7 Best Foods to Boost Testosterone In Men

Introduction

Did you know that the testosterone in modern-day men is considerably lesser than their fathers at this age? A study published in the Journal of Clinical Endocrinology and Metabolism(1) showed that in the last several decades, men have been losing testosterone at an approximate rate of 1 percent a year. Shocking, right?

Testosterone is not merely a muscle-building hormone, but the main masculine hormone of a man, which makes everything grow, like muscles, strength, stamina, fat distribution to sex drive, energy levels, and even clarity of mind. You can end up feeling like an empty shell: feeling tired, angry, have a bad sex drive, and no motivation when your testosterone levels are low. And here is the reality of the matter: most men are eating foods that keep testosterone production down and they are ignoring vital testosterone-increasing nutrients.

What is the good news, though? You do not have to take costly supplements, steroids, or magical pills to naturally increase your testosterone. You are in control of what you eat. Choosing the right foods to boost testosterone in men can change everything. In this article, we are going to look at the 7 best foods to boost testosterone in men, all of which are supported by science. These foods are testosterone-friendly in terms of nutrients such as zinc, magnesium, vitamin D, and good fats even if you are looking for muscle gains, fat loss, more energy, or gym/bedroom performance, all these foods can have an immense impact. Discover the best foods to boost testosterone in men naturally and safely.

Why Testosterone Is Important For Men’s Health

Testosterone is not only about muscles or manliness, but the foundation of the whole well-being of a man, whether physical, emotional, or psychological. It is present at the core of such things as how lively you will be in the morning to how assertive and keen you will be throughout the day. It influences the quality of sleep you get, the rate of recovery during exercise, and, yes, your sex drive and performance as well.

Medically, testosterone is the main male sex hormone and it starts to realize itself as early as during puberty when boys start to gain deeper voices, body hair, muscle mass, and a more defined jawline. However, that is not the end of it. During adulthood, testosterone assists in managing muscle development, fat spread, RBCs manufacture, and bone mass. This is the reason why men whose testosterone levels are good will possess better strength, posture, and physical performance in general(2).

However, once testosterone begins to diminish (this process may begin as early as your 30s), the transition may occur gradually. Perhaps you feel more fatigued than you should, or you are developing belly fat despite eating the same diet. It may lower your mood and motivation decline, and you will not sleep as well. In the long run, low testosterone may cause weakness, anger, depression, impotence, and even heart disease & osteoporosis.

How Your Diet Affects Testosterone Levels

Many men overlook simple foods to boost testosterone in men. Your meals play a very significant role in the regulation of testosterone levels – more than you can imagine. Testosterone is a steroid hormone and therefore it is produced using cholesterol and fats. Healthy testosterone production that is only attained through the intake of appropriate kinds of fats is therefore very necessary(3).

Omega-3 is found in fatty fish, nuts & seeds, and Omega-6 in safflower oil, walnuts, and almonds. It contains healthy fats that promote testosterone production along with the addition of saturated fats, such as whole eggs, tallow, and red meat. In reality, low-fat diets have been associated with a significant decline in the levels of testosterone in men.  You don’t need pills—just eat the right foods to boost testosterone in men.

Another essential nutrient is Protein. It aids in healing tissue and keeping muscles, which helps in sustaining healthy levels of testosterone. Nonetheless, a high-protein, low-carb diet might deprive testosterone in the long term, only if it restricts the consumption of dietary fat.

Carbohydrates are also more essential than one may expect. Contrary to most people and their perception of carbs as the enemy, they actually aid in lowering cortisol in the body which is the stress hormone in the body, and when high over some extended duration it lessens testosterone. Having healthy carbohydrates in the form of fruits or leafy green vegetables can stabilize the hormones, particularly in active men.

Zinc, magnesium, vitamin D, and vitamin B6 are the needed micronutrients in the production of testosterone. Zinc is especially vital, a lack of it causes a significant drop in testosterone levels even with a slight deficiency. It is abundant in beef, oysters, and pumpkin seeds. Magnesium assists in raising the levels of free testosterone and can be found in leafy green vegetables and nuts. More commonly known as the sunshine vitamin, vitamin D is a hormone through which the body operates and its relationship with the level of testosterone is direct. Vitamin B6 aids the production of androgen and regularizes hormones.

On the one hand, there are some dietary habits that can reduce testosterone levels. Sugar cunsumption, refined carbs, alcohol, and vegetable oils (such as canola or sunflower oil) having high amounts of Omega-6 fatty acids that reduces the testosterone levels and boost the estrogen which is not a good sign for a man. Also, soy products and flaxseeds have phyto-estrogens that could have an adverse effect on the testosterone levels(4).

