Testosterone is a hormone that plays a pivotal role in male development and ongoing masculine characteristics. It’s essential for sex drive, muscle growth and strength, and bone density. However, it’s important for more than that, according to Madison Reeder, director of clinical operations at ModifyHealth.
“It plays a far more expansive role by supporting cellular signaling, protein synthesis, fat distribution, and cognitive and emotional regulation,” Reeder said. The processes supported by testosterone influence everything from muscle maintenance to red blood cell production to energy levels.
We all need testosterone at some level to feel our best, though it’s central to men’s health. Low testosterone (also called hypogonadism) occurs when the testicles aren’t producing enough testosterone. It’s more common than you might think. It’s estimated that 35% of men over 45 years of age have hypogonadism.
While lifestyle changes like moderating alcohol and quitting smoking are necessary for maintaining testosterone levels, another important factor is what you eat. Packing your diet with certain foods may help boost your testosterone levels to a healthy range.
Why do testosterone levels vary?
Testosterone naturally fluctuates. According to Dr. Justin Houman, an assistant professor of urology at Cedars-Sinai Medical Center, testosterone levels are generally at their highest point in the morning and decline throughout the day, in line with the body’s circadian rhythm. Testosterone also changes throughout life. It sharply increases during puberty and gradually decreases after age 30.
“Beyond that, fluctuations can be influenced by a wide range of factors: sleep quality, stress levels (particularly cortisol), body fat percentage, alcohol consumption, certain medications and even acute or chronic illness,” said Houman.
The pituitary gland is central to regulating testosterone production in the body, and it’s a sensitive system that can easily be thrown off.
Things that can impact testosterone levels include but are not limited to:
According to the American Urological Association, low testosterone is a level below 300 ng/dL. A healthy range is considered between 450 and 600ng/dL. “However, there is no “one-size-fits-all” testosterone level. The body’s ideal level is influenced by age, sex, genetics, health history, and even how well you sleep or manage stress,” Reeder said.
If you’re struggling with low testosterone, one of the first places you can look is your diet. Unhealthy diets or chronic under-fueling can impair hormone production while working toward a balanced diet full of nutrients can help stabilize your levels.
9 foods that may increase testosterone
“There isn’t a single ‘testosterone superfood,’ but certain foods support the body’s natural testosterone production by providing key nutrients or reducing inflammation and oxidative stress,” Houman said.
The nutritional content of certain foods can give you a leg up when it comes to testosterone, especially if you’re deficient in that particular nutrient. Reeder pointed to zinc, vitamin D, magnesium, omega-3 fatty acids and high-quality protein as pivotal nutrients for healthy testosterone production.
Adding the foods on this list to your diet won’t magically fix low testosterone levels. However, being intentional about making good food choices can help supplement level management as you speak to your doctor. Your needs will vary depending on your age, health conditions and hormonal status.
Leafy greens
Leafy greens like spinach, kale and collard greens contain a lot of magnesium, which can help regulate total and free testosterone. Research points to magnesium deficiency as another nutrient that plays a role in low testosterone. Magnesium reduces oxidative stress, or the body’s imbalance of antioxidants and free radicals. Reducing oxidative stress benefits testosterone bioactivity because inflammation and oxidative stress can lower testosterone levels.
Eating leafy greens may help boost testosterone levels. However, if you’re not a big green eater, beans, nuts and dark chocolate are also excellent sources of magnesium.
Fatty fish
Fatty fish have a lot going for them in the testosterone department. They are great sources of “good fats” known as omega-3s, which are known to support heart and joint health. Research has revealed that low-fat diets can be associated with lower testosterone levels. While we need more research to fully understand why this is, adding healthy fats to your diet, like fatty fish, can benefit your overall health.
That’s not the only benefit of fatty fish. They have a high nutritional content of essential vitamins like zinc and vitamin D, which are crucial for healthy testosterone levels. Those with less vitamin D tend to have lower testosterone levels than those with more vitamin D.
You can take a fish oil supplement if you’re not a fish eater. A 2020 study found that fish oil supplements with omega-3s boost testosterone in men.
