The 8 Best Foods to Increase Testosterone Levels

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Fatty Fish

Anti-inflammatory fish like salmon, tuna, and sardines are rich in nutrients for hormonal health. These fatty fish include omega-3 anti-inflammatory fats, zinc, vitamin D, and protein. The heart-healthy fats in fatty fish are the good kind that has been associated with healthier testosterone levels.

Vitamin D also plays a big role in reproduction, and fatty fish are one of the best sources of it. Enjoy fatty fish two to three times per week as a quick and healthy protein source with meals.

Leafy greens like spinach, lettuce, and collard greens are high in magnesium, an essential mineral that helps combat oxidative stress — preventing damage from toxins in the environment. This mineral can prevent damage to your reproductive system and testosterone levels as well.

Research has shown increasing magnesium may help support higher testosterone levels, especially in older men. Enjoy one to two servings of leafy greens every day in a smoothie, salad, or sautéed as a nutritious side dish. Whatever you do, though, don’t smoke it. Not all green plants can be smoked, if you know what we mean.

Avocados are another wonderful food that increases testosterone. They are packed with healthy fats, magnesium, and a trace mineral called boron. One study showed boron may play a role in healthy testosterone metabolism and in preventing its breakdown in the body.

Add avocado to your daily smoothie, on top of eggs, or mixed in with a green salad. Or as the millennials like to do it, right on a slice of toast.

Eggs, specifically egg yolks, are another food that raises testosterone. This is because egg yolks are rich in healthy fat, high-quality protein, and selenium, a potent antioxidant.

Several studies show those with the highest selenium intake had better testosterone levels. Unless you have high cholesterol and your doctor advised you not to eat the yolk, they are a perfectly safe food. Enjoy eggs for breakfast, atop a salad, or as a pre-workout snack.

Cocoa like cocoa powder or cacao nibs contain powerful antioxidants called flavonoids as well as magnesium. Flavonoids are unique plant compounds that fight inflammation and may also increase testosterone production

Stick to one to two ounces to control calorie and sugar intake, and look for cocoa with minimal added sugar. Also, don’t tell the women in your life, but their love of chocolate seems to have its merits. Please note, we won’t be providing housing if you’ve been kicked out for plowing into their chocolate stash

Berries such as strawberries, blueberries, and blackberries are also high in flavonoid antioxidants. These flavonoids may protect testosterone-producing cells from damage, which in turn support healthy testosterone levels. Add berries to Greek yogurt, in your oatmeal, or as an antioxidant boost to your protein shake. Or have some strawberries and cream, if you’re picking up what we’re putting down.

Both onions and garlic are considered superfoods, implying they provide significant health benefits. Research shows eating more of these two foods may naturally increase testosterone production.

Garlic may also play a role in improving fertility and sperm production. Incorporate these superfoods into your meals regularly to reap the hormonal benefits. Although we must warn you, you might start feeling real fresh, but your breath won’t be, so don’t skip the breath mints.

Shellfish, such as clams and oysters, are rich sources of the minerals zinc and selenium, as well as omega-3 fats. This abundance of vitamins and minerals makes them one of the best foods to increase testosterone and support reproductive health. Not to mention oysters are rumored to get your sex drive going from a splutter to full thrust. No pun intended. Okay, maybe a little pun intended.

While these foods should be part of a hormone-balancing diet, you may not always get enough of them. If you’re not a fish eater or are struggling to fit these foods into your daily repertoire, there are natural herbs to try.

There are many herbs that can help with hormonal balance, but these three have been shown to be beneficial specifically for testosterone support.

People have been using ginger for medicinal purposes for centuries. Recent researchshows the antioxidants in ginger may enhance testosterone levels, improve sperm health, and support fertility in men.

Not a fan of ginger in your food or drinks? Our Testosterone System lozenges contain organic ginger root in a convenient lozenge. Did we mention it may help to boost your sex drive, energy, and endurance?

Fenugreek is another herbal extract with a longstanding medicinal history, often used as a natural remedy for low testosterone levels. Studies have shown fenugreek’s ability to increase testosterone levels, support muscle growth, and improve libido.

Adding fenugreek to your healthy eating regimen can help you optimize your testosterone levels and reach your peak potential.

Cordyceps mushrooms are one of hundreds of mushroom species. A specific type called cordyceps militaris has gained more recent attention for its role in helping the body manage the stress hormone cortisol. These mushrooms are considered adaptogens, natural compounds that help the body adapt to stress.

By supporting lower cortisol levels, cordyceps mushrooms can reduce oxidative stress, fight fatigue, and help naturally balance your testosterone levels. Since this ‘shroom is not readily available in