Post updated on
When it comes to increasing testosterone levels there are a few ways you can go about doing it.
The thing is…
What a lot of people don’t know is 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.
Be sure to go organic
Organic is generally a better way to for your health and also for your 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.
Natural vs Synthetic Testosterone
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 testosterone production to shut down and that means you will be stuck taking testosterone shots for life which no one wants.
This is why the natural way is the best way to go. Raise your body’s own production of testosterone is far more desirable than replacing your body’s testosterone 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 testosterone production.
10 Best Foods to Increase Testosterone
In previous articles, we have covered some overall lifestyle changes you can make to boost testosterone as well as the top 5 testosterone boosting supplements. 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 10 best foods to increase testosterone.
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 testosterone production by 24% and also lowers blood pressure.
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.
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 well as indicated by this study as well as 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. They are the perfect carb for testosterone production.
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.
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.
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 testosterone production 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.
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 testosterone production.
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 is zinc. Zinc is needed for your immune system and is also very important when it comes to testosterone production. 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 productions 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 of course those testosterone levels. This one also has lots of healthy fats which has been 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 also is a very high number of antioxidants and has anti-inflammatory properties as well. 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 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 test levels.
3-4 eggs with the yolk
Organic bacon – 2 pieces (good protein and fats)
1/2 cup yogurt (Probiotics have been shown to increase testosterone)
8 oz. pomegranate juice
- 8 oz. steak with sautéed onions
- Mashed potatoes
- A handful of macadamia nuts or Brazil nuts
- Oysters of course
- 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.
There you have it, some great foods to increase your testosterone levels and a sample of meal plan for a day of eating foods that will help give your testosterone a nice boost. Of course, it is pretty hard to eat testosterone boosting foods at every meal and all day every day, but the more you can mix these foods in with your diet the more testosterone you will be producing. Happy eating.