foods that increase testosterone

Top 10 Foods to Boost Testosterone Naturally

One day, you wake up and see your hair falling on your pillow. You are a little tired and maybe a little agitated. The next day, you notice more hair falls and you are exhausted for no reason. You no longer last long during sex and your desire for satisfying sex has decreased. Why? You might be running low on testosterone and wondering if there are any foods that boosts testosterone naturally.

Testosterone is the primary sex hormone that helps in promoting a healthy sex life. It is found in both men and women but is found primarily in men in large amounts. 

Having low-levels of testosterone causes infertility as testosterone stimulates sperm. Moreover, it is crucial for elevating bone density, muscle growth, hair growth, and replenishing energy. Some common signs of low testosterone in men and women are hair loss, low quality and quantity of sperm, fatigue, etc. It also affects erections and RBC production, while you can suffer from health problems like a heart attack in the worst case.

According to the Food and Drug Administration, an average testosterone level is between 300 to 1,000 ng/dL. It can either increase or decrease depending upon your eating habits, health conditions, and lifestyle. Also, aging is another major cause of low testosterone because as you grow older, your hormone level decreases, affecting your testosterone level.

So, how to produce more testosterone?

Lack of zinc and Vitamin D in a person’s body mainly causes testosterone levels to decrease. So, people with low levels of testosterone should primarily focus on consuming zinc and Vitamin D. However, it doesn’t mean taking foods with more Zinc and Vitamin is enough. You need to maintain your diet and take foods containing proteins, magnesium, cholesterol, and other vitamins like Vitamin K, B6, D3, etc. 

Some people take medical treatments to raise their testosterone levels. However, taking medical treatments isn’t the only option here. Some foods are rich in minerals and act as a natural testosterone booster. And in this article, we have prepared a list of foods that boost testosterone naturally.

10 Foods to Boost Testosterone Naturally

Having low testosterone levels is a major problem in one’s life. Since it is one of the key hormones in one’s body, it is crucial to maintain testosterone levels to have a healthy life. And the foods listed below help to boost testosterone levels naturally in your body when you are low on testosterone levels.


Onion is one of the best foods for increasing testosterone levels as it is high in vitamins, minerals, and antioxidants. It helps to fight various chronic diseases like heart problems, cancers, and help to increase hormones in your body that produce testosterone.

Onion is packed with high amounts of Zinc that helps to produce testosterone. So, taking onion daily helps to prevent you from having low levels of testosterone. You can take it either with your meal or eat it raw or make juice and drink it. 

It is beneficial for improving your physical health and sexual health.


Garlic is another readily available food that helps to increase testosterone in your body.

According to a study, garlic was found to play a proliferative role in testosterone secretion such that an increase in testosterone secretion is shown in both acute and chronic garlic intake. Moreover, a dose-dependent activity was found such that regular garlic intake corresponded with higher serum testosterone levels.

Garlic contains Diallyl disulfide, a kind of compound that helps in producing testosterone and controlling cortisol levels in your body. An increase in cortisol levels impacts the production of testosterone in men and causes fertility problems. Therefore, taking garlic daily helps to control cortisol levels allowing you to raise your testosterone level naturally.

Garlic is more useful when it is eaten raw rather than cooked.


A global study conducted from May 1993 and April 2019 showed that oral administration of honey raised serum testosterone levels in males. 

Honey contains a unique mineral called boron that helps to improve the testosterone level in the body. It also contains nitric oxide and antioxidants that help in enhancing erections and fights against various diseases. 

Honey is one of the best foods for increasing testosterone levels naturally. Moreover, it enables treating erectile dysfunction and increasing sperm quality and quantity. So, taking honey daily is right for your body.


You might have been taking eggs for ages to help you grow muscles and give you enough energy to do daily activities. Or you might be taking eggs just because you like it. But, did you know that it helps to boost the hormone which is needed to maintain testosterone levels in your body?

Eggs are very rich in proteins, vitamin D, and omega-3s that are very good for increasing testosterone levels, especially egg yolks. Egg yolks contain cholesterol that helps to boost the testosterone levels in your body. If you aren’t suffering from high cholesterol, then taking eggs will help increase testosterone levels.

You can consume eggs however you like. Some eat them raw, some make an omelet, some take it with bread, and so on. You can eat eggs with any food. So, those who have been taking eggs will never face the problem of decreasing testosterone levels until and unless you are suffering from some chronic diseases and are growing older (though eventually, everyone grows old).


Almonds are rich in Zinc and magnesium that helps to boost testosterone levels. Taking almonds helps to improve erectile dysfunctions, which is one of the effects of low levels of testosterone. It contains arginine, a kind of acid that helps to improve blood circulation. And good blood circulation helps to reverse erectile dysfunction. 

You can’t have a healthy sex life if you are low on hormones. Since males are mostly affected by the low testosterone level, almonds are the perfect male hormone boosting foods.

You can take almonds, either raw or cooked. The minerals present in almonds aren’t lost when cooked. So, you can cook almonds at low heat and consume it.


