13 Testosterone-Boosting Foods and a Few to Avoid

Increase your testosterone levels with the help of nutrient-rich foods like oysters and fatty fish, which are packed with vital elements like zinc. These foods don’t just support testosterone production—they also boost your energy and health.

1. Garlic

Garlic is considered a superfood because it is rich in flavonoids, known for fighting inflammation and free radicals that cause cells to age prematurely.

A 2018 study review suggests garlic may boost testosterone, sperm production, and fertility. Researchers credit garlic’s antioxidants, which increase the efficiency of testosterone-producing Leydig cells in the testicles and ovaries.

2. Oysters and Other Shellfish

Among types of shellfish, oysters are the highest in zinc, a mineral essential for testosterone production. In fact, oysters contain more zinc per serving than any other food.

Zinc deficiency, in contrast, is associated with decreased testosterone levels, especially in older people who tend to have lower testosterone anyway.

Studies have also shown that amino acids in shellfish like oysters have an antioxidant effect that can enhance the efficiency of Leydig cells, which are the primary source of testosterone.

Other shellfish that are good sources of zinc include crab, lobster, shrimp, clams, and mussels.

3. Fatty Fish

Fatty fish like salmon, tuna, and mackerel are high in zinc. They also contain other nutrients that are important for testosterone production, such as vitamin D, which is vital for hormone regulation.

Research indicates that males with lower vitamin D levels are more likely to experience hypogonadism compared to those with higher levels.

A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone. Lean fish also helped, but not as much as fatty fish.

4. Leafy Greens

Leafy greens are rich in magnesium, which positively influences testosterone levels. Examples include:

• Spinach
• Kale
• Collard greens

Other magnesium-rich foods include:

Studies suggest that magnesium deficiency may play a role in testosterone deficiency.

A 2021 study from Taiwan found that a diet low in leafy greens, beans, and legumes was associated with lower testosterone levels and decreased sperm production.

5. Cruciferous Vegetables

Cruciferous vegetables contain a compound called indole-3-carbinol (I3C) that can help balance estrogen levels, potentially supporting testosterone. Sources of I3C include:

• Broccoli
• Cauliflower
• Cabbage
• Brussel sprouts

I3C is known to possess antioxidant and anti-inflammatory properties that may support overall hormone regulation for both sexes.

Some research shows that supplementing with I3C may reduce the risk of hormone-driven cancers, especially prostate and breast cancers, by balancing levels of testosterone, estrogen, and progesterone.

6. White Button Mushrooms

White button mushrooms (Agaricus bisporus) block the production of an enzyme called aromatase. This enzyme converts testosterone to the female sex hormone estrogen. By blocking the conversion, some studies suggest that foods like white button mushrooms can help improve testosterone levels.

More studies are needed to investigate the direct effect of white button mushrooms on testosterone levels.

7. Avocados

Avocados are a good source of magnesium but are especially rich in another compound known as boron. Boron has been linked to testosterone production, and some have even suggested that it may be able to treat erectile dysfunction.

Studies have shown that boron can double testosterone levels in females with magnesium deficiency. Among males, boron supplementation increases testosterone levels by as much as 32% after one week.

Avocados are also rich in healthy fats, which support hormone production.

8. Cocoa

Cocoa is a great source of a flavonoid called quercetin. Research suggests this potent antioxidant can effectively boost the production of testosterone.

A two-month study from India reported that young males given a supplement containing cocoa seeds increased testosterone levels compared to those given a placebo (inactive supplement), who had no increase.

9. Herbs

There are many herbs used in naturopathic and traditional Chinese medicine to treat testosterone deficiency. While research remains lacking, four remedies stand out as being potentially beneficial:

• Ginseng: A 2016 study reported that 72 overweight males given a daily extract of red ginseng root (Panax ginseng) experienced a nearly 6% increase in testosterone after four weeks while those given a placebo had no change.
• Ashwagandha: A 2019 study reported that an extract of ashwagandha root (Withania somnifera) increased testosterone levels by 18% in 57 overweight males after eight weeks.
• Fenugreek seed: A 2018 study reported that an extract of fenugreek (Trigonella foenum graecum) increased testosterone levels by 22% in healthy young males after 12 weeks. A matched set of males given a placebo experienced no change. Another review of four clinical trials concluded fenugreek extract significantly raised testosterone levels in males.
• Forskohlii root: A study involving 30 overweight, young males reported that a daily extract of forskohlii root (Coleus forskholii) increased testosterone levels by nearly 13% after 12 weeks.

