11 Foods That Increase Testosterone

MD(AM)BUMS, DAF, CHEF, PGDYT

April 15th, 2024

Testosterone is an essential sex hormone that impacts various body functions. According to the American Urology Association, 2 in 100 men face low testosterone levels. This blog post lists foods that may help boost testosterone and lifestyle changes that increase testosterone. A better lifestyle is more important than including testosterone-boosting foods in your diet to boost your testosterone levels.

What is testosterone?

Testosterone is a sex hormone produced by gonads (testes, ovaries) that helps in our libido (sex drive) and also many vital roles in our body that include

Development of body and facial hair
Development of penis
Voice during puberty
Muscle mass and strength
Bone mass
Distribution of fat in the body
Male fertility
Production of sperm
Signals the body to produce new red blood cells

Impact of Low level of testosterone

Most men’s testosterone levels drop naturally due to aging. This drop in testosterone affects men in various ways.

Weaker muscle mass
loss of body and facial hair
Lower sex drive
Fatigue
Difficulty maintaining Erection

Outbreak of high testosterone

Tumor growth near hormonal glands or testicles and the use of anabolic steroids can cause high testosterone levels that outbreak in your body with particular signs that are

Excessive body and facial hair growth
Decrease in sperm production
Aggressive behavior
Insomnia

11 Foods That Promote Testosterone

1. Eggs

Regular consumption of eggs (on day 2) can increase testosterone levels. Eggs are a rich source of protein, healthy fats, and nutrients like vitamin D, crucial for testosterone production.

2. Tuna

Fatty fish are Packed with vitamin D, B6 and omega-3 Fatty acids. Tuna is the most significant source of vitamin D for those who do not spend much time outside. Research suggests tuna increases testosterone by up to 90%.

3. Ginger

Ginger is a spice used as medicine in Chinese and Ayurveda. 1-3 g of ginger helps ease digestion. Intake of 10-15 g daily can increase blood flow, digestion, and testosterone.

4. Pomegranates

Pomegranate fruit is loaded with antioxidants that can protect testosterone molecules from oxidative damage in the body. A 2012 study found a 24% increase in testosterone, mood, and blood pressure.

5. Oysters

Oysters are rich in zinc and omega-3 fatty acids. These both help in improving testosterone levels and blood circulation in the body, which prevents erectile Dysfunction

6. Leafy Greens

Kale, spinach, collard greens, turnip greens, and mustard greens are high in magnesium. These greens can help regulate muscle and nerve function and boost testosterone levels.

7. Garlic

A study has proven that Garlic contains a compound called S-allyl cysteine that lowers cortisol levels, which can increase sperm production and boost testosterone.

8. Coconut Oil

No proven study on coconut oil has stated that it has a direct impact in increasing testosterone levels. But coconut has healthy fats that support hormone production including testosterone.

9. Brazil Nuts

Consuming 1-2 nuts a day can benefit you as Brazil nuts are a vast source of Selenium, essential for healthy testosterone levels and reproductive health.

10. Honey

There is no proven result of honey hugely impacting the increase in testosterone levels. Natural mineral boron in honey can help improve testosterone production when consumed regularly.

11. Ginseng

A study has proven that ginseng significantly increases testosterone. Adding 100-200 grams of ginseng to your diet can increase libido and enhance testosterone levels.

Lifestyle changes that increase testosterone

Diet

Consuming a balanced diet rich in protein, healthy fats, and vitamins like D and Zinc can support optimal testosterone levels. Foods like lean meats, nuts, seeds, fatty fish, Garlic and leafy greens can be beneficial. Avoid junk and processed foods that affect your overall health.

Exercise

Regular physical activity, especially resistance training and high-intensity interval training (HIIT), can increase testosterone levels. Aim for at least 30 minutes of exercise most days of the week.

Sleep

To regulate the production of testosterone and other hormones, one must get enough good sleep. Try to get 7–9 hours of sleep every night for optimal testosterone levels.

Stress Management

Chronic stress can lead to hormonal imbalances and lower testosterone levels. To reduce stress, practice relaxation techniques such as meditation, deep breathing exercises, or yoga.

Limit Alcohol and Tobacco

Excessive alcohol consumption and smoking can negatively impact testosterone production. Limiting or avoiding these substances can help maintain optimal hormone levels.

Maintain a Healthy Weight

Obesity has been linked to lower testosterone levels. Maintaining a healthy weight through diet and exercise can support hormone balance. Avoid intake of excess sugar and fatty foods.

Takeaway

Testosterone levels drop with aging, improper lifestyle, and medical conditions. Incorporating foods that increase testosterone can boost your testosterone level. If you are not confident enough yourself, check with a men’s health clinic near you to test your testosterone level and incorporate lifestyle and prescriptions provided by the doctor.

FAQs

+ Which fruit increase testosterone the most ?

Certain fruits have been shown to have a positive impact on testosterone levels, but the effects can vary. Studies suggest that pomegranates, citrus fruits, and certain berries like blackberries and raspberries may help increase testosterone production. However, the degree of increase can depend on individual factors and a balanced nutrient-rich diet is generally recommended to support overall hormonal health.

+ Does tuna increase testosterone ?

Tuna is not considered a significant source for increasing testosterone levels. While tuna contains some nutrients like vitamin D and zinc that may have a mild impact on testosterone production, the amounts present are generally not high enough to result in a noticeable increase. To significantly boost testosterone, dietary changes alone are often insufficient, and individuals should consult a healthcare professional for guidance on appropriate lifestyle and supplement strategies.

+ How much honey to increase testosterone ?

Honey does not directly increase testosterone levels. While some studies suggest honey may have a minor impact on hormone production, there is no conclusive evidence that consuming honey in normal amounts significantly boosts testosterone. Factors like diet, exercise, sleep, and stress levels have a much greater influence on testosterone levels in the body.