Table of ContentsView AllTable of Contents1. Garlic2. Shellfish3. Fatty Fish4. Leafy Greens5. Cruciferous Vegetables6. Cocoa7. Avocados8. Herbs9. Egg Yolks10. Mushrooms11. Honey12. Olive Oil13. PomegranatesFoods to AvoidOther Ways to Boost Testosterone Naturally
Table of ContentsView All
View All
Table of Contents
Garlic
Shellfish
Fatty Fish
Leafy Greens
Cruciferous Vegetables
Cocoa
Avocados
Herbs
Egg Yolks
Mushrooms
Honey
Olive Oil
Pomegranates
Foods to Avoid
Other Ways to Boost Testosterone Naturally
Adding testosterone-boosting foods to your diet can help build muscle, improve energy levels, and enhance your overall health.For example, egg yolks contain vitamin D, which is vital for hormone regulation.The herb fenugreek has been shown to significantly raise testosterone levels in males.And avocados, a rich source of healthy fats, are proven to support hormone production.
If you have low testosterone (known medically ashypogonadism), your diet is key to bringing them closer to where they should befor your age and sex. Avoiding alcohol and cigarettes, exercising, and getting ample sleep will further enhance thetestosterone-boosting effects of these foods.
carlosgaw / Getty Images
Garlicis considered a superfood because it is rich inflavonoids, known for fightinginflammationandfree radicalsthat cause cells to age prematurely.
A 2018 review of studies suggests that garlic can help increase testosterone along withsperm productionand fertility. Researchers attributed these effects to theantioxidantproperties of garlic, which increases the efficiency of testosterone-producing cells (calledLeydig cells) in thetesticlesandovaries.
Is Onion High in Testosterone?Direct evidence linking onions to testosterone levels is limited. However, onions contain numerous beneficial antioxidants and compounds like sulfur that have been shown to support reproductive hormone balance and overall vitality.
Is Onion High in Testosterone?
Direct evidence linking onions to testosterone levels is limited. However, onions contain numerous beneficial antioxidants and compounds like sulfur that have been shown to support reproductive hormone balance and overall vitality.
Shellfish are rich sources ofzinc, a mineral essential for testosterone production.Zinc deficiency, in contrast, is associated with decreased testosterone levels, especially in older people who tend to have lower testosterone anyway.
Studies have also shown that amino acids in shellfish like oysters have an antioxidant effect that can also enhance the efficiency of Leydig cells.
Fatty fishlike salmon, tuna, and mackerel are high in zinc. They also contain other nutrients that are important for testosterone production, such asvitamin D. Some studies have shown that males with lower vitamin D levels are more likely to have hypogonadism than those with higher levels.
A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone. Lean fish also helped, but not as much as fatty fish.
Does Fish Oil Boost Testosterone Levels?
Leafy greens are rich in magnesium, a mineral that positively influences testosterone levels. Magnesium-rich foods include:
Studies suggest thatmagnesium deficiencymay play a role in testosterone deficiency. A 2021 study from Taiwan found that a diet low in leafy greens, beans, and legumes was associated with lower testosterone levels and decreased sperm production.
Cruciferous vegetables contain a compound called indole-3-carbinol (I3C) that can help balance estrogen levels, potentially supporting testosterone. Sources of I3C include:
Cocoais a great source of a flavonoid calledquercetin.Research suggests these this potent antioxidant can effectively boost the production of testosterone.
A two-month study from India reported that young males given a supplement containing cocoa seeds had increased testosterone levels compared to those given a placebo (sham drug), who had no increase.
Avocadosare a good source of magnesium but are especially rich in another compound known asboron. Boron has been linked to testosterone production, and some have even suggested that it may be able to treaterectile dysfunction.
Which Fruits Boost Testosterone Fastest?While you can take boron in supplement form, foods like avocado and prunes can provide almost as much per serving.However, the testosterone-boosting effects of fruit are usually modest and not immediate. Most research on fruits and testosterone involves long-term consumption rather than short-term boosts.
Which Fruits Boost Testosterone Fastest?
While you can take boron in supplement form, foods like avocado and prunes can provide almost as much per serving.However, the testosterone-boosting effects of fruit are usually modest and not immediate. Most research on fruits and testosterone involves long-term consumption rather than short-term boosts.
There are many herbs used in naturopathic and traditional Chinese medicine to treat testosterone deficiency. While research remains lacking, four remedies stand out as being potentially beneficial:
Eggs contain protein, vitamin D, and healthy fats. They also containselenium, an important antioxidant linked to higher testosterone production.
A 2021 study involving 30 male athletes compared testosterone levels in those given egg whites compare to those given whole eggs. After 12 weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites.
There is not enough data to suggest an exact number of whole eggs to eat per day to raise testosterone. However, the males in this study ate three whole eggs immediately after each of their thrice-weekly resistance training sessions.
10. White Button Mushrooms
White button mushrooms (Agaricus bisporus) block the production of an enzyme calledaromatase. This enzyme converts testosterone to the female sex hormoneestrogen. By blocking the conversion, some studies suggest that foods like white button mushrooms can help improve testosterone levels.More studies are needed to investigate the direct effect of white button mushrooms on testosterone levels.
Extra virgin olive oil (EVOO) is known to have many heart health benefits, but there is also strong evidence that it can boost testosterone.
Another study from 2018 showed that long-term adherence to the Mediterranean diet and consuming olive oil may support healthy testosterone levels. Olive oil is a critical element in the Mediterranean diet that has also been shown to support testicular health.
13. Pomegranate Juice
Pomegranates (Punica granatum) are rich in flavonoids and other antioxidants that may help boost testosterone production. A study from 2018 showed that active young men who drank a half-liter of pure pomegranate juice every day had reduced inflammation, greater muscle recovery, and increased testosterone levels after three weeks.
Certain foods have the potential to reduce testosterone levels, including:
Can Plastic Bags Cause Low Testosterone?
In addition to adopting a healthy diet, making lifestyle changes can also naturally support healthy testosterone levels.
Additionally, exercise triggers the release of stress-relieving endorphins. These “feel good” hormones help lower cortisol levels, which creates a more favorable environment for testosterone production.
Regular exercise can promote a healthy weight, too. Studies suggest people with obesity have lower testosterone levels.
A study of 80 people, all men ages 50 to 70, found exercise was comparable to testosterone supplements in improving their lean body mass.They achieved these results through a combination of gym-based resistance training and aerobic exercise.
Other ways to naturallyoptimize testosterone levelsinclude:
Summary
Foods that are high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels. These include fatty fish, eggs, cocoa, and certain fruits and vegetables.
Additionally, maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels.
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