9 Testosterone-Boosting Foods

The truth is, testosterone plays a huge role in your overall health—influencing everything from muscle growth to mood regulation, libido, energy levels, and even heart health. But what many people don’t realize is that your diet can directly impact your testosterone production.

The good news? There are plenty of natural, delicious foods you can incorporate into your meals that may give your testosterone levels a natural boost. These foods also make excellent dietary additions to support low T therapy, helping you optimize your results.

Here are nine testosterone-boosting foods that can help keep your hormone levels where they should be.

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1. Fatty Fish or Fish Oil

You’ve probably heard that fish is good for your heart—but did you know it’s also great for your testosterone levels?

Low-fat diets have actually been linked to low testosterone. That doesn’t mean you should start loading up on fast food or fried snacks—in fact, highly processed and high-fat foods can have the opposite effect and tank your testosterone.

Instead, focus on healthy fats like the omega-3 fatty acids found in fatty fish or fish oil supplements. Omega-3s have been shown to support testosterone production and overall hormonal balance.

Some of the best options include:

•  Mackerel
•  Herring
•  Salmon
•  Sardines
•  Trout

Try adding grilled salmon to your dinner, snacking on smoked trout, or incorporating a high-quality fish oil supplement into your routine for a natural testosterone boost.

 

2. Onions

You might not think much of onions, but they’re a hidden gem when it comes to boosting testosterone. Onions have been shown to both support hormone production and boost antioxidant activity in the body.

Chop them up for your omelets, roast them with your veggies, or add them to your salads.

 

3. Leafy Greens

It’s no secret that leafy greens are great for overall health—but they’re also an underrated powerhouse when it comes to testosterone production.

Leafy greens like Swiss chard, spinach, and kale are loaded with magnesium — a mineral that’s been shown to boost testosterone levels. Magnesium also helps reduce inflammation and improve muscle function, which is key for maintaining high energy levels and optimal hormone balance.

Not a fan of leafy greens? No problem. Magnesium can also be found in:

• Beans
• Lentils
• Nuts
• Seeds
• Whole grains

So whether you’re blending spinach into a smoothie, snacking on almonds, or adding beans to your dinner, you’ll be giving your testosterone levels a healthy boost.

 

4. Cocoa Products

Yes—you read that right. Cocoa can actually support healthy testosterone production. But before you rush out to buy a candy bar, there’s a catch.

Cocoa powder and cacao nibs—in their raw, unprocessed form—are packed with magnesium and flavonoids. Flavonoids are plant compounds that have antioxidant and anti-inflammatory effects on your body.

Cocoa in particular contains the flavonoids quercetin and apigenin—two powerful compounds that have been linked to increased testosterone production.

The key here is to avoid sugary, processed chocolate. Instead, try:

• Adding cocoa powder to your morning smoothie.
• Sprinkling cacao nibs on yogurt or oatmeal.
• Making homemade hot cocoa with unsweetened cocoa powder.

Your taste buds—and your testosterone—will thank you.

 

5. Extra-Virgin Olive Oil

Olive oil isn’t just good for your heart—it’s also great for your hormones.

Studies have shown that consuming extra-virgin olive oil can increase testosterone levels by boosting the production of certain hormones involved in testosterone synthesis. Plus, it’s packed with healthy fats, which your body needs to produce testosterone.

Drizzle it over salads, cook your vegetables in it, or use it as a dip for bread — just make sure it’s high-quality extra-virgin olive oil.

 

6. Avocados

Avocados aren’t just a popular superfood — they’re packed with nutrients that support healthy testosterone levels.

Packed with healthy fats, magnesium, and boron, avocados can help promote healthy testosterone levels in two ways:

• Magnesium helps stimulate testosterone production.
• Boron helps protect testosterone from breaking down in your body, keeping your levels higher for longer.

So go ahead—load up your toast, make guacamole, or throw some avocado into your salad. It’s a delicious way to support your hormones.

 

7. Berries, Cherries, & Pomegranates

Craving something sweet? Reach for berries, cherries, or pomegranates instead of processed sweets.

These fruits are high in antioxidants and flavonoids, which can help:

•  Protect your testosterone-producing cells.
• Support heart health.
• Improve mood and reduce stress—both of which can impact testosterone levels.

Pomegranates, in particular, have been shown to improve mood, reduce blood pressure, and increase testosterone levels. So consider starting your day with pomegranate juice or adding fresh berries to your breakfast.

 

8. Oysters & Shellfish

Oysters and shellfish are packed with zinc, a mineral that plays a key role in supporting testosterone production and overall reproductive health.

Zinc helps your body build proteins, break down nutrients, and promote reproductive health. While scientists aren’t exactly sure why zinc boosts testosterone, studies have consistently shown that supplementing with zinc can lead to higher testosterone levels.

Oysters have more zinc per serving than any other food, but you can also get zinc from:

• Shellfish (crab, lobster, shrimp)
• Beef
• Poultry

So next time you’re at a seafood restaurant, consider splurging on the oysters—your testosterone will thank you.

 

9. Ginger

Ginger has been used for medicinal purposes for centuries, so it’s no surprise it’s also helpful in maintaining testosterone levels.

Research has shown that ginger can:

• Increase testosterone production.
• Improve blood flow.
• Lower blood pressure.

So if you’re looking for a natural testosterone-boosting food, consider adding ginger to your tea, stir-fries, or smoothies.

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When it comes to optimizing your testosterone levels, what you put on your plate matters.

Incorporating more testosterone-boosting foods like fatty fish, leafy greens, eggs, and avocados can give your body the nutrients it needs to produce and maintain healthy hormone levels.

However, dietary changes can only do so much. If you’re still experiencing symptoms of low testosterone, talk with a medical professional about low testosterone therapy options.