The foods that boost testosterone, what are they? Some of them may shock you! Read on to find out what they are here! Check out the 50 main foods that boost testosterone production that can easily be included in any diet. This list won’t include testosterone boosting food under the sun. It does however include the most effective testosterone boosting foods & the foods that boost testosterone that are easiest to include in most diets.
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 are 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 crack on with this list of foods that boost testosterone production!
Foods That Boost Testosterone Production: Steak
Steak is high in the building block of testosterone cholesterol, it’s also a great source of healthy saturated fats & omega 3 fatty acids. Making it great for reducing inflammation, which is also very important for optimizing testosterone.
Steak is a good source of vitamins & minerals, this includes B12, B3, B6, Zinc, Selenium & Creatine, all which help optimize testosterone production. Steak is considered the “King” of foods that boost testosterone production for a very good reason!
The smell of celery alone is rumored to be enough to boost testosterone production, that being said I still advise you eat it. Celery is high in plant sterols androstenol & androstenone which positively impact the production of testosterone & other androgens. Celery is also a source of flavonoids such as apigenin which increases testosterone naturally & other flavanoids that lower aromatase activity.
Foods That Boost Testosterone Production: Honey
Honey is a good source of 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.
Two caveats with honey, it is very high in sugar & an excess of sugar actually lowers testosterone, so keep volumes of honey low. I’d only suggest eating as part of a high protein meal after resistance training, as it will help with protein delivery. If you aren’t doing resistance training that day, you’re probably best giving the honey a miss!
Foods That Boost Testosterone Production: Brazil Nuts
Brazil nuts are very high in Selenium, which after Zinc is one of the most important minerals for testosterone production. In fact, Brazil nuts are so high in selenium, that just two provide you with your daily selenium requirement. They are also high in antioxidants, fairly high in Zinc & a good source of saturated & monounsaturated fats.
So a great source of a couple of minerals for optimized T & a great fat profile for reduced inflammation, which means higher testosterone. I’d advise avoiding most nuts if you want optimized testosterone production, but Brazil nuts are the exception. Two Brazil nuts a day & you will great improvement from your own “nuts”
Tuna is rich in vitamin D3, in fact a single serving of tuna provides your recommended daily amount of D3. Having a vitamin D deficiency is a common cause of lowered testosterone production. Tuna is also a good source of Omega 3 which helps reduce inflammation and other nutrients that boost testosterone, like B complex, zinc, selenium & iodine.
Foods That Boost Testosterone Production: Raisins
Raisins are a good and probably best dietary source of the testosterone boosting mineral boron. They are also a good source of magnesium & the powerful antioxidants resveratrol. Both lead to healthier testosterone production.
Resveratrol also helps lower aromatization, which is the process where testosterone is converted estrogen, so a good antioxidant to get in your diet. The same as you will find with lots of fruit, raisins are high in sugar (raisins are particularly high), so you need to watch portions & keep them small.
Avocado has high levels of healthy monounsaturated fats & is a great source of omega 3 fatty acids, so great for lowered inflammation. They are also high in magnesium, B complex, vitamin C & boron. They also have properties that enhances nutrient absorption, meaning if you are eating the right things, it will further aid your T production & health.
Foods That Boost Testosterone Production: Pomegranate
Pomegranate is very effective as a testosterone booster on two different fronts. It lowers your aromatization activity, so less testosterone is converted 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 boosting 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.
Foods That Boost Testosterone Production: Oysters
Oysters are known as an aphrodisiac, this is mostly due to them being extremely high in testosterone boosting Zinc. Just two oysters get you to your recommended daily Zinc amounts. They are also very high in other nutrients shown to be a natural testosterone booster. These include vitamin B12, selenium, magnesium and D-aspartic acid.
Kale is high in vitamin C which inhibits cortisol & this is important as cortisol suppresses testosterone production. Kale like most cruciferous vegetables is also a source of indole 3 carbinol. This is an anti-cancer compound & anti-inflammatory linked to the body retaining lower levels of estrogen.
Foods That Boost Testosterone Production: 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. So if you can, include white button mushrooms in your diet for a natural testosterone booster.
Turkey has high levels of Zinc as we know Zinc is a natural testosterone booster. It’s also a good source of l-tryptophan which helps lower stress levels & aids sleep. This leads to lower cortisol & inflammation levels, which means higher T.
While the nutrition profile of turkey makes it a food that boosts testosterone production, it is low in cholesterol the building block of T. So I’d suggest you partner with something high in cholesterol, if you are having in place of steak or eggs.
Foods That Boost Testosterone Production: Asparagus
Asparagus has a great nutrition profile for testosterone production it has decent levels of Magnesium, Vitamin B6, 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 & is a source of indole 3 carbinol, which reduces inflammation & helps the body remove excess estrogen.
Foods That Boost Testosterone Production: Broccoli
Broccoli provides you with Zinc, Selenium & Magnesium. Like the other cruciferous vegetables, it’s also a source of indole 3 carbinol. So helps the body to reduce any excess estrogen.
You may think that Brussels are only for Christmas (never for me never personally); but much like the other cruciferous veg on this list, they are a source of antioxidants & indole 3 carbinol.
Foods That Boost Testosterone Production: Lobster
Lobster is a good source of testosterone boosting minerals & vitamins like selenium, Zinc, magnesium, B12 & omega 3 fatty acids. So a pretty impressive nutrient profile for increased testosterone production.
Salmon is an excellent source of omega 3 fatty acids it’s also a good source of vitamin B12, D3 & selenium for increased testosterone levels.