To conclude, food is a potent weapon for increasing testosterone in a natural way. Eating whole foods rich in nutrients, and not inflammatory/processed food items will help keep your body and hormones optimized and energized. Science confirms that there are some powerful foods to boost testosterone in men. Below we list the most effective foods to boost testosterone in men, backed by science.

7 Best Foods To Boost Testosterone In Men

As far as doing the right foods to naturally increase testosterone, then your food can work like miracles. It is not just simply random healthy foods but high-nutrient, hormone-enhancing superfoods that have been actually demonstrated to help ignite the fire of testosterone, stabilize hormones in men, and make them feel and perform like them.

Wondering which foods to boost testosterone in men work best? Let’s explore the top foods to boost testosterone in men naturally. These natural foods to boost testosterone in men are backed by science.

Eggs

Eggs are probably the perfect natural aliment that will boost testosterone levels, particularly the yolk of the egg, and then, horribly defamed as a source of cholesterol throughout the last several decades. Outdated cholesterol fears are prevented by many people to avoid eating egg yolks. However, here is the thing: testosterone is produced out of cholesterol and your body can not create testosterone without dietary cholesterol.

Egg yolks contain healthy saturated fats, vitamin D, cholesterol, and proteins all of which directly positively contribute to testosterone levels. Especially vitamin D has shown a direct relationship with elevating testosterone in men, and eggs offer a natural food source of D. They are also sources of B vitamins, in particular, B6, which effectively stabilizes and balances androgen levels i.e. the family of hormones in which testosterone belongs.

We cannot also neglect choline another nutrient in the same egg yolks that facilitates liver health and brain work which in a way are always ignored in ensuring we maintain our body hormones. Eggs, in addition, contain a good source of high-quality protein that contributes to the building of lean muscle, an aspect that contributes to maintaining testosterone levels high.

And the greatest thing? Eggs are inexpensive, flexible, and quick to prepare. Chopped, boiled, or poached or as an omelet- they can be included in practically any diet.

Key Tip: Never leave out the egg yolk when you eat the entire egg. It is there where the majority of testosterone-supporting nutrients lie. Throwing the yolk is equal to throwing down your hormone fuel(5).

Oysters

Assuming testosterone could have a favorite mineral, it would be a blue-ribbon winner, zinc – and there is no food anywhere on earth with more zinc per serving than oysters. Also known as an aphrodisiac, oysters have rightfully gained that title by being very effective in increasing testosterone and enhancing sexual health(6).

The mineral zinc is one of the most important minerals to make testosterone. It directly influences the synthesis of luteinizing hormone (LH) that instructs your testes to produce testosterone. Low testosterone, a step down of sperm count, and low sex drive can be caused even by slight zinc deficiency. Unfortunately, most men nowadays are not receiving the enough of zinc they need on a day-to-day basis in their meals, particularly in case they consume excessively prepared meals, or have a plant-based diet without admirable supplementing.

A single serving of 2 to 3 oysters will provide you with more than 100 percent of your daily zinc needs, as well as such other beneficial nutrients as selenium, copper, iron, and vitamin B12, to maintain energy, fertility, healthy immune system. Here is a bonus, zinc also helps to decrease the activity of aromatase, an enzyme that convert testosterone into estrogen. Oysters are not merely a testosterone enhancer, but they are complete male vitality food.

Pro Tip: Oysters, it turns out, are not your only option (or necessarily in stock) for a zinc-rich, zinc-forward food; you can also get zinc in grass-fed beef, pumpkin seeds, and crab or mussels, but oysters remain king.

Fatty Fish

Fatty fish such as salmon, mackerel, sardines, and trout are not only heart-healthy; they are testosterone-boosting heroes. The omega-3 fatty acids and vitamin D as well as high-quality protein contained in these fish are significant contributors to healthy testosterone levels among men(7).

Originally we will discuss omega-3s. These good fats aid in the process of alleviating bodily inflammation and inflammation is one of the main culprits that interferes with the process of testosterone production. Omega-3s also increase the ability to respond to insulin, facilitate brain activity, and even enhance optimal blood circulation, all of which are associated with correcting hormonal imbalance and sexual health.

Coming next is Vitamin D, the so-called sunshine vitamin. It is more of a hormone than a vitamin, and men with increased levels of vitamin D have been found to possess increased levels of testosterone too. Wild-caught salmon is the best natural source of vitamin D, as well as fatty fish in general.

The protein content should not be forgotten too. In contrast to intensively processed forms of protein, fish offers a clean, lean source of amino acids to encourage muscle formation and rebuilding -both of which also maintain good testosterone-to-estrogen balance.

