LAST UPDATED: January 28th, 2023
Hormones play a very important role in your body, and testosterone (a male hormone) is the most important of all since it regulates your body processes.
Testosterone is in charge of building muscles and libido.
Unfortunately, the levels of testosterone drop as we age.
When you are in your 20s, your testosterone levels peak, however when you turn 30 every next year the levels of testosterone drop by 1%, and that can be an issue.
That’s the most common reason why men suffer from impotence and low libido.
Also, when you have lower testosterone levels you can’t exercise as much as you did when you were younger.
There are different symptoms and signs of lower testosterone levels like a lack of energy, obesity, low libido, fertility problems and sperm quality.
As you can guess, it’s more difficult to gain muscle mass, as well.
And now you can see how important this hormone is for men.
Although you can’t stop the reduction of this hormone, you can help your body to regenerate and produce testosterone.
Besides supplements, the best way to do this is through food.
Also, there are some foods that kill your testosterone like alcohol, bottled and canned food, and microwave popcorn.
But today in this article, I’ll show you the best foods that boost testosterone.
You should include these foods in your nutrition if you want to increase your testosterone hormone levels naturally without side effects and get the benefits of it (medically proven).
Here are some of the best foods that boost testosterone:
1. Eggs and Testosterone
Eggs are one of the best testosterone-boosting foods.
Also, it is on my best high-protein foods list.
They are healthy and they contain a lot of proteins, but if you want to boost your testosterone, in particular, you need to eat egg yolks.
Egg yolks are high in vitamin D3 which improves the excretion of testosterone.
They contain cholesterol which is the predecessor of testosterone.
Don’t worry about your heart, research has shown that you can eat 3 eggs a day without affecting the levels of cholesterol.
Egg yolks contain healthy cholesterol which is key to the production of testosterone.
Besides, eggs are a great source of vitamins, minerals, and proteins necessary for your overall health and well-being.
2. Lean beef
Red meat can boost the levels of testosterone.
But, you need to be careful about how much meat you eat because it contains bad fats.
Beefsteak is a good source of vitamin D, which affects the production of testosterone. (1)
Also, it is one of the best muscle-building foods.
Beef meat is high in zinc, too, which is also essential when it comes to testosterone.
Beefsteak is a great source of proteins, fatty acids, and zinc all necessary for the production of testosterone.
Lean beef is one of the best foods that boost testosterone.
It’s loaded with vitamin D and that’s why it deserves to be mentioned here.
Tuna is also high in proteins and fatty acids that protect your heart.
When you intake tuna you intake vitamin D and that’s very important for your testosterone levels. (2)
4. Green vegetables
Veggies and leafy vegetables such as green salad, broccoli, cabbage, spinach, and mangel are high in vitamins and nutrients.
But, when it comes to testosterone, these leafy greens contain a compound called indole-3-carbinol which boosts the levels of this hormone.
Oysters are incredibly high in proteins and just one small portion of oysters contains about 18 gr of proteins.
You must’ve heard that oysters are a great aphrodisiac and that’s because they increase the level of testosterone and improve sexual health potency.
About 100 gr of oysters contain almost 500% of the daily recommended amount of zinc, which is the key element in testosterone production.
Oysters contain D -Arginine acid and N-methyl- D-aspartate, not very common amino acids.
Research has shown that potent men have a high concentration of D – Arginine.
So, don’t forget to order oysters for your next meal!
There are different health benefits of garlic.
You may have heard that garlic is a natural antibiotic since it’s very healthy and it’s great to fight bacteria and viruses.
Garlic contains diallyl-disulfide which increases the excretion of testosterone.
It also contains allicin, a substance that decreases the stress hormone, cortisol.
Cortisol is also called the ‘stress hormone’ and the changes in the levels of cortisol can slow down or stop the reproductive function.
Garlic, i.e. the substances it contains can decrease the effect of cortisol so that your body can continue producing testosterone.
Cortisol fights for a place inside your muscles and wants to take over testosterone.
Fight cortisol with garlic and allow testosterone to win.
Garlic is more powerful when it’s not thermally processed.
Besides garlic, another testosterone-boosting and fat-loss spice is ginger.
If you want to be loaded with testosterone, eat mushrooms.
They are an inevitable part of every bodybuilder’s diet because they are a substitute for meat, they are very healthy and of course, they increase testosterone.
Mushrooms contain enzymes that prevent losing testosterone and furthermore, they improve the excretion of this hormone.
8. Olive oil
It’s great for your heart, it’s tasty, and it’s necessary for every healthy diet.
