Many of us consider testosterone to be "the sex hormone." However, testosterone serves a variety of important functions in the male body. It is also in charge of:
- maintaining and promoting bone and muscle development
- producing red blood cells
- boosting our energy
- producing sperm
- maintaining normal brain function, including our mood
- distributing body fat
- aiding in the growth of our facial and body hair
That's a lot of work for any one hormone to handle. That is why it is critical that we do everything possible to ensure that our testosterone continues to function as efficiently as possible.
Fortunately, the medical community is now in a much better position to assist us with this, as well as to assist those of us who may be experiencing a significant, clinical decline in normal T levels — a condition known as hypogonadism or low testosterone. Hormone testing at home is more advanced than ever, and hormone replacement therapy (HRT) is one of the most effective treatments available.
Even so, there are some natural ways to keep our T levels high and productive. This includes eating a well-balanced diet rich in the nutrients required to feed both our testosterone and ourselves.
Here are sixteen of the best testosterone boosting foods available, as well as some medical information on why they're so beneficial to your hormones:
The Best 16 Foods for Boosting Testosterone
1. Pumpkin Seeds
This is yet another zinc-rich food. Salads, protein shakes, and yoghurt can all benefit from the addition of pumpkin seeds. The high zinc content of these seeds will increase your testosterone levels.
2. Fatty Fish
The American Heart Association and the United States Department of Agriculture both recommend two to three servings of fish or seafood per week. Tuna, salmon, mackerel, sardines, herring, and trout are examples of cold-water fatty fish. Aside from their high mineral content, they are high in long-chain omega-3s, polyunsaturated fatty acids that are beneficial to our bodies in a variety of ways, including testosterone production.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two omega-3 fatty acids found in fish (DHA). They're great for maintaining and improving heart health, and a 2019 study found that they may be effective in treating mood disorders. According to additional research, DHA can improve men's sperm quality and production.
If you don't like seafood, you can take omega-3 or DHA-enriched fish oil supplements. In one study, male volunteers who took fish oil saw an increase in total testosterone levels. However, if you enjoy a good fish, keep an eye on your weekly intake; oily fish, as healthy as they can be, also contain some pollutants that can accumulate in the body.
3. Low Fat Milk
There's a reason why the saying "milk builds strong bones" exists. It really does! Milk is a high-protein, calcium, and vitamin D source. It can also help men with low testosterone levels maintain their levels.
However, drinking the right kind of milk is important. Choose a low-fat or skim milk that has been fortified with vitamin D. These milks contain the same or similar nutrient content as whole milk but lack the saturated fat.
4. Coconut
This consistent source of cholesterol ensures that the body has enough saturated fats to maximize testosterone production. You also benefit from having a healthy body weight. Coconuts will also improve the taste of your food. Coconut oil, on the other hand, increases thyroid hormone levels while also increasing an individual's metabolic rate.
5. Red Meat
Isn't this a testosterone-suppressing food? It's true that a 2020 study found that a "Western" diet rich in fried foods, processed snacks, high fat, and red meat could harm men's T levels and sperm count. However, it is also true that certain cuts of lean beef, when consumed in moderation, can actually increase testosterone levels.
Though there are valid concerns that excessive consumption may increase the risk of cardiovascular disease and colorectal cancer, medical experts also point out that red meat is a very valuable source of protein, iron, and B12, among many other nutrients we require. Vitamin D is abundant in beef liver, for example. A 2018 study on male volunteers who were given the vitamin found that it increased testosterone and sexual function.
Red meat, particularly steak, contains leucine, an amino acid that is important in the development, repair, and maintenance of bone and muscle tissue. Not to mention zinc, which is abundant in cuts of chuck roast and ground beef. Do you still believe zinc doesn't play an important role in hormone balance? After 20 weeks of following a zinc-restricted diet, male volunteers' T levels dropped by nearly 75%, according to one study.
Related: You may want to know the foods that kill testosterone
6. Beans
White, kidney, and black beans are among the few foods high in both vitamin D and zinc. Furthermore, they are a plant-based protein that promotes heart health.
Baked beans are another popular and healthy source of vitamin D and zinc, but you should supplement your diet with other sources as well.
7. Fortified Cereals
Fortified cereals are those that have had missing minerals and vitamins manually added in order to provide nutritional value. They're sometimes chastised because they're high in carbs and added sugar. The truth is that many fortified cereals contain more nutrients than their natural, whole cereal counterparts.
Take, for example, the much-maligned carbs. They are required by our bodies in order for them to partially convert into energy for our muscles. One study found that high-carbohydrate foods, such as fortified cereals, increased testosterone levels in male test subjects. Furthermore, these foods reduced cortisol levels, the "stress hormone." Because they are fortified with B vitamins, many cereals can help boost energy. This includes vitamin B9, also known as folic acid, which is essential for red blood cell formation and growth.