And here is an interesting point: fatty fish also contain selenium, a trace element that is good for sperm and healthy testicular functioning.

The best fishes: Salmon that is wild-caught, sardines in olive oil, mackerel (not the very-smoked or canned seed oils variants of them), and trout.

Quick Tip: The aim should be to consume fatty fish atleast 2-3 times a week. In case that is difficult to do, a good fish oil supplement (with EPA and DHA) can fill the void here, just be sure that it is third-party tested to be pure.

Red Meat

When consumed grass-fed one, and sustainable healthy supply, red meat can be among the most potent foods that increase testosterone levels that a man can ever consume. We can discuss high-quality beef, bison, and lamb when they are grass-fed or pasture-raised.

How is it that the red meat is so special to testosterone? First of all, it is one of the richest food sources of zinc, a mineral directly linked to the production and inhibition of testosterone decrease. Zinc is, in fact, one of the major culprits of low testosterone in men, which means that red meat can help to supplement this lack, particularly among people who do not consume shellfish (which we discussed previously with oysters).

However, this is not all. There is saturated fat in red meat too, which your body uses as a raw material in the production of testosterone. Although saturated fat has been unfairly portrayed as the destructive evil of our times in the past several decades, contemporary studies indicate that the consumption of good saturated fats is not only harmless but is essential to ensure good hormonal functioning. Excessive low fat intake, particularly animal fat usually results in reduced testosterone levels.

Red meat is abundant with iron (particularly heme iron), vitamin B12, and creatine, among others, which help to produce red blood cells, energy, muscle development, and strength. All these are linked with healthy testosterone and performance, physically and mentally.

Best options: Grass-fed beef, Lamb, bison, and even liver (considered the goldmine of nutrition).
Avoid: Hot dogs, deli meats, or other highly processed meats with so much preservatives and nitrates in them.

Leafy Greens

Spinach, Swiss chard, kale, and arugula are mostly praised for their health benefits, yet most people do not know that they are also effective tools in boosting testosterone, particularly free testosterone in the body.

What is the link then? These greens are full of magnesium, a mineral primarily involved in hundreds of processes in the body, such as hormone production. Studies indicate that magnesium can raise the levels of free testosterone and this is the type your body can utilize(8). This is significant since the normal level of total testosterone does not mean that the levels of free testosterone are high and, therefore, you might stay tired, weak, and unmotivated.

The mechanism of action of magnesium is by increasing the amount of testosterone that is not bound to a sex hormone-binding globulin (SHBG) and is said to release more testosterone to do its job. That is why those men who consume more foods rich in magnesium (or take them wisely as supplements) tend to announce increased energy and good strength and mood.

Folate, vitamin C, iron, and fiber are also available in leafy greens; these all play roles in the control of inflammation, blood flow, and metabolism, which play important roles in maintaining testosterone at stable and normal levels.

Best Choices: Spinach, Swiss chard, kale, collard greens, and arugula.

Bonus Tip: Stress, caffeine, and a crappy diet have turned many men into magnesium-deficient guys so supplementing with these greens can take care of that mag problem as well.

Avocado

Avocado is one of those foods that you think are guilty pleasures but are in fact, they are giving your body a tremendous favor. And as far as testosterone wellness is concerned, it is an indelible ingredient on your plate to have this buttery green fruit.

This is why: testosterone is a conversion of cholesterol, and the healthy fats found in avocados specifically the monounsaturated fats, will assist your body in the production of the correct type of cholesterol to fuel the manufacture of hormones. Consider it as high-quality gasoline for your endocrine engine(9).

But avocados do not settle at this point. They are also good contributors to vitamin B6 which has a massive effect on the regulation of cortisol, the stress hormone of the body. And your testosterone levels decline (when you are not sleeping well, when you overwork, when you are anxious, etc.) when cortisol levels increase. Therefore, checking stress levels in avocados assists in keeping testosterone on the field.

And by the way, there is magnesium and potassium in every bite. These minerals aid in muscle functions, circulation to the heart, and blood circulation among others which make your body continue to function and recuperate like a well-greased machine.
The greatest thing? It is easy to love avocados. Blend them into guacamole or a smoothie, cut them on eggs, or simply enjoy them with a spoon and some salt. They are not only deliciously good but hormone-smart.

Avocado is a testosterone superfood that helps boost testosterone levels when consumed with eggs and olive oil in the morning: half of an avocado and two eggs with some olive oil on the side.

Garlic

Garlic may not be appealing to the eyes but do not underestimate its size this tiny bulb is a hormonal dynamite. Garlic has been in use for many centuries due to its medicinal effects and now science has proved that it is helpful in increasing the level of testosterone and is capable of doing so when taken with a healthy protein-rich diet.

