You are what you eat. A diet may be one of your best options if you want to naturally increase testosterone. The right diet is rich in nutrients that help testosterone levels and increase its body functions. But what are these nutrients and what is the best diet to raise testosterone?

What is Testosterone?

Testosterone is a sex hormone that’s responsible for several important body functions, including: ¹

• Blood cell production
• Fat distribution
• Muscle and bone health
• Sex drive
• Sperm production

As you age, testosterone levels naturally decline. However, other elements can lead to low testosterone, such as certain medications and high body fat levels.

You need a healthy lifestyle to maintain maximum testosterone levels, including a balanced diet. ³

In fact, studies have shown that ultra-processed foods and foods low in nutrient density can contribute to low testosterone. ⁴ This is because these foods lack essential nutrients needed to maintain testosterone levels, including vitamin D, magnesium, and zinc. ⁵

If you have low testosterone, you may want to consider this diet to ensure optimal levels. Still, it’s important to consult a doctor if you’re concerned about your testosterone.

What is Considered Low Testosterone?

You experience low testosterone (or hypogonadism) when levels fall below 300 nanograms per deciliter. This has become a common problem among men, with 40% of men older than 45 struggling with hypogonadism. ⁶

In most cases, low testosterone is treated through testosterone replacement therapy. However, some prefer to take an all-natural route. That said, you may want to incorporate these testosterone-boosting foods.

6 Best Foods to Increase Testosterone

You may see an increase in testosterone by developing a balanced diet of the following foods:

1.) Dark, Leafy Greens

With so many micronutrients, dark, leafy greens are essential to maintain testosterone levels. More specifically, these foods contain magnesium, a bioactive chemical that reduces oxidative stress. ⁷

Oxidative stress can lead to an imbalance between free radicals and antioxidant defenses. As a result, this can lower testosterone levels. Therefore, nutrients that balance oxidative stress help to maintain testosterone. ⁸ ⁹

Some magnesium-rich foods to consider include:

• Collard greens
• Kale
• Spinach

2.) Eggs

Egg yolks are packed with:

• Healthy fat
• Protein
• Selenium

Of these, selenium is the most important. Two studies have found that it may enhance testosterone production through gene pathway interaction. ¹⁰ On top of that, another study found humans and animals with healthy selenium levels in the blood also had higher testosterone. ¹¹

Still, more research is necessary before we can conclude about selenium and testosterone levels.

3.) Fatty Fish

Fatty fish (i.e. salmon and sardines) contain high amounts of:

• Vitamin D
• Omega-3 fatty acids
• Protein
• Zinc

All of these are important for maintaining optimal hormonal health. More so, the fact that these are “fatty” fish may play a role in testosterone.

According to a 2021 review, low-fat diets were attached to low testosterone levels in men. ¹² Still, high-fat foods (i.e. fried foods) also showed similar results. Therefore, we need more research to properly understand this relationship.

Still, fatty fish offer an optimal source of vitamin D. It’s been found that men with higher vitamin D levels tend to have higher amounts of testosterone. ¹³

4.) Cocoa

Some use cocoa products (i.e. cocoa powder and cacao nips) to increase testosterone. This is because they’re high in magnesium and flavonoids.

Flavonoids are compounds found in plants that act as antioxidants and anti-inflammatories in the body. Some studies suggest that certain flavonoids (i.e. quercetin and apigenin) increase testosterone production in testicle cells. ¹⁴

It’s important to avoid added sugars if you plan to purchase cocoa products. These can have other negative health effects, including decreased testosterone. ¹⁵

5.) Avocados

Similar to fatty fish, avocados are another source of healthy fat. However, they also provide magnesium and boron.

Boron is a mineral that may influence testosterone metabolism and protect against testosterone breakdown. On top of that, research reveals that boron supplements may give men a boost in testosterone. ¹⁶

Still, you shouldn’t supplement boron for the sake of testosterone as it has other effects on the body. Instead, you should incorporate dietary sources (such as avocados) to receive this mineral.

