Foods That Boost Testosterone Production – My Top 10 Recomendations

Welcome to this post on foods that boost testosterone production. If you’re interested in ways to increase your T levels you’re certainly in the right place! I thought before we go in to the ideal foods for increased T etc. that we should look at why you may want to increase levels.

Why Boost Testosterone Production

So why would you want to boost testosterone production? Well increasing your muscle mass gains & stopping loss of muscle mass may be two reasons. You can find out more about this in my post testosterone & muscle building – There are multiple additional benefits to be gained from increasing testosterone levels, these include but are not limited to the following:

  • Increased fat loss
  • Improved mental health
  • Reduced risk of Serious illness
  • Increased Libido

There are many more benefits to be gained from boosting testosterone levels and there are lots of negative impacts on your health from having low testosterone. To find out more about this, check out these articles on Testosterone And Health

Why Focus on Foods that boost testosterone production

Diet is arguably the biggest contributor to your testosterone levels & it’s the easiest element for you to control. There are other key elements that can boost testosterone production, like lifestyle choices & exercise. I’ll be looking at these in greater detail and other ways you can increase your testosterone levels in future articles.

So the reason I advise focusing on foods that boost testosterone production first is, we all have to eat & within reason we all have control over what we eat. Whereas exercise is optional/ not a possibility for everyone & lifestyle as you will discover in my future posts can be quite complex to manage when it comes to effecting testosterone levels.

When it comes to dieting and your testosterone levels, I look at it in a very simple way, everything you eat and everything you don’t eat has a direct impact on your testosterone production so in my opinion looking at foods that boost testosterone production is an obvious place to start.

The properties found in Food which increase T

There are several nutrients, minerals, vitamins etc. that you can gain from food which will increase testosterone levels, so we’re going to cover what the main ones are that you can get from your diet and give you a couple of examples of food sources that should be easy for you to find.

Vitamin K

Most leafy green vegetables are a great source of vitamin K. Good examples that are easy for you to find are spinach & broccoli. You can find out more about the benefits of Vitamin K & good sources of Vitamin K on this, ways to increase testosterone naturally article.

Zinc

Over half of the globe is though to have a deficiency in Zinc, beef (particularly steak), shellfish & again spinach are all good sources. You can find out more about the benefits of Zinc & an overview of the best dietary sources of Zinc on this, ways to increase testosterone naturally article.

Vitamin C

Vitamin C aids with testosterone production as it helps lower cortisol which is major suppressor of testosterone production. I’m sure you’re more than familiar with good sources of vitamin C but citrus fruits, tomatoes and peppers are all good options.

Magnesium

Research has shown that most people with a western diet have a deficiency in magnesium. Leafy green vegetables (kale, cabbage) are a good source as is avocado. I’ve published an article where I’ve covered the benefits you gain from getting your daily requirement of magnesium, how it aids testosterone production and other good food sources of magnesium. Check it out here: ways to increase testosterone naturally 

Saturated Fat

Fat has been demonized over the years as being unhealthy but the truth is saturated fat is good for your health and your testosterone production. Organic coconut oil, beef & organic dairy all good and easy to access sources.

Monounsaturated Fat

Again like saturated fats, monounsaturated fats are good for your health & testosterone production, sources that are easy to purchase are avocado & olive oil.

Antioxidants

These help reduce inflammation, inflammation in the body stops it perform and carrying out its function efficiently and this includes testosterone production. I recommend dark berries as a great source of antioxidants, so blueberries, blackberries, strawberries etc.

Vitamin B

You may have heard that B12 aids with testosterone production but B6 does as well, both are help increase testosterone production, good sources of both b6 & B12 are lean poultry like chicken & turkey and fish.

Vitamin D

Vitamin D you primarily get from natural sunlight & it’s something many of us are deficient in; but the good news is there are some food sources that are a good source of vitamin D, these are fatty fish like tuna & mackerel and egg yolks Omega others.

Omega 3

Most people have too much omega 6 in relation to 3, this causes inflammation and inflammation leads to reduced testosterone production. Increasing omega 3 intake will help lower inflammation. You can see more about polyunsaturated fats and how they Omega 3 differs to omega 6 here

Indole carbinol 3

Indole 3 carbinol is an anti cancer compound that also removes estrogen, this reduction in estrogen levels leads to higher testosterone levels. It’s found in crucifereous vegetables like brussels, cabbage & cauliflower.

There are other minerals, vitamins & properties found in food which will increase your testosterone production like selenium, boron, resveratrol, D-Aspartic acid, omega 3 & bacteria that improves gut health.

I haven’t given these special mention as they aren’t as common in a wide range of foods like the above, you will however see some food sources that provide all of these in my top ten foods that increase testosterone production list.

