Testosterone is a crucial hormone for men’s health, influencing muscle mass, energy levels, and overall well-being. Including specific foods in your diet may naturally support healthy testosterone production. These testosterone-boosting foods, such as oysters, eggs, leafy greens, and fatty fish, can contribute to building muscle, improving energy levels, and enhancing your overall health.
If you’re experiencing low testosterone levels (hypogonadism), incorporating these 13 foods into your diet might help bring your testosterone levels closer to the optimal range for your age and sex. To further enhance the effects of these foods, it is beneficial to avoid alcohol and cigarettes, engage in regular exercise, and ensure you get enough sleep.
:max_bytes(150000):strip_icc()/GettyImages-1165495283-542fab83408c40c2b9d9ac8b129f0187.jpg)
1. Garlic
Garlic is often regarded as a superfood because it is packed with flavonoids known for their anti-inflammatory and anti-free radical properties. These properties help protect cells from premature aging.
A 2018 review suggests that garlic can aid in increasing testosterone levels, as well as sperm production and fertility. Researchers attribute these benefits to garlic’s antioxidant properties, which boost the efficiency of testosterone-producing cells (Leydig cells) in the testicles and ovaries.
Do Onions Boost Testosterone?
While direct evidence linking onions to testosterone is limited, they contain beneficial antioxidants and sulfur compounds. These compounds may contribute to reproductive hormone balance and overall vitality.
2. Oysters and Other Shellfish
Oysters are exceptionally high in zinc, a mineral vital for testosterone production. In fact, oysters provide more zinc per serving than any other food source.
Zinc deficiency is associated with decreased testosterone levels, particularly in older adults who may already have lower testosterone levels.
Studies indicate that the amino acids in shellfish like oysters have an antioxidant effect, enhancing the efficiency of Leydig cells, which are essential for testosterone production. Other zinc-rich shellfish options include crab, lobster, shrimp, clams, and mussels.
3. Fatty Fish
Fatty fish like salmon, tuna, and mackerel are excellent sources of zinc. They also contain other vital nutrients for testosterone production, such as vitamin D, which plays a crucial role in hormone regulation.
Research suggests that men with lower vitamin D levels are more likely to experience hypogonadism than those with higher levels.
A 2024 study from Japan, involving 1,545 older men, revealed that those who consumed more fatty fish had higher testosterone levels. Lean fish also provided some benefits, but not as significantly as fatty fish.
Does Fish Oil Boost Testosterone Levels?
Limited research suggests that fish oil supplementation may boost testosterone production by supporting testicular health. However, more studies are needed to fully understand the direct impact of fish oil on testosterone levels.
4. Leafy Greens
Leafy greens are rich in magnesium, a mineral that positively influences testosterone levels. Examples of magnesium-rich leafy greens include:
- Spinach
- Kale
- Collard greens
Other magnesium-rich food options include beans, nuts, and seeds.
Studies suggest that magnesium deficiency can contribute to testosterone deficiency.
A 2021 study from Taiwan found that a diet low in leafy greens, beans, and legumes was associated with lower testosterone levels and decreased sperm production.
5. Cruciferous Vegetables
Cruciferous vegetables contain indole-3-carbinol (I3C), a compound that can help balance estrogen levels, potentially supporting testosterone production. Sources of I3C include:
- Broccoli
- Cauliflower
- Cabbage
- Brussels sprouts
I3C is known for its antioxidant and anti-inflammatory properties, which may support overall hormone regulation in both men and women.
Research suggests that supplementing with I3C may reduce the risk of hormone-driven cancers, especially prostate and breast cancers, by balancing levels of testosterone, estrogen, and progesterone.
6. White Button Mushrooms
White button mushrooms (Agaricus bisporus) can block the production of aromatase, an enzyme that converts testosterone into estrogen. By inhibiting this conversion, some studies suggest that white button mushrooms can help improve testosterone levels.
However, more research is needed to confirm the direct effect of white button mushrooms on testosterone levels.
7. Avocados
Avocados are a good source of magnesium and are particularly rich in boron, a compound linked to testosterone production. Some researchers suggest that boron may even be able to treat erectile dysfunction.
Studies have shown that boron can double testosterone levels in women with magnesium deficiency. In men, boron supplementation has been shown to increase testosterone levels by as much as 32% after just one week.
Avocados are also rich in healthy fats, which are important for hormone production.
Which Fruits Boost Testosterone Fastest?
While boron supplements are available, foods like avocados and prunes can provide significant amounts of boron per serving. However, the testosterone-boosting effects of fruit are usually gradual and not immediate. Research on fruits and testosterone typically involves long-term consumption rather than short-term boosts.
8. Cocoa
Cocoa is a great source of quercetin, a flavonoid with potent antioxidant properties. Research suggests that quercetin can effectively boost testosterone production.
A two-month study from India reported that young men who received a supplement containing cocoa seeds experienced increased testosterone levels compared to those who received a placebo.