10. Egg Yolks

Eggs contain protein, vitamin D, and healthy fats. They also contain selenium, an important antioxidant linked to higher testosterone production.

A 2021 study involving 30 male athletes compared testosterone levels in those given egg whites compared to those given whole eggs. After 12 weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites.

There is not enough data to suggest an exact number of whole eggs to eat per day to raise testosterone. However, the males in this study ate three whole eggs immediately after each of their thrice-weekly resistance training sessions.

11. Honey

Honey is thought to aid with the production of testosterone by enhancing the efficiency of testosterone-producing Leydig cells. It may also boost levels of luteinizing hormone (LH), which triggers the production of testosterone in the testicles.

Another compound in honey called chrysin is thought to be a potent aromatase inhibitor. These natural compounds block aromatase from converting testosterone into estrogen, and may therefore promote higher testosterone levels.

12. Olive Oil

Extra virgin olive oil (EVOO) is known to have many heart health benefits, but there is also some evidence that it can boost testosterone.

• A small study from Morocco involving 60 healthy, young males reported that the daily consumption of 25 milliliters of EVOO (roughly 5 teaspoons) increased testosterone levels by 17% and LH levels by no less than 42% after three weeks.
• Another study showed that long-term adherence to the Mediterranean diet and consuming olive oil may support healthy testosterone levels. Olive oil is a critical element in the Mediterranean diet that has also been shown to support testicular health.

13. Pomegranates, Cherries, and Berries

Pomegranates (Punica granatum), cherries, and berries are rich in flavonoids and other antioxidants that may support testosterone production. A 2021 study showed that pomegranates, cherries, and berries may help protect against inflammation associated with obesity in men. This type of inflammation has been shown to lower testosterone levels.

However, this study was very small (12 participants), and more research is needed to confirm these results.

Foods to Avoid

Certain foods have the potential to reduce testosterone levels, including:

• High consumption of dairy products
• High consumption of breads, pastries, and desserts
• High alcohol consumption
• Licorice root

Other Ways to Boost Testosterone Naturally

In addition to adopting a healthy diet and including these foods and herbs, making lifestyle changes can also naturally support healthy testosterone levels.

Exercise to increase testosterone:

• Physical activity, especially resistance training like high-intensity interval training (HIIT) and lifting weights, can temporarily boost testosterone levels for up to one hour after the high-intensity workout.
• Researchers believe the process of muscle growth requires testosterone.
• Exercise triggers the release of stress-relieving endorphins. These “feel good” hormones help lower cortisol levels, which creates a more favorable environment for testosterone production.
• Regular exercise can promote a healthy weight, too. Studies suggest people with obesity have lower testosterone levels.
• A study of 80 men (ages 50 to 70) who did a combination of resistance training and aerobic exercise found exercise was comparable to testosterone supplements in improving their lean body mass.

Get enough sleep:

Adequate sleep is essential to maintaining healthy testosterone levels. Studies show that getting less than six hours of sleep each night can decrease testosterone levels by as much as 15% the next day.

Minimize exposure to Xenobiotics:

Xenobiotics are compounds in our environment that mimic the body’s hormones and are suspected of lowering testosterone levels. Examples that we know about so far include:

• Phthalates: Found in hygiene products such as shampoos and colognes. Buy hygiene products known to be free of phthalates.
• Organophosphates: Found in pesticides and herbicides that could be present in trace amounts on conventionally grown produce. Eat organic produce when possible, and rinse produce under running water before preparing or eating.
• Bisphenol A (BPA): Found in plastic food packaging. To avoid BPA, don’t microwave food in plastic containers; don’t use plastic containers with the numbers 3, 6, or 7 engraved in the triangle on the product; don’t drink out of Styrofoam containers; and buy BPA-free water containers.

Some studies suggest BPA can leach into food and disrupt the production of hormones, lower testosterone, and affect sperm production, resulting in poor sperm quality and reduced fertility.

Other lifestyle changes:

Other ways to naturally optimize testosterone levels include:

• Avoiding tobacco
• Limiting stress
• Avoiding opioids and pain medications
• Maintaining a healthy body weight