Iron, calcium, magnesium, zinc, and vitamins A, C, and D are also added to many cereals. That last vitamin is significant because serum vitamin D concentrations were found to be positive predictors of total testosterone in one study. Fortified foods, according to the National Institutes of Health, account for the majority of vitamin D in American diets.
8. Ginger
Gingerol, a pungent phenolic compound that fuels ginger's medicinal mojo, is its main ingredient. The spice is also high in antioxidants, which can help combat oxidative stress, which is frequently associated with men who have low testosterone levels.
One published study found that taking a ginger supplement for three months resulted in a 17 percent increase in T levels in a group of 75 infertile men. Another study found that ginger can improve testicular size and function, which could boost sperm quantity and quality. When you consider its many other potential health benefits, such as lowering inflammation and cholesterol levels, digestive issues, and severe joint stiffness, ginger is a food that should be in every man's kitchen.
Related Read: 55 Best Foods For Every Man
9. Pomegranates
When it comes to fruit-bearing shrubs, the pomegranate is unrivaled. Its abundant seed content has long been associated with prosperity, community, and fertility in a variety of cultures and faiths. Meanwhile, science and medicine have recognized the nutritional benefits of pomegranates.
Pomegranates have over 60 hydrolyzable tannins, many of which contribute to the fruit's antioxidant power. Pomegranates, as a result, can help reduce stress and the risk of cardiovascular disease, fight viruses and bacteria, and suppress inflammatory arthritis. According to researchers, they can also have very potent testosterone boosting properties. According to one study, pomegranate users had an average 24 percent increase in T levels.
10. Bananas
One frequently asked question is whether or not bananas can lower testosterone. The answer is simple and scientific: bananas do not lower T levels; in fact, they can increase them.
Several of the fruit's essential nutrients and vitamins are powerful testosterone boosters. One study found that the main nutrient in bananas, potassium, can promote testosterone production and firmer erections. Pyridoxine, also known as vitamin B6, has numerous benefits, including the release of androgens, which can increase your T production.
Bananas also contain magnesium, which we discussed in the section on leafy green vegetables. And your libido will appreciate the boost it can get from bananas' bromelain and tryptophan content, which can also improve your mood and cognitive function by increasing serotonin secretion.
To be honest, the only thing better for your testosterone than a banana is a ripe banana, because ripening can actually increase nutrient levels.
11. Yolks From Egg
Eggs have long been thought to be unhealthy due to their high levels of saturated fat and cholesterol. However, over the last 20 years, that philosophy has shifted, and egg yolks have earned a place among the healthiest existing food options.
The majority of the nutrients found in an egg are found in the yolk, including proteins and carotenoids like lutein and zeaxanthin, which can improve vision and cognitive health. They're also high in Vitamins A, B, E, and, of course, D. Remember when cholesterol in eggs was frowned upon? It turns out that a lot of that cholesterol is converted into vitamin D and hormones, including testosterone. There's no reason why you can't have an egg or two every day if you don't have any pre-existing cholesterol issues.
12. Extra Virgin Olive Oil
Whereas processed olive oils lose most of their nutrients, extra virgin olive oil or EVOO for short retains them. EVOO is also high in polyphenols, which are micronutrients high in antioxidants that can help fight heart disease, cancer, inflammation, and oxidative stress. These latter two ailments are frequently associated with low testosterone levels in men, according to research.
The majority of EVOO is made up of monounsaturated fatty acids. Among other things, "MUFAs" can lower LDL (bad) cholesterol and raise HDL (good) cholesterol, both of which we need to convert to testosterone. According to one study, dietary oils like EVOO helped increase their testosterone levels by more than 17% and their Luteinizing hormone levels by nearly 43%.
13. Protein from Whey ( Be careful for Carotene)
This protein not only increases testosterone production but also decreases cortisol levels. It is available in the form of ricotta cheese or as whey protein powder. Long-term consumption of ricotta cheese has a positive effect on muscle development. Bodybuilders favor this for their diets. When taken after intense training sessions, it is extremely effective.
14. Cruciferous Vegetables
Make a green choice. Not only for the environment, but also for your hormones. Leafy green vegetables, such as spinach, Swiss chard, kale, and Romaine lettuce, are high in folate, potassium, fiber, iron, calcium, and vitamins A and E.
There are numerous ways in which leafy greens can increase testosterone levels. Emerald edibles, such as kale and collard greens, have the highest vitamin K content. Vitamin K promotes bone health, protects against osteoporosis, and reduces inflammation in the body, which helps to maintain T levels.
