Which Foods Increase Testosterone the Most?

The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter. Some of the best foods high in zinc include lamb, grass-fed beef, yogurt, pumpkin seeds, eggs, mushrooms and cashews. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. To maintain healthy testosterone levels, it’s important to consume high-quality protein sources. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected, leaving many to search for how to increase testosterone levels. Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing?
Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. Most multivitamins also contain nearly 100 percent of the daily value requirement of zinc. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. Several supplements may also help increase testosterone levels naturally. Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels.
After predominantly being produced in the testes or the ovaries in, testosterone circulates in the blood where the hormone has an effect on various systems in the body. Testosterone is a hormone that is important for many physiological functions in every person's body. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. Additionally, she manages the Instagram page @LaurenLovesNutrition, where people can receive evidence-based nutrition tips and updates. Lauren is an award-winning registered dietitian, author of three books and all-around lover of good food. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
Herbal testosterone boosters are pills that increase testosterone levels. Zinc, magnesium aspartate, and zinc monomethionine aspartate are common test boosters. Food and Drug Administration, there are no true quantifiable benefits of taking testosterone supplements.
Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation.
Optimizing testosterone levels through a nutrient-rich diet not only supports hormonal balance but can significantly enhance quality of life, including energy levels and libido in some cases. While medical professionals do not currently recommend boron supplements for increasing testosterone, adding dietary sources, such as avocados, may help maintain healthy testosterone levels. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting testosterone levels in several ways. Because  enanthate  may cause decreased testosterone production, it’s important to maintain a healthy weight. Starting your day with pomegranate juice can lower stress hormones like cortisol and increase testosterone levels.
Legumes, including beans, lentils and chickpeas, are another valuable addition to a diet aimed at boosting testosterone levels. Regular, moderate exercise, stress management and adequate sleep can support healthy levels of this hormone, says Justin J. Houman, M.D., a California-based urologist. Learn which foods to eat more of—and which to skip—to support hormonal health. If you’re concerned about substance use, you can visit the Substance Abuse and Mental Health Services Administration website for more information on treatment and support.
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