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15 Testosterone Boosting Foods For Optimum Testosterone Levels


One could refer to testosterone as a primary male sex hormone. Not to miss, females also have traces of testosterone in their bodies.

This hormone is responsible for several health factors like male fertility, bone health, muscle mass, etc.

Hence, keeping an optimal testosterone level is essential for better overall health. But, due to certain factors, including aging, the primary sex hormone level starts dropping.

Here, you may consider opting for several natural remedies like food items to boost the hormone level.

This article will list several potential food items that may increase testosterone levels.

Testosterone Boosting foods

Top 15 Testosterone Boosting Foods

  1. Cocoa

    Cocoa is one of the most helpful foods to boost testosterone levels in men. Some of its essential compounds like magnesium and flavonoids may have a valuable role in testosterone production.

    Flavonoids like quercetin and apigenin, found in cocoa in significant amounts, may show some antioxidant and anti-inflammatory effects on the consumers.

    Moreover, this study[1] shows that these active compounds may enhance testosterone production in Leydig’s cells.

    Hence, you may consider raw cocoa or cocoa products like cocoa powder, cocoa nibs, dark chocolate etc., to improve testosterone levels.

    But, you should consider choosing products with higher cocoa percentages, and lower sugar concentrations to get the biggest benefits.

  2. Eggs

    You should add one whole egg to your meal regularly to get multiple health benefits.

    You might not know that a single egg is one of the best antioxidant foods and contains various nutrients like proteins, vitamins, minerals, etc., essential to keep you healthy.

    Also, eggs contain some nutrients like healthy fat, protein, and selenium, which are helpful in increasing testosterone production in men.

    It is believed that selenium content in eggs could help increase testosterone levels in the blood.

    Moreover, this pilot study[2] revealed that optimal selenium levels may express some genes and active essential pathways responsible for high testosterone production.

    Not to miss, if one consumes boiled eggs, it could be one of the best high protein, low-calorie foods.

  3. Shellfish

    Shellfish could effectively help in the treatment of several reproductive health conditions like low testosterone, hypogonadism, etc.

    Shellfish like oysters and clams contain several essential nutrients[3] such as omega-3 fatty acids, selenium, zinc, etc., which may help cure reproductive health issues.

    Consuming shellfish would help supply sufficient zinc to the body and it may help with the treatment of hypogonadism in males. Zinc deficiency in men is one of the significant causes[4] of hypogonadism.

    Hence, fulfilling the required zinc concentration or keeping the body nutrient-rich would be helpful to stay healthy.

    Additionally, you might want to note that omega-3 has a number of benefits.

    Hence, selenium-rich and omega-3 fatty acids containing shellfish enhance testosterone production by making metabolic changes in the body and supporting hormonal health.


  4. Fatty Fish

    It is recommended to consume fatty fish for men with low testosterone levels.

    Fatty fishes like salmon, sardines, trout, herring, etc., are highly rich[5] in omega-3 fatty acids and other essential compounds responsible for higher testosterone production and hormonal health.

    These long-chain fatty acids may help to enhance serum testosterone levels. Moreover, some studies have shown that omega-3 fatty acids induce better[6] reproductive health and good semen quality.

    Fatty fishes also contain other vital nutrients like zinc and Vitamin D, which have been linked with testosterone levels.

    Men with lower zinc or Vitamin D concentration in the body may experience low testosterone levels.

  5. Onions

    Onions and onion extracts could help boost testosterone levels.

    Onion contains a compound called diallyl disulfide, alongside other antioxidants useful in increasing testosterone production.

    Research[7] has shown that onion or onion extract has increased the production of the luteinizing hormone responsible for testosterone production.

    Moreover, the antioxidant properties of onion neutralize the damaging effects of free radicals, hence, supporting healthy hormone growth.

    Animal studies have also revealed that onion may enhance testosterone production in Leydig’s cells.

    But, human trials would be required to confirm the effectiveness of onions in testosterone production.

  6. Beans

    Beans are an affordable and effective food item to consider in boosting testosterone levels in men.

    You may consider eating several beans like lentils, chickpeas, legumes, etc., to get essential nutrients for the body.