Spinach and Swiss chard are two of the leafy greens that are high in minerals like boron and magnesium. One study found that taking boron supplements improved free testosterone levels within a week. Another study found that taking magnesium supplements for four weeks increased total and free T in both sedentary and athletic volunteers. (The athletes had higher increases in both levels than the volunteers, who, ironically, "vegged out.")
15. Garlic
The presence of allicin in this herb allows the body to deal with elevated cortisol levels. This, in turn, will allow for increased testosterone production. Raw garlic produces better results. This herb, in addition to increasing testosterone levels, strengthens weak muscles.
16. Oysters
Oysters are high in vitamins B12 and D, as well as selenium, copper, manganese, and omega-3 fatty acids. Furthermore, no other food beats an oyster in terms of zinc content, which is one of testosterone's most important allies.
Zinc is a nutrient that our bodies require but cannot produce on their own. It can help to strengthen our immune system, increase healthy insulin production, support healthy protein and DNA synthesis, lower the risk of age-related macular degeneration, and reinforce normal taste and smell. It has also been shown by researchers to help boost testosterone levels, as well as improve sperm quality and fertility.
A single 3-oz. serving of cooked, breaded, and fried oysters contains more than 74 milligrams of zinc, which is more than 673 percent of the daily value. It's no surprise that oysters are known as the "King of Aphrodisiacs," as their high zinc content is also necessary for maintaining our levels of dopamine, a hormone that boosts cognitive function, memory, and libido.
Oysters aren't the only shellfish that can help regulate our hormone levels. Crustaceans (shrimp, lobster, crab) and mollusks (such as mussels, clams, scallops, and octopi) provide zinc and other nutrients that help them move up the testosterone-boosting food chain.
Other Natural Ways to Increase Testosterone
Focusing on foods that can help boost hormone performance is a good start, but it's not your only option. If your levels are clinically low, you should think about hormone replacement therapy. There are, however, other natural ways to boost your testosterone.
Reduce Stress And Cortisol
It may be easier said than done, but teaching yourself relaxation techniques can also teach your adrenal glands not to overproduce cortisol and release it into your bloodstream. According to research, too much stress hormone blocks other bodily functions that aren't considered "fight-or-flight" worthy, such as testosterone production, over time. Stress reduction can go a long way toward increasing your T levels.
Get A Good Night's Sleep
We simply do not sleep enough as a society, but the findings of a 2014 study were particularly concerning for men who sleep five hours or less per night. Testosterone levels rise at the start of sleep and peak during REM (rapid eye movement). Increase your sleep by at least one hour per night, and your hormones may feel much more energized in the morning.
Avoid Estrogenic Foods
Several of the foods on our list of the top twenty testosterone-killing foods fit this description. Phytoestrogens, plant-based compounds that can mimic estrogen functionality, are abundant in grains, nuts, seeds, vegetables, soybeans, herbs, and liquids. This can be beneficial for women, but it can be disastrous for men; according to some studies, estrogen-like foods can suppress the release of other hormones required to synthesize testosterone, compromising fertility.
Don't Use Drugs
There is always the possibility that drugs, whether medicinal or recreational, will have a negative impact on your testosterone. Those that are medically prescribed, such as opioids, statins, or beta blockers, are one thing, and you can discuss this with your doctor if you are concerned about how they may interact with your hormones. Recreational drug abuse, on the other hand, is something you can and should avoid, especially given how much of a role they can play in Low T and fertility issues.
Weight Loss
Overweight or obesity has been identified as one of the primary causes of Low T in men by researchers. Studies have also shown that losing weight can result in a natural increase in testosterone levels. A great way to lose weight is to change up your daily dietary lifestyle rather than "going on a diet," which is often perceived as a temporary measure. It's a significant change, but one that will greatly benefit you in the long run.
Exercise More And Strengthen Muscle
Diet and exercise are inextricably linked. Moderate exercise has numerous benefits for your body, including increased testosterone and sperm levels, as well as improved brain function, self-esteem, and mood. Weight lifting or weight resistance training is the most effective type of exercise for men with low testosterone because it helps you build muscle mass.
Take Natural Supplements
Many nutrients are required by our body but are not produced naturally, or not in sufficient quantities. We've mentioned a few in our testosterone boosting foods list, such as vitamins B, C, and D, zinc, magnesium, and omega-3 fatty acids, but there's a long list. Natural testosterone boosting supplements such as Ashwagandha, Shilajit, Fenugreek, and Mucuna extract have been shown in studies to provide numerous health benefits, not the least of which is an increase in T levels.
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