{"id":61839,"date":"2023-12-01T16:34:20","date_gmt":"2023-12-01T21:34:20","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=61839"},"modified":"2025-09-03T22:45:20","modified_gmt":"2025-09-04T02:45:20","slug":"foods-that-boost-testosterone","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/foods-that-boost-testosterone\/","title":{"rendered":"Foods that boost testosterone"},"content":{"rendered":"

Most people know that testosterone has something to do with what makes a man manly. That\u2019s 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\u2014a condition commonly called \u201clow T\u201d or testosterone deficiency\u2014it can lead to problems beyond just a waning libido, in not just men but women as well.<\/span><\/p>\n

\u201cTestosterone 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,\u201d explains <\/span>Raevti Bole, MD<\/span><\/a>, a urologist at the Cleveland Clinic and member of the <\/span>American Urological Association<\/span><\/a>. \u201cSymptoms of low T include fatigue or low energy, low physical endurance, low sex drive, erectile dysfunction, low mood, muscle weakness and low motivation.\u201d<\/span><\/p>\n

That\u2019s 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.<\/span><\/p>\n

How diet affects testosterone levels<\/span><\/h2>\n

Testosterone, primarily a male sexual hormone, is produced mainly by the body\u2019s gonads, which is where the medical name for low T\u2014hypogonadism\u2014comes 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\u2019s adrenal gland also makes a small amount of testosterone in both sexes.<\/span><\/p>\n

\u201cThe 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,\u201d says <\/span>Ronald S. Swerdloff, MD<\/span><\/a>, a professor of medicine at UCLA Medical School and spokesperson for the <\/span>Endocrine Society<\/span><\/a>. \u201cThe testosterone is then released into the blood to act on many tissues through receptors. The testosterone made in the testes also stimulates sperm production.\u201d<\/span><\/p>\n

How well the body\u2019s 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. One study found that \u201c<\/span>dietary-related factors may serve as important intermediates<\/span><\/a>\u201d 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\u2019re more likely to develop hypogonadism.\u00a0<\/span><\/p>\n

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\u00a0<\/span>meta-analysis of six studies evaluating the relationship between fat intake and male testosterone levels <\/span><\/a>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.<\/span><\/p>\n

Foods that naturally boost testosterone<\/span><\/h2>\n

Maintaining a healthy weight and eating <\/span>a balanced diet that includes omega-3 fatty acids<\/span><\/a> are the best ways to avoid experiencing low T in the first place. If testosterone levels get too low, there aren\u2019t any magic foods you can eat that will suddenly make the levels jump, according to <\/span>Angel Planells, RDN<\/span><\/a>, a national media spokesperson for the <\/span>Academy of Nutrition & Dietetics<\/span><\/a>. \u201cIt\u2019s not like if I eat garlic, I will be full of testosterone. It\u2019s more complicated than that.\u201d\u00a0<\/span><\/p>\n

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.<\/span><\/p>\n

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Foods rich in vitamin D<\/span><\/h3>\n

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 <\/span>vitamin D as part of a treatment for infertile men<\/span><\/a>. 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 <\/span>600 international units (IU) of vitamin D per day<\/span><\/a> 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.<\/span><\/p>\n

Vitamin D also promotes bone health<\/span><\/a>, which is important since <\/span>low T can cause bones to become more brittle<\/span><\/a>. According to a study of the male reproductive tract, <\/span>taking vitamin D supplements may increase testosterone levels<\/span><\/a>, although more research is needed.\u00a0<\/span><\/p>\n

Vitamin D-rich foods include fish high in fatty acids, egg yolks, mushrooms, cheese, beef, liver, milk, and certain cereals.\u00a0<\/span><\/p>\n

Foods rich in magnesium<\/span><\/h3>\n

Researchers aren\u2019t 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 <\/span>270\u2013400 milligrams (mg) of magnesium daily for adult males and about 280\u2013300 mg <\/span><\/a>daily<\/a> 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.<\/span><\/p>\n

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).<\/span><\/p>\n

Foods rich in zinc<\/span><\/h3>\n

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 <\/span>enough zinc<\/span><\/a> 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.<\/span><\/p>\n

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\u2014all rich in omega-3 fatty acids.<\/span><\/p>\n

Foods rich in flavonoids<\/span><\/h3>\n

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, <\/span>doctors<\/span><\/a> 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.<\/span><\/p>\n

Foods rich in flavonoids<\/span><\/a> include tea, leafy vegetables, onions, apples, berries, cherries, soybeans, and citrus fruits.\u00a0<\/span><\/p>\n

Foods that boost testosterone and prostate health<\/span><\/h2>\n

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