    Generally, some of the common beans contain several beneficial nutrients like carbohydrates, proteins, magnesium, and zinc.

    Hence, consuming these plant-based foods may help you enhance your testosterone levels.

    Additionally, the carbohydrates and proteins found in beans may help in healthy sperm production to enhance fertility and promote good reproductive health[8].

  7. Pomegranates

    Pomegranate seeds are tiny and juicy packets of several essential compounds that boost the body’s testosterone levels.

    Additionally, it helps by performing several metabolic activities necessary for the body’s testosterone production.

    According to this study[9], pomegranates could help increase antioxidant activity, which may help improve the testosterone levels in the blood.

    Moreover, the aromatase inhibiting properties of pomegranates prevent testosterone from converting into estrogen in men.

    Some surveys have also concluded that pomegranates may enhance testosterone production by 20-25% in men.

  8. Ginger

    Ginger has been used as a traditional medicine for several health conditions like the common cold, flu, etc.

    But, several ongoing studies have revealed that ginger could be a beneficial supplement in boosting testosterone production.

    The ginger and ginger extract consumption may increase or induce several metabolic activities resulting in increased testosterone production.

    Generally, ginger boosts testosterone by increasing[10] luteinizing hormone production and cholesterol levels in the testicles.

    It also reduces the oxidative stress and pre-oxidation of lipids that may enhance the activity of some essential antioxidants.

    Additionally, ginger could help increase the nitric oxide concentration resulting in increased blood flow to the Leydig’s cells.

  9. Almonds

    Almonds could be another highly nutritious and beneficial food item to consume for boosting testosterone levels.

    It is believed that people with low zinc concentration in the blood may have low testosterone as well.

    Hence, almonds containing a high amount of zinc may help elevate testosterone levels in the blood.

    Almonds also contain a dopamine-like compound called tyrosine that may help increase testosterone production.

    Some studies have shown that tyrosine signals the pituitary gland to produce the luteinizing hormone, which is responsible for higher[11] testosterone production in Leydig’s cells.

    Hence, consuming one or two almonds in the morning would be helpful[12] for increasing testosterone levels. Additionally, almonds are a great source of good fat.

  10. Spinach

    Spinach has similar properties to red meat in increasing testosterone levels, but it offers more significant benefits[13] in terms of the overall reproductive health of an individual.

    It is believed that this green vegetable contains an essential mineral, zinc, which may provide a higher insemination volume.

    In addition to that, spinach contains multiple antioxidants that may have a significant role in boosting testosterone production.

    These antioxidants may fulfill the cells’ energy needs and repair the damaged cells for smooth hormone production.

    Moreover, the antioxidants also fight against the free radicals that may affect the male sex organs.

    Hence, you may consider eating spinach to enhance or boost testosterone production.

  11. Lemons

    Lemons are one of the best citrus foods that contain natural antioxidants.  Regular consumption may help your body achieve higher testosterone production.

    Lemons may directly elevate testosterone production by minimizing the blood’s estrogen and cortisol levels.

    Several studies have shown that lemon consumption lowers cortisol [14] in the blood, which may enhance testosterone production.

    The antioxidant properties of lemon may help minimize the oxidative damage to the cells and effectively fight against the free radicals for higher testosterone production.

    Additionally, the citrus fruit contains Vitamin A as its core element, which may reduce[15] or balance estrogen production in men.

  12. Banana

    Banana is one of the best tropical fruits to maintain healthy testosterone levels in men.

    Studies have shown that bananas contain an enzyme called bromelain[16] that may help boost testosterone production.

    Moreover, the fruit is highly rich in proteins and fibers essential for healthy sperm production and better reproductive health.

    The banana could be the best fruit to retain energy levels and balance important metabolic activities involved in testosterone production.

  13. Garlic

    You might be consuming garlic regularly via different food items. But, you may not know that garlic may help increase the testosterone levels in the blood.

    Garlic consists of an active compound, allicin, that may help lower cortisol production in the adrenal gland.

    Hence, due to low cortisol production, your body may increase[17] testosterone production resulting in a testosterone boost in the blood.

    Moreover, due to less cortisol, you may be able to keep yourself calm, resulting in good hormonal health.

