Testosterone is a sexual hormone that affects bone health, muscle mass, sexual function, and fertility.
Also known as hypogonadis, testosterone deficiency is erectile dysfunction, anxiety, fatigue, a sick feeling, depression, lack of desire to engage in sexual activity, and declining mental activity. It is essential to understand that the amount of testosterone in a person’s body will naturally decline with age, but some lifestyle choices, illnesses and other factors may have an impact. (1)
Fortunately, testosterone levels can be boosted through various medical procedures, particularly in younger men, but dietary and lifestyle modifications can also stimulate the body to produce more testosterone.
Research
What role does testosterone play in the body?
While testosterone is produced in males as well as females during sexual development, there are two key differences. First, testosterone is produced in the testes in males and the adrenal glands and ovaries in females. Second, testosterone is produced in greater quantities in males compared to females. (2)
This male sex hormone is essential for maintaining bone health, enhancing libido, and building muscle. Therefore, you may experience some undesirable effects if it drops below a specific threshold. You should pay close attention to your lifestyle and choose healthy hobbies like frequent exercise, especially if you are past the age of 30. (3)
Here are some noticeable signs of low testosterone levels that emerge as you age:
- Increased hair loss
- Cardiovascular issues
- Low sex drive
- Trouble getting erections
- Depression
- Loss of muscle mass Depression
- Low energy levels
- Mental fogginess
- Obesity
Related: Our top 10 testosterone booster picks
Top 20 best foods that support testosterone
1. Tuna
Tuna is an excellent source of Vitamin D, which has numerous health benefits. Even if you don’t like its smell, once you learn how healthy it is, that will be no issue of concern.
Numerous studies have linked higher levels of vitamin D in the body to higher T levels. Therefore, tuna may be highly beneficial for men who have fertility problems or low T levels. (4)
2. Salmon
Due to its high magnesium, vitamin B, and omega-3 fatty acids content, all of which have been shown to raise testosterone levels, high-quality wild salmon is a great addition to the list of foods that can naturally improve testosterone levels. (5)
Moreover, it aids in lowering the level of “Sex Hormone Binding Globulin,” which renders testosterone inactive. If Sex hormone Binding Globulin is lowered, the testosterone already present in your body can have a better impact.
3. Pomegranate
According to some reports, pomegranate can raise testosterone levels in men by up to 24%. Additionally, it has a wealth of antioxidants and minerals that help improve your general wellbeing, including folate, fiber, potassium, and various vitamins.
It can also help lower the risk of prostate cancer in men. Additionally, even if a person has prostate cancer and starts consuming pomegranate juice, there’s a chance that it will promote the death of cancer cells, which will likely slow metastasis. It may also aid in the treatment of erectile dysfunction since it helps promote proper circulation throughout your body. (6)
4. Honey
Boron, which is abundant in honey, is thought to increase testosterone. Honey also contains a variety of antioxidants, which help reduce the incidence of cancer and heart attacks.
However, it is important to note that honey should not be consumed in excess due to its high calorie and sugar content, which makes it less suitable for diabetics. (7)
5. Oysters
There is scientific evidence that supports the claim behind the aphrodisiac effect of oysters. Your libido increases as your T levels rise, and oysters are rich in zinc which is essential for testosterone production. (8)
6. Grapes
One of the key components of grapes is resveratrol, which is essential for increasing testosterone levels in men and supporting the production of strong, healthy sperm. Additionally, it greatly improves your reproductive function by naturally triggering erections, increasing libido, and boosting sperm count. (9)
Additionally, including grapes in your daily diet helps boost epidermal sperm motility. Simply put, your sperm will swim more quickly.
7. Spinach
Spinach is very high in magnesium, which helps improve blood flow throughout the body. Improved blood flow means better, stronger penile erections.
Additionally, spinach contains minerals that stop some proteins from fusing with testosterone, allowing your body to store larger quantities of free testosterone. (10)
Additionally, it contains a variety of vitamins, including vitamins A, C, and K1, and can help slow the aging process by reducing the oxidative stress brought on by free radicals (metabolic byproducts).
8. Red meat
Red meat contains large amounts of both Zinc and Vitamin D. As you may already know, zinc plays a key role in the male body’s ability to produce testosterone. Additionally, if present in insufficient quantities, it may lead to health issues like erectile dysfunction.
However this does not mean that you should start eating red meat in excess. That wouldn’t produce the desired outcomes. Instead, it may raise your risk of developing more severe health conditions, such as colon cancer. Moderation is the key. (11)
9. Garlic
Allicin, a substance found in garlic, is helpful in lowering cortisol levels. The same adrenal gland that makes testosterone also makes cortisol. When your body is under stress, cortisol is produced, and this affects the production of testosterone as well as other biological processes.
As a result, by lowering your cortisol levels, you enable the adrenal gland to create testosterone more efficiently. Garlic is a cortisol reducer, so even if it doesn’t directly increase testosterone levels, it does so indirectly. (12)
Because not everyone enjoys the flavor of uncooked garlic and some people may find it challenging to consume it, but studies suggest that garlic is best consumed raw.
10. Milk
Milk can help you boost your testosterone levels, in addition to helping you get a lean physique. This is due to the fact that it is rich in amino acids, which help stimulate the production of some anabolic hormones. These hormones support the development of lean muscle mass and boost T levels, while also reducing excess body fat.
