When it comes to increasing testosterone levels, there are a few ways you can go about doing it.
The thing is…
Many people don’t know that there are foods out there you can eat that can actually increase your body’s natural testosterone production.
We have come up with a list of the ten most effective foods that will help increase your testosterone levels, but first, let’s get a couple of things straight.
In previous articles, we have covered some overall lifestyle changes you can make to boost testosterone as well as the top testosterone boosters. Combine these with the top testosterone boosting foods and you can really make a noticeable difference in your testosterone levels.
Now let’s get to the best foods that will help naturally increase your testosterone levels so you can become a complete and well-rounded testosterone machine.
Here are the 15 best foods to increase testosterone.
#15 Ginger
Ginger is not only a great flavor to have in your food but it is also a natural testosterone booster.
This study showed that people who took ginger for only a few months saw a 17% increase in their testosterone levels. It has also been shown to increase antioxidant levels in rats in just 30 days.
It is thought that the reason for this is because ginger contains an antioxidant called Gingerol which helps to increase testosterone.
So, not only does ginger help to boost your testosterone levels, but it is also a great way to flavor your food.
#14 Leafy Green Vegetables
Leafy greens are an excellent source of vitamins and minerals, and they are also a great way to increase your testosterone levels.
Vitamin A, vitamin C, and magnesium have all been shown to help increase testosterone levels and are very common ingredients in testosterone boosting supplements.
Spinach and kale are two of the best leafy greens you can eat to boost your testosterone levels.
#13 Fortified Plant Milks
There are many fortified plant milks on the market these days, and they are a great way to increase your testosterone levels.
Fortified plant milk contain vitamins D and B6, which have both been shown to help increase the production of testosterone.
One way we get Vitamin D is through sunligh but many of us don’t get enough. Another great way to get vitamin is from fortified plant milk such as those made from almonds, soy, hemp, and flax. These milks contain 25% of a person’s vitamin D requirement per serving.
This study shows how Vitamin D raises testosterone in men while Vitamin B6 helps with the production of testosterone by stimulating androgen, which is a hormone that acts as a precursor to testosterone.
#12 Beans
Beans are a great source of protein, zinc, and fiber, and they are also good testosterone-boosting food.
Zinc is one of the best minerals out there to increase testosterone levels. This study found that zinc and magnesium supplementation increases free testosterone levels in participants. The good news is that this study showed you don’t need supplementation if you are getting enough zinc in your regular diet.
#11 Cocoa Products
Cocoa is not only a great source of antioxidants, but it is also a testosterone booster.
Cocoa helps raise test levels because it contains a compound called flavanol, which shows it may help increase the production of testosterone.
Choosing the right brand of cocoa can be tricky. For those who are looking to limit their intake of added sugars, consider choosing products that have no or only small amounts of sugar included in them, such as cacao powder and nibs, which provide an impressive amount of health and testosterone benefits without any negative impact from sweetness.
#10 Pomegranate
Ah yes, pomegranate, the weird-looking fruit that can be a major pain in the butt to eat, is also very good for you all around, including your testosterone levels. The juice is delicious and has been shown to increase the production of testosterone by 24% and also lowers blood pressure.
#9 Eggs
As many of us know, eggs are high in cholesterol. The thing is your body makes testosterone from cholesterol so you need to be eating some. Eggs also contain good fatty acids for testosterone production.
Don’t worry about your cholesterol levels shooting up from eating eggs either. That has proven not to be true many times so eat up.
#8 Potatoes
Potatoes are the preferred form of carbohydrate when you are looking to raise your testosterone levels. This is because they do not contain gluten which can mess with your testosterone. Simple sugars are another thing you should avoid when it comes to testosterone as indicated by this study and many others.
This leaves you without many options when it comes to eating carbohydrates. and the thing is, carbohydrates are needed for your testosterone production. That is where potatoes come in. This carb is one if the best testosterone boosters out there,
#7 Steak with sautéed onions
What can be more manly than eating a steak? Not much. In fact, it’s so manly it even raises testosterone levels. When you do eat a steak, however you should go for the grass-fed variety. This is because it has a healthier fat profile and is full of omega-3s and the fats that are great for testosterone production, as we have already mentioned.
