Foods that boost testosterone

Most people know that testosterone has something to do with what makes a man manly. That’s mostly true. It is the primary sex hormone in males, and high testosterone levels contribute to increased muscle mass and muscle strength, more body hair, higher energy levels, and a stronger sex drive. But testosterone has other important functions in the body, and when testosterone levels are too low—a condition commonly called “low T” or testosterone deficiency—it can lead to problems beyond just a waning libido, in not just men but women as well.

“Testosterone levels decrease gradually with age, and many medical conditions, including diabetes, HIV, chronic use of narcotic medication or steroids, chemotherapy, and testicular radiation, can contribute to lower testosterone production,” explains Raevti Bole, MD, a urologist at the Cleveland Clinic and member of the American Urological Association. “Symptoms of low T include fatigue or low energy, low physical endurance, low sex drive, erectile dysfunction, low mood, muscle weakness and low motivation.”

That’s why all adults need to maintain healthy testosterone levels. For some people with low testosterone, that could mean treating any underlying health conditions, taking supplements, or undergoing medical treatments, such as testosterone replacement therapy. However, some people find that simple lifestyle changes can often be enough to boost testosterone levels, and one natural way to begin is by incorporating more testosterone-boosting foods into a healthy diet.

How diet affects testosterone levels

Testosterone, primarily a male sexual hormone, is produced mainly by the body’s gonads, which is where the medical name for low T—hypogonadism—comes from. In males, that means the testicles. In females, who typically have far lower testosterone levels than males, the gonads are the ovaries. The body’s adrenal gland also makes a small amount of testosterone in both sexes.

“The brain sends signals to the pituitary gland, which produces hormones that are released into the bloodstream. Those hormones act on the testes in men to stimulate the production of testosterone,” says Ronald S. Swerdloff, MD, a professor of medicine at UCLA Medical School and spokesperson for the Endocrine Society. “The testosterone is then released into the blood to act on many tissues through receptors. The testosterone made in the testes also stimulates sperm production.”

How well the body’s testosterone-producing process runs can depend on a lot of things, but perhaps the most important non-genetic risk factor is overall health, and, as the medical community will tell you, a large part of overall health is eating a healthy diet and watching your weight. A study published in 2018 found that “dietary-related factors may serve as important intermediates” in the relationship between obesity and low testosterone levels (T-levels). The study results suggested that people who eat Western-style food (bread and pastries, dairy products, and desserts) and eat out more frequently than they eat homemade foods are more likely to have an unhealthy body composition and low T-levels. As a result, they’re more likely to develop hypogonadism. 

Being overweight may contribute to low testosterone, but paradoxically, a diet high in healthy fats, such as those found in fish, nuts, and avocados, can help keep testosterone levels up. A meta-analysis of six studies evaluating the relationship between fat intake and male testosterone levels published in 2021 revealed that low-fat diets moderately decrease T-levels in men via a reduction in testicular testosterone production. However, the review did note that more controlled trials are needed to confirm the findings.

Foods that naturally boost testosterone

Maintaining a healthy weight and eating a balanced diet that includes omega-3 fatty acids are the best ways to avoid experiencing low T in the first place. If testosterone levels get too low, there aren’t any magic foods you can eat that will suddenly make the levels jump, according to Angel Planells, RDN, a national media spokesperson for the Academy of Nutrition & Dietetics. “It’s not like if I eat garlic, I will be full of testosterone. It’s more complicated than that.” 

As with foods, no particular vitamin or mineral will immediately cause a significant increase in testosterone, but a few nutrients play a critical role in testosterone production.

Foods rich in vitamin D

Vitamin D acts as a prohormone during testosterone production, meaning it plays an important role in enhancing the production process in the gonads. A Danish study published in 2020 recommended vitamin D as part of a treatment for infertile men. In addition to sunlight and foods like eggs, meat, and fish, vitamin D can be taken as part of a multivitamin or as either of two supplement forms, vitamin D2 and vitamin D3. Doctors recommend getting about 600 international units (IU) of vitamin D per day for people ages 1 to 70. Ingesting too much vitamin D (more than 4,000 IU) can lead to nausea, weakness, constipation, heart rhythm problems, kidney stones, or kidney damage. Vitamin D supplementation can also interact with some prescription medications, so be sure to consult a healthcare provider before taking vitamin D supplements.

Vitamin D also promotes bone health, which is important since low T can cause bones to become more brittle. According to a study of the male reproductive tract, taking vitamin D supplements may increase testosterone levels, although more research is needed. 

Vitamin D-rich foods include fish high in fatty acids, egg yolks, mushrooms, cheese, beef, liver, milk, and certain cereals. 

Foods rich in magnesium

Researchers aren’t certain why magnesium can help increase testosterone production, but they suspect it might have to do with the way magnesium reduces oxidative stress in the body. Clinical studies have shown a relationship between magnesium deficiency and lower testosterone levels. Doctors recommend about 270–400 milligrams (mg) of magnesium daily for adult males and about 280–300 mg daily for adult females. Magnesium supplements are available in a number of different forms, but taking too much magnesium as a supplement can cause nausea, diarrhea, and cramping in some people.

Magnesium-rich foods include seeds, nuts, and legumes; whole grains; dark chocolate; avocados; cocoa products; and cruciferous vegetables (e.g., leafy greens, broccoli, Brussels sprouts, and cauliflower).

