13 Best Foods That Increase Testosterone (Benefits Revealed)

I've personally found ginger to be a powerhouse for boosting testosterone. Adding it to my daily diet, both in meals and as a supplement, has significantly helped in improving my fertility and overall energy levels.

Modern research shows that daily ginger supplementation may increase your testosterone levels, especially in infertile men [5].

It does this by supporting the production of:

• Follicle-stimulating hormone - which helps control sperm production
• Luteinizing hormone (LH) - which signals the testicles to produce testosterone

Additionally, other research shows that dietary ginger might enhance testosterone production by encouraging various testosterone-boosting mechanisms [6].

That’s why we advise all new clients, especially those who are overweight and obese, to add ginger to their diet.

Daily supplementation of 4 grams is usually more than enough to make a difference [7].

3. Oysters and Shellfish

Oysters and shellfish are treasure troves of zinc, as they contain more zinc than any other food [8].

And zinc is an essential element for reproductive function and sperm health [9].

Research shows that men with zinc deficiency may develop impotence and hypogonadism (a condition in which their bodies don't produce enough testosterone) [10].

In younger males, it can even lead to delayed sexual maturation [11].

All of these are symptoms of low testosterone.

However, oyster meat is quite expensive in most places (especially in the US), so it’s still beneficial even if you have it once in a while (as long as you’re eating other foods to boost your testosterone levels).

In my experience, eggs have been a staple for boosting testosterone. Their affordability and high protein content have made them a go-to choice in my bodybuilding regimen, contributing significantly to my muscle growth and energy.

Eggs are rich in vitamin D, which makes them potentially very beneficial for men suffering from low testosterone levels. Some studies show that men with low vitamin D supplementation tend to have lower testosterone than men with higher vitamin D levels [12].

Additionally, vitamin D is also essential for maintaining strong bones and enhancing your immune system, all of which add to improving your T-levels [13].

“Eggs are another food that can help maintain testosterone levels as a result of their rich nutrient profile. The key nutrients in this case are the healthy fats, which offer a similar benefit to fish, and selenium.”

- Dr. Kristin Gillespie, Certified Nutrition Support Clinician

5. Fortified Plant Milk

A study from Hormone and Metabolic Research found that vitamin D is an essential nutrient that can have a positive effect on men’s testosterone levels [14].

Plant milks such as soy, hemp, almond, and flax are usually enriched with a good deal of vitamin D per serving.

However, it's best to check the label before making a purchase.

As a staple of the Mediterranean diet, olive oil has many health benefits, including lowered risk of cardiovascular diseases and cancer [15] [16].

A small study found that olive oil may boost serum testosterone levels in men because it seemed to improve male reproductive health [17].

Participants of this study also experienced an increase in LH, which is responsible for stimulating cells in the testes to produce testosterone.

7. Pomegranate

Results from a 2012 study found that pomegranate juice may boost testosterone levels in both men and women [18].

The study’s results found that drinking pure pomegranate juice increased salivary testosterone levels by 24%.

Pomegranates can also act against mechanisms that negatively affect testosterone levels.

For example, pomegranates can protect against obesity-induced inflammation [19].

Bananas are an excellent source of potassium and bromelain [20]. The enzyme bromelain has been associated with testosterone [21].

And from what I’ve observed, bananas can also indirectly affect your T-levels by serving as an excellent pre-workout meal.

And consistent good workouts on their own can result in natural testosterone increase [22].

9. Leafy Greens

Leafy greens like spinach, kale, and swiss chard are excellent testosterone boosters for vegans and vegetarians.

The key testosterone-boosting component in these foods is magnesium [23].

There are some other excellent sources of magnesium [24] such as: 

• Whole wheat
• Quinoa
• Dark chocolate
• Tofu
• Edamame
• Black beans
• Peanuts

Another popular testosterone-boosting food that's highly popular in the US is avocado.

A half-cup serving of avocado contains 1.07 mg of boron, which exceeds your minimum daily requirement [25].

Scientific evidence shows that boron may benefit testosterone levels; however, more research is needed to understand how it does so [26].

Avocados are also rich in magnesium, which we’ve seen above, is linked to healthy T-levels.

11. Onions

Onions are an excellent food that increases the production of LH, which, as we've seen before, is responsible for producing testosterone in males [27].

However, most studies on the testosterone-boosting effects of onion were done on animals.

More research needs to be done with human trials. Nevertheless, onions have several other health benefits that could indirectly boost your testosterone levels.

Cocoa products, like cacao nibs and cocoa powder, are high in flavonoid antioxidants and magnesium, both of which may help increase testosterone levels.

The flavonoids in cocoa — quercetin and apigenin — may stimulate the Leydig cells of your testicles to increase your testosterone levels [28].

In addition to being an excellent testosterone booster, cocoa is also very palatable, so it’s easy to incorporate into the diet for most people.

Related Article: Does Dark Chocolate Boost Testosterone

13. Honey

Honey is rich in the mineral boron, which is associated with increased testosterone levels, building strong bones, enhancing muscle growth, and improving cognitive abilities [29].

A spoonful of honey can be too much of a flavor burst for a more sensitive palate.

So, we recommend eating honey with other foods (preferably testosterone-boosting foods) to make it more palatable.

Healthy testosterone levels are important for men because they help regulate sexual function, promote bone health, control fat distribution, and increase muscle mass, strength, sperm count, and red blood cell production, among many other health benefits [32].

Because it’s the primary male sex hormone, low testosterone levels in men can lead to a host of health problems [33].

Here are some of the most common symptoms of low testosterone:

• Decreased muscle mass and strength
• Increased body fat
• Deteriorated bone health
• Enlarged breast tissue (gynecomastia)
• Depressive mood swings
• Infertility
• Shrinking testicles
• Reduced sex drive and male reproductive health