Testosterone-Boosting Foods: Nutrition for a Man

Posted by Professor Anna Gray, Updated on January 5th, 2023
Reading Time: 4 minutes

If you’re looking to boost your testosterone levels naturally, it will be more of a long-term endeavor. Diet and lifestyle changes will need to be made and followed consistently in order to see results. The more consistent you are, the faster you will see results. This article will cover the diet aspect of naturally boosting testosterone by discussing the foods that provide the building blocks for testosterone production. Eat these foods and you’ll be eating the perfect nutrition that every man needs.

Eat a Well-Balanced Diet to Increase Testosterone Levels

The emphasis here with a well-balanced diet is high saturated fats, such as butter, eggs and coconut oil. This is because fats (or lipids) are the building block molecules for testosterone, being derived from cholesterol. Despite the fear of cholesterol, it is actually necessary for a man’s health to get some in his diet in order to produce adequate testosterone.

The endocrine glands need minerals (magnesium and zinc) in order to start testosterone production and the Leydig cells use cholesterol to make testosterone. Interestingly, there are some foods that can remove excess estrogens (which hinder testosterone production). These include broccoli, cauliflower and cabbage.

The key is to eat a well-balanced diet and improve your overall lifestyle as well, including consistent exercise. Let’s take a look at what foods will boost testosterone the most that are part of healthy nutrition plan.

Ten Foods That Boost Testosterone Levels


No surprise here, right? There is no food more manly than meat. Some meats are better than others, however. Keep your consumption of red meat limited because it is very high in fat and can possibly increase the risk of cancer. When eaten in moderation, beef is a good choice because it contains vitamin D and zinc. When trying to naturally increase your testosterone levels, ensuring that your vitamin D levels are adequate is also very important. Venison is a really good choice in meat due to its lower fat content.


Not only do fish provide omega-3s, but they provide other testosterone-boosting nutrients as well. Tuna provides vitamin D as well as protein. You can eat tuna either fresh or canned. Other healthy fish include sardines and salmon. Oysters, crab and other shellfish will provide you with lots of zinc.


Yes, you still need to eat your vegetables! The veggies you should be focusing on are leafy greens because they are high in magnesium. Try and opt for chard, spinach and kale. As stated previously, foods such as cabbage will reduce estrogen levels. Other vegetables you can add are asparagus and garlic.


Don’t forget the sweet stuff, fruit. Bananas are known to boost testosterone and increase your energy throughout the day. Pomegranates have also been shown to increase testosterone levels in some scientific studies, as well as reduce stress and impart benefits to the heart. You can also include watermelon, grapes and citrus fruits. Citrus fruits aid in hormone balance.


Eggs are incredibly important for testosterone production due to their high cholesterol content. They are also full of vitamin D.


Fortified cereals will provide you with vitamin D but focus on oatmeal for the most part because it contains a good amount of zinc as well.


Milk can also be fortified with vitamin D but it also provides calcium and protein. If you do not want to consume a lot of milk, even almond milk will provide because almonds are high in zinc. Soy milk is fortified as well and can provide almost 25% of your recommended daily amount of vitamin D.


Ginger has been used for centuries to help with stomach ailments as well as other medical purposes. There must be a good reason for that. It’s possible that ginger can improve sperm health and increase testosterone levels.


Beans are another important health food. They contain lots of both vitamin D and zinc. Focus on baked beans, kidney beans, black beans and white beans. They’re also good for heart health.


And last, but certainly not least, we have honey: nature’s sweetener. Honey comes with a slew of health benefits but one mineral it contains that is linked to increased testosterone levels is boron. In addition, there is nitric oxide, which can improve erections.

There you have it. The top ten testosterone-boosting foods that provide you with the vitamins and minerals that are the building blocks for testosterone. Add these foods to your grocery list, learn how to cook with them and watch your testosterone levels rise!


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