Foods rich in zinc

Zinc plays a crucial role in helping the body convert testosterone into a substance that stimulates prostate growth and hair growth. It can also help stimulate testosterone production. A healthy diet usually provides enough zinc daily (about 11 mg for men and 8 mg for women), but oral supplements are available for people with low zinc levels. Doctors say not to take intranasal zinc, which has been linked to a loss of the sense of smell. Taking too much oral zinc (more than 40 mg a day) can cause nausea, vomiting, diarrhea, or headaches.

Red meat, lobster, oysters, and crab have high levels of zinc. You can also get zinc from skinless poultry and fatty fish, such as tuna, salmon, swordfish, mackerel, anchovies, sardines, and herring—all rich in omega-3 fatty acids.

Foods rich in flavonoids

Flavonoids are naturally occurring substances found in many fruits and vegetables, onions, honey, olive oil, and some beverages, including chamomile tea, wine, and beer. They have antioxidant qualities and have a positive impact on testosterone levels by inhibiting testosterone from converting into a compound called estradiol. Although there is no established recommended daily allowance for flavonoids, doctors estimate that most U.S. adults average between 200 and 250 mg per day. Flavonoids are available in numerous supplement forms, and there are reportedly no adverse effects from a high intake of flavonoids from plant-based foods.

Foods rich in flavonoids include tea, leafy vegetables, onions, apples, berries, cherries, soybeans, and citrus fruits. 

Foods that boost testosterone and prostate health

According to research, low testosterone can lead to a poorer prognosis and higher tumor burden among patients with prostate cancer. Two of the best foods for testosterone, fatty fish and cruciferous vegetables, are also good for the prostate. The best foods for prostate health also include:

• Berries are a great source of powerful antioxidants that remove cancer-causing free radicals from the body. Strawberries, raspberries, blackberries, and blueberries are some of the best types of berries for your prostate.
• Cooked tomatoes are high in lycopene, which is another powerful antioxidant found in the cell walls of tomatoes. Cooking tomatoes makes it easier for the body to access lycopene and deliver it to the prostate. 
• Coffee and tea: Although tea often gets the most credit for being rich in antioxidants,  one study published in 2013 found that the total antioxidant content (TAC) of roasted coffee is the same as the TAC of tea.

Foods to avoid for optimal testosterone levels 

To achieve healthy testosterone levels, the most important thing is to eat a healthy, balanced diet rather than trying to avoid specific foods. That means trying to cut out “Western-style” items, such as processed foods and foods high in sugar. This will help stave off obesity, which is a frequent indicator of low testosterone levels. 

How to add testosterone-boosting foods to your diet

If you’re looking to incorporate foods that boost testosterone into your diet, the best way to start is by ensuring that your diet is balanced and healthy to begin with. Once your regular diet is as healthy and balanced as you can make it, Planells recommends incorporating more testosterone-boosting, nutrient-dense foods into your meals. To get started:

• Aim for five servings a day of fruits and vegetables. 
• Choose whole grains instead of refined grains. 
• Limit your consumption of red meat by choosing leaner cuts of animal protein or seafood, poultry, beans, eggs, or tofu. 
• Consume healthy fats, such as those found in olive oil, avocados, and nuts (especially almonds, walnuts, or pistachios). 
• Limit your intake of sugar-sweetened beverages. 
• Reduce your sodium intake.
• Be mindful of portion sizes.

A five-day meal plan of testosterone-boosting foods might look like this:

Day 1

• Breakfast: Eggs and whole-grain toast
• Lunch: Turkey and avocado wrap with a spinach tortilla
• Dinner: Grilled swordfish (or another fatty fish) and spinach salad with extra-virgin olive oil dressing

Day 2

• Breakfast: Smashed avocado on whole-grain toast, vitamin D-fortified cereal and milk
• Lunch: Smoked salmon and a collard green salad with peas and pumpkin seeds
• Dinner: Asian-style garlic beef and broccoli over brown rice

Day 3

• Breakfast: Yogurt with mixed berries and nuts
• Lunch: Grilled chicken breast with cashews and black bean salad
• Dinner: Tuna steak with cauliflower and edamame

Day 4

• Breakfast: Cheese and spinach omelet with a side of citrus fruits
• Lunch: Cobb salad with grilled chicken, avocado, hard-boiled eggs, and spinach
• Dinner: Grilled steak with sauteed mushrooms and onions

Day 5

• Breakfast: Fruit smoothie with berries, watermelon, banana, and vitamin D-fortified milk
• Lunch: Lobster roll on a whole-grain bun with kale salad
• Dinner: Whole-grain pasta with meat sauce made from ground beef and cooked tomatoes

Other ways to maintain high testosterone levels

While eating a balanced diet high in healthy fats has been shown to produce numerous health benefits and can help boost testosterone levels, it shouldn’t be the only step people with low testosterone should take. Other ways to help keep T-levels where they should be include minimizing stress and getting plenty of exercise—specifically resistance training.

Summary: Eating right and staying healthy can help boost testosterone levels

For people with low T-levels, a healthy, balanced, high-fat diet is key to good health and can be a great step toward raising testosterone levels back to where they should be. But just eating the right things is only part of the solution. Getting plenty of exercise and maintaining a healthy weight are equally important when it comes to overall health and having more energy. However, if you find that your testosterone levels are still too low despite eating right and exercising, or if you have any other health concerns, don’t hesitate to consult a healthcare provider to see what other testosterone-boosting measures might work best for you.