Welcome to my big list of foods that boost testosterone production, the idea of this article is to give you an idea of the many foods that you can include in your diet for increased T. While this list won’t include every food under the sun, it will include the most effective foods and the foods that are most easy to get hold of in the Western world.
The Importance Of Organic Food
One thing I wanted to bring up beforehand is that with all the foods listed is if you can opt for organic you should. Organic is always best for your testosterone production & your wider health! This is due to the chemicals and hormones that is sprayed on/ added to non organic food both of these have a negative effect on testosterone & your wider health. So when thinking foods that boost testosterone production, think organic.
Now that we’ve covered the importance of organic food, lets go in to the big list!
High in healthy saturated fats which is one of the major building blocks for testosterone, omega 3 & zinc. As far as meats go, Steak is the king of foods that boost testosterone production.
The smell of celery alone is rumored to be enough to increase testosterone production, that being said I still advise you eat it Celery is high in vitamin K and apigening which increases testosterone production.
Honey is very high in the mineral boron which is a key nutrient for testosterone production. Honey is also high in antioxidants, antioxidants help with testosterone production as they reduce inflammation in the testes. Reduced inflammation allows the testes to perform more efficiently including testosterone production.
Brazil nuts is very high in Selenium, which after Zinc is one of the most important minerals for testosterone production. They are high in antioxidants, fairly high in Zinc and both saturated & monounsaturated fats. Saturated fats we’ve covered but monounsaturated fats like saturated help increase testosterone production.
Tuna rich in vitamin D, in fact a single serving of tuna provides your recommended daily amount of vitamin D and many people have lowered T levels due to a vitamin D deficiency. It’s also a good source of Omega 3 which helps reduce inflammation for increased testosterone production.
Raisins are extremely high in boron (200 grams of raisins provides your daily amount) & antioxidants. They are also a good source of magnesium which most people in the West have shown to be deficient in. In my opinion raisins are of the major foods that boost testosterone production & if you can I advise including in your diet one way or another.
Avocado has high levels of healthy monounsaturated fats & they are also high in magnesium, both of are great for increased testosterone production.
Pomegranate is a very effective as a testosterone booster on two different fronts. It inhibits the aromatase enzyme which converts testosterone in to estrogen. They are also high in antioxidants for further improved T production.
While parsley is probably one of the least exciting herbs flavor wise, it is very exciting when it comes to the testosterone increasing properties! It contains apigenin, which leads to greater conversion of cholesterol to free Testosterone, so I’d advise adding parsley to your seasoning & spices rack.
Oysters are known as an aphrodisiac, this is mostly due to them being extremely high in testosterone increasing Zinc, just two oysters gets you to your recommended daily Zinc amounts, they are also very high in vitamin B12 & a good source of selenium, magnesium and D-aspartic acid. Due to their great nutrition profile, oysters aren’t just one of the foods that boost testosterone production they’re a super food as far as T production is concerned!
Kale is a great source of Vitamin K which is a great aid for testosterone production. It’s also high in vitamin C which inhibits cortisol & this is important as cortisol suppresses testosterone production. Finally, like most cruciferous vegetables Kale is high in indole 3 carbinol, this is an anti cancer compound which also removes estrogen from the body, having lower estrogen makes existing testosterone levels more profound!
White Button Mushrooms
White button mushrooms like our friend pomegranate also inhibit the aromatase enzyme leading to increased T. They’re also a good source of Vitamin D, most people in the West are deficient in vitamin D & there are very few foods sources of vitamin D (Sunlight is also a major source) so if you can include white button mushrooms in you diet for testosterone production.
Turkey has high levels of Zinc & l-tryptophan, as we know Zinc increases testosterone production; but where l-tryptophan comes in as stress relief & a sleep aid. When you’re stressed your body releases cortisol, which as we’ve covered above restricts T production so any stress reduction helps with T, then with regard to sleep, ideally you want 7 – 9 hours per evening for healthy testosterone production. So aiding with sleep helps increase your testosterone production as well!