The Importance Of Organic Food

There are other minerals, vitamins & properties found in food which will increase your testosterone production like selenium, boron, resveratrol, D-Aspartic acid, omega 3 & bacteria that improves gut health. I haven’t given these special mention as they aren’t as common in a wide range of foods like the above, you will however see some food sources that provide all of these in my top ten foods that increase testosterone production list.

My Top ten recommended foods that boost testosterone

So now that we’ve got through the preamble lets actually get down to the good stuff and my recommended top 10 foods that boost testosterone production, this list isn’t necessarily based on the most effective but it’s a combination of highly effective testosterone boosters, foods that fits in multiple meals/ are flexible and ones that contain multiple nutrients/ vitamins/ minerals that increase testosterone production.

So my list is as follows:

Steak

Is high in both Zinc & saturated fats both of which are great for increasing testosterone production.

Oysters

They’re high in Zinc, magnesium, Selenium & vitamin D, as we’ve covered all of these aid with testosterone production. Oysters are also high in D-aspartic acid which is an amino acid linked to increased testosterone production.

Raw Cacao

I personally recommend organic raw Cacao nibs, they’re high in antioxidants, Zinc and magnesium. They also contain gut friendly bacteria and improved gut health also leads to increased testosterone production. They’re like a testosterone boosting super food!

Raisins

They’re high in both boron and resveratrol and the fructose lowers SHBG levels which bind free testosterone.

Spinach

It’s high in magnesium, zinc, vitamin B6 & indoles which lower estrogen. It also contains a reasonable amount of

Salmon

I’m not a big fan of salmon myself but I recognize its ability to increase testosterone production. This is due to it being a rich source of Omega 3, magnesium, vitamin D & vitamin B12 & B6. It also lowers globulin in the body and a reduced level can lead to testosterone having a greater impact on the body!

Eggs

They’re a great source of cholesterol, vitamin D & omega 3. As we’ve mentioned all three of these increase testosterone production, just make sure you eat the yolks as that is the source for most of these.

Brazil Nuts

They’re high in Selenium which is one of the most important minerals for testosterone production after Zinc. They’re also high in antioxidants and have a good ration of saturated fats & monounsaturated fats. Three to six nuts each is enough to meet your daily selenium requirements.

Celery

So the smell of celery alone is said to be enough to lead to testosterone production. I do however advise to eat still, it’s high in vitamin K and contains apigening which increases testosterone.

Honey

Is high in boron which is a mineral shown to increase testosterone production. I’m a big fan of honey as it’s great alternative to sugar (which actually lowers testosterone) & it can be included in your diet and meals in a wide number of ways.

Have I convinced you to look at food to increase testosterone production?

Hopefully this article on foods that boost testosterone production has encouraged you to look at your diet as one of the key ways to increase Testosterone production. If that is the case and the ten foods above aren’t for you, I suggest you check out my foods that boost testosterone production – the big list

I’d like to think I’ve helped make it clear why you may want to look at the above article, foods that boost testosterone production as a whole and why your diet is arguably the easiest place to start when it comes to increasing your T levels.

I’ve also covered what properties in foods boost testosterone and finally my favorite foods that boost testosterone production. I hope you’ve found this article useful, any questions in regard to diet and testosterone, the foods I’ve listed or if you just want to share your own list, just drop me a comment below and I’ll get back to you. I’ll also be adding further articles with full lists of foods that increase testosterone production, so keep an eye out for them!

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20 thoughts on “Foods That Boost Testosterone Production – My Top 10 Recomendations

  1. Hey, such an awesome article!

    I’ve been looking for foods to increase my muscle mass lately. In the past I’ve lost so much weight unintentionally just through diet alone. It’s about time I put on some solid muscle. My daily schedule, however, does not give much time to innovate.

    But through food for me literally takes barely any effort and it’s always applicable as one has to eat anyway.

    Totally love the other benefits as well, like improved mental health and libido.

    Thank you for the well researched article. I appreciate you!

    Cheers and have a Great One!
    Matiss

    1. Hey Mattis,

      I’m glad you found it useful, yep increasing your testosterone production will help improve your muscle mass, reduce your fat and other health benefits, check out my other articles for more tips on your diet and other ways to increase T.

  2. I like what you said, here: “Whereas exercise is optional/ not a possibility for everyone & lifestyle … can be quite complex to manage” I’m one of those guys for whom exercise isn’t optional, at this point in my life–I’m a chronic migraine sufferer–but I’m still interested in the subject matter about which you’ve written. I appreciate that you’ve gone into some detail on what foods promote testosterone production, and generally just good health. And I’m glad that you had mentioned spinach; I love spinach now, but hated it when I was a kid (probably because growing up I only got it served to me as Popeye served it to himself!). And I noticed that oysters promote testosterone. I had thought that that was an urban legend; good to know that there’s something to it, after all. Thanks for the post; very informative. 

