13 Testosterone-Boosting Foods

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Want to increase your testosterone levels? Having testosterone boosting foods like eggs, fatty fish, oysters and vegetables may be the solution you need.

Testosterone is a vital hormone primarily associated with developing male sexual characteristics. It helps build muscle, strengthen bones, as well as contributes to hair growth, mood and cognitive function.

It’s a bit of an all-rounder so you’ll want to keep your testosterone at a healthy level!

There is a natural drop in blood testosterone levels as you age, but this does not generally cause any serious harm. Some chronic health conditions can also cause testosterone levels to fall.

However, consuming a nutrient-rich diet, getting enough sleep and exercising regularly can help you maintain or maximise your hormone levels. Sometimes, when lifestyle changes do not work, doctors may prescribe treatments like TRT.

In this article, we’ll delve into the world of nutrition and explore 13 testosterone-boosting foods that you likely already have in your kitchen cupboards.

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Seafood

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.

It’s rich in essential nutrients such as omega-3 fatty acids, vitamin D, and zinc, all of which play crucial roles in supporting testosterone production.

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.

Meanwhile, vitamin D is closely linked to testosterone levels, as it acts as a co-factor in the synthesis of testosterone.

Studies show that men with low vitamin D generally have decreased testosterone levels compared to men with normal circulating vitamin D.

Additionally, zinc, found in seafood like oysters and crab, is a key mineral that plays a direct role in testosterone production.

By incorporating seafood into your diet, you’ll give your body the nourishing nutrients it needs to optimise your hormones and overall wellbeing.

Meat

However, lean cuts of meat can be a valuable addition to a diet aimed at boosting testosterone levels.

Meat, particularly beef and poultry, provides essential nutrients that support the production of this vital hormone.

These meats are excellent sources of high-quality protein, which is crucial for muscle growth and repair—processes closely tied to testosterone regulation.

Moreover, red meat contains zinc, a mineral known to play a pivotal role in testosterone synthesis and maintenance.

The inclusion of saturated fats found in many types of meat can help optimize hormone production hormones.

While moderation is key, incorporating lean meats into a balanced diet can contribute to healthy testosterone levels and overall wellness.

Fruit

While fruit may not directly boost testosterone levels in the same way some other foods do, they play a supportive role in maintaining hormonal balance and overall health.

Fruits that are rich in vitamins and antioxidants like vitamin C, can help reduce oxidative stress and inflammation in the body. This, in turn, can protect and preserve the Leydig cells in the testes, which are responsible for testosterone production

According to some studies, pomegranates can increase testosterone levels. A 2-week study noted that drinking pomegranate pure juice increased salivary testosterone levels by 24% in participants.

Bananas can boost testosterone production as well as improve energy levels. Other testosterone-boosting fruits include avocado, watermelon, grapes, berries and cherries.

Citrus fruits can help increase testosterone production and reduce the hormones that make testosterone production less effective.

Vegetables

Vegetables are an essential component of a testosterone-friendly diet. They offer a range of benefits that indirectly support hormonal balance.

They are rich in dietary fibre and antioxidants, which aid in body weight management and reduce inflammation in the body. Maintaining a healthy weight is crucial for optimal testosterone levels, as excess body fat can lead to hormonal disruptions.

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds such as indole-3-carbinol, which can help regulate oestrogen levels.

By doing so, they indirectly support testosterone levels, as hormonal imbalances between oestrogen and testosterone can negatively affect your hormones. Other veggies that may help raise testosterone levels are:

• Beans
• Lentils
• Whole grains
• Onion
• Dark, leafy greens

By incorporating a variety of vegetables into your diet, you can create a sound foundation for hormonal health while enjoying the many other nutritional benefits that vegetables bring.

Eggs

Eggs, especially egg yolks, are often considered a testosterone-boosting powerhouse due to their rich nutrient profile.

They are a fantastic source of high-quality protein, essential amino acids, and healthy fats, all of which play a role in supporting testosterone production.

Eggs are rich in vitamin D, with the yolks being richer in nutrients than the whites. You may, however, need to be careful with your egg intake if you have high cholesterol.

Milk

Milk, particularly dairy milk, can be a valuable addition to a diet aimed at supporting healthy testosterone levels.

It is a rich source of several essential nutrients, including calcium and vitamin D, both of which play roles in testosterone regulation.

In addition to naturally occurring calcium and protein, milk can be fortified with vitamin D.

Skimmed and semi-skimmed are probably healthier than full-fat milk.

Plant milks such as almond milk (almonds are high in zinc in their own right) or soy milk can contain as much as 25% of your recommended vitamin D intake in one serving.

Cereals

Whole grain cereals are a valuable source of complex carbohydrates and dietary fibre, which help regulate insulin levels and promote steady blood sugar levels.

This is important because high insulin levels can disrupt the delicate balance of hormones in the body, including testosterone.

Whole grain cereals provide essential vitamins such as B and D vitamins, which are involved in various metabolic processes, including testosterone production.

By incorporating whole grain cereals into your diet, you can help maintain stable insulin levels and provide the necessary nutrients to support optimal testosterone levels and overall health.

Honey

Boron, a trace mineral found in honey, has garnered attention for its potential role in supporting testosterone levels.

While honey contains relatively small amounts of boron, emerging research suggests that even these modest quantities may have a positive impact on hormonal health.