Top it off with some sautéed onions and you have yourself a delicious testosterone-producing meal. Onions have also been shown to raise testosterone levels in rats. This study, in particular, showed that it raised test levels by a shocking 300%. That is some serious test boosting. These two foods are a great test boosting combination and delicious too.
#6 Garlic
Next, on our list, we have garlic, good for your health, not so great for your breath. It also works well as a testosterone booster. It has been shown to not only increase testosterone levels, but it also decreases cortisol levels as well.
It has also been shown to be very effective at boosting Nitric Oxide levels so eating some garlic before your workout could be a good pre-workout.
#5 Avocados
Avocados are another one of those superfoods that seems to be good for your health around, and it is also good for testosterone levels as well. Eating fats are very important to the production of testosterone, and you need to be sure to get enough fats in your diet. This doesn’t mean you just go around eating buckets of Kentucky Fried Chicken, though. You need to be sure you are eating healthy fats. That is where avocados come in; they are loaded with the healthy fats you need to keep testosterone production high.
Avocados are also high in vitamin E, and studies have shown that vitamin E also works well as a test booster. This makes avocados a nice double punch when it comes to boosting testosterone and health benefits.
#4 Salmon
Salmon is one of those superfoods that really does the body good. Not too surprising to see it on this list. Salmon is loaded with omega 3 fatty acids, which are important to the production of testosterone because they raise the levels of luteinizing hormone, which is the hormone in men that will trigger the production of testosterone.
Salmon is also full of vitamin D which is a vitamin we get from the sun, and many of us don’t get enough of. Studies have found a strong link between vitamin D and testosterone production, so be sure to get a little extra sun or chow on some salmon to get the needed vitamin D
Salmon is also high in zinc. Zinc is needed for your immune system and is also very important when it comes to testosterone. Studies have shown that taking zinc for just six weeks can greatly increase testosterone, while restriction zinc intake lowers testosterone levels.
Also, when it comes to selecting salmon, you want to be sure you go with wild-caught salmon over the farmed variety. Wild-caught are higher in those omega-three fatty acids, so they are better for your testosterone levels and they taste MUCH better as well!
#3 Macadamia Nuts
Nuts overall are a solid food for testosterone boosting. Macadamia nuts, however, take it to another level. Macadamia nuts, in particular, are loaded with more of those healthy fats that we said are so important for test production. In particular, saturated fatty acids and monounsaturated fatty acids. These are the fats you want, and macadamia nuts are chock full of them.
Another nut you could look into would be the Brazil Nut. The Brazil nut has healthy fats as well, although not as much as the macadamia nut, but the Brazil nut is also very high in selenium. Selenium intake has a direct link to testosterone levels as well. Just a handful of Brazil nuts has you covered on selenium intake for the whole day. So, if you don’t mind, the taste of Brazil nuts chow on and boost those test levels.
#2 Extra Virgin Olive Oil
Olive oil is another one of those superfoods we keep talking about. It is great for your overall health and those testosterone levels. This one also has lots of healthy fats, a common theme throughout this article with many of these foods. Extra virgin olive oil has been shown to help prevent heart disease, fight depression, and improve brain function and raise testosterone levels. This study found it raised testosterone levels by 17% in just 2 weeks.
It is also a very high number of antioxidants and has anti-inflammatory properties. As we said before, a superfood!
Here we are at number one. This one isn’t much of a shock. Oysters are the go-to food when it comes to raising testosterone levels. They are also widely regarded as an aphrodisiac, coincidence? I think not.
Oysters are loaded with protein, zinc, and magnesium, all of which are good for testosterone levels.
Zinc has a big role in testosterone production, as we discussed earlier when we talked about salmon. Many studies have made a very strong link between zinc intake and test levels. here is one of our favorites.
Magnesium is another mineral that is known for boosting testosterone. This study showed magnesium increased testosterone levels in both athletes and sedentary adults, with people who exercise getting a higher boost,
Oysters also have lots of protein which is required for testosterone production levels, and not getting enough protein can lead to lower testosterone levels.
