Testosterone levels decline with age, but a healthy diet can help bring them back up to normal. Fatty fish, shellfish, dark green vegetables, cocoa products and garlic are all rich in testosterone-boosting nutrients.
A diet rich in magnesium and selenium may also help. To get more magnesium, eat leafy greens, spinach and kale; for selenium try Brazil nuts.
1. Eggs
Testosterone is vital for men’s health, especially during the aging process. A healthy diet, exercise and adequate sleep can help keep testosterone levels within the normal range for your age and sex. Many of the same foods that increase testosterone naturally also promote a healthy heart, brain and colon.
Eggs are a great source of protein and vitamin D, which support hormone production. They are also rich in choline, an essential nutrient that helps the body convert fatty acids to energy and aids brain function. Although the yolk of the egg contains cholesterol, consuming eggs regularly does not lead to high blood cholesterol (herbst & widdowson, 2004).
Fatty fish are an excellent source of omega-3 fatty acids, which reduce inflammation and lower risk of heart disease, while boosting testosterone levels. Try to eat fish like salmon, tuna and mackerel at least twice per week.
Spinach is a good dietary source of magnesium, which improves energy levels and may increase natural testosterone in some men. Cocoa products (like dark chocolate) also contain magnesium and boron, a trace mineral that supports testosterone metabolism and may help protect against its degradation.
Studies suggest that sleeping less than a recommended amount, or being stressed, can decrease testosterone levels by up to 15%. Aim for 7-8 hours of quality sleep per night to optimize your health and testosterone levels. In addition to a balanced diet, weight training can enhance muscle strength and boost natural testosterone levels.
2. Fatty Fish
Fatty fish like salmon and sardines are rich in n-3 PUFAs, vitamin D, and zinc, nutrients that increase testosterone. In one study, a diet high in n-3 PUFAs was associated with higher serum testosterone levels than a low-fat fish intake. Fatty fish also contains eicosapentaenoic acid (EPA), an omega-3 fatty acid that increases luteinizing hormone-stimulated testicular testosterone synthesis.
Adding more fatty fish and dark green vegetables to your diet may help you boost your testosterone levels. Additionally, consuming foods with healthy fats like olive oil and cocoa products can support healthy testosterone.
Another food that increases testosterone naturally is avocado. A staple of the Mediterranean diet, this heart-healthy food is high in n-3 PUFAs and vitamin E, which promote testosterone production.
A 2015 study found that dietary changes including the addition of avocado increased testosterone in participants. However, more research is needed to determine the underlying mechanisms for this result.
In addition to fatty fish and avocado, eating plenty of dark green veggies, eggs, and extra virgin olive oil can help you support healthy hormone levels. A well-rounded diet that is low in processed foods is key for boosting testosterone. Avoiding excessive alcohol consumption also helps, as it can lower testosterone levels and interfere with sex hormones. If you suffer from low testosterone, a medical professional can recommend a range of effective treatment options, including nutritional supplements and hormone replacement therapy.
3. Magnesium
Men’s health experts are getting excited about magnesium, a mineral that appears to have a new trick up its sleeve: boosting testosterone. This key nutrient plays a role in over 300 biochemical reactions, including muscle function and nerve health. It also supports blood sugar regulation and helps maintain an alkaline pH. Nutrition surveys indicate that most people don’t get enough magnesium from their diet. Aim for 400 milligrams (mg) per day, starting with foods like leafy greens, nuts, seeds, avocado and whole grains. If you have a deficiency, consider a supplement, choosing one that uses magnesium citrate to ensure it’s easily absorbed by your body.
A recent study found that magnesium supplements significantly increase total and free testosterone levels in sedentary men, as well as taekwondo athletes. It stimulates Leydig cells in the testes to produce testosterone and lowers Sex Hormone-Binding Globulin, a protein that binds testosterone, freeing it for use. It also reduces inflammation, a major inhibitor of hormone production.
