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.
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.
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 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.
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
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.
Again like saturated fats, monounsaturated fats are good for your health & testosterone production, sources that are easy to purchase are avocado & olive oil.
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.
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 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.
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:
Is high in both Zinc & saturated fats both of which are great for increasing testosterone production.
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.
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!
They’re high in both boron and resveratrol and the fructose lowers SHBG levels which bind free testosterone.
It’s high in magnesium, zinc, vitamin B6 & indoles which lower estrogen. It also contains a reasonable amount of
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!
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.
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.
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.
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!