Foods That Increase Testosterone Naturally

As men, we’re always trying to improve and become the best version of ourselves. Being a man is about personal betterment and overcoming the challenges ahead of us with confidence, strength, and drive.

One of those challenges that many men face has to do with testosterone. As we age, our testosterone levels slowly decline by about one percent every year after age 30. Because of this, nearly one-third of men over age 45 have low testosterone levels.

As males, we need to support our testosterone production to maintain our health and avoid symptoms of low T. Food is one powerful tool in our arsenal that can help us do this, so let’s talk about what you can eat to support your testosterone.

The Truth About Testosterone

The reality is that there aren’t any foods that will, by themselves, boost your testosterone levels. No one food can single-handedly create a hormone as complex as testosterone. But there are some guiding principles about food that can help us form a testosterone-supporting diet.

Testosterone Ingredients

There are a lot of different vitamins, minerals, and nutrients required for the production of this all-important hormone.

  • Cholesterol
  • Omega-3 fatty acids
  • Magnesium
  • Potassium
  • Zinc
  • Vitamin D

These are just a few of the necessary ingredients for testosterone. In general, foods with these ingredients can support healthy T production.

Body Fat

One of the most significant factors in how healthy your testosterone levels are is the amount of body fat you have. Excess body fat is not a friend to your testosterone. Obesity and low testosterone levels are linked, so it’s essential to maintain a healthy weight to support healthy testosterone.

To cut down fat, you first need to maintain a healthy diet, counting your calories and macros: protein, fats, and carbs. You also need to exercise regularly.

Muscle Mass

Working on your muscle mass is also critical for getting healthy levels of testosterone. T is responsible for helping build muscle, so more muscle equals more testosterone.

So if you want to fight lower testosterone levels, start eating protein, lifting weights, and getting the right supplements so you can maximize your muscle and support this male sex hormone.

Foods To Boost Testosterone

We’ve mentioned that certain foods contain ingredients that can support testosterone production. And we’ve also talked about how a healthy diet and weight are critical if you want to boost testosterone levels. Here are some of those foods that can help.

Healthy Fats

Omega-3s and cholesterol are very important for your health. Men who have lower amounts of fat in their diet also tend to have lower levels of testosterone. This correlation indicates that fats play a significant role in testosterone health.

Fatty fish like salmon, tuna, or sardines are a great source of these healthy fats like omega-3s. Omega-3s are great for your heart health, cognitive function, muscle mass, and testosterone, and they often come with some protein, too.

You can also get healthy fats and cholesterol from egg yolks.


Vegetables are important for any person’s diet, especially if trying to support your health and testosterone levels.

In particular, leafy green vegetables like kale and spinach are full of antioxidants and minerals important for your health. You might also want to incorporate more broccoli, cabbage, and cauliflower into your diet.

And finally, diversify your protein intake with some plant-based proteins and extra nutrients. Chickpeas, black beans, and lentils are a great source of protein and lots of other vitamins.

Other T Tips

But your testosterone levels don’t just stop with the types of food you eat. There are many other life changes you can make to support your T levels as much as possible.


Stress is the enemy of testosterone. There is nothing that kills your T levels quite like high levels of stress. Scientists are discovering a link between testosterone levels and stress levels. If you don’t handle your stress, you could send your masculinity into a spiral.

Manage your stress. Take time to be with the people you love. Spend some hours working on something related to your many hobbies. See a therapist. All of these can help to reduce feelings of stress and cortisol levels.

Prioritize Sleep

It is also of the utmost importance that we prioritize sleep for testosterone. Your testosterone production and release are linked to the natural rhythms in your body, the most important being the sleep cycle.

You produce the majority of your testosterone in your sleep. So make sure you protect your sleep. Set a nightly schedule and routine if you have to. Even take supplements like GABA and Valerian root to help you support your cycle.


And finally, we need to exercise to support our T. We know exercise is important for two big reasons. One, it helps us to cut down body fat. Two, it helps increase our muscle strength.

Exercise is vital for a healthy lifestyle overall. No particular workout can boost testosterone levels, but any physical activity is critical to success in any health endeavor.


Although there aren’t foods that can directly boost your T levels, there are some general guidelines to follow and some key nutrients to focus on. If we put in the work to eat all of those essential foods, we can support our testosterone production and keep killing it in life.

A balanced diet full of healthy fats, nutritious vegetables, and key minerals like magnesium and potassium can help support both your overall wellbeing and your testosterone production. No food works like magic, but maintaining proper nutrition can help you maintain proper testosterone levels, too.


Can Foods Boost Testosterone for Men and Women? | National Academy of Sports Medicine

Natural Ways to Improve Testosterone in a Man | Witham Health Services

Role of Cortisol and Testosterone in Risky Decision-Making: Deciphering Male Decision-Making in the Iowa Gambling Task | Frontiers in Neuroscience

Testosterone — What It Does And Doesn’t Do | Harvard Health

The Best Exercises To Increase Testosterone | Piedmont Healthcare

The Association of Testosterone Levels with Overall Sleep Quality, Sleep Architecture, and Sleep-Disordered Breathing | National Institutes of Health

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