14 Foods That May Boost Testosterone Naturally

Its Time to Eat Right: 6 Important Testosterone Boosting Foods Men’s Health Clinics

Researchers have proven that zinc can also help boost testosterone levels (1) as well as improve sperm quality and fertility (2). Regulating healthy testosterone levels isn’t all about the foods that you eat. A 2018 study linked a diet high in bread, pastries, and other desserts to low total t testosterone booster testosterone levels in Taiwanese men. Additional factors included high dairy consumption, dining out regularly, and not eating enough dark green vegetables. Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos.

But it’s not just affecting older men; men of any age can show symptoms. And here’s the plot twist – some of the foods you love might be the antagonists behind the scenes. Testosterone performs many essential functions necessary for the male body systems to work correctly. According to Harvard, without this significant sex hormone, a male would not go through puberty, get a deeper voice, grow facial and pubic hair, or experience the development of the penis and testes. Treating these underlying conditions can improve an affected man’s quality of life. A man’s doctor may first try to address these conditions before prescribing testosterone injections. Although many products on the market make big promises about boosting a man’s testosterone levels, those products cannot legally contain any testosterone.

The magnificent mollusks are loaded with vitamins B12 and D, selenium, copper, manganese and omega-3 fatty acids. Plus, no other food beats an oyster when it comes to containing zinc, one of testosterone’s most important allies. Men who are experiencing a significant, clinical decline in normal T levels—called hypogonadism—often find hormone replacement therapy (HRT) can reduce symptoms of low testosterone.

Many nutrients, including vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels (5). Beans, such as black beans, kidney beans, and lentils, are nutritional powerhouses that can play a positive role in maintaining healthy testosterone levels. Citrus fruits can help increase testosterone production and reduce the hormones that make testosterone production less effective. 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. Eating a healthy diet with enough fat is important for overall health and testosterone levels.

But, again, talking with your health professional can be a great place to start. As low testosterone issues gain more attention, there are more studies on the effects of diet and the foods that can positively impact hormones, specifically those that increase testosterone levels. That’s why a healthy lifestyle, including a diet of high-nutrient-dense foods, is so essential for maintaining testosterone levels as we age. Although diet is vital to overall health and wellness, many men don’t consider the impact of the foods they eat on hormone levels and testosterone production. The more nutrients you get, the better your body is at producing the hormones needed for optimal health.

These types of foods can be consumed to decrease the risk of getting low testosterone, or consumed while undergoing testosterone replacement therapy. There are many nutrients that your body needs but can’t produce naturally, or at least not in high enough quantities. We’ve mentioned a few among our testosterone boosting foods — including vitamins B, C and D, zinc, magnesium, and omega-3 fatty acids — but there’s quite the list.

However, it is important to note that the research regarding food’s ability to lower testosterone levels is limited. As the current evidence exists, it is not possible to draw strong conclusions about the following foods and testosterone levels. Typically, the body does an effective job regulating the hormones and keeping levels of testosterone where they need to be. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone.

All the foods mentioned above, including leafy greens, eggs, ginger and honey, can help increase testosterone levels naturally when consumed in moderation. 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. Whether you’re trying to boost your testosterone levels naturally or using these foods to supplement a hormonal treatment plan there are lots of ways you can build these ingredients into your meals! In addition to nutrition, we also combine supplements into our treatment plans for optimal results. Similarly to fatty fish and fish oils, extra-virgin olive oil can help to increase a person’s overall fat intake, promoting testosterone production.