Studies suggest honey may help raise testosterone levels by:

• Increasing luteinising hormone (LH) production
• Supporting Leydig cells (testicular cells involved in producing testosterone)
• Maintaining normal testicular tissue
• Inhibiting aromatase (an enzyme that converts testosterone into oestrogen) activity in the testes

Although more research needs to be conducted, it is safe to say that incorporating honey into your diet as a natural sweetener may support hormonal balance.

Ginger

Ginger has been utilised for medical purposes for centuries and recent scientific research suggests our ancestors may not have been wrong.

The findings of a 2012 study concluded that taking a daily ginger supplement for 3 months increased testosterone levels by 17% in a group of 75 adult male participants with fertility issues.

Ginger also contains bioactive compounds like gingerol and antioxidants that have demonstrated anti-inflammatory properties, which can help reduce oxidative stress in the body.

Elevated inflammation and oxidative stress can negatively impact hormonal balance, including testosterone levels.

Beans

Beans, such as black beans, kidney beans, and lentils, are nutritional powerhouses that can play a positive role in maintaining healthy testosterone levels.

They are an excellent source of plant-based protein, which is essential for muscle growth and overall metabolic health—a factor closely linked to testosterone regulation.

Baked beans can give you both vitamin D and zinc, but these nutrients are also present in kidney beans, white beans and black beans.

Extra-virgin olive oil

Extra-virgin olive oil (EVO) has many health benefits and one of these is its ability to increase testosterone.

It is rich in monosaturated fats and antioxidants that reduce oxidative stress and inflammation. Both of these effects can contribute to increased testosterone production.

A small study reported that taking 25 milligrams of EVO increased testosterone by 17% and luteinising hormone (LH) by 42% in male participants in three weeks.

Cocoa

Cocoa products contain a flavonoid called quercetin that is reported to help boost serum testosterone levels.

A 2022 study of one hundred and twenty two men reported that men consuming cocoa seed supplements experienced a testosterone increase compared to men who took a placebo and had no change in testosterone levels.

Some herbs

Many herbs have been used in Chinese medicine for decades for their impact on testosterone levels. However, not much research has been done to prove their effectiveness.

A review published in the Advances in Nutrition journal shows that the following herbs may help boost testosterone naturally:

• Fenugreek seeds
• Ashwagandha
• Ginseng

Foods to avoid

Like testosterone boosting foods, there are certain food items that can reduce your testosterone levels, including:

• Processed foods
• Alcohol
• Soy products
• Licorice root
• Canned or plastic packaged foods
• Flaxseeds
• Nuts
• Baked goods like breads and pastries
• Vegetable oil

Other ways to increase testosterone

While certain foods positively affect testosterone levels, adopting the following healthy lifestyle habits may also be effective in this regard:

• Get enough quality sleep
• Exercise religiously and build strength
• Lose weight if you are overweight
• Manage stress through de-stressing exercises
• Consider testosterone replacement therapy (TRT)

More questions related to testosterone increasing foods

Which foods increase testosterone the most?

All the foods mentioned above, including leafy greens, eggs, ginger and honey, can help increase testosterone levels naturally when consumed in moderation.

Do spicy foods boost testosterone?

Spicy foods may have a slight impact on boosting testosterone levels. A French study found that men consuming more hot sauce have more testosterone than those who consume milder heat.

More research needs to be done to determine whether these findings hold true across different diets.

How can I raise my testosterone levels fast?

Resistance training, exercising, getting adequate sleep and reducing stress are some of the natural ways to increase testosterone.

Doctors may prescribe testosterone replacement therapy to raise testosterone levels in men with testosterone deficiency.

Do eggs lower testosterone?

No, eggs are known to increase testosterone levels. Studies show men who consume whole eggs have more testosterone and lower body fat compared to men who eat only egg whites.

Are testosterone boosting supplements safe?

Over-the-counter testosterone supplements may or may not be effective depending on their ingredients and quality.

It is better to consult with a healthcare provider before buying them.

What are low testosterone signs?

Men having testosterone deficiency report experiencing the following symptoms of low testosterone:

• Low energy levels
• Reduced sex drive or sexual function
• Low sperm production
• Erectile dysfunction
• Mood changes
• Loss of body hair
• Loss of lean muscle and low muscle mass
• Low bone density
• Sleep problems
• Increase in body fat

Summing It up

What you eat has a huge impact on your hormone levels.

Having a balanced, healthy diet with leafy greens, grains, and fruits really helps to optimise your testosterone levels. For most, natural measures such as diet and lifestyle improvements are enough to optimise hormone levels.

But for those looking for low T solutions, methods such as Testosterone Replacement Therapy are better suited.

Feel you may be suffering from low testosterone? Get in contact with us today and we can discuss your options.

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References

Whittaker, J. and Wu, K., 2021. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. The Journal of steroid biochemistry and molecular biology, 210, p.105878.

Kurniawan, A.L., Hsu, C.Y., Chao, J.C., Paramastri, R., Lee, H.A., Lai, P.C., Hsieh, N.C. and Wu, S.F.V., 2021. Association of testosterone-related dietary pattern with testicular function among adult men: A cross-sectional health screening study in Taiwan. Nutrients, 13(1), p.259.

Banihani, S.A., 2019. Testosterone in males as enhanced by onion (Allium Cepa L.). Biomolecules, 9(2), p.75.

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