Here Are 7 Great Foods That Boost Testosterone

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Although there are various strategies to increase testosterone levels, eating foods that increase testosterone can be one of the more effective ways to raise levels.

So, what are the best foods to increase testosterone? Will consuming testosterone boosting foods actually increase testosterone production in a significant way?

In this article, we will provide a list of the best foods that boost testosterone to help you choose nutritious testosterone booster foods to add to your diet when you need a natural way to raise testosterone levels.

Let’s dive in! 

A man flexing his biceps.

Here Are 7 Foods That Boost Testosterone

Here are some of the best testosterone booster foods to increase levels naturally:

#1: Tuna and Salmon

Several sources of fish and seafood can potentially increase testosterone levels.

Fatty fish, in particular, can help raise testosterone. Some of the best fish to eat to support testosterone production include tuna, salmon, sardines, and mackerel.

Not only are fatty fish effective foods to increase testosterone levels, but the omega-3 fatty oils in these fish help support heart health and reduce inflammation.

Plus, research has found that fish oil supplements can increase sperm count as well as sperm motility and function.

Fatty fish like tuna, salmon, and sardines also provide vitamin D, which is a hormone that provides numerous benefits to the body. 

Like testosterone, vitamin D is a steroid hormone. It can be synthesized in the skin when exposed to sunlight and is manufactured by the body from cholesterol.

Olives and olive oil, foods that boost testosterone.

#2: Extra-Virgin Olive Oil

There have been numerous research studies that have demonstrated the widespread health benefits of following the Mediterranean diet, such as improved heart health, better weight management, lower blood pressure, and a reduced risk of cancer.

One of the hallmarks of the Mediterranean diet is olive oil.

Studies have also found that olive oil may help increase serum testosterone levels in healthy adult men.

This seems to be due to the fact that compounds in olive oil—perhaps the monounsaturated fats and vitamin E, along with the specific swath of antioxidants and polyphenols—were found to increase levels of luteinizing hormone. 

This hormone also has key reproductive functions in women, but in men (the study participants), luteinizing hormone helps stimulate the cells in the testicles to produce testosterone.

Therefore, consuming olives and olive oil (and potentially other healthy sources of monounsaturated fats, such as nuts and avocados) may be among the best foods to boost testosterone production in the body.

Oysters and a lemon wedge.

#3: Seafood

Some of the best foods to boost testosterone levels are those that provide a good level of zinc, a mineral that supports testosterone production.

There are several great food sources of zinc, but among the best foods to eat to raise testosterone levels by providing ample zinc are oysters.

​​In fact, oysters provide more zinc per serving than any other food.

Zinc not only supports healthy testosterone production but is also crucial for overall reproductive health and sperm health in men.

There is even evidence to suggest that biological males who have a zinc deficiency can develop hypogonadism, especially if the zinc deficiency is severe. This condition occurs when the body does not produce enough testosterone. 

Zinc deficiency in biological males can also lead to impotence and issues with maintaining an erection. Low zinc levels can also cause delayed sexual maturation in prepubescent males.

Therefore, when you are looking for the best foods to naturally boost testosterone, choosing foods that provide zinc can be a great way to ensure that your body has an adequate amount of this micronutrient to produce testosterone and support male fertility and sexual function.

In addition to oysters, other seafood that can help raise testosterone levels by ensuring your diet provides enough zinc include crab and other shellfish.

One important thing to note is that when you are eating foods to increase testosterone that contain zinc, you want to ensure that you are not consuming significant amounts of copper at the same time because copper impedes the absorption of zinc.

Ginger root.

#4: Ginger

Ginger has been incorporated into traditional medicine and natural remedies for a variety of ailments ranging from nausea to infertility for centuries.

Due to the long history of consuming ginger for medicinal and health-supporting benefits, this root has been studied extensively over the years.

Among the findings, there’s been some evidence to suggest that eating ginger may help improve fertility in men.

For example, one study conducted with 75 men with infertility issues found that men who took a ginger supplement daily for three months saw an increase in testosterone levels of 17.7%.

The researchers noted that ginger may help support the health of sperm, which in turn can improve male fertility.

An animal study found that ginger supplements increased testosterone levels and antioxidant levels in subjects with diabetes.

