My Top 10 Foods That Boost Testosterone Production

What Are My Top 10 Foods That Boost Testosterone Production?

Some May Shock You, Discover What They Are Here!

If you’re interested in ways to increase testosterone naturally you’re certainly in the right place!

I thought before we go in to the ideal foods for boosting testosterone, 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 the below article.

Testosterone & Muscle Building

There are multiple additional benefits to be gained from boosting testosterone, 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.

There are lots of negative impacts on your health from having low testosterone. To find out more about this, check out the below article.

Testosterone And Health

You Can Check Out My Larger List Of Foods That Boost Testosterone Production Here! 

Why Focus On Foods That Boost Testosterone Production?

steak

Diet is arguably the biggest contributor to your testosterone levels & it’s the easiest element for you to control.

We all have to eat & within reason we all have control over what we eat. When it comes to foods for testosterone, 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.

This is why looking at foods that boost testosterone production is an the best place for you to start.

You Can Check Out My Larger List Of Foods That Boost Testosterone Production Here! 

The Properties Found In Food Which Increase Testosterone Production

There are several nutrients, minerals, vitamins etc. that you can gain from food which will increase testosterone naturally.

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 K2

Animal products are a source of vitamin k2, with beef liver being an extremely good source!

Your body can also produce K2 from K1, which is found in cruciferous vegetables like spinach & broccoli, you would however need A LOT of K1!

You can find out more about the benefits of Vitamin K & good sources of Vitamin K on this article below.

Ways To Increase Testosterone Naturally With Vitamin K

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 article below.

Ways To Increase Testosterone Naturally With Zinc

Vitamin C

Vitamin C aids with testosterone production as it helps lower cortisol which is a 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 helps boost testosterone production and other good food sources of magnesium. You can check it out below.

Ways To Increase Testosterone Naturally With Magnesium 

Cholesterol

Cholesterol has been demonized over the years as being unhealthy but the truth is cholesterol is the building block of testosterone & vital for health!

Beef, eggs, shellfish, organ meats & organic dairy all excellent sources and easy to access!

Monounsaturated Fat

Again like saturated fats, monounsaturated fats are good for your health & testosterone production.

This is due to them lowering the inflammation caused by omega 6. Good sources are oily fish & oils like pure avocado & olive oil.

avocado halves

 

Antioxidants

These help reduce inflammation, which as we have covered means the greater testosterone production. 

Some of the best sources of antioxidants are meats, certain vegetables & certain fruits. 

Vitamin B

You may have heard that B12 aids with testosterone production but B3 & B6, B9 & other vitamins do as well.

Good sources of B vitamins eggs, poultry like chicken & turkey, red meat & fish.

Learn more about Vitamin B and testosterone and other food sources of vitamin B, in this article below.

Ways To Increase Testosterone Naturally With Vitamin B

Vitamin D

Vitamin D you primarily get from natural sunlight; & it’s something many of us are deficient in.

The good news is there are some food sources of vitamin D, these are fatty fish like tuna & mackerel and egg yolks.

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 Omega 3 differs to omega 6 in the article below. 

How Polyunsaturated Fats & Saturated Fats Impact Testosterone

Indole 3 Carbinol

Indole 3 carbinol is an anti cancer compound that also removes estrogen, this reduction in estrogen levels equates to a natural testosterone booster.

It’s found in cruciferous vegetables like brussels, cabbage & cauliflower.

There are other minerals, vitamins & properties found in food which will boost testosterone production.

Nutrients like selenium, boron, resveratrol, D-Aspartic acid, omega 3 & bacteria that improve gut health.

I haven’t given these a 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 boost testosterone production.

The Importance Of Organic Food

One thing I wanted to highlight is the importance of eating organic food.

Organic is always best for your wider health and testosterone production, so I’d advise opting for organic ingredients and produce wherever possible.

Non organic food negatively impacts testosterone, due to the chemicals and hormones that are sprayed on/ added to non organic foods.

These pesticides and hormones can negatively impact your endocrine system.

which can lower testosterone production, disrupt hormone balance as a whole and potentially cause serious health issues.

So when you think of foods that boost testosterone production, think organic!

My Top Ten Foods That Boost Testosterone Production

So now that we’ve got through the preamble, lets actually get down to the good stuff.

My recommended top 10 foods that boost testosterone production!

Steak

Steak is an excellent source of cholesterol, which is the building block of testosterone production. It’s a good source of saturated fats & omega 3 fatty acids.

These both further support testosterone production by reducing levels of inflammation. 

Steak is also a good source of multiple vitamins & minerals shown to support testosterone production like Zinc, B12 & B complex, Zinc & selenium.

Steak is known as a king of testosterone boosting foods for a reason!

Oysters

Plate of oysters

They’re high in Zinc, magnesium, Selenium & vitamin D, as we’ve covered all of these are a natural testosterone booster.

Oysters are also high in D-aspartic acid which is an amino acid linked to boosting testosterone production.

Raw Cacao

cacao nibs

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. 

Raisins

 

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

You just need to be careful about the volume as fructose is still sugar & high amounts still spike insulin levels, inhibiting testosterone production.

Spinach

bowl-of-spinach

It’s high in magnesium, zinc and vitamin B6. A good source of indole 3 carbinol which lowers estrogen.

It also contains a reasonable amount of vitamin C, for reduced inflammation and the equivalent of a natural testosterone booster.

Make sure you cook & again you want to keep portions fairly small, this is due to spinach being a source of anti nutrients. 

This is a plants natural defense & actually removes nutrients when eaten raw & even when eaten in excess.

Salmon

salmon

I’m not a big fan of salmon myself but I recognize its ability to boost 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

fried-eggs

Eggs are one of the best testosterone boosting foods that you can eat!

They’re a great source of cholesterol, omega 3 fatty acids, which as we covered earlier are vital for testosterone production.

They are also a source of multiple vitamins & minerals that help optimize testosterone production.

This includes B12, B complex, D3, K2, Zinc, iodine & selenium. You need to make sure you eat the yolk as that is the main source of nutrients.

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.

Two to three nuts each day is enough to meet your daily selenium requirements.

Celery

celery

So the smell of celery alone is said to be enough to increase testosterone naturally. I would suggest that you still eat your celery though! 

Eating celery is though to help testosterone production due to being a source of plant sterols, which aid the production of testosterone & other androgens.

It is also a source of apigenin which helps convert cholesterol to testosterone.

Honey

Is high in boron which is a mineral shown to boost testosterone production.

It is also a good source of antioxidants, that however doesn’t change the fact that honey is sugar.

I’d suggest keeping your portions very small, I personally have teaspoon with greek yogurt, that forms a part of my post workout meal. 

You ideally want to eat after resistance training as when paired with a high protein meal, it can aid protein delivery to the muscles.

So that & the testosterone boosting nutrition, makes it a great sweet treat; but needs to be treated as dessert & portion side needs to reflect this!

Final Thoughts

Hopefully, this article on foods that boost testosterone production has encouraged you to look at your diet.

It is the method to boost testosterone production, that you have the most control over.

There are far more than 10 foods that boost testosterone production.

If you want to check out more, I suggest you check out my list of 50 foods that boost testosterone production below. 

50 Foods That Boost Testosterone Production

If you have any questions in regards to this article, just drop me a comment below and I’ll get back to you.

Share this article with friends, family & anyone you think may find it interesting, you can also follow me on my social media apps.

So check them out for more tips, on foods that boost testosterone production & ways to naturally optimize testosterone production.

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