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Best Diet To Increase Testosterone Naturally

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: August 15, 2022

Testosterone is a naturally occurring male hormone that regulates sexual function, muscle mass, fertility, and bone density.

Every year, a person's testosterone level will fall by 1 to 2%. Life choices, genetics, and other factors might influence hormone levels, too.

We will look at ways to boost your testosterone naturally so that you can improve your overall health.

How to Increase Testosterone Levels Quickly

Twenty-four hours isn't a lot of time to step up your testosterone levels, but you can do a couple of things that certainly won't hurt.

  1. Fats are your friends. Studies show that good fats like avocado, almonds, and oily fish lead to higher testosterone levels. Research also found that a diet containing less than 40% fat may decrease hormone levels.
  2. High-intensity workouts pump up testosterone levels. You may want to step up your game if you're a once-a-weeker. HIIT training produces short-term oxidative stress, which increases your hormone levels.

How to Boost Testosterone Naturally

Testosterone levels start to dip once a man reaches his late 30s or early 40s. The hormone levels drop 2% a year after the age of 40.

  • Long-term stress elevates the cortisol hormone to unnatural levels, quickly reducing testosterone. By reducing stress-related activity, you are optimizing your health and hormone levels.
  • Quality sleep is as vital as exercise and diet when improving your health. Poor sleep can cause a drastic reduction in testosterone levels.
  • You get vitamin D in two ways - the sun and supplements. Try and get regular sun exposure or consider taking 3,000 IU of D3 vitamin supplement every day. The lack of the vitamin can lead to all sorts of health issues.
  • Studies vary on what vitamins work and which are more of a placebo. But, they show that B supplements may increase sperm quality by a whopping 74%. The vitamins and minerals A, C, E, and zinc also help increase testosterone.
  • Medical research has found that natural testosterone boosters exist in nature. Ashwagandha and ginger show promise of improving levels.

What foods increase testosterone?

  • Ginger
  • Oysters and shellfish
  • Pomegranates, berries, and cherries
  • Peanut butter
  • Cocoa products
  • Bananas
  • Fortified plant-based milk
  • Avocados
  • Leafy green veggies
  • Fatty fish and fish oil
  • Eggs
  • Onions
  • Cocoa products

What food decrease testosterone?

  • Soy and soy-based products
  • Dairy products
  • Trans fats
  • Mint
  • Licorice root
  • Vegetable oil
  • Flaxseed
  • Bread, pastries, and desserts
  • Processed foods
  • Alcohol
  • Nuts

What are the symptoms of low testosterone?

The symptoms of low T may overlap with other illnesses that could be linked to serious health conditions. Always check with a medical professional.

  • Decreased spontaneous erections or erectile dysfunction
  • Lowered sex drive
  • Reduced testicular size
  • Reduced bone and muscular strength
  • Depression
  • Loss of body hair
  • Reduced concentration and memory
  • Fatigue
  • Weakness
  • Profuse sweating

Are testosterone-boosting supplements safe?

You will see supplements that boast about boosting your testosterone levels. But, be wary and do your best to avoid them altogether.

The supplements contain ingredients such as herbs that have the potential to interact with your medication or lead to other dangerous side effects.

Some of the complications can include pulmonary embolism and elevated liver enzymes. If you do choose to try this route, consult your physician first to avoid interactions.

Other studies show that taking a testosterone-boosting supplement might reduce your hormone levels.


Does testosterone mean bigger muscles?

The answer is more complicated than a simple yes or no. 

More testosterone gives you the potential for more and larger muscles, but they don't just appear. It requires an exercise regime that includes weight training.

Long-term use of anabolic steroids or testosterone-boosting supplements will have a negative effect. It is always better to try and increase your testosterone naturally.

What food will increase my sex drive?

Low levels of testosterone are libido killers. You need food that contains a ton of vitamin D because it can boost the hormone by 90%.

Tuna is a great food to get revved up and contains 100% of your RDA. 

If seafood isn't your thing, a nice juicy steak has a good dose of vitamin D and zinc.

What simple exercises help to increase testosterone naturally?

Testosterone levels start to dip once a man reaches his late 30s or early 40s. The hormone levels drop 2% a year after the age of 40.

Men of all ages must maintain an active and healthy lifestyle to maintain appropriate testosterone levels. And everyone has different levels of physical ability. 

Even some physical activity is better than none at all. Experts recommend multi-joint exercises that make use of your body's largest muscle grounds.

  1. Squats
  2. Deadlifts
  3. Bench presses
  4. Rows
  5. Pullup/chin-ups
  6. Overhead presses
  7. Pushups
  8. Resistance training








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