It has been proven that using olive oil regularly has a positive effect on the levels of testosterone.
People on a diet who used olive oil every day had a significant increase in their testosterone levels.
It is one of the best vegetables for muscle mass.
This ingredient has more proteins than any other plant, but it’s also high in zinc and iron.
All these nutrients improve the levels of testosterone.
Beans also positively affect your overall health which increases the production of testosterone.
10. Best Nuts for Testosterone
They are rich in zinc, vitamin B, and proteins. In addition, they provide you with vitamins, minerals, and essential compounds necessary for producing testosterone.
So, eat almonds, cashews, walnuts, and peanuts.
Definitely, fatty fish like salmon is one of the best foods that boost testosterone.
Omega – 3 fatty acids and proteins found in salmon improve your levels of testosterone, but that’s not why salmon is on this list.
Salmon has the highest level of vitamin D among fish.
The male reproductive system needs vitamin D for normal functioning.
Men who took vitamin D supplements had a significant increase in their testosterone levels compared to men who didn’t.
It’s been proven that salmon has a positive effect on testosterone and it is also high in proteins and fatty acids.
12. Cruciferous vegetables
This group of vegetables includes cauliflower, cabbage, kale, and broccoli.
All these ingredients contain indole – 3-carbinol.
This compound affects the reduction of estrogen in men.
That allows for more efficient production of testosterone.
The peel of black grapes contains resveratrol, which is an aromatase inhibitor.
Aromatase is an enzyme that turns testosterone and other androgens into estrogen.
When you intake grapes and other sources of resveratrol (red wine) you increase the levels of testosterone.
You can make juice from grapes, too.
Pomegranate juice is also a good testosterone booster.
14. Pumpkin seeds
These seeds are great for your prostate, and your testosterone, as well.
Pumpkin seeds help you fight erectile disfunction, too.
They contain a lot of zinc, magnesium, D vitamin, and healthy fats, all necessary for the production of testosterone.
One of the best fruits that boost testosterone.
They are considered to be an aphrodisiac, but that’s not it.
They are an excellent source of manganese, iron, magnesium, potassium, zinc, and minerals which are great for the health of your cardiovascular system, muscles, and the production of testosterone.
Also, they contain antioxidants (helps you fight oxidative stress) and they are delicious!
Best Foods that Boost Testosterone and Supplementation
How to boost testosterone faster?
Besides the best foods that boost testosterone, supplements like testosterone boosters are definitely very good allies in your bodybuilding and fitness journey.
Here’s the kicker:
I don’t like steroids so I’m not talking about steroids.
There are some effective supplements made of natural ingredients that can help you skyrocket testosterone.
The best testosterone booster, in my opinion, is Testo Prime.
I am using this supplement when I need more testosterone.
Testo Prime is made only of natural ingredients.
It’s made of 12 clinically-tested ingredients:
- Ashwagandha extract – clinically tested ingredient, that boosts testosterone, energy, focus, and endurance. Also improves sleep quality, reduces stress, and boosts metabolism.
- Panax Ginseng – a plant extract that increases your libido and carries oxygen to your muscles, so improves endurance and reduces fatigue
- Fenugreek– a plant extract that blocks estrogen production, boosts libido, and increases your strength
- D-aspartic acid – an amino acid that boosts testosterone production by 50%
- Green tea – helps maintain testosterone levels, speeds up the metabolism
- Pomegranate extract – improves sexual performance and increases penis blood flow, reduces fatigue
- Vitamin D – also increases the levels of testosterone and your libido. Improves your immune system.
- Zinc – vitally important for the excretion of testosterone. Best testosterone boosting mineral.
- B5 vitamin– converts fat layers into energy.
- B6 vitamin – by stimulating the androgen receptors in your body, vitamin B6 signals the testicles to produce more testosterone.
- Garlic extract – boosts T levels, overall health, and metabolism. Don’t worry, your breath isn’t going to be bad.
- Black pepper (piperine) – helps all the above-mentioned ingredients to be absorbed well.
It will boost your testosterone, reduce tiredness, fat layers and man boobs and increase muscle mass.
Also, it will help you get lean body.
But, you need to use it regularly, at least 3 months.
You can read more about Testo Prime and check the price here.
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.
Hey, I am 42 and want to start with weightlifting. I need to boost my testosterone, should I use some medicine?
Hi Alle! I am using only natural supplements and I can suggest you try Testo-Max, it is the best T booster made of natural ingredients. You can check more here.