So, there you have oysters are the kings of the foods you can eat to help boost testosterone levels. Chow on all the oysters you can to get those test levels up.
Testosterone meal plan
Now that we have covered the 10 best foods to increase testosterone, let’s put it all together and for an entire day of eating testosterone-filled foods. This will include all the foods on the list and some other good testosterone-boosting foods that aren’t on the list but are beneficial to promoting optimal testosterone levels.
Garlic bread with grass-fed butter- features garlic and butter which is full of fats and vitamins A, E and D which all help with testosterone
Late night snack
Raisins – They contain boron which has been shown to increase testosterone as well.
Be Sure To Go Organic
Organic is generally a better way to for your health and also to support healthy testosterone levels. It’s not because of anything special they put in the food or anything like that. It is because of what doesn’t go into the plants, things like pesticides and herbicides. Little do most people know that pesticides and herbicides are also contributors to lower testosterone.
Here’s the bottom line:
Studies have shown that the pesticide Chlorpyrifos has a negative effect on testosterone, and this study showed that Chlorpyrifos has been found in more than 90% of Americans. Other pesticides such as Vinclozolin, Atrazine, and PCBs, have been linked to lower testosterone levels as well.
The evidence is real. When it comes to your health and your testosterone, it is best to go organic when possible.
Symptoms of Low Testosterone
Now that we know what foods help increase male sex hormone, let’s look at some of the symptoms associated with low testosterone levels in men.
Low testosterone levels can cause a variety of different symptoms in men. The most common symptom is fatigue. Men with low testosterone often report feeling tired all the time and not having the energy they used to.
Other common symptoms include:
Difficulty gaining or maintaining muscle mass
Low sex drive
Erectile dysfunction
Moodiness and irritability
Depression
If you are experiencing any of these symptoms, it is important to talk to your doctor to see if you may have low testosterone levels.
There are a variety of different treatment options available for those suffering from low testosterone.
Benefits of Having More Testosterone
Having higher levels of testosterone comes with a variety of benefits, both physical and psychological. Let’s start with the muscle gains. Testosterone is pretty much the holy grail when it comes to building lean muscle mass. It enhances protein synthesis, helping you get more bang for your buck after those heavy lifting sessions.
Now, moving on to energy levels. Higher testosterone can make you feel like you’ve got a second wind. It contributes to better stamina, so you’re less likely to feel like a total zombie midway through the day. This doesn’t just apply to workouts; it can help you stay alert and focused in all areas of life, from work to play.
As for the mood, testosterone can be a game-changer. Low levels have been linked to irritability and even depression. Higher levels, on the other hand, can lead to a better mood and increased self-confidence. You’ll likely find social situations less intimidating and challenges more enticing.
And let’s not forget about bone health. Testosterone plays a critical role in bone mineral density. Stronger bones mean a reduced risk of osteoporosis and fractures, especially as you get older.
Lastly, for the guys out there, higher testosterone levels improve libido and sexual performance. It also plays a key role in sperm production, which is vital for fertility. So, a boost in testosterone is often a win for your romantic life as well.
Overall, having a healthy level of testosterone can enhance your quality of life in many ways, making it a hormone worth paying attention to.
Increasing Testosterone: The Natural Way vs Synthetic
When it comes to increasing your testosterone, there are 2 ways you can go. There is the natural way or the synthetic way.
The synthetic way involves shots from your doctor, and it comes with many side effects that are even worse than having low testosterone. Getting testosterone shots will usually cause your own test production to shut down, which means you will be stuck taking testosterone shots for life that no one wants.
This is why the natural way is the best way to go. Raising your body’s own production of testosterone is far more desirable than replacing your body’s test production with non-natural injections.
So now let’s take a look at what food you can eat that will help your body increase its own natural production of testosterone.
Conclusion
Testosterone is a hormone that is essential for many different functions in the male body. maintaining healthy testosterone levels is important for those who want to build muscle, increase their sex drive, and improve their overall health.
There are a variety of different foods that can help increase testosterone levels in men. These foods include dairy products, fortified plant milk, beans, avocado, fatty fish, and cocoa products.
Try incorporating more of these foods into your diet to help increase testosterone production today.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