  14. Porridge Oats

    Porridge oats meal could be a beneficial diet[18] for higher testosterone production.

    The porridge oats predominantly consist of B vitamins, an essential nutrient for healthy hormone production.

    All the B vitamins may have a role in elevating testosterone levels, but Vitamin B6 may significantly affect[19] the function.

    It is believed that Vitamin B6 is responsible for suppressing estrogen production.

    Higher estrogen in the blood may lower the overall testosterone concentration, hence, consider eating Vitamin B6-rich food like porridge oats to control the estrogen level.

  15. Ashwagandha

    Ashwagandha is one of the herbs that could enhance sperm count naturally and is preferred by several experts to treat multiple health conditions.

    Similarly, ashwagandha is considered one of the best natural supplements to boost testosterone levels, and there are numerous ashwagandha benefits for men.

    Researchers in this double-blinded study[20] have revealed that 8-week ashwagandha consumption helped males significantly improve their testosterone levels.

    As mentioned earlier, regular consumption of ashwagandha may enhance sperm quality and fertility in men. The same has been acknowledged in this[21] pilot study.


Testosterone level in men gradually drops with age. In some cases, the hormone level may decline due to several other circumstances.

But, the low testosterone levels could be boosted by several natural methods.

You may consider the above-listed food items that may potentially help you boost testosterone in the blood.

