Whether you’re seeking performance improvements in the gym, aiming to pack on some muscle, or simply want to look after your overall health and fertility, paying close attention to your testosterone levels is key!

Simply adopting the essential nutrition and lifestyle principles that promote healthy testosterone production is usually the way to go. However, is there anything additional you can be doing to help boost your testosterone levels?

This article explores a list of foods that can potentially increase your testosterone levels!

We also discuss:

  • What testosterone is
  • The symptoms of low testosterone
  • Foods that could decrease testosterone
  • Other ways to naturally boost testosterone levels

Read on to find out all you need to know about increasing your testosterone levels!

Testosterone 101

Testosterone is the “male hormone”, made in the testes and responsible for all typical male characteristics such as sperm production, libido, muscle mass, and hair growth.1

Androgens (male hormones, such as testosterone) also play a significant role in normal brain function, such as mood, sex drive, and cognitive function.1

We need the proper amount of testosterone to develop and function normally. However, there is such a thing as too much or too little.

Problems associated with abnormally low testosterone levels in men include:

  • Low libido
  • Reduced body and facial hair
  • Impotence
  • Loss of muscle mass
  • Irritability

So, are there any foods that can help prevent low testosterone levels, and potentially boost them?

Foods That Can Increase Testosterone

While there is no food guaranteed to raise your testosterone levels, there are some foods that are linked to increases in testosterone because of the nutritional content.

These foods include:

Shellfish

Oysters, crab, shrimp and mussels are all rich source of zinc - which is an essential mineral that supports optimal levels of testosterone.

Leafy Greens

Leafy greens such as spinach, kale, and watercress are loaded with magnesium. Magnesium is known to increase baseline levels of testosterone, so a key nutrient for men!1

Why do you think Popeye The Sailor Man ate a can of spinach when he needed to boost his strength in a time of need?!

Fortified Cereals

Also high in magnesium is cereals, though picking fortified cereals means you also get a dose of vitamin D - an essential vitamin for healthy testosterone production.

Beans

Beans are a great pick if you want a dose of zinc and magnesium together. This is also a nutritious carbohydrate option for those seeking healthier alternatives that pack a wholesome punch.

Eggs

Eggs, specifically the yolks, contain protein and vitamin D, needed for testosterone production.

Additionally, if you’re seeking to gain some muscle mass, eggs should be a staple in your diet for the high protein and fat content, which further supports your gains.

Meat

While red meat should be limited and not eaten every day, small amounts during the week can help boost testosterone levels.

Meat in general is high protein, which, following on from the point above, is beneficial for muscle growth. However, red meat specifically is high in testosterone-producing zinc and vitamin D.

Nuts & Seeds

Nuts and seeds are super loaded with essential nutrients that promote overall health and wellbeing.

However, they also have an impressive amount of magnesium and zinc, which in turn helps boost testosterone levels.

Nuts and seeds also work well as a healthy snack, thus helping towards weight management.

Are There Any Foods That Can Decrease Testosterone?

Overeating poor quality foods in general can lead to weight gain, thus lowering testosterone levels.

Therefore, it’s key to maintain a healthy, balanced diet where you limit fried foods and highly processed foods which can be a detriment to your weight and overall health.

Additionally, drinking too much alcohol is thought to have a negative effect on testosterone levels as well.1

Other Ways to Boost Testosterone

  • Consuming an adequate amount of healthy fats to support hormone production
  • Consuming a varied, balanced diet to avoid nutrient deficiencies
  • Keeping physically active to maintain a healthy weight and promote testosterone production
  • Getting an adequate amount of sleep, around 7-8 hours per night
  • Consider a supplement, such as Testo Lab Pro, a natural and safe testosterone booster

References

  1. Hull. M. Testosterone. Examine.com. 2020.