Do Bananas Increase Testosterone? (Science Based) 

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: April 1, 2024
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If you suffer from low testosterone levels, you’ve probably stumbled upon peculiar advice—to eat more bananas.

While there are virtually no side effects of eating bananas, you might be wondering if they’ll actually help you.

To give you a verified answer, we’ve invested hours upon hours into researching the science behind it, as well as other people’s experiences.

You’ll find everything you need to know in this quick guide. Let’s roll.

Quick Summary

  • Consuming bananas can potentially boost testosterone levels due to their content of bromelain, a digestive enzyme that helps maintain healthy testosterone levels.
  • Bananas offer health benefits such as improved blood sugar levels, reduced blood pressure, and nerve relaxation, which may indirectly support testosterone production.
  • WebMD reports that up to 50% of men with diabetes have low testosterone, highlighting a strong link between diabetes and testosterone levels.
  • Personally I believe that while bananas are not a guaranteed solution for low testosterone, their affordability and rich nutritional profile make them a worthwhile dietary addition for those exploring natural testosterone enhancement methods.

Why On Earth Would Bananas Increase Testosterone?

a hand of bananas

There are good reasons why it’s fair to assume that bananas could boost testosterone production:

Bananas Contain Bromelain

A study published on TandF Online involving 15 highly trained cyclists found that bromelain supplementation (1000 mg·day−1) was associated with a trend to maintain testosterone concentrations across a six-day cycle stage race, compared to a placebo group (P = 0.05, d = 1.04–1.70) [1].

Some men even take a bromelain extract to get their testosterone to appropriate levels.

By harnessing the potential benefits of bromelain from bananas or through specific supplements, individuals have sought to support their hormonal balance and enhance overall well-being.

It's a natural approach that appeals to those looking for alternative ways to optimize testosterone levels.

They Have Potassium

This mineral keeps sodium levels in check. In turn, this reduces blood pressure and improves cardiovascular health. Both are linked to penile health, so proper potassium intake can help you kill two birds at once.

They Contain Important Vitamins

These vitamins include vitamin C and vitamin B6. Vitamin C reduces cortisol (“the stress hormone”), and high cortisol levels

Can Bananas Really Boost Testosterone Levels?

mouth view of a man biting bananas

Yes, based on our research, bananas can increase testosterone levels.

Our conclusion comes down to the fact that bananas contain ingredients that positively affect overall health. Here are a few benefits:

Improving blood sugar levels 

A study highlighted by WebMD found that as many as 50% of men with diabetes have low testosterone, indicating a significant link between insulin resistance and testosterone levels [2]. In short, if you improve your blood sugar levels, you might enhance your T-levels, too.

Managing stress levels another factor that can influence testosterone levels is stress. Chronic stress has been associated with lower testosterone production.

In my journey to manage stress and its impact on testosterone, I found that bananas, with their low glycemic index, were a great addition to my diet. This personal choice was based on their lower sugar impact compared to other fruits, though I'm aware that those with type 2 diabetes might need to approach this differently.

Reducing blood pressure

Again, since bananas are rich in potassium, they can decrease your blood pressure and risk of heart disease. This might indirectly boost testosterone.

Relaxing nerves

Lowered sex drive and erectile dysfunction are linked to stress. Bananas can help you relax and conquer testosterone deficiency, as they contain magnesium and C and B vitamins.

But are there any side effects of eating bananas?

Some believe they could damage your health because they contain potassium. But experts say there’s no reason to worry:

“You would probably need around 400 bananas a day to build up the kind of potassium levels that would cause your heart to stop beating... Bananas are not dangerous - and in fact, they are, and always have been, very good for you.”

- Catherine Collins, Dietitian

It’s also worth noting that bananas are much cheaper than over-the-counter supplements, so they’re worth trying.

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Other Health Benefits of Eating Bananas

man using tape measure on his waist

It’s very likely that bananas boost testosterone. But maybe not directly.

Instead, they might improve other health areas that indirectly boost levels of testosterone. I’ll list three of them.

These benefits are so amazing that they’re reason enough to eat bananas, even if they don’t aid in boosting testosterone.