Diabetes is one of the medical conditions that can impede testosterone production and compromise male sexual performance due to concurrent circulation issues.

Kale.

#5: Green Leafy Vegetables

It seems that almost every list of the best foods for X problem or nutrient include dark leafy green vegetables such as spinach, kale, collard greens, Swiss chard, and mustard greens. 

Therefore, it’s probably not surprising that dark leafy green vegetables also land a spot on this list of the best foods to boost testosterone.

Dark leafy green vegetables are rich in numerous vitamins and minerals, along with potent antioxidants, to support overall health. For example, spinach, Swiss chard, and kale are rich in magnesium, an essential mineral that can potentially increase testosterone production.

One study found that magnesium supplementation increased testosterone levels in both active and sedentary individuals, with a greater increase seen in individuals who were active.

Some dark leafy green vegetables, such as beet greens and spinach, are also great sources of nitrates.

Although nitrates do not necessarily directly increase testosterone production, a diet high in nitrates may improve sexual performance and sexual arousal. Nitrates increase the body’s production of nitric oxide, a vasodilator.

Some men who struggle with erectile dysfunction have difficulties with circulation of the small blood vessels leading to and from the penis.

Because nitric oxide acts as a natural vasodilator that helps relax and open up the blood vessels, eating foods rich in nitrates may help support better sexual performance.

Thus, by adding more dark leafy greens to your diet, you may be able to get a powerful one-two punch of higher testosterone levels for better circulation for improved health, vitality, and sexual function.

Five bottles of milk.

#6: Fortified Plant-Based Milk

As mentioned, vitamin D is one of the key nutrients necessary to support healthy testosterone levels in men.

Evidence from research studies has found that vitamin D can help increase testosterone levels in men, so when you are looking for a list of the best foods to boost testosterone, consider natural food sources of vitamin D.

However, the study involved a dosage much higher than the recommended daily dosage (3,332 IU in the study vs. 400 IU), so it’s unclear if lower vitamin D intakes would yield similar testosterone-boosting benefits.

Unfortunately, vitamin D is not present in many foods typically incorporated into the Western diet. However, you can get vitamin D from foods such as egg yolks, organ meats, and fatty fish.

Another good way to get vitamin D in the diet is through foods and beverages fortified with vitamin D.

Salmon on a cutting board.

Although vitamin D-fortified foods are not a natural source of vitamin D, consuming foods fortified with vitamin D can still be an effective way to ensure you are getting plenty of this fat-soluble vitamin.

Indeed, nutritional surveys have determined that the majority of vitamin D consumed in the American diet does come from foods fortified with vitamin D rather than those that provide vitamin D naturally.

Examples of some of the best vitamin D-fortified foods and beverages to include on your testosterone boosting foods list are orange juice, soy milk, and other plant-based kinds of milk such as almond milk, tofu, breakfast cereals, milk, and dairy products.

Many of these products may be fortified with upwards of 25% of your vitamin D or more, depending on the particular food or drink as well as the manufacturer.

Hard boiled eggs.

#7: Eggs

Eggs are one of the best foods that boost testosterone levels because they provide a cocktail of nutrients that can support testosterone production.

For example, egg yolks provide vitamin D, which can help increase testosterone levels.

Eggs also provide protein, and egg yolks contain selenium, which is a mineral that confers antioxidant effects in the body.

Some research has found that selenium may increase the production of testosterone by enhancing the expression of certain genes and activating certain pathways that facilitate endogenous testosterone production.

Other studies have found that people who have normal serum selenium levels have higher testosterone levels, pointing to an association between selenium and testosterone.

Particularly if your diet tends to be low in selenium or you have a selenium deficiency, it may be that eating eggs or other food sources of selenium may help boost testosterone levels in your body.

Keep in mind that although many people demonize whole eggs because egg yolks are high in cholesterol, the micronutrients that make eggs one of the foods that increase testosterone are contained in the yolks, so you have to consume the whole egg rather than just the egg white if you want to eat eggs to increase testosterone levels.

If you are interested in considering another research-backed way to potentially boost testosterone levels naturally, check out our article about Tongkat Ali supplements here.

Diagnosis, low testosterone written on a clipboard.
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Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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