Cruciferous vegetables
Houman explained that cruciferous vegetables like broccoli, cauliflower and Brussels sprouts can indirectly support healthier testosterone balance by lowering estrogen levels. They can do this because cruciferous vegetables have a compound called indole-3-carbinol. Some studies suggest that indole-3-carbinol may slow cancer cell growth, though the research is limited.
Eggs
Eggs can help maintain healthy testosterone levels because they contain vitamin D and healthy fats. They also contain the antioxidant selenium. Animal studies have found that selenium can increase testosterone production. However, it’s important to remember that we don’t have human studies to draw any conclusions about the extent of the relationship between selenium and testosterone. Regardless, eggs are highly nutritious and contain other testosterone-friendly nutrients. One smaller study found that eating the whole egg will be better for testosterone levels than egg whites.
Avocados
Avocados are a triple threat when it comes to boosting testosterone levels. They are a great source of healthy fats and magnesium and contain boron, a trace element linked to testosterone production. One study found that within a week of taking boron supplements, testosterone levels in males increased up to 32%.
Oysters and other shellfish
According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes. Oysters offer the most zinc per serving than any food. Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. If seafood isn’t your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods.
Beyond the benefits of zinc, oysters and other shellfish’s antioxidant effect may boost testosterone by increasing the efficiency of the Leydig cells, the primary source of testosterone.
Read more: 15 Best Food Sources of Zinc
Select fruits
Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. A study of active young men found that drinking two cups of pure pomegranate juice each day for three weeks helped with muscle recovery, reduced inflammation and saw an increase in testosterone.
Olive oil
Olive oil has several health benefits, like increasing good cholesterol and lowering bad cholesterol. There is also some evidence that it may increase testosterone. One small study published in the Journal of Strength and Conditioning Research of 60 young males discovered that a daily intake of around five teaspoons of extra virgin olive oil increased testosterone by 17%.
Fermented foods
Reeder explained that gut health is gaining more attention for its role in hormone regulation. Fermented foods like yogurt and kimchi can indirectly support testosterone levels by ensuring your gut microbiota is healthy. A healthy gut plays a role in inflammation and hormone metabolism, so eating gut-friendly foods is always good.
“While eating these foods won’t artificially raise testosterone beyond your body’s natural capacity, they can help create the right environment for hormonal stability,” Reeder said.
What is the best diet for boosting testosterone levels?
Any balanced diet that includes testosterone-friendly foods is a good option. However, if you’re looking for a specific diet to help you create meals, try the Mediterranean diet. It’s rich in lean proteins, healthy fats and plenty of veggies. Houman explained that following a Mediterranean diet has been linked to higher testosterone levels and better reproductive health in men.
You don’t have to follow the Mediterranean diet to boost your testosterone levels; you can focus on healthy eating habits to see the benefits. However, it’s essential to acknowledge what not to do. Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. You’ll always want to stay away from trans fats and packaged snacks.
Read more: The Best Food Subscriptions for a Mediterranean Diet
That said, you don’t want to cut out fats entirely.
“Very low-fat diets can be problematic. Fats, especially those from whole food sources, provide cholesterol, a crucial building block for hormone production,” Reeder said.
Don’t cut out all fats from your diet or you may see a hormone level drop. Instead, focus on high-quality fats and moderate how often you eat processed foods. If you don’t know where to start with your diet or how to recognize your food patterns, working with a registered dietitian can help you find a diet that works best for your body.
Other natural ways to boost testosterone
Everything starts with the foods you eat, though your diet isn’t the only thing that could impact your testosterone levels. Your lifestyle matters too.
Other healthy habits to maintain testosterone levels:
- Work out: Regular exercise will go a long way in improving your testosterone levels. Both cardiovascular exercises and strength training can benefit you in this area.
- Moderate alcohol: Excessive drinking can lower your testosterone levels. It’s best to reduce and moderate your alcohol consumption.
- Get better sleep: Most testosterone is released while you’re asleep. That’s why ensuring you get quality and plenty of REM sleep is essential. Sleep is the basis of everything, from our ability to concentrate to the food choices we make to how stressed we feel.