Asparagus has a great nutrition profile for testosterone production it has decent levels of Magnesium, Vitamin K, Vitamin B 6, Vitamin C & D-aspartic acid. It’s also quite high in antioxidants making it a good addition to your foods that boost testosterone shopping list!
Spinach is on this list due to its high levels of Zinc, Magnesium, & Vitamin B6. It also reduces inflammation which as we’ve covered lowered inflammation leads to increased T & like Kale Spinach contains indole 3 carbinol which reduces estrogen, increasing the effect of testosterone.
Broccoli provides Vitamin K, Zinc, Selenium & Magnesium & like the other cruciferous vegetables on this list they also contain indole 3 carbinol, so reduces estrogen to make existing testosterone levels more effective.
While a lot of people like to indulge in Brussels at Christmas (personally for me never) they are a rich source of indole 3 carbinol, lowering your estrogen so testosterone levels have a greater impact.
Dried apricots have high amounts of Vitamin C, antioxidants & boron as we know all three help increase testosterone production. They are also a nutritional powerhouse as they are high in a number of vitamins.
Lamb is an excellent source of Vitamin B12, it’s a very good source of selenium, it’s also a good source of Zinc & Niacin (Vitamin B 3. Niacin actually helps increase both testosterone & human growth hormone, making it ideal for muscle growth as a whole. It’s also a reasonable source of saturated fats & magnesium. Although it’s not one always mentioned in lists of foods that boost testosterone production, lamb is a personal favorite of mine & a good occasional alternative to beef.
Beetroot is another great source of our friend boron, as an additional positive it’s also high in nitrate. Nitrate helps increase muscular endurance, enabling you to lift even more & coupled with the extra T can potentially bring extra muscular gains.
Swiss Chard is a good source of magnesium & vitamin K for increased testosterone production.
Cacao is extremely high in Magnesium, high in Zinc and high in antioxidants. It’s also a great source of saturated fats, it’s nutrition profile is great a whole but for me it is without question one of the most effective foods that boost testosterone production. I personally use organic cacao nibs added to Greek yogurt.
Pumpkin seeds are an excellent source of magnesium, a very good source of zinc, monounsaturated and saturated fats. A little seed that packs a big punch for testosterone.
Avocado is an excellent source of monounsaturated fats, a good source of antioxidants and a reasonable source of magnesium and vitamin B6. Avocado is also linked to reduced body fat and lowered body fat aids testosterone production even further, so it’s another testosterone powerhouse.
Fenugreek is a herb often found in many curry dishes, in tests it has shown to “normalize” testosterone levels, so a good addition to your spice rack.
Is a great source of saturated fats and increases healthy cholesterol levels, it also acts as an anti inflammatory, while it shouldn’t strictly be included as one of the foods that boost testosterone production, it’s in this list as I recommend coconut oil as a cooking oil for increased T production.
Eggs are high in saturated fats & a great source of Vitamin D for increased testosterone production. Given that they are also high in protein they are ideal to be part of a muscle building & weight loss diet.
Carbs are needed in your diet for testosterone production, studies have shown that the larger deficit between protein and carbs the lower your T becomes so carbs are definitely needed. I suggest sweet potato as they are high in vitamin B 6 & in Vitamin A which potentially increases testosterone. They are also aren’t a grain or processed carb, both grains & processed carbs of these can in fact lower T. You can find out a bit more about this in this article – Foods the lower Testosterone
They are high in antioxidants, they contain a nutrient called calcium-d-glucarate which is thought to inhibit the effect of estrogen, they contain resveratrol which like pomegranates has an anti-aromatase effect which stops testosterone converting to estrogen.
Pineapple is an excellent source Vitamin C & the enzyme bromelain which is thought to help increase testosterone production. It’s also a reasonable source of both zinc & magnesium.
This is one for people who prep all of their own food (cook from scratch/ non packaged food) making sure you include enough iodine in your diet is important; as iodine is crucial for your thyroid to function properly. A properly functioning thyroid is key to producing healthy testosterone levels & maintaining your free testosterone levels.
