Your diet can leave a bigger impact on your body than you think. Not only does it affect your weight and energy, certain foods can even impact your testosterone levels.
Foods that boost testosterone are not only easy to find, they’re also delicious and work well in a variety of recipes. If you want to learn how to boost testosterone naturally, we’ll share some of our top recommendations either backed by science or currently being studied for their benefits.
Top 7 Recommended Testosterone Boosting Foods
Low testosterone can cause everything from weight gain to fatigue. If you regularly struggle with your testosterone levels, you may even experience symptoms similar to depression.
The fastest way to increase testosterone naturally is to combine multiple changes in one place, such as an improved diet regimen, better exercise, and reaching out for medical assistance.
It’s important to remember that there are foods that naturally boost testosterone, but no meal will directly contain testosterone, but rather, can help promote consistent and healthy hormone production. Let’s take a look at which foods you should consider eating more of.
1. Olive Oil
Olive oil is a fantastic staple to have for the kitchen not only for its versatility, but for its testosterone-boosting benefits. A 2023 study showed olive oil can stimulate testosterone growth through supporting the body’s fatty acid compounds and hormonal production.
Curious about the difference between virgin olive oil and regular olive oil? Virgin olive oil uses a cold pressing method that preserves more of the olives’ original flavor. However, both versions are extremely healthy for your heart health, blood pressure, and, of course, testosterone.
Olive oil is easy to incorporate into several dishes. You can add a drizzle to your salad or use it to cook some stir-fry for dinner. In fact, you can even use it to pan fry fatty fish, one of the next items on our list.
2. Fatty Fish
Salmon and mackerel regularly make it to the top of healthy food lists for their high omega-3 fatty acid content. Even better, these fatty acids also make them one of the great foods that naturally boost testosterone.
A 2024 study suggests a link between higher levels of omega-3 fatty acids and higher testosterone levels. While both lean fish and fatty fish showed hormonal benefits, you may want to lean toward the latter. Fat-heavy fish tend to have a higher concentration of these acids and can give you a bigger boost in a single meal.
Fatty fish tastes great baked in the oven, grilled on a barbeque, or pan fried in hot oil. Since it cooks faster than many forms of red meat, it’s also well-suited to active lifestyles or tight schedules.
3. Berries
When’s the last time you enjoyed a bowl of juicy berries? Fruit like blueberries, pomegranates, strawberries, and raspberries are high in antioxidants, a free radical that protects your body from damage over time.
Oxidative stress might be linked to reduced testosterone levels in men. As such, a diet filled with antioxidants is a great preventative measure to reduce your risk of imbalanced hormone levels.
You can toss some berries into a morning smoothie or sprinkle some into yogurt. Both fresh berries and frozen berries will offer similar benefits for a healthy daily diet.
4. Tea
If you haven’t enjoyed a cup of tea in a while, you may want to add green tea or black tea to your morning ritual. Both forms of tea have several benefits that don’t necessarily boost testosterone, but prevent it from getting too low.
Black tea and green tea both have anti-inflammatory benefits, a key feature in protecting your testosterone production. Inflammatory diets with a high amount of sugar, saturated fats, and cholesterol are linked to testosterone deficiency. Counteracting this means limiting your intake of inflammatory foods and ushering in more anti-inflammatory alternatives.
A soothing cup of tea is a great way to start the day or unwind after work. You can also try decaffeinated versions if you prefer to have a cup before bed.
5. Beans
When you reach for a classic burrito, you’re already enjoying one of the best foods that naturally boost testosterone. A hearty helping of beans will not only give you plenty of muscle-building protein and energy, you’ll also help your testosterone levels. Since many bean varieties are rich in zinc and magnesium, they help boost testosterone production.
One study found that higher amounts of magnesium were directly linked to a higher volume of plasma testosterone levels than those with lower magnesium levels. When combined with exercise, this number was higher.
Black beans, kidney beans, or garbanzo beans are delicious and versatile varieties you can start with. You can toss them into pasta salads, roll them into a burrito, or enjoy them in a bowl with a pinch of salt.
6. Dark Green Vegetables
Beans aren’t the only magnesium-rich foods you should be keeping an eye out for. Dark green vegetables like kale, spinach, or broccoli are a few foods that increase testosterone naturally.
Alongside their high fiber content, they’re filled with testosterone boosters like magnesium and antioxidants. In fact, this combination often makes leafy greens the foods that build testosterone the most.
If you want to enjoy even more benefits, make sure to steam or pan-fry your vegetables instead of boiling them. Boiling your vegetables reduces nutrients by spilling them into the water, rinsing out all the vitamins and minerals you need to balance hormone levels.
7. Eggs
Eggs are one of the healthiest foods to increase your testosterone production because they have several boosters in one place. They’re filled with omega-3 fatty acids, protein, and vitamin D (among other general nutrients).
Some recent studies suggest a link between vitamin D deficiency and reduced testosterone levels. When a lack of vitamin D can leave you fatigued and worsen your immune system, this is one area you won’t want to take a chance on.
Alongside eating more eggs, make sure to get plenty of sunlight on a regular basis. You can also take some prescribed vitamin D supplements if you live in a cloudy and overcast area.
Work With Nu Life Health to Improve Your Testosterone Levels
Once you pick a food to increase testosterone hormones, you can take another important step and work with Nu Life Health. Our expert team of medical directors and board-certified nurse practitioners offer life-changing results for people struggling with hormone deficiencies.
While you may think you need to reach a specific number for testosterone, such as 1,000, the exact number will change depending on several factors. Your age, lifestyle, and the medication you’re taking are just a few important details that can affect your overall level.
We offer personalized treatment plans for men seeking testosterone therapy, helping you enjoy physical and mental improvements like a stabilized mood, higher energy levels, and consistent weight loss. Learn more about our treatments today to supplement your weekly diet and reap the benefits of balanced testosterone production.
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