Improved Digestion Health

An average banana contains 3 grams of fiber.

That’s important because fiber helps produce beneficial gut bacteria, improves digestion, and even reduces the risk of colon cancer.

Some say that a healthy gut equals a healthy sex life, so this just might be what you need.

Invigorated Immune System

man smiling with his arms up

In my daily routine, I make sure to include a banana, as it provides about a third of the recommended vitamin B6 intake.

I've personally felt the benefits of vitamin B6, especially in how it boosts red blood cell production and supports healthy hemoglobin levels, contributing to my overall vitality.

Both largely contribute to your immune system.

Plus, it’s likelier you’ll have a higher sex drive if you feel well.

"The Vitamin B6 in bananas, along with their high levels of antioxidants, helps maintain a strong immune system response."

- Dr. Branden Staller, MD

The Bonus Benefits

Since bananas are such powerhouses of vitamins and minerals, they can help you achieve other goals, too.

For example, they can help you lose weight, build muscle mass faster, regulate your energy absorption, and enhance your mood.

Pair bananas with sources of healthy fats—like Greek yogurt—and you’ll be surprised by how much more energized you feel.

Banana-Based Recipes for Testosterone Enhancement

Here are two practical and delicious recipes:

1. Testosterone-Boosting Banana Smoothie:

  • Ingredients:
    • 2 ripe bananas
    • 1 cup Greek yogurt (high in protein)
    • 1 tablespoon honey (natural sweetness)
    • 1/2 cup spinach (for added nutrients)
    • 1/4 cup almonds (rich in healthy fats)
    • 1/2 teaspoon cinnamon (potentially linked to testosterone support)
    • Ice cubes
  • Instructions:
    1. Blend bananas, yogurt, honey, spinach, almonds, and cinnamon until smooth.
    2. Add ice cubes and blend again for a refreshing consistency.
    3. Enjoy as a nutrient-packed breakfast or post-workout snack.

2. Grilled Banana and Walnut Oatmeal:

  • Ingredients:
    • 1 cup rolled oats
    • 2 ripe bananas, sliced
    • 1/4 cup chopped walnuts (source of healthy fats)
    • 1 tablespoon chia seeds (rich in omega-3 fatty acids)
    • 1 teaspoon vanilla extract
    • 2 cups almond milk
  • Instructions:
    1. Cook oats with almond milk according to package instructions.
    2. Add sliced bananas, walnuts, chia seeds, and vanilla extract.
    3. Stir until well combined, allowing bananas to caramelize slightly.
    4. Serve warm, providing a hearty and testosterone-supportive breakfast.

Incorporating these banana-based recipes into a balanced diet may contribute to maintaining optimal testosterone levels. Remember to combine them with an overall healthy lifestyle, including regular exercise and sufficient sleep, for comprehensive well-being.

Other Testosterone Boosting Foods

If your goal is to increase your levels of testosterone, bananas aren’t your only option.

There are other foods that could help you produce more testosterone, such as:

  • Egg yolks -  A research from Naional Library of Medicine notes that egg yolks are rich in vitamin D, linked with high testosterone levels and healthy sperm [3].
  • Beef - Beef is another excellent source of vitamin D, but you should avoid eating it every day. It could be fatty and even lead to some types of cancer.
  • Ginger -  One study from Iraqi Academic Scientific Journal showed that taking ginger supplements for three months could increase testosterone by 17.7% [4].

Related Articles:

If you want more ideas on what to eat to get your desired results, check out this video:

FAQs

How many bananas to increase testosterone?

You should eat one to two bananas a day to increase testosterone depending on the size.

What do bananas do for males?

Banana contains potassium and tryptophan that enhances the synthesis of testosterone and boosts libido, and help increase the production of serotonin, a hormone that boosts mood and enhances sex drive in men.


References:

  1. https://onlinelibrary.wiley.com/doi/10.1080/17461391.2014.1001878
  2. https://www.webmd.com/men/what-low-testosterone-can-mean-your-health
  3. https://pubmed.ncbi.nlm.nih.gov/20050857/
  4. https://www.iasj.net/iasj?func=fulltext&aId=71548
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy

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