The secret is a compound known as allicin, that is released when the garlic is crushed or chopped. Allicin is not a testosterone boosting agent, but merely works in the background reducing levels of cortisol which is your primary stress hormone in the body. Seeing that cortisol and testosterone act as a seesaw (as cortisol increases, testosterone decreases and vice versa), by lowering your cortisol levels you are leaving your testosterone with more space to increase(10).

Garlic works on the circulation and blood flow too which assists in everything from getting through a game to giving a performance in the bedroom. It is also powerful as an anti-inflammatory and antioxidant, thus relieving oxidative stress- another element that can induce hormonal imbalance.

And that is a bonus: garlic can even promote healthy sperm production and reproductive health among men. A number of animal studies have demonstrated very positive outcomes, and although there is the need for further research with human subjects conducted, its advantages are encouraging.

The best thing about it? Adding garlic to your meals is very easy. Add it to stir-fries or roasts with vegetables, rub onto meat, or imperial it into sauces and soups. Only fresh garlic, not garlic powder and not the chopped oil type, will give optimum results.

Quick Tip: Take fresh raw garlic crush it and keep it aside for 10-15 minutes before cooking. This assists in activating the allicin content and getting full health status.

Bonus Tips To Boost Testosterone Levels Naturally

Eating the right food really is a good beginning, but it is just as essential to do the right thing every day. These are only a few, fast, reliable lifestyle hacks to get your testosterone levels to flourish:

Lift heavy: Concentrate on multiple repetition movements such as squats and dead-lifts in order to stimulate testosterone naturally(11).

Get quality sleep: Get 7-9 hours of sleep and rest during this time as most of the testosterone is produced when you sleep(12).

Control stress levels: Constant stress increases cortisol which inhibits testosterone. Engage in some deep breathing, walks, or jot down(13).

No plastics and chemicals: Reduce BPA and synthetic personal care products are having a negative effect on your hormones(14).

Cut alcohol and limit sugar intake: Alcohol and sugary beverages decrease testosterone and inflate belly fat.

Opt for intermittent fasting: Fasting can work in favor of testosterone and fat loss, but keep in mind it has to be a way of life.

Be lean: Men with excess fat around the belly have more estrogen, maintain a healthy weight, and testosterone levels will remain normal.

A combination of these minor changes to lifestyle, together with a testosterone-friendly diet, can mean a practical difference in the way you feel, work, and live.

Conclusion

Testosterone is not only a gym hormone, it is the source of male energy, strength, self-confidence, and vitality. Be it your desire to put on some muscle mass or to feel good, to have better concentration or to achieve better performance in every aspect of your life, a healthy quantity of testosterone is a must.

The upshot is? There is no need in expensive supplements or dangerous shortcuts. By making minor but effective lifestyle changes and just selecting the right foods, you can aid your body to naturally increase its testosterone levels. Some foods to boost testosterone in men also improve mood and sleep. Nutritious food, as discussed above, such as eggs, oysters, fatty fish, red meat, leafy greens, avocado’s, and garlic provide your body with raw materials to help form and sustain the proper levels of hormones.

But the food only forms a fraction of the equation. A combination of diet with quality sleep and stress control, regular strength work, and a decrease in exposure to chemicals that disrupt hormones, help your testosterone to flourish in the best environment possible.

Start small. Include a couple of these foods in this week meals. Be intentional with weight, get to bed earlier, do a 10-minute sun walk, and see how the energy, mood, and momentum starts changing. You do not have to completely change your life in one night, but you do need to start that journey.

Note: Your hormones do not make you, but they influence how you feel day in and day out. Use the right kind of fuel in them, and you will feel the difference not only on the outside.

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FAQs

References

1. https://pubmed.ncbi.nlm.nih.gov/17062768/
2. https://www.ncbi.nlm.nih.gov/books/NBK526128/
3. https://pubmed.ncbi.nlm.nih.gov/33741447/
4. https://aacrjournals.org/cebp/article/16/12/2795/260053/Effect-of-Soy-Protein-on-Testosterone-Levels
5. https://onlinelibrary.wiley.com/doi/10.1111/j.1420-9101.2004.00706.x
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC10563733/
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC10997911/
8. https://pubmed.ncbi.nlm.nih.gov/20352370/
9. https://www.researchgate.net/publication/371583296_Avocados’_effect_on_hormonal_physiology_a_comprehensive_narrative_review
10. https://pubmed.ncbi.nlm.nih.gov/11481410/
11. https://pubmed.ncbi.nlm.nih.gov/2796409/
12. https://pmc.ncbi.nlm.nih.gov/articles/PMC3955336/
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC6182538/
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC11560338/