11 foods that boost testosterone

Foods that boost testosterone can be a helpful addition to a routine aimed at supporting healthy hormone levels. Testosterone is the primary male sex hormone, playing a central role in muscle mass, bone density, and sex drive. Testosterone levels naturally decline with age, though factors such as poor sleep, excess body fat, and certain lifestyle habits can speed up that decline. For some people, making dietary changes may be a natural way to help support healthy testosterone levels.

Try incorporating these foods that may boost testosterone into your diet:

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1. Fatty fish

A few types of fatty fish include: 

• Salmon

• Sardines

• Trout

• Mackerel

• Tuna

• Herring

Fatty fish contain multiple healthy nutrients like vitamin D, zinc, and omega-3 fatty acids. 

Omega-3s can help reduce inflammation, regulate blood pressure, and lower heart disease risk. The three main types of omega-3 fatty acids are EPA, DHA, and ALA. Both EPA and DHA are found in fish, while ALA is mainly found in plant-based foods like nuts and seeds.

In addition to the heart health benefits, some research suggests EPA and DHA supplementation could increase testosterone levels in some men. However, results are conflicting, and other studies don’t show an impact of EPA and DHA supplementation on testosterone levels.

Additionally, extremely low-fat diets have been associated with decreases in testosterone levels. Given that cholesterol is an essential building block of testosterone, this doesn’t necessarily come as a surprise. However, further research is needed.   

2. Dark leafy greens

Leafy green vegetables like kale or spinach are good sources of fiber, micronutrients, antioxidants, and minerals like magnesium.

A 2011 study of older men found that magnesium intake was associated with higher testosterone levels. Another study found that diets low in dark leafy greens (and other elements, such as dairy) were associated with poorer sperm quality, though the link testosterone in particular was not specifically identified. 

3. Cocoa and dark chocolate

Dark chocolate and cocoa products are a source of magnesium and flavonoid antioxidants. Flavonoid antioxidants can help protect cells from damage caused by free radicals and oxidative stress. 

A 2020 review mentioned that flavonoids may help increase testosterone levels. However, more research is needed to support this potential finding.

4. Avocados

Avocados are a trendy food because of their versatility. They are packed with nutrients such as fiber, magnesium, vitamin E, healthy fats, and a trace mineral called boron.

Research has yielded mixed results, but increasing boron intake may help increase some people's magnesium absorption and testosterone levels.

5. Berries and pomegranates

Fruits like berries, cherries, and pomegranates are loaded with antioxidants, like the flavonoids called quercetin, myricetin, and kaempferol. Flavonoid antioxidants may help protect cells from damage and improve testosterone levels. 

A small 2012 study found taking pomegranate juice daily for two weeks increased testosterone levels in saliva, though this data is preliminary and further study is needed to confirm the potential association.

6. Shellfish

Shellfish like oysters, clams, and shrimp are excellent sources of selenium, omega-3s, and zinc. 

Zinc is an important mineral for reproductive health and hormone levels. Zinc deficiency can lead to decreased testosterone production. For people with a zinc deficiency, increasing foods with zinc or adding a zinc supplement may help increase testosterone levels. 

7. Ginger

Ginger is a root plant used in cooking and traditional medicine. 

One review indicated that ginger might protect against oxidative stress and increase testosterone levels.  

Evidence is limited, and the effects of ginger on testosterone have not been confirmed in humans. Still, ginger may be worth adding to a diet for its antioxidant benefits, with any boost to testosterone as a possible bonus.

8. Vitamin D

While not technically a food in and of itself, vitamin D is found in foods including beef liver, tuna, salmon, and swordfish. A 2010 study found that vitamin D supplementation in those with lower vitamin D levels may increase testosterone levels, though more research is needed.

9. Olive oil

Extra virgin olive oil is a good source of vitamin E and vitamin K and can be easy to incorporate into a diet. A small 2013 study found that taking olive oil could positively impact testosterone levels.

10. Onions

Onions are a staple ingredient for adding flavor to meals and are a source of antioxidants, vitamin C, folate, and potassium. 

