, and revolutionary world of testosterone. Wholesomealive is an online healthcare media publishing website. More and more men are experiencing low T levels these days. It helps them put on muscle, deepen their voices, and grow body hair. It’s worth noting that while nuts can be a good source of zinc, they are not the richest source of this mineral. Testosterone is made from cholesterol, which is converted into pregnenolone, a hormone that is then converted into testosterone. Step 2 - GnRH enters the pituitary gland, at the brain’s base, and stimulates LH (luteinizing hormone) and FSH (follicle-stimulating hormone) production. Once you know how to optimize these five areas, you can move towards eating in a healthy and enjoyable way yet still gives you the physical results you want. If you’re serious about naturally increasing your testosterone, you NEED to focus on your diet. Moreover, oatmeal is an excellent source of zinc, a mineral crucial for testosterone synthesis. Spinach is a nutritional powerhouse and should always be included in any list looking at foods that boost testosterone production. Diet and lifestyle changes can help a person maintain healthy testosterone levels. They are high in minerals such as zinc, iron, magnesium, and manganese, essential for testosterone production. Eggs are a source of protein, amino acids, omega-3, and vitamin D that promote testosterone production. Can a sedentary lifestyle lower testosterone levels? We have all heard about testosterone, but not everyone knows the details of this hormone … Trans fats are found in almost any fatty processed food such as margarine, frozen pizza, bakery, and microwave popcorn. To make it simple to understand, the proportion of fats it contains can trigger chronic inflammation. It is not healthy unless it is coconut oil or olive oil. Onions have been shown to both support hormone production and boost antioxidant activity in the body. Instead, focus on healthy fats like the omega-3 fatty acids found in fatty fish or fish oil supplements. But what many people don’t realize is that your diet can directly impact your testosterone production. Research suggests that antioxidants can potentially boost certain immune responses, which could help prevent diseases as you get older. You just need to understand some of the food categories that play a role in maintaining your health. And in a sea of advertisements, it’s hard to navigate and find the foods that truly help you recharge. But not all foods are the same, especially when it comes to the high prevalence of processed meals and refined sugars today. Stay on top of latest health news from Harvard Medical School. 25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School. Get the latest in health news delivered to your inbox! As with any healthy diet, it’s important to get high-quality protein from lean meats, fish, eggs, beans and dairy. Since testosterone is an anabolic hormone (i.e., it helps your body build muscle), resistance training triggers your body to release testosterone to support muscle growth. Changes in testosterone can depend on several factors, such as the type of exercise you’re doing, your age, nutrition status, stress levels and other aspects of your health. Ricotta cheese also provides a natural source of whey protein. Opt for grass-fed butter because it comes from cows feeding on a natural diet of grass rather than grains. On top of that, butter also provides CLA (has a positive effect on T) and many vitamins and minerals. Nature provides us with an abundance of healthy foods that are essential for living a healthy and happy life. Eating the right foods is a simple, natural way to support better hormone health. Eating testosterone-friendly foods, staying active, and getting good sleep are natural ways to support energy levels. When cortisol drops, testosterone levels can improve naturally over time. Avocados also contain potassium, which supports heart health and reduces stress levels. Embracing a diet that’s low in sugar and refined carbs but high in protein and healthy fats can support higher testosterone production. Studies have linked low-fat diets to decreased testosterone levels, so incorporating healthy fats from fatty fish can help maintain optimal hormone balance. Avocados contain healthy fats and high levels of vitamin B6, which helps improve test production and also helps reduce cortisol (the stress hormone). Consuming plenty of healthy fats can help increase your testosterone levels by providing the building blocks needed for hormone synthesis. To increase testosterone levels in the blood, it’s essential to modify your daily eating habits and incorporate regular exercise. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. It's a natural testosterone booster because it plays a crucial role in hormone production. Low testosterone is becoming more and more common and we are seeing it at alarming rates in younger males. However, these natural methods cannot compare to doctor-prescribed hormone replacement treatments or illicit steroids. Some men naturally have higher levels, but all men eventually experience declining T-levels. Testosterone Week: How I Doubled My Testosterone Levels Naturally and You Can Too However, this is to your own chagrin, as sauerkraut has many health benefits, with one of them being increased testosterone levels in men.It is rich in the exact same probiotic that sauerkraut offers, which ultimately lends itself to better testosterone levels.In a notable study, men who drank fresh onion juice regularly had higher free testosterone levels than those who did not.Teenagers should focus on a nutritious diet that promotes overall growth.Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels.Ritual's Essential for Women Multivitamin includes a formulation of the most important nutrients for supporting women's health and energy levels, which include vitamin D, vitamin E, folate, iron, B12, magnesium, boron, and vitamin K.Lifestyle factors like regular resistance training, adequate sleep, and stress management work synergistically with diet.Add it to a food that's high in protein and fibre and low in fat, and you have a winning combination. And although we’d rarely tell you to choose more refined carbs (except around workout time), we suggest you do so here because higher-fiber diets tend to lower testosterone. Our sample diet uses a 180-pound bodybuilder; to figure out your own calorie needs, multiply your bodyweight by calories. Only the free kind can work to increase muscle size by entering the muscle cells. Instead, this article is about natural testosterone production and what you can do to boost your levels naturally.Reversal of ciprofloxacin-induced testosterone reduction by probiotic microbes in mouse testes.In addition to being delicious, strawberries also contain vitamins and minerals that aid testosterone production.To increase testosterone levels, it is also important to exercise regularly, get a good night's sleep and maintain an ideal weight.They also contain a number of other vitamins and minerals.T production is a highly complex process, but I’ll go over a simplified version below to help you understand the main points.Meat, particularly beef and poultry, provides essential nutrients that support the production of this vital hormone.Many people revert to taking prescription medication for any problems they have, but living an active and healthy lifestyle does wonders for your health.HIIT involves short bursts of intense exercise followed by brief rest periods, making it an efficient way to improve muscle mass and boost testosterone levels.Reproduction, Nutrition, Development. If you’re looking for the most effective type of exercise for men with low testosterone, we’ve got a whole article on that. A great way to shed some unwanted pounds is not to “go on a diet”—which is often perceived as a temporary measure—but rather, to change up your daily dietary lifestyle. Studies have also shown that losing weight can result in naturally gaining back some testosterone (48). Recall that GnRH (gonadotropin-releasing hormone) is what triggers the production of testosterone.In any case, testosterone replacement therapy is only recommended for selected patients.From here, GnRH stimulates the release of luteinizing hormone, which travels via the blood all the way to the testes, where it activates enzymes that convert cholesterol into testosterone.Embracing a diet that’s low in sugar and refined carbs but high in protein and healthy fats can support higher testosterone production.It's often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has.T is known to affect the body composition, and T supplementation improves the body composition by increasing the lean body mass and decreasing the fat mass 19,20. The prices of testosterone boosters vary greatly, with some of them being quite expensive. We looked for testosterone boosters that struck a good balance between effective ingredients and price to give you the best value. Like many dietary supplements, test boosters can range quite a bit in price, with some of them asking seemingly ridiculous prices. A testosterone booster can have all the right ingredients, but if they aren't dosed properly, you may not see any real effect when taking it. With so many testosterone boosters on the market, you can imagine that several of them may not be the highest quality when it comes to ingredients. Women make testosterone in smaller amounts in the ovaries and adrenal glands. In males, testosterone is mainly made in the testicles. Testosterone is an “androgen” — a male sex hormone. For example, leafy greens are a good source of magnesium, which is necessary for the conversion of androgen to its active form. Just three ounces of avocado contains nearly 20% of the daily recommended intake of zinc. Zinc is arguably the most important for natural increasing male hormones. Furthermore, eggs are one of the few food sources of cholesterol, which is a precursor to testosterone. Testosterone levels typically peak in early adulthood and then decline with age. According to research, complex compound movements like deadlifts increase your testosterone levels more than other exercises (7). One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). Another study involving wrestlers showed an improvement in serum testosterone levels after losing weight (3). One benefit I found in my research was that they could increase testosterone levels. Another reason was that I thought it could help increase testosterone levels. In addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. Second, exercise helps to increase muscle mass and decrease body fat. Studies show that high fat diets actually contribute to increased body fat loss. Onions are rich in a compound called quercetin, known to boost luteinizing hormone (LH) levels. The yolks contain most of the nutrients like cholesterol, vitamin D, and omega-3s, which are important for testosterone production. Eggs are a very nutritious food that can help boost testosterone levels in men. On the hormonal side, Royal Jelly has been found to boost testosterone production in the testicles of animals – according to Examine. It might help the body produce more testosterone by boosting the activity of important enzymes like 3β-hydroxysteroid dehydrogenase and 17β-hydroxysteroid dehydrogenase. BFM, total body fat mass; SMM, skeletal muscle mass; VFM, visceral fat mass; SFM, subcutaneous fat mass. 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) (%). Five commonly used cooking methods for protein-rich foods and the frequencies of eating outside and homemade food were also included. Obesity and low serum testosterone (T) levels are interrelated and strongly influenced by dietary factors, and their alteration entails a great risk of hypogonadism. Who should take vitamins for energy? As a matter of fact, according to the National Institutes of Health (NIH), testosterone can help improve muscle mass, bone density, mood, body composition, libido, and even cognition. That's because these foods can increase energy levels and potentially disrupt your sleep. Watch out for excessive consumption of soy products, mint, licorice root, and processed foods high in trans fats.