9 Foods That Just Might Boost Your Testosterone

foods that boost testosterone men's health
9 Foods That Just Might Boost Your TestosteroneGetty

LOW ON TESTOSTERONE? Before you run off to snag some supplements or start up hormone therapy, there's one thing you can work on to help boost your T, naturally: your diet.

We don't need to remind you how important a balanced diet is to your health. It has an effect on everything from weight management, protection against chronic disease, and hormone production.

We also probably don't need to lecture you on the importance of testosterone, either. Testosterone is a hormone that promotes everything from bone health to brain function, mood, and sex drive, says Kristin Gillespie, M.S., R.D.. Since testosterone plays a role in so many functions of the body, not producing enough can be hazardous to our health. It can cause everything from reduction in muscle mass, energy deficiency, irritability and reduced concentration, hair loss, and brittle bones.

Our bodies produce testosterone naturally, but certain factors can effect that production. Certain conditions including AIDS, kidney disease, alcoholism, liver cirrhosis, and stress can all reduce testosterone production. Even as we age, our testosterone production begins to decrease. Luckily, though, there's several ways to help achieve proper levels.

Yes, your doctor can prescribe testosterone supplements to help boost levels for those with a deficiency. But, there are also certain foods that can help elevate levels naturally as a result of their nutrient composition.

“Certain nutrients, including vitamin D, magnesium, and zinc, help us produce testosterone and maintain levels,” Gillespie says.

Important disclaimer, though: Diet is only one small part of testosterone production. Others include sleep, smoking, drinking, exercise, and even heredity factors. While there's some research to indicate that certain nutrients may elevate testosterone levels, there is no guarantee that eating certain foods will help.

Ahead, a look at nine such foods that have been linked to higher testosterone levels.

1. Fatty fish

“High-fat fish, like salmon, are rich in many nutrients that help with hormonal health and homeostasis, including vitamin D, zinc, and omega-3 fatty acids,” says Gillespie.

Research has linked these healthy fats and vitamin D, which are abundant in fatty fish, with increased testosterone levels.

2. Leafy greens

Have you got your kale fix today?

“Because these greens are such nutritional powerhouses, it shouldn't come as a surprise that they contain key nutrients for maintaining testosterone levels,” says Gillespie.

“Spinach, kale, and collards can help promote optimal testosterone levels. The key micronutrient in this case is magnesium, which has been linked to higher testosterone levels due to prevention of oxidative stress.”

3. Eggs

“Eggs are another food that can help maintain testosterone levels as a result of their rich nutrient profile. The key nutrients in this case are the healthy fats, which offer a similar benefit to fish, and selenium,” says Gillespie.

Selenium acts as an antioxidant and, thus, helps to prevent oxidative damage similarly to magnesium. It is important to note that the most nutritious part of the egg is the yolk, so one must consume whole eggs to maximize the benefit.”

4. Avocados

“Rich in healthy fats and magnesium, which we've established as having a pro-testosterone effect, can also help regulate testosterone levels,” said Gillespie. “In addition to these nutrients, avocados contain boron, which may also impact circulating testosterone levels.”

5. Pomegranate

“Pomegranates are rich in flavonoids—antioxidants that have been shown in animal studies to boost testosterone production,” says Kim Yawitz.

Just note: animal study.

If you’re looking to add pomegranate juice to your diet, take care that it’s 100 percent pomegranate juice with no added sugar. “You can also add pomegranate arils to smoothies, salads, yogurt, oats, and even roasted veggies,” Yawitz says.

6. Ginger

In animal studies, ginger supplements have been shown to bring about several anatomical and physiological changes that lead to increased testosterone production,” says Yawitz.

“The links between ginger and testosterone haven’t been studied as much in humans. In one small study, men with infertility who took ginger supplements were able to increase their testosterone levels by nearly 18 percent in three months (on average),” she says, adding that it’s not yet clear whether ginger can boost testosterone levels in men who don’t have infertility.

Still, says Yawitz, ginger has a lot of other impressive health benefits, so she’s all for eating more of it. “I like to grate it and mix it into stir-fries. You can also pour boiling water over peeled ginger root for a homemade tea,” she says.

7. Oysters

"Oysters have several key nutrients that are thought to increase testosterone, including zinc,” says Yawitz, elaborating that zinc supplements are sometimes used to treat low testosterone, either alone or in combination with medications. “But there’s a catch: Supplements appear to be effective only in men with a zinc deficiency (which is rare).”

With that in mind, Yawitz says that it's possible that eating more foods that are high in zinc could support hormone health. “A three-ounce serving of oysters has 32 milligrams of zinc, which is more per serving than any other food,” she says.

8. Garlic

Early nutrition studies have found that there's a link between garlic supplementation and an increase in testosterone levels in rats. Again, though, we caution—correlation in animal studies does not necessarily mean the same is true in humans. The findings have been repeated in later studies. There is potential that it could be true in humans, but more research would need to be done to confirm.

9. Broccoli

Broccoli extract has been seen to significantly increase testosterone levels when compared to a control group and caraway extract, according to a 2021 study published in Cryobiology. A similar study published in 2022 in Theriogenology showed a significant increase in testosterone while broccoli supplementation in rats. We'll say it as many times as we need to, though: animal studies don't inherently mean the same is true in humans.

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