6.) Shellfish

Shellfish (i.e. oysters and clams) provide you with a source of:

• Omega-3 fatty acids
• Selenium
• Zinc

Zinc is the most notable compound here. Low zinc levels have been associated with hypogonadism. ¹⁷ Furthermore, zinc supplements have been found to increase testosterone in men. ¹⁸

Still, zinc shouldn’t be taken for the sake of testosterone as it has other health effects. Eating foods (such as shellfish) is the best way to incorporate zinc into your diet.

What are Testosterone-Killing Foods?

Beyond incorporating the above foods into your diet, you’ll also want to avoid the following:

• Soy Products – Contains compounds physically similar to estrogen which may harm testosterone levels. ¹⁹

• Alcohol – A 2017 review found that heavy and regular drinking decreases testosterone in men. ²⁰

• Mint – A 2017 study found that the menthol in spearmint essential oil reduced testosterone in rats. ²¹

• Bread, Pastries, and Desserts – A 2018 study found that diets high in bread, pastries, and other desserts were linked to lower testosterone levels in men. ²²

• Licorice Root – A 2018 study suggests that licorice root reduces testosterone levels. ²³

Final Word

While a healthy diet can help to increase testosterone levels, it’s not the end-all. You’ll want to also incorporate healthy lifestyle changes, such as exercise and stress management. The combination of these natural therapies will help promote homeostasis in hormonal levels and naturally increase testosterone.

References

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² McBride JA, Carson CC 3rd, Coward RM. Testosterone deficiency in the aging male. Ther Adv Urol. 2016 Feb;8(1):47-60. doi: 10.1177/1756287215612961. PMID: 26834840; PMCID: PMC4707424.

³ Kurniawan AL, Hsu CY, Chao JC, Paramastri R, Lee HA, Lai PC, Hsieh NC, Wu SV. Association of Testosterone-Related Dietary Pattern with Testicular Function among Adult Men: A Cross-Sectional Health Screening Study in Taiwan. Nutrients. 2021 Jan 18;13(1):259. doi: 10.3390/nu13010259. PMID: 33477418; PMCID: PMC7830687.

⁴ Kurniawan AL, Hsu CY, Rau HH, Lin LY, Chao JC. Dietary patterns in relation to testosterone levels and severity of impaired kidney function among middle-aged and elderly men in Taiwan: a cross-sectional study. Nutr J. 2019 Jul 27;18(1):42. doi: 10.1186/s12937-019-0467-x. PMID: 31351493; PMCID: PMC6660671.

⁵ Wrzosek M, Woźniak J, Włodarek D. The causes of adverse changes of testosterone levels in men. Expert Rev Endocrinol Metab. 2020 Sep;15(5):355-362. doi: 10.1080/17446651.2020.1813020. Epub 2020 Oct 20. PMID: 33076711.

⁶ Sizar O, Leslie SW, Schwartz J. Male Hypogonadism. [Updated 2024 Feb 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532933/

⁷ Liu M, Dudley SC Jr. Magnesium, Oxidative Stress, Inflammation, and Cardiovascular Disease. Antioxidants (Basel). 2020 Sep 23;9(10):907. doi: 10.3390/antiox9100907. PMID: 32977544; PMCID: PMC7598282.

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⁹ Rovira-Llopis S, Bañuls C, de Marañon AM, Diaz-Morales N, Jover A, Garzon S, Rocha M, Victor VM, Hernandez-Mijares A. Low testosterone levels are related to oxidative stress, mitochondrial dysfunction and altered subclinical atherosclerotic markers in type 2 diabetic male patients. Free Radic Biol Med. 2017 Jul;108:155-162. doi: 10.1016/j.freeradbiomed.2017.03.029. Epub 2017 Mar 27. PMID: 28359952.

¹⁰ Shi L, Song R, Yao X, Ren Y. Effects of selenium on the proliferation, apoptosis and testosterone production of sheep Leydig cells in vitro. Theriogenology. 2017 Apr 15;93:24-32. doi: 10.1016/j.theriogenology.2017.01.022. Epub 2017 Jan 16. PMID: 28257863.