Beans come in different varieties to choose from. Like the foods we discussed earlier, beans are also rich in Zinc and vitamins. So, you can choose to take any beans to raise your testosterone levels. However, out of all the beans, kidney beans, white beans, chickpeas, and lentils are considered rich in Zinc, which helps to increase testosterone levels in your body.

Not only it helps to boost your testosterone, but it also helps to prevent you from any health problems. It provides more Zinc than any other vegetable. You need to start taking beans if you haven’t started yet, if you want to boost your testosterone level.


According to a study, pure pomegranate juice consumption has significantly increased salivary testosterone levels (average of 24%) in addition to effects on blood pressure, mood, and the positive scores of anxiety and emotions in a large group of workers from different disciplines.

Since pomegranates are rich in Zinc, people consume them to increase their testosterone levels. They help to reduce Prostate-specific antigen (PSA), which is one of the leading causes of prostate cancer. They contain antioxidants that help to fight diseases, improving the hormones in the body. 

Most importantly, they help reduce cortisol and stress hormones, which helps raise testosterone levels. So, start taking a glass of pomegranate juice to boost your testosterone levels.


According to a study, Vitamin D helps to produce more testosterone in men’s testicles. The deficiency of Vitamin D in one’s body affects the production of testosterone. So, taking Vitamin D helps to boost the production of testosterone.

Since Tuna is very rich in Vitamin D, people with low testosterone levels can start taking Tuna to increase their testosterone levels. Besides, one of the studies conducted at Graz Medical University in Austria states, “Tuna helps to boost testosterone levels by 90%”.

However, eating too much Tuna can be very harmful as it is very high in mercury. High consumption of mercury causes the nervous system to break down. So, it is recommended to take Tuna once or twice a week to prevent Vitamin D deficiency in one’s body and prevent yourself from consuming too much mercury. 

Besides Tuna, Sun is an excellent source of Vitamin D. So, consider sunbathing for boosting the testosterone levels.

Cruciferous Vegetables

Cruciferous vegetables are known to help reduce estrogen levels. High estrogen level is very harmful to a body causing erectile dysfunction, cancer, stroke, blood clots, and many more. So, taking cruciferous vegetables like cauliflower, broccoli, kale, cabbage, and more reduces the estrogen level, which helps boost testosterone production. 

Moreover, these vegetables contain Isoflavones that reduce estrogen levels and stop the conversion of testosterone into estrogen.

If you are struggling with a low level of testosterone, then taking cruciferous vegetables daily helps boost testosterone levels in the body.


Last on our list is Oysters, an excellent source of high Zinc, magnesium, and proteins.

Anybody suffering from hypogonadism, a type of disease that stops the production of enough testosterone in a body caused by the deficiency of Zinc, should add Oysters to their diet. It prevents Zinc deficiency and improves the production of testosterone. It also reduces the risk of infertility, improves sperm quality, and increases libido in both men and women.

These are the foods rich in minerals that are necessary for boosting the testosterone levels in your body. However, these aren’t the only foods that boost testosterone naturally. The list goes on and on. So, other foods that you can take besides these are:

  • Low-fat milk: An excellent source of protein, calcium, and vitamin D.
  • Beef: An excellent source of zinc and vitamins. However, over-consumption of beef is terrible for health, so consume it in the right amount to boost testosterone levels.
  • Grapes: An excellent source of vitamins. Significantly, the skin of grapes is rich in resveratrol that is great for stimulating the sperm.
  • Shellfish: Foods like crab and lobster are an excellent source of zinc. According to the National Institutes of Health, Alaskan king crab contains 59% and lobster includes 31% of zinc’s daily value in just a 3-ounce serving.
  • Bananas: An excellent source of bromelain that helps to boost testosterone. Bananas maintain energy levels and reduce antioxidants that are necessary for the production of testosterone in the body.

Still, taking these foods won’t help you unless you avoid foods considered to stop or decrease testosterone production in the body. If you are low on testosterone, then you need to stay miles away from these foods.

  • Alcoholic drinks: The National Institute on Alcohol Abuse and Alcoholism in the U.S states that taking alcoholic beverages reduces the testosterone level in the body.
  • Canned food: They contain bisphenol A (BPA) that decreases the level of testosterone.
  • Processed food: They contain a low level of minerals and exclude vitamins, proteins, and other minerals required by the body to function correctly and produce hormones.
  • Soy: Consuming soy and soy-based products reduce testosterone levels in the body. Many studies suggest not to take soy and soy-based products such as tofu, soy milk, etc. regularly since these foods contain phytoestrogens that affect the production of testosterone.
  • Bread and pastries: Sad news for pastry lovers! Avoid consuming bread and pastries if you are low on testosterone levels. These foods contain aromatase, a kind of enzyme that converts testosterone into estrogen, reducing the testosterone levels in the body.

Suppose you are running low on testosterone level and are maintaining a healthy diet to boost it, but at the same time, if you continue to consume alcoholic drinks, you are never going to improve. 

While you need to maintain a healthy diet rich in minerals to boost testosterone levels, you also need to exercise or do yoga daily to burn off the calories you intake.  Otherwise, you end up gaining weight making you prone to various chronic diseases and risk of decreasing testosterone levels indirectly. Hence, Improve your eating habits and your lifestyle to see positive changes in your body.

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