Multiple research studies have linked onions with an impact on testosterone levels (though most of these studies were conducted in animals. It is believed that onions may help protect against declining testosterone levels through antioxidant effects and promoting nitric oxide production, among other methods.

11. Whole eggs

This breakfast staple might help boost testosterone, according to some research. For example, one study suggests that egg albumin (also known as the protein in egg whites) could increase some men's serum testosterone levels. Another study found that consuming whole eggs, combined with resistance training, led to a greater increase in testosterone compared with eating only egg whites in a group of young men.

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Not all foods are created equal when it comes to testosterone. In fact, some foods are linked to potentially lower testosterone levels. Here are some of the foods to avoid consuming in excess:

Processed foods

A diet high in processed foods, omega-6 fatty acids, and trans fatty acids might be linked to lower testosterone levels and may negatively impact overall health.

Often, processed foods are high in salt, fat, sugar, and calories but low in important nutrients. Limiting processed foods and focusing on fresh, whole foods when possible may benefit overall health.

Foods packaged in BPA-containing plastic

BPA-containing plastic has been linked to several health concerns, including disrupting hormone levels. A 2013 study found a potential association between high levels of BPA in the blood and decreased testosterone levels in men. More research is needed, however.

Alcohol

Excessive alcohol intake has also been linked with a negative impact on sperm production and problems with the testicles. 

Occasional drinking is less likely to impact testosterone levels. However, heavy drinking is more likely to decrease testicular function.

In addition to diet, living a healthy lifestyle can positively impact testosterone levels and provide other health benefits. Here are some lifestyle changes that may support healthy testosterone levels:

Maintain a healthy weight

Maintaining a healthy weight is important for multiple aspects of overall health and well-being. Research suggests that BMI, obesity, waist circumference, fat mass, and muscle mass that fall outside normal ranges can contribute to lower testosterone levels.

Try strength training

Some research suggests that regular strength training may support healthy testosterone levels. Exercises for strength training are designed to build muscle mass. These exercises typically involve lifting weights or bodyweight exercises to strengthen muscles. Keep in mind that recovery matters. Make sure you get enough rest because overtraining could end up lowering your testosterone levels. 

Prioritize sleep

Research suggests that sleep disorders such as obstructive sleep apnea and chronic insomnia are linked to lower levels of testosterone.  

For those whose sleep is not optimal, prioritizing sleep may help support healthy testosterone levels. Anyone who suspects a sleep disorder can talk to a healthcare provider about diagnosis and potential treatment.

If a healthcare provider diagnoses low testosterone after testing, there are a couple of medical treatment options your healthcare provider may consider.

Testosterone replacement therapy

Testosterone replacement therapy (TRT) is a treatment used to increase testosterone levels in people diagnosed with low testosterone. It can be delivered using injections, patches, gels, or pills.

Talk to your healthcare provider about whether TRT might be safe for you because testosterone replacement can cause side effects and isn’t right for everyone. Common side effects include acne, fluid retention, higher red blood cell counts, and a potential  drop in sperm counts and fertility.  

Clomid

Clomid (clomiphene citrate) is sometimes prescribed off-label for low testosterone. This medication increases serum testosterone levels through a unique mechanism of action: it makes the body perceive its sex hormone levels as lower than they actually are, prompting it to produce more testosterone. Clomid has side effects, too, including headache, dizziness, nausea, and vomiting, among others. 

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For those looking for a natural way to boost testosterone, diet is a good place to start.

• Foods that help boost testosterone include fatty fish, dark leafy greens, cocoa and dark chocolate, avocados, berries and pomegranates, shellfish, ginger, vitamin D-rich foods, olive oil, onions, and whole eggs.

• Processed foods, foods packaged in BPA, and alcohol may negatively affect testosterone levels.

• Healthy lifestyle changes — such as maintaining a healthy weight, strength training, and prioritizing sleep — may also help support testosterone levels.

• For those diagnosed with low testosterone levels, a healthcare provider might prescribe treatments such as TRT or an off-label medication called Clomid.