The Top 11 Foods That Boost Testosterone

As a man, maintaining healthy testosterone levels is critical for your health, quality of life, and well-being.

Testosterone is more than just the hormone that puts hair on your chest. It also plays an important role in regulating your sex drive, fueling your reproductive health, and maintaining stable energy levels, healthy bones, and an optimal red blood cell count.

In addition to adopting healthy lifestyle habits, adding testosterone-friendly foods to your diet — like avocados and olive oil — may help boost your T levels.

Many men struggle to maintain normal testosterone levels, especially as they age. Low testosterone (AKA low T) affects 10-40 percent of men globally. And though testosterone production naturally declines with age (about 1–2% per year starting around age 30 to 40), low T appears to affect younger and younger men with every passing year. 

Below, we’ve listed the top 11 foods that can help raise testosterone as part of a healthy lifestyle. Plus, options to consider if you’re worried about your testosterone levels, including medical treatments for low testosterone.

A healthy diet alone is not enough to treat low testosterone levels (hypogonadism). But prioritizing the right foods and adopting other healthy lifestyle habits might help support healthy testosterone production. 

Over the years, researchers have discovered that some foods appear to impact hormone production, for a couple of reasons. First and foremost, what you eat can provide the building blocks your body needs to optimize testosterone production.

Additionally, health issues like obesity can indirectly affect your levels of testosterone, so making sure you're maintaining a healthy weight by eating a balanced diet is essential.

So, what’s the benefit of eating foods that increase testosterone?

Testosterone is the primary androgen (AKA male sex hormone) that plays a key role in almost every aspect of your health and well-being as a man. That includes regulating your interest in sex, general sexual function, fertility, and mood. 

And optimal sex hormone levels are critical for your sperm health and ability to maintain healthy erections.

Low Testosterone

While it’s normal for your testosterone production to naturally slow down with age, having very low testosterone levels as a young man is a sign something is off. 

In healthy men, the normal testosterone levels fall somewhere between 300 and 1000 nanograms per liter of blood.

Issues that can affect your testosterone levels include:

• Chronic illnesses

• Disorders that affect your pituitary, thyroid, or adrenal glands

• Problems with your hypothalamus

• Sleep difficulties

• Excess body fat

• Chronic stress

• Alcohol consumption

Certain medications, including anti-androgens and cancer drugs, can also potentially affect your sex hormone levels.

Though the best way to find out if you have low T is via a simple blood test, here are some common symptoms of low testosterone:

• Low sex drive

• Erectile dysfunction (ED)

• Low sperm count and quality

• Testicular shrinkage

• Less body hair

• Fatigue

• Sleep disturbances

• Hot flashes

• Breast growth

• Loss of muscle mass

• Decreased bone density

• Increased body fat

• Mood changes

• Reduced red blood cell count (anemia)

Before we get into the specifics of each food, it’s important to give a little disclaimer. Right now, we only have limited information about the direct effects of certain foods on your body’s ability to produce testosterone.

Although some of the following foods may increase testosterone levels, not all are fully backed by research. Instead of viewing the foods below as direct testosterone boosters, consider them as part of a supportive approach to overall health, which includes healthy hormone levels. Think of your diet as just one piece of the puzzle when it comes to boosting testosterone. It’s not the only factor, but it can help. 

Let’s get into the specific foods. 

1. Coconut

Some research suggests that eating coconut can increase blood cholesterol levels.

Although there’s a link between high cholesterol levels and poor cardiovascular health, cholesterol is critical for testosterone production. In fact, the Leydig cells inside your testicles work specifically to convert cholesterol into testosterone.

More high-quality studies in humans are needed to show a clear link between coconut consumption and changes in testosterone production. 

2. Olive Oil

Research suggests olive oil is more than a tasty bread dipping condiment. 

In one small 2013 study, researchers found that men who replaced butter with olive oil for three weeks saw a 17.4 percent increase in testosterone levels.

The men also experienced a 42.6 percent increase in levels of luteinizing hormone, which plays a role in testosterone and sperm production. 

Besides, olive oil is linked to numerous health benefits, including a lower risk of heart disease.

3. Pomegranate

Pomegranates are rich in antioxidants and people have been using them throughout history as a remedy for high blood pressure, heart disease, and certain forms of sexual dysfunction.

One 2020 study involving elite weightlifters found that pomegranate juice increased participant testosterone/cortisol ratios after exercise. 

However, both testosterone and cortisol levels returned to their baseline values over the course of 48 hours, suggesting that pomegranate’s effects on hormone levels may be temporary. Plus, the study only involved nine participants.

And another major flag: The effect of pomegranate juice on testosterone was less than that of the placebo treatment. 

An older 2012 study involving 60 men and women found that drinking pomegranate juice significantly increased salivary testosterone levels (by an average of 24 percent) and had positive effects on blood pressure and mood.

4. Whey Protein

Although whey protein is well-known for its muscle-building properties, some research suggests it may also have hormonal health benefits. 

A small 2013 study in the Journal of the American College of Nutrition found that men who used a whey protein isolate supplement in the morning for 14 days showed a lowered cortisol response after exercising.

Although there’s no direct link between whey protein and testosterone (yet), research shows that large amounts of cortisol — AKA the stress hormone — can reduce testosterone levels. 

By reducing the body’s stress response during muscle recovery, whey protein may help reduce the effects of cortisol release on testosterone production, but a direct link is missing.

5. Avocados

Avocados are rich in boron, a trace mineral known for its positive impact on testosterone and vitamin D production. 

Some research shows that boron supplementation increases free testosterone, the type of testosterone that’s unbound to proteins and available for your body to use.