9. Herbs
Many herbs used in naturopathic and traditional Chinese medicine are believed to treat testosterone deficiency. While more research is needed, four remedies show potential benefits:
- Ashwagandha
- Tribulus Terrestris
- Ginger
- Horny Goat Weed
10. Egg Yolks
Eggs contain protein, vitamin D, and healthy fats. They also contain selenium, an antioxidant linked to higher testosterone production.
A 2021 study involving 30 male athletes compared testosterone levels in those who consumed egg whites versus those who consumed whole eggs. After 12 weeks of resistance training, the group that consumed whole eggs had higher testosterone levels and lower body fat compared to the egg white group.
While there is no definitive recommendation for the number of whole eggs to consume daily to raise testosterone, the men in this study ate three whole eggs immediately after each of their thrice-weekly resistance training sessions.
11. Honey
Honey is thought to support testosterone production by enhancing the efficiency of testosterone-producing Leydig cells. It may also boost levels of luteinizing hormone (LH), which triggers testosterone production in the testicles.
Another compound in honey, chrysin, is believed to be a potent aromatase inhibitor. By blocking aromatase from converting testosterone into estrogen, chrysin may promote higher testosterone levels.
12. Olive Oil
Extra virgin olive oil (EVOO) has well-known heart health benefits, and evidence suggests that it can also boost testosterone levels.
- A small study from Morocco, involving 60 healthy young men, reported that daily consumption of 25 milliliters of EVOO (roughly 5 teaspoons) increased testosterone levels by 17% and LH levels by at least 42% after three weeks.
- Another study showed that long-term adherence to the Mediterranean diet and consuming olive oil may support healthy testosterone levels. Olive oil is a critical element of the Mediterranean diet, which has been shown to support testicular health.
13. Pomegranates, Cherries, and Berries
Pomegranates (Punica granatum), cherries, and berries are rich in flavonoids and other antioxidants that may support testosterone production.
- A 2018 study showed that active young men who drank half a liter (2 cups) of pure pomegranate juice daily experienced reduced inflammation, improved muscle recovery, and increased testosterone levels after three weeks.
- Another study indicated that pomegranates, cherries, and berries may help protect against inflammation associated with obesity in men. This type of inflammation has been shown to lower testosterone levels.
However, this study was small (12 participants), and more research is needed to confirm these results.
Foods to Avoid
Certain foods have the potential to reduce testosterone levels, including:
- High consumption of dairy products
- High consumption of breads, pastries, and desserts
- High alcohol consumption
- Licorice root
Other Ways to Boost Testosterone Naturally
In addition to adopting a healthy diet and including these foods and herbs, making lifestyle changes can also naturally support healthy testosterone levels.
Exercise to increase testosterone:
- Physical activity, particularly resistance training like high-intensity interval training (HIIT) and weight lifting, can temporarily boost testosterone levels for up to one hour after the workout.
- Researchers believe the process of muscle growth requires testosterone.
- Exercise triggers the release of endorphins, which help lower cortisol levels, creating a more favorable environment for testosterone production.
- Regular exercise can promote a healthy weight, and studies suggest that people with obesity have lower testosterone levels.
- A study of 80 men (ages 50 to 70) who did a combination of resistance training and aerobic exercise found that exercise was comparable to testosterone supplements in improving their lean body mass.
Get enough sleep:
Adequate sleep is crucial for maintaining healthy testosterone levels. Studies show that getting less than six hours of sleep each night can decrease testosterone levels by as much as 15% the next day.
Minimize exposure to Xenobiotics:
Xenobiotics are compounds in our environment that mimic the body’s hormones and are suspected of lowering testosterone levels. Examples include:
- Phthalates: Found in hygiene products such as shampoos and colognes. Opt for hygiene products known to be free of phthalates.
- Organophosphates: Found in pesticides and herbicides that could be present in trace amounts on conventionally grown produce. Choose organic produce when possible, and rinse produce thoroughly before preparing or eating.
- Bisphenol A (BPA): Found in plastic food packaging. To avoid BPA, do not microwave food in plastic containers, avoid using plastic containers with the numbers 3, 6, or 7 engraved in the triangle, avoid drinking out of Styrofoam containers, and buy BPA-free water containers.
Some studies suggest that BPA can leach into food, disrupting hormone production, lowering testosterone, and affecting sperm production, resulting in poor sperm quality and reduced fertility.
Other lifestyle changes:
Other ways to naturally optimize testosterone levels include:
- Avoiding tobacco
- Limiting stress
- Avoiding opioids and pain medications
- Maintaining a healthy body weight
If you have concerns about your testosterone levels, it’s best to consult with a healthcare provider.
Summary
Foods high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels. These include oysters, shellfish, fatty fish, eggs, leafy greens, cocoa, and more.
Maintaining a healthy weight, exercising regularly, and managing stress are also essential for promoting healthy hormone levels.