  3. Thanks for doing this article, this has been really useful to me! 

    As a boxer, having Testosterine through my diet is extremely important for my training, but most importantly to help me cut weight while I’m going through a fight camp. Do you have any quick meal plan you would recommend to a high endurance sport like boxing? 

    Thanks again for sharing!

    J

  4. Thanks for another really useful post. I love having a clear cut list of foods that I can check on and measure up against my current diet. I had no idea that raisins could raise testosterone; I tend to eat them as a snack food anyway without realizing that they had such benefits. That’s cool to know! Some of the others were pretty standard ones that I expected; like eggs, but celery was a surprise to me! Is testosterone increase the only benefit to celery or are there any other health benefits?

    1. Hi Benji,

      I’m glad you found this article useful!

      Yeah raisins are a bit of a “power house” as far as testosterone production is concerned. Celery increases testosterone production, manly due to the high levels of Vitamin K. You do get other health benefits from eating celery, most these come from the vitamin K content.

      You can check out this ways to increase testosterone naturally with vitamin k article, it provides you more information on vitamin K, the health benefits and it’s relationship to testosterone production.

  5. This is great article Nate. I really think that we should use food as a booster and not some cheap supplements that can harm our body. Natural food is the best. I have heard that Magnesium is good but I have never pay attention on it. I will start using avocado in my salads.

    1. Hi Daniel,

      Yes amending your diet is certainly cheaper and in many ways easier than sourcing supplements. Yes magnesium is needed for testosterone but also hundreds of other bodily functions, so getting enough magnesium is important for your wider and testosterone health.

  6. Hi,

    This is good news! There are lots of nice things to eat that boosts testosterone. They are also quite varied, so you can add them as ingredients to meals. However, I have a question. What happens to your body if your testosterone goes too high (if it can go too high)?

    Great article, thanks for sharing.

    1. Hi Tom,

      Yep a number of the foods that boost testosterone production are quite versatile and can be used in many different types of meals.

      With regards to having too much testosterone, it isn’t really possible to achieve if you are increasing testosterone levels naturally.

      Having too much testosterone can be a problem if you take steroids or opt for therapy, and this does come with side effects, you can find out what the TRT therapy side effects are here

  7. Just looking at your list of foods and vitamins and minerals should make it pretty easy to get more T.  There are quite a lot of options.

    I do Crossfit almost daily and have to keep reminding myself to eat some of these .

    It’s hard some days to incorporate what I need when I have 2 young girls and a wife and we try and eat the same things, but I try.

    1. Hi Stew,

      I’m glad you found this article useful, yes it’s not always easy to remember to add these things to your diet.

      You can always opt for taking supplements, for thing like boron, zinc, magnesium etc.

  8. You have most definitely encouraged to look at diet, different food types to gain maximum benefits to increase testosterone levels.I must admit i dont eat nearly enough steak, I will change that!

    You give some great food sources ideas here, i like your site and so I will bookmark it for my future reference! good Job!

    1. Hi Dianne,

      I’m glad you found this article useful!

      Yes organic steak provides multiple health benefits.

      Please do keep an eye out for my future articles, increasing testosterone levels are ideal if you are looking to increase fat loss or muscle gains.  

  9. Very informative, I didn’t even know raisins contained testosterone boosting properties, might be why I like them so much… I’ve also found that  Intermittent fasting helps, i’m not sure it directly boosts testosterone, but I’ve noticed results like more energy, better focus, and higher libido. 

    Would’ve been a little more helpful if you put a section for amino acids, and listed out each one and the foods they can be found in. But overall was very enlightening!

    1. Hi Rich-Allee,

      I’m glad you found the article useful!

      Yes intermittent fasting does help increase testosterone production, this is due to a process called autophagy, it enables the body to repair itself, including increasing testosterone production. I’ll be outing together an article about this soon.

      I’ll look at putting together for amino acids as well then.

      Cheers

  10. Another really interesting article, the second I’ve read on your site today! 

    I’m a little bit confused by the list of foods that you have here because my fitness is not directed at increasing muscle mass – I’m a runner that covers about 6 miles every day so I’m wondering what foods from this article you would recommend to me? 

    Mainly – which ones would suit the testosterone needs of a male runner?

    1. Hi Chris,

      I’m glad you’re finding the articles useful, if you run mid distance the foods that boost testosterone production I’d recommend from this list are raisins and honey pre run for the boost in energy.

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