Avocado is also a healthy fat and often featured in Mediterranean diet recipes. This diet has been linked to increased testosterone and improved male fertility.

6. Oysters

Oysters are packed with omega-3 fatty acids and nutrients like selenium and, more importantly, zinc.

Zinc is good for your overall health, and research suggests it helps regulate testosterone levels. Severe zinc deficiency in men can lead to hypogonadism, a condition where the body fails to produce enough testosterone.

In one older study published in the journal Nutrition, a team of researchers found that men’s average testosterone levels declined when they stopped eating zinc-rich foods. They also found that men with a zinc deficiency showed increased testosterone levels after using a zinc supplement.

In addition to oysters, other zinc-rich foods include:

• Beef chuck roast

• Alaskan king crab

• Lobster

• Pork

• Beans

• Fortified cereals

7. Tuna

Tuna is a fatty fish that may help boost your testosterone levels. 

One small 2022 study found that consuming 100 grams (g) of tuna daily for 15 days increased testosterone levels by as much as 170 percent. However, the study was small, with only 15 participants. More research is needed to confirm these findings.

Tuna is also rich in vitamin D, or calciferol — a fat-soluble vitamin that’s critical for proper calcium absorption, bone health, and immune function. And research suggests that vitamin D supplementation could lead to higher testosterone levels.

8. Eggs

Eggs are highly nutritious and are high in protein (which helps build muscle) and vitamin D. As we mentioned earlier, research suggests that supplementing with vitamin D may increase testosterone levels.

Some evidence also points to a potential connection between egg albumin and increased serum testosterone levels.

To increase your protein intake and potentially maintain optimal T-levels, try adding egg yolks to your diet in the form of a breakfast omelet or hard-boiled snack during the daytime. 

9. Ginger

Ginger pairs well with sushi and can transform a simple salad dressing. Research also suggests this wellness root may boost testosterone levels. 

One review published in Biomolecules found a link between ginger and increased testosterone production in men.

Try adding ginger to your diet as a flavoring ingredient in home-cooked food, or take a ginger supplement to benefit from this fragrant root.

Read our article on how ginger is used sexually to learn more.

10. Onions

Onions are one of the most versatile veggies. And there seems to be a connection between onions and testosterone.

In one review published in Biomolecules in 2019, researchers noted a link between onion consumption and enhanced testosterone levels, nitric oxide production, and antioxidant levels in the testes.

Add onions to your diet by sautéing them and serving with your favorite meat, tossing them into a salad, or using them to enhance the flavor of a pan sauce. 

11. Leafy Greens 

Leafy greens, like kale, spinach, collard greens, and Swiss chard, are another food to consider adding to your dietary plan. They’re high in zinc and folate, and magnesium.

According to a study published in the International Journal of Endocrinology, magnesium may benefit men with low testosterone levels and potentially improve their physical performance and mobility.

What about foods that reduce your testosterone levels? Do they exist?

Here’s the truth: many “testosterone-killing” food theories aren’t backed by science. And it’s not always the food itself that’s the culprit. Food packaging might actually have an impact on sex hormones. 

Research suggests foods packaged in bisphenol A (BPA) and bisphenol S (BPS) may reduce testosterone levels. However, according to the FDA and its ongoing review of scientific research, current evidence continues to indicate that BPA is safe for its approved uses in food packaging and containers.

Another thing that might weigh in on your testosterone health? Your weight. An obesity-causing diet high in sugar and highly processed foods could also potentially lower testosterone levels. 

Let’s take a look at two specific food categories in more detail. 

Foods Containing Soy

The popular theory that soy reduces testosterone in men doesn’t appear to be true, at least based on existing scientific evidence.

A 2021 review published in Reproductive Toxicology found no association between soy intake and lower testosterone levels in men. Other research showed similar results. 

So feel free to enjoy soy sauce on your sushi, a bowl of miso soup, or a serving of tofu.

Foods Containing Trans Fats

Eating too many foods high in trans fats may lower testosterone levels in otherwise healthy men, according to an article published in the Asian Journal of Andrology.

But it’s not black-and-white. Take red meat, for example. It has trans fats but is also high in testosterone-promoting nutrients like zinc. The majority of trans fats are commonly found in processed foods.

The takeaway? Balance and moderation are key.

If you're dealing with a testosterone deficiency and starting to experience low testosterone symptoms, your healthcare provider might recommend certain lifestyle changes or other forms of treatment. 

Lifestyle tweaks might include exercising regularly, getting plenty of sleep, taking steps to minimize stress, and, if necessary, losing weight.

Our guide to how to boost testosterone levels goes into more detail about simple habits and lifestyle changes you can use to promote healthier testosterone production, but for now, here’s what you really need to know: 

• Testosterone is critical for just about every aspect of men’s health. Testosterone is crucial for supporting muscle mass, skeletal strength, sex drive, energy levels, and mood.

• For optimal testosterone production, aim to eat a balanced diet. Consume plenty of fresh fruits, leafy green vegetables, fatty fish in addition to the foods mentioned above. 

• When lifestyle and diet changes alone aren’t enough to increase your testosterone, your healthcare provider may suggest testosterone replacement therapy (TRT). While TRT can effectively boost your T levels, it can also reduce your sperm count. Make sure to discuss all the risks with your healthcare provider.

If you’re worried you may have low testosterone, it’s best to reach out to your healthcare provider. They can check your blood testosterone levels and, if appropriate, suggest steps you can take to maintain healthy testosterone production.

If you have sexual health worries due to low T, like erectile dysfunction (ED), learn what ED medications are available. 

Considering a natural testosterone booster? Our guide to the safety of testosterone boosters goes into more detail about what to expect.