¹¹ Qazi IH, Angel C, Yang H, Zoidis E, Pan B, Wu Z, Ming Z, Zeng CJ, Meng Q, Han H, Zhou G. Role of Selenium and Selenoproteins in Male Reproductive Function: A Review of Past and Present Evidences. Antioxidants (Basel). 2019 Aug 2;8(8):268. doi: 10.3390/antiox8080268. PMID: 31382427; PMCID: PMC6719970.

¹² Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021 Jun;210:105878. doi: 10.1016/j.jsbmb.2021.105878. Epub 2021 Mar 16. PMID: 33741447.

¹³ Chen C, Zhai H, Cheng J, Weng P, Chen Y, Li Q, Wang C, Xia F, Wang N, Lu Y. Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis. J Clin Endocrinol Metab. 2019 Aug 1;104(8):3148-3156. doi: 10.1210/jc.2018-01874. PMID: 30896763.

¹⁴ Martin LJ, Touaibia M. Improvement of Testicular Steroidogenesis Using Flavonoids and Isoflavonoids for Prevention of Late-Onset Male Hypogonadism. Antioxidants (Basel). 2020 Mar 13;9(3):237. doi: 10.3390/antiox9030237. PMID: 32183155; PMCID: PMC7139932.

¹⁵ Chen L, Xie YM, Pei JH, Kuang J, Chen HM, Chen Z, Li ZW, Fu XY, Wang L, Lai SQ, Zhang ST, Chen ZJ, Lin JX. Sugar-sweetened beverage intake and serum testosterone levels in adult males 20-39 years old in the United States. Reprod Biol Endocrinol. 2018 Jun 23;16(1):61. doi: 10.1186/s12958-018-0378-2. PMID: 29935533; PMCID: PMC6015465.

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¹⁸ Santos HO, Teixeira FJ. Use of medicinal doses of zinc as a safe and efficient coadjutant in the treatment of male hypogonadism. Aging Male. 2020 Dec;23(5):669-678. doi: 10.1080/13685538.2019.1573220. Epub 2019 Feb 15. PMID: 30767598.

¹⁹ Weber KS, Setchell KD, Stocco DM, Lephart ED. Dietary soy-phytoestrogens decrease testosterone levels and prostate weight without altering LH, prostate 5alpha-reductase or testicular steroidogenic acute regulatory peptide levels in adult male Sprague-Dawley rats. J Endocrinol. 2001 Sep;170(3):591-9. doi: 10.1677/joe.0.1700591. PMID: 11524239.

²⁰ Vatsalya V, Liaquat HB, Ghosh K, Mokshagundam SP, McClain CJ. A Review on the Sex Differences in Organ and System Pathology with Alcohol Drinking. Curr Drug Abuse Rev. 2016;9(2):87-92. doi: 10.2174/1874473710666170125151410. PMID: 28124600; PMCID: PMC5894513.

²¹ Sadeghi Ataabadi M, Alaee S, Bagheri MJ, Bahmanpoor S. Role of Essential Oil of Mentha Spicata (Spearmint) in Addressing Reverse Hormonal and Folliculogenesis Disturbances in a Polycystic Ovarian Syndrome in a Rat Model. Adv Pharm Bull. 2017 Dec;7(4):651-654. doi: 10.15171/apb.2017.078. Epub 2017 Dec 31. PMID: 29399556; PMCID: PMC5788221.

²² Hu TY, Chen YC, Lin P, Shih CK, Bai CH, Yuan KC, Lee SY, Chang JS. Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients. 2018 Nov 16;10(11):1786. doi: 10.3390/nu10111786. PMID: 30453566; PMCID: PMC6266690.

²³ Yang H, Kim HJ, Pyun BJ, Lee HW. Licorice ethanol extract improves symptoms of polycytic ovary syndrome in Letrozole-induced female rats. Integr Med Res. 2018 Sep;7(3):264-270. doi: 10.1016/j.imr.2018.05.003. Epub 2018 May 30. PMID: 30271715; PMCID: PMC6160501.