Additionally, it is a great source of nutrients, which is why it is used to feed babies and toddlers. The minerals, nutrients, proteins, lipids, vitamins, and other ingredients in milk have been shown to boost testosterone production and overall health. (13)
11. Cabbage
Although men also have female hormones like estrogen, the amounts are significantly less, compared to females. Low estrogen levels in males are necessary to improve the efficiency of testosterone and you can achieve this by incorporating more cabbage into your diet.
That is because cabbage contains indole-3-carbinol, which has been shown to aid in testosterone production and proper function. By lowering estrogen levels in men, this chemical helps testosterone execute its job of dominating more effectively. (14)
Cabbage has a high nutritional profile despite having few calories. It is a good source of manganese, calcium, potassium, magnesium, vitamin C, vitamin K, folate, protein, and fiber.
12. Eggs
The elements present in eggs, especially the yolk, play a key role in boosting testosterone levels. Eggs are a great source of protein and also help develop muscle.
Eggs are rich in numerous vitamins, including vitamins A, B2, B5, B12, B6, K, E, and D. They also have healthy levels of zinc and good fats.
It would be better to speak with your doctor before including eggs in your daily diet if you have any concerns about your cholesterol levels that you think may be exacerbated by eggs. (15)
13. Venison
Studies indicate that venison contains everything that a person’s daily diet should have, including a well-balanced mix of proteins, lipids, minerals like iron and zinc, amino acids, vitamins, and much more.
Venison can significantly improve testosterone levels and overall reproductive health, especially in men. Additionally, it helps improve skin health. (16)
14. Lemons
Lemons and other citrus fruits are excellent diets for raising testosterone levels in the body. Just like garlic, they aid in lowering cortisol levels, allowing testosterone to be produced more efficiently.
Lemons are also rich in vitamin A, which is necessary for the synthesis of testosterone and may help lower estrogen levels, thereby increasing the potency of testosterone. (17)
15. Porridge oats
Porridge oats are rich in B vitamins which are essential for healthy testosterone synthesis. There are numerous different B vitamins, many of which are present in diets that increase testosterone.
One B vitamin that has a very direct impact on testosterone production is vitamin B6, which inhibits the formation of estrogen and helps testosterone levels increase. Oats are one of many great foods that are great for raising testosterone levels because they are a great source of a variety of B Vitamins. (18)
16. Almonds
Almonds are very rich in the mineral Zinc, which has been shown to help increase testosterone levels, especially in males who are zinc deficient. Zinc deficiency may prevent the pituitary gland from releasing various important hormones that help boost testosterone production. (19)
You can prevent zinc deficiency and boost your testosterone levels by consuming meals high in zinc, such as almonds.
17. Bananas
Bromelain, an enzyme found in bananas, has been shown to help increase testosterone levels. Bananas are the ideal on-the-go snack because they are also great for preserving energy levels and lowering antioxidants. (20)
18. Shellfish
Shellfish are high in trace elements like magnesium and zinc, which have been shown to significantly increase testosterone levels. Incorporating shellfish into your diet is a good way of ensuring your body gets all the necessary building blocks required to easily and effectively produce all the testosterone it needs. (21)
19. Extra-virgin olive oil
The Mediterranean diet, which has long been recognized as one of the healthiest diets, includes olive oil as a vital ingredient. As a result, it is an excellent place to start when making a smart dietary decision.
Small-scale clinical studies have indicated that extra virgin olive oil can help boost testosterone levels in young, healthy men, in addition to other health benefits of adhering to a good diet. (22)
20. Beans
It’s highly likely that when it comes to increasing reproductive health, beans aren’t at the top of many people’s minds. They are typically known for their effervescent effects.
A healthy plant-based diet must include beans, as well as lentils, chickpeas, and other legumes in general. These foods are high in carbohydrates, proteins, and both magnesium and zinc.
Increasing your beans intake is an affordable, tasty, and healthy approach to achieve this health goal because increasing these two crucial minerals helps boost testosterone levels. (23)
Are there other ways of boosting your testosterone levels?
Yes, there are a variety of natural strategies you can use to raise your testosterone levels. To identify the obstacles preventing you from increasing your testosterone levels, ask yourself the following questions: (24)
Are you getting enough sleep?
The level of the primary stress hormone in the human body rises due to lack of sleep and rest. This hormone is called cortisol, and when it rises, your testosterone production declines.
Have you been working out regularly?
Your body releases more testosterone the more you exercise. As a result, it is extremely important to incorporate regular exercise into your daily schedule in order to boost the production of testosterone.
Are you eating a balanced diet?
A balanced diet is essential for maintaining optimal T-levels in your body and improving overall health. Zinc, magnesium and boron are some of the most important nutrients that can help the body maintain healthy testosterone levels.
Related: Top foods for weight gain
The bottom line
There are several solutions available if you’re having issues with your testosterone levels or simply want a natural boost.
You can make significant positive changes in your testosterone levels with a new exercise plan, diet, and lifestyle. You can consciously decide to change your diet by deliberately choosing a variety of healthy meals.
Take charge of your weight and, if necessary, lose some. Your testosterone levels will decrease and you face a higher risk of developing related health problems if you have a BMI over 25.