Foods That Boost Testosterone Production: Cod
While this a common fish, it actually has a great nutrition profile for helping to optimize testosterone production. Cod is a good source of iodine, vitamins B3, B12 & C and a source of omega 3 fatty acids.
Despite the rumors that pork is unhealthy, pork has an excellent nutrition profile & one of the foods that boost testosterone production. It’s a source of thiamine, niacin, B12, selenium, Zinc It’s a good source of healthy fats as well. Another good alternative to beef you can consider.
Foods That Boost Testosterone Production: Crab
Crab is a source of multiple minerals that help boost testosterone production, this includes iodine, selenium, magnesium & zinc. It’s also a good source of the B vitamins complex & omega 3 fatty acids.
Dried apricots have high amounts of Vitamin C, antioxidants & boron as we know all three increase testosterone naturally. They are also a nutritional powerhouse as they are high in a number of vitamins. The only warning I would give is that they are pretty high in sugar, so I do suggest that you watch the sugar levels.
Foods That Boost Testosterone Production: Lamb
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 B3). Niacin actually helps boost testosterone & human growth hormone, making it ideal for muscle growth as a whole. It’s also a reasonable source of saturated fats & magnesium. Lamb is a great 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 boosting testosterone can potentially bring extra muscular gains.
Foods That Boost Testosterone Production: Swiss Chard
Swiss Chard is a good source of magnesium & vitamin K1 for a natural testosterone booster.
Cacao is extremely high in Magnesium, is a good source of Zinc, selenium saturated fats & antioxidants. I personally like to add organic cacao nibs to my Greek yogurt.
Foods That Boost Testosterone Production: Pumpkin Seeds
Pumpkin seeds are an excellent source of magnesium, a very good source of zinc, monounsaturated and saturated fats. For little seeds they are packed with plenty of nutrients that boost testosterone production. The only warning I would I give is the are quite high in omega 6 compared to omega 3. So if lowered omega 6/ higher omega 3 is your aim, I’d give these a miss!
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.
Foods That Boost Testosterone Production: Coconut Oil
Is a great source of saturated fats and increases healthy cholesterol levels. Coconut oil also acts as an anti-inflammatory, which helps make it one of the foods that boost testosterone production. Without question, you want to use coconut oils as supposed to seed oil, vegetable oil or margarine,
Eggs are high in cholesterol, saturated fats, monounsaturated fats & omega 3 oils. Eggs are also a great source of vitamins & minerals that help optimize testosterone, like Vitamin D, B12 & B complex, K2, iodine & selenium. Given that they are also high in protein they are ideal to be part of a testosterone boosting, muscle building & weight loss diet.
Foods That Boost Testosterone Production: Sweet Potato
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 & & Vitamin A which boost testosterone. They also aren’t a grain or processed carb, both grains & processed carbs can in fact lower testosterone. You can find out a bit more about this in the below article.
Foods That Boost Testosterone Production: Blueberries
They are high in antioxidants, they contain a nutrient called calcium-d-glucarate which is thought to inhibit the effect of estrogen. Blueberries also 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 increase testosterone naturally. It’s also a reasonable source of both zinc & magnesium.
Foods That Boost Testosterone Production: Potatoes
Make potatoes a carb of choice to boost testosterone production. As we covered earlier carbs are required for T production. Just 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 3carbinol 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.
Foods That Boost Testosterone Production: Ginger
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 a natural testosterone booster.
Foods That Boost Testosterone Production: Turmeric
Turmeric is a staple ingredient for many curries, turmeric is very high in the ingredient Curcumin. Curcumin is a bit of super ingredient when it comes to testosterone production. Turmeric reduces inflammation meaning lower estrogenic activity.
It activates vitamin D receptors, improves insulin sensitivity & increases cholesterol processing. These are all fantastic things for helping to increase testosterone production naturally. To find out more about insulin sensitivity & how the effects T, check out the below article.
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 boosting testosterone production. I advise including in your diet by making it a part of your seasoning for meat or drinking it in water.
Foods That Boost Testosterone Production: Grapes
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 types of grapes are a good addition to your diet.
Cherries are high in Vitamin C & antioxidants. They also help lower aromatase activities, so a great option for “dessert”
Foods That Boost Testosterone Production: Cauliflower
Cauliflower is a good source of magnesium vitamin K & vitamin C. It also contains indole 3 carbinol, leading to improved removal of excess estrogen.
This is a simple one, we should all probably be increasing our water intake. 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!
Foods That Boost Testosterone: Greek Yogurt
As a probiotic, it is high in healthy gut bacteria for improved gut health. Greek yogurt is high in saturated fats, is a good source of vitamin B12, Iodine, 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 can be used as a dessert.
Blue cheese is another fermented food, so contains heathy 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.
Foods That Boost Testosterone Production: Prunes
Prunes are absolutely loaded with boron, so good addition to your diet for a natural testosterone booster and if you have some issues using the toilet shall we say…….
Spring onions are a great source of Vitamin K1 & 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 boosting testosterone production!
Foods That Boost Testosterone Production: Sauerkraut
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 equates to a natural testosterone booster.
Another good alternative to coconut oil, it’s very rich & saturated fats & a good source of cholesterol, the building block of testosterone.
Foods That Boost Testosterone Production: Final Thoughts
I hope you have found this list on foods that boost testosterone useful, keep an eye out for my future posts on this subject. I will be looking at potential dishes you can create for a natural testosterone booster & 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, just leave me a comment below and I will get back to you! Sharing this article with friends and family will be appreciated. You can follow me on my social media apps as week as well. So check them out for more tips on foods that boost testosterone production.