But, in the case of persistent low levels, you should contact an expert for the best advice.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Luc J. Martin and Mohamed Touaibia Improvement of Testicular Steroidogenesis Using Flavonoids and Isoflavonoids for Prevention of Late-Onset Male Hypogonadism Antioxidants (Basel). 2020 Mar; 9(3): 237.Published online 2020 Mar 13. doi: 10.3390/antiox9030237
  2. Karma L. Pearce and Kelton Tremellen The Effect of Macronutrients on Reproductive Hormones in Overweight and Obese Men: A Pilot Study Nutrients. 2019 Dec; 11(12): 3059.Published online 2019 Dec 14. doi: 10.3390/nu11123059
  3. Pudji Astuti, Claude Mona Airin, Sarmin Sarmin, et al. Effect of shell as natural testosterone boosters in Sprague Dawley rats Vet World. 2019 Oct; 12(10): 1677–1681.Published online 2019 Oct 30. doi: 10.14202/vetworld.2019.1677-1681
  4. Luke Maxfield; Samarth Shukla; Jonathan S. Crane. Zinc Deficiency Last Update: May 8, 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493231/
  5. Kylie Abbott, Tracy L Burrows, Shamasunder Acharya, et al. Dietary supplementation with docosahexaenoic acid rich fish oil increases circulating levels of testosterone in overweight and obese men Prostaglandins Leukot Essent Fatty Acids. 2020 Dec;163:102204. doi: 10.1016/j.plefa.2020.102204. Epub 2020 Nov 12. Available from: https://pubmed.ncbi.nlm.nih.gov/33221700/
  6. Banafshe Hosseini, Mahdieh Nourmohamadi, Shima Hajipour, et al. The Effect of Omega-3 Fatty Acids, EPA, and/or DHA on Male Infertility: A Systematic Review and Meta-analysis J Diet Suppl. 2019;16(2):245-256. doi: 10.1080/19390211.2018.1431753. Epub 2018 Feb 16. Available from: https://pubmed.ncbi.nlm.nih.gov/29451828/
  7. Saleem Ali Banihani Testosterone in Males as Enhanced by Onion ( Allium Cepa L.) Biomolecules. 2019 Feb 21;9(2):75. doi: 10.3390/biom9020075. Available from: https://pubmed.ncbi.nlm.nih.gov/30795630/
  8. Harriet Bunning, James Rapkin, Laurence Belcher, et al. Protein and carbohydrate intake influence sperm number and fertility in male cockroaches, but not sperm viability Proc Biol Sci. 2015 Mar 7; 282(1802): 20142144.doi: 10.1098/rspb.2014.2144
  9. Gaffari Türk, Mustafa Sönmez, Muhterem Aydin, et al. Effects of pomegranate juice consumption on sperm quality, spermatogenic cell density, antioxidant activity and testosterone level in male rats Clin Nutr. 2008 Apr;27(2):289-96. doi: 10.1016/j.clnu.2007.12.006. Epub 2008 Jan 28. Available from: https://pubmed.ncbi.nlm.nih.gov/18222572/
  10. Saleem Ali Banihani Ginger and Testosterone Biomolecules. 2018 Dec; 8(4): 119.Published online 2018 Oct 22. doi: 10.3390/biom8040119
  11. Adeniyi A. Adebayo, Ganiyu Oboh, and Ayokunle O. Ademosun Almond-supplemented diet improves sexual functions beyond Phosphodiesterase-5 inhibition in diabetic male rats Heliyon. 2019 Dec; 5(12): e03035.Published online 2019 Dec 18. doi: 10.1016/j.heliyon.2019.e03035
  12. M S Johnson, W B Wolbers, J Noble, M Fennell, et al. Effect of tyrosine kinase inhibitors on luteinizing hormone-releasing hormone (LHRH)-induced gonadotropin release from the anterior pituitary Mol Cell Endocrinol. 1995 Mar;109(1):69-75. doi: 10.1016/0303-7207(95)03484-o. Available from: https://pubmed.ncbi.nlm.nih.gov/7789617/
  13. Tzu-Yu Hu, Yi Chun Chen, Pei Lin, et al. Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism Nutrients. 2018 Nov; 10(11): 1786.Published online 2018 Nov 16. doi: 10.3390/nu10111786
  14. Andrew Scholey, Amy Gibbs, Chris Neale, et. al. Anti-Stress Effects of Lemon Balm-Containing Foods. Article in Nutrients · November 2014 DOI: 10.3390/nu6114805. Available from: https://www.researchgate.net/profile/Andrew-Scholey/publication/267746193_Anti-Stress_Effects_of_Lemon_Balm-Containing_Foods/links/55304b710cf2f2a588ab0b99/Anti-Stress-Effects-of-Lemon-Balm-Containing-Foods.pdf?origin=publication_detail
  15. Luc J. Martin and Mohamed Touaibia Improvement of Testicular Steroidogenesis Using Flavonoids and Isoflavonoids for Prevention of Late-Onset Male Hypogonadism Antioxidants (Basel). 2020 Mar; 9(3): 237.Published online 2020 Mar 13. doi: 10.3390/antiox9030237
  16. Cecilia M Shing, Suzzen Chong, Matthew W Driller, et al. Acute protease supplementation effects on muscle damage and recovery across consecutive days of cycle racing Eur J Sport Sci. 2016;16(2):206-12. doi: 10.1080/17461391.2014.1001878. Epub 2015 Jan 21. Available from: https://pubmed.ncbi.nlm.nih.gov/25604346/
  17. Y Oi, M Imafuku, C Shishido, et al. Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet J Nutr. 2001 Aug;131(8):2150-6. doi: 10.1093/jn/131.8.2150. Available from: https://pubmed.ncbi.nlm.nih.gov/11481410/
  18. Prasad Rasane, Alok Jha, Latha Sabikhi, et al. Nutritional advantages of oats and opportunities for its processing as value added foods – a review J Food Sci Technol. 2015 Feb; 52(2): 662–675.Published online 2013 Jun 25. doi: 10.1007/s13197-013-1072-1
  19. E K Symes, D A Bender, J F Bowden, et al. Increased target tissue uptake of, and sensitivity to, testosterone in the vitamin B6 deficient rat J Steroid Biochem. 1984 May;20(5):1089-93. doi: 10.1016/0022-4731(84)90348-0. Available from: https://pubmed.ncbi.nlm.nih.gov/6727359/
  20. Adrian L. Lopresti, Peter D. Drummond, and Stephen J. Smith A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males Am J Mens Health. 2019 Mar-Apr; 13(2): 1557988319835985.Published online 2019 Mar 10. doi: 10.1177/1557988319835985
  21. Vijay R Ambiye, Deepak Langade, Swati Dongre, Pradnya Aptikar, Madhura Kulkarni, Atul Dongre. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420. Epub 2013 Nov 28.

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