10 Testosterone-Boosting Foods

Testosterone is a male hormone produced by the testicles. It is essential for the proper development of male sexual characteristics and plays a role in building and maintaining muscle mass, normal bone growth.

Good levels of testosterone are necessary for a general feeling of well-being, and for the stimulation of a healthy sex drive. As a result, many men seek to naturally increase testosterone levels.

One way in which this can be achieved in through diet. While some foods can deplete testosterone balance, others have been proven to restore testosterone levels in men.

In this article, we list the best foods for increasing testosterone levels

The importance of hormonal balance in men

Estrogen is essentially a female hormone, but men manufacture a certain amount of estrogen – which has some important health benefits.

Estrogen in men is needed for the regulation of testosterone, several brain functions, cholesterol control, as well as sexual function – libido in particular.

If your hormones are not out of kilter, testosterone and estrogen are usually maintained in the correct balance in the male body. As a man ages, the level of testosterone in his body, mostly from the age of 30, slowly decreases and continues to do so throughout life.

What are the symptoms of low testosterone?

When there is a drastic decrease in testosterone levels in men, the delicate balance between the two sex hormones is disturbed.

Estrogen then becomes the dominant sex hormone, and a man may begin to develop some feminine characteristics. These may include:

  • Decreased erectile function, combined with low libido issues.

  • Decreased sexual desire.

  • Enlarged breast tissue, which is often referred to as Gynecomastia.

  • More abdominal fat.

  • Fatigue and depression.

10 foods to eat to boost testosterone

Due to the potential dangers of chemical testosterone boosters, men who simply want to build muscle or increase their sexual ability should seek more natural means to increase T levels.

Extensive research by health scientists has identified several foods whose compounds and constituents promote the production of testosterone in the body. Note that vitamin D and zinc are forerunners when it comes to the natural production of testosterone.

Here is a list of the top foods that boost testosterone naturally.

1) Oysters

Oysters. Oysters have long been considered to be an aphrodisiac, and this may be because it is high in zinc. Zinc is known as the ultimate sex mineral, as it appears to keep your sexual responses in tip-top condition.

Zinc promotes good blood flow to all parts of the body, including the genitals and the testicles where testosterone is produced.

2) Tuna

Tuna. This fish is rich in vitamin D, which is linked to a longer healthier life, and a good supply of vitamin D in the body naturally in increase testosterone levels because it plays a vital role in all hormone production.

Salmon and sardines are other good sources if you are not too keen on tuna.

3) Fortified cereals

Fortified cereals. Certain cereal brands are fortified with vitamin D, as well as other heart-healthy nutrients. If you include fortified cereals into your breakfast plans, it will give you a great start to the day – and your T levels.

4) Onions and Garlic

Onions and garlic are loaded with good things for general all-round health. It is useful for the flavors in cooking, and also handy in the bedroom basics. These two vegetables raise the levels of a hormone, which triggers your body to make more testosterone and increases the production of healthy sperm.

5) Beans

Beans. The humble bean has more benefits for male-hormones than you may realize. White kidney beans, as well as black beans, are all considered to be very rich in vitamin D and zinc. Baked beans also offer the same nutrients but in lower quantities. All beans are high in excellent plant-based protein.

6) Green leafy vegetables

Green leafy vegetables. Plant-based foods such as spinach and kale have a high content of magnesium, which is beneficial for a healthy heart and good blood flow. Improved blood flow to the genital area includes that to the testicles where testosterone is produced.

Magnesium also blocks a certain protein from binding with testosterone and reduces the amount of testosterone that needs to be produced. Spinach is extremely high in magnesium, as are almonds, cashews, and peanuts.

7) Grass-fed Beef

Grass-fed Beef. Lean beef has nutrients that can boost your testosterone. A lean cut of steak is one example, while beef liver is an excellent source of vitamin D, and ground beef is high in zinc.

8) Eggs

Eggs. Eggs provide a complete protein experience for a quick meal, but the good thing about eggs is that they are also packed with nutrients and extremely rich in vitamin D, to give your T levels a real boost.

9) Chicken

Chicken. Chicken breast fillets are high in all the B vitamins necessary for good health. A further benefit is that there are also good levels of zinc present, so necessary for testosterone health.

10) Olive oil

Olive oil is a staple element in the Mediterranean diet and for good reason. It is a healthy source of monounsaturated fats and has been found in some studies to increase testosterone levels.

One small scale study that reviewed the effect of extra virgin olive on testosterone levels in healthy Moroccan men found that testosterone and luteinizing hormone serum concentrations significantly increased.

These foods are very important to add to your diet, whether or not you suffer from low T. Good levels of zinc and vitamin D are absolutely crucial to naturally boost testosterone. When you do not get enough zinc and vitamin D into your system, the body makes a substance that binds with testosterone, making it less effective than it is supposed to be.

Testosterone hormone replacements

If you’re diagnosed with low testosterone, you may be prescribed testosterone hormone replacements, such as:

  • tablets or pills

  • skin patches

  • topical gel

  • injections

These medications can also come with the risk of serious side effects, so make sure you discuss all of them with your doctor beforehand.

Additionally, consider making dietary adjustments to boost your overall health, not just to treat low T.


There have many in-depth investigations and studies about the benefits of foods that offer natural testosterone enhancers, the most important being vitamin D and zinc.

Following a healthy diet and focusing on the correct foods which provide a good amount of all-round nutrients will keep your testosterone levels and health and well being on track safely and naturally.

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  1. Derouiche A1, Jafri A, Driouch I, El Khasmi M, Adlouni A, Benajiba N, Bamou Y, Saile R, Benouhoud M.. “Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men..” Natural Product Communications 8.1 (2013): p51-3.

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