Coconuts are a great source of saturated fats & antioxidants, they also contain some Magnesium, Vitamin C & Vitamin B6
Make potatoes a carb of choice for increased testosterone production. As we covered earlier carbs are required for T production, like the sweet variety they aren’t processed or grains & their nutrition profile differs slightly to sweet potatoes so their are other health benefits to having them as part of your diet as well.
Cabbage like the other cruciferous vegetables in this list contains indole carbinol 3 so removes estrogen from the body. It is also a good source of vitamin K, C and a reasonable source of vitamin B6. On top of this cabbage is shown to provide protection against radiation & Cancer, so a great addition to your diet.
Ginger is a very flexible spice, it can be used for both savory & sweet dishes. Ginger contains the chemical compound gingerol which is a strong anti inflammatory which leads to increased T production. Studies have shown as much as a 17% rise in testosterone production when supplementing with ginger.
Garlic contains a compound called allicin which reduces inflammation, it’s also a great source of antioxidants. I suggest adding to your spice rack for increased testosterone production.
Turmeric is a staple ingredient for many curries, turmeric is very high in the ingredient Curcumin, which is a bit of super ingredient when it comes to testosterone production. Turmeric blocks estrogen production, it activates vitamin D receptors, reduces inflammation, improves insulin sensitivity & increases cholesterol processing, as we’ve covered throughout this article all of these lead to increased testosterone production. To find out more about insulin sensitivity & how the effects T, check out this article – Foods that lower testosterone & look at the section about foods high in sugar.
Ingestion of Baking soda increases the activity of something called cAMP. cAMP is a messenger between hormones and cells. It’s been shown in a number of studies that increased cAMP activity leads to increased testosterone production. I advise including in your diet by making it a part of your seasoning for meat or drinking it in water.
Grapes are high in resveratrol, which is found in the skin of grapes. As we’ve covered elsewhere in this article resveratrol has an anti-aromatase effect which stops testosterone converting to estrogen. Red grapes are thought to have higher concentrations but both are a good addition to your diet.
Cherries are high in Vitamin C & antioxidants, they make an ideal replacement for dessert for those of you with a sweet tooth.
Cauliflower is a good source of magnesium vitamin K & vitamin C. It also contains indole carbinol 3, leading to reduced estrogen levels.
This is a simple one, we should all probably be increasing our water intake; but studies have shown that when you are dehydrated that testosterone production is suppressed and cortisol levels rise. If you bear in mind that most people are dehydrated already, making sure you consume enough water is paramount for both your testosterone production & wider health!
As a probiotic it is high healthy gut bacteria for improved gut health, it is high in saturated fats, a good source of vitamin B12 and Iodine. It also contains some magnesium & zinc. Greek yogurt is one of my favorite foods that boosts testosterone, this is due to it being a good replacement for sweet food and use as a dessert.
Blue cheese is another fermented food so contains bacteria for improved gut health. It is also very high in saturated fats & vitamin K2, it is also a reasonable source of vitamin B6, B12 & magnesium.
Prunes are absolutely loaded with boron, good addition to your diet for testosterone production and if you have some issues using the toilet shall we say…….
Spring onions are a great source of Vitamin K, in fact a 1/4 is over 100% of your daily recommended amount. They are also a fairly good source of magnesium. Spring onions as a whole are quite rich in a number of vitamins & minerals so are worth including your diet for more than just your testosterone production!
Sauerkraut contains naturally occurring bacteria’s & probiotics, these help improve your gut health. Improved gut health in turn leads to reduced cortisol levels & as we’ve covered having lower cortisol will lead to increased testosterone production.
Another good alternative to coconut oil in some scenarios & again it’s far healthier than vegetable oils, due to the saturated fats it is good for testosterone production.
Final Thoughts & Future Articles
I hope you have found this list on foods that boost testosterone useful, keep an eye out for my future posts on this subject where I will be looking at potential dishes you can create for a T boost & covering a number of the above foods and why they boost testosterone in greater detail.
If you have any questions with regard to this article, want to recommend your own foods that boost testosterone production or would like to request a subject for me to cover, just leave me a comment below and I will get back to you!