Natural Foods that Boost Testosterone Levels in Men and Women

According to Medical News Today

Testosterone is a sex hormone that plays a role in fertility, sexual function, bone health, and muscle mass.

A person’s testosterone level will fall naturally with age, but some medical conditions, lifestyle choices, and other factors can influence the amount of this hormone in the body.

In this article, we list the best foods for increasing testosterone levels. We also describe products to avoid and other ways to increase testosterone production.

The best way to boost testosterone levels is to eat a nutritionally balanced diet – prioritizing whole foods and limiting alcohol, saturated fats, and highly processed products – reaching a moderate weightTrusted Source and exercising regularlyTrusted Source.

There is no single food that can instantly boost a person’s testosterone. However, the following examples may support testosterone production as part of a balanced diet.

Oysters

Zinc is essentialTrusted Source for reproductive health, and oysters contain more zinc per servingTrusted Source than any other food.

Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed sexual maturation.

People can also find the mineral in:

• other shellfish
• red meat
• poultry
• beans
• nuts

It is important to note that zinc and copper compete for absorption. Take care when choosing supplements to avoid consuming too much of either mineral.

Leafy green vegetables

Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, which may increase the body’s testosterone level.

Leafy green vegetables are also rich in many other nutrients and can help support a balanced diet.

Other good dietary sources of magnesium are:

• beans and lentils
• nuts and seeds
• whole grains

Fatty fish and fish oil

Studies linkTrusted Source low fat diets to low testosterone production. Fatty fish and fish oils are sources of ‘good’ fats, known as omega-3 fatty acids. These compounds have numerous health benefits, such as supporting heart and joint health.

Eating fatty fish or taking fish oils in moderation can help increase a person’s total dietary fat intake in a healthy way.

Examples of fish that are rich in omega-3 fatty acids include:

• mackerel
• herring
• salmon
• sardines
• trout

Extra-virgin olive oil

Olive oil is a staple of the Mediterranean diet, which may have many health benefits, including a reduced risk of heart disease and cancer.

The oil is rich in monounsaturated fat and vitamin E, an antioxidant. Similarly to fatty fish and fish oils, extra-virgin olive oil can help to increase a person’s overall fat intake, promoting testosterone production.

Results of a small 2013 studyTrusted Source indicate that the oil may boost serum testosterone levels in healthy adults.

Onions

Onions are good sources of several nutrients and antioxidants. A 2019 studyTrusted Source found that onion and onion extract can support hormone production, increase antioxidant activity, and may raise overall testosterone levels.

Ginger

People have used ginger for medicinal and culinary purposes for centuries. Aside from anecdotal evidence, test tube and animal studiesTrusted Source have found that ginger extract may help increase testosterone production. However, it is important to note that these findings have not been confirmed in controlled human studies.

Ginger supplementation may also help reduce blood pressure and increase blood flow – both risk factors for sexual dysfunction.

Pomegranates

The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction.

Also, results of an older study from 2012 indicate that pomegranate may boost testosterone levels. At the end of the study period, participants displayed an average 24% increase in salivary testosterone levels. They also experienced improvements in mood and blood pressure.

Foods to limit

Some foods can reduce a person’s testosterone levels. People looking to raise their levels may wish to avoid:

Processed foods

Many frozen or prepackaged meals and snacks are processed foods. They offer little nutritional value and are often high in calories, salt, fat, and sugar.

In particular, processed foods often contain high amounts of trans fats, which can reduce testosterone levels and impair testicular function.

Canned or plastic-packaged foods

Foods and drinks canned or packaged in plastic can impactTrusted Source hormone levels.

For example, this can occur when people ingest chemicals, such as bisphenol A (BPA) or bisphenol S, from water in plastic bottles or reheated food in plastic containers. However, it is important to note this is still an emerging area of study.

Alcohol

However, drinking too much alcohol can markedly reduce testosterone levelsTrusted Source and sexual function. Excessive alcohol consumption not only impairs hormone productionTrusted Source but can also decrease sperm count and increase the risk of sexual dysfunction.