While the connection between magnesium and testosterone is promising, don’t treat it as a magic bullet. The best way to boost testosterone is with a nutritious diet, regular exercise, adequate sleep and reduced stress levels. Fortunately, most people can meet their magnesium needs with a well-balanced diet, rich in leafy greens, legumes, nuts, seeds and whole grains. If you are concerned about deficiency, check in with your GP or an Accredited Practising Dietitian to discuss the options for supplementation.
4. Oysters
The oyster has long been regarded as an aphrodisiac, and is said to get men and women in the mood for love. It is rich in zinc, a mineral that plays an important role in testosterone production and sperm formation, and helps to regulate the neurotransmitter dopamine, which is known to increase sexual desire in both men and women.
The alleged aphrodisiac properties of oysters may be due to the fact that they are high in D-aspartic acid and N-methyl-D-aspartate (NMDA). These amino acids are thought to act on the brain’s dopamine receptors, increasing libido and sensual pleasure. They may also help to inhibit oxidative stress, which can decrease testosterone levels.
Oysters are a good source of protein and omega-3 fatty acids, and contain vitamin B12 and iron. They are also a source of selenium, which is an antioxidant that protects against free radical damage.
If you are interested in eating more oysters, consider adding them to a salad with some kale and a vinaigrette made with olive oil. Or you could cook them up and add a little Old Bay to make them taste better. If you’re worried that your testosterone levels are low, talk to a doctor or dietitian about what might be causing them. Many common medications and health conditions can cause low testosterone levels. Eating the right foods, exercising regularly and reducing stress can often help to raise testosterone levels.
5. Ginger
Testosterone plays an important role in sex drive and fertility, and healthy levels are also linked to bone health and muscle mass. Levels naturally decline with age and may be reduced by certain medications or medical conditions, but making thoughtful food choices can encourage the body to find a natural balance. Eating nutritiously, exercising regularly, reducing stress and getting enough sunlight are all important steps toward balanced hormones, and adding a few testosterone boosting foods to the diet can offer gentle support.
Ginger (Zingiber officinale) has been shown to boost testosterone through multiple mechanisms, including increasing luteinizing hormone and improving Leydig cell function. Additionally, it reduces oxidative stress and improves blood flow to the testes. While further clinical studies are needed, including ginger in the diet can be a powerful tool to promote healthy hormones.
Cruciferous vegetables like broccoli, kale and cauliflower are rich in nutrients that support hormone balance, including folate, vitamin B6, zinc, vitamin C and magnesium. They are also a good source of vitamin D, which can be helpful in balancing testosterone. They contain indole-3-carbinol, a compound that can help prevent the conversion of testosterone to estrogen. Garlic is a natural anti-inflammatory and contains allicin, which can help reduce cortisol, which competes with testosterone. They are also high in protein and dietary fibre, which can all contribute to balanced hormones. Avocados are rich in healthy monounsaturated fats and may help regulate cortisol levels, while offering antioxidant protection.
6. Pomegranate
Testosterone is critical for many functions, including muscle development and sex drive. However, low testosterone (also known as hypogonadism) can impact a man’s overall health and wellness. Diet has a significant influence on the body’s natural production of this hormone. Eating the right foods can help boost testosterone and promote a healthy lifestyle.
Eggs, leafy greens and fatty fish are high in vitamin D, which helps with testosterone levels. Fatty fish are also rich in omega-3 fatty acids, which play a role in testosterone production and sperm development. One small 2022 study found that consuming tuna daily for 15 days increased testosterone levels by as much as 170 percent.
Pomegranate is packed with antioxidants, which help combat oxidative stress that can decrease testosterone. Pomegranate also contains nitrates, which improve blood flow and nitric oxide production. In addition to boosting testosterone levels, pomegranate may also enhance sperm health and help with sexual issues like erectile dysfunction.
Avoiding unhealthy processed foods, getting adequate sleep, and minimizing stress are all good ways to support healthy testosterone levels. If dietary changes don’t work, medical treatments may be available to help boost testosterone. For example, hormone replacement therapy (TRT) has been shown to increase testosterone levels and reduce symptoms of low T, such as fatigue and libido. A healthcare provider can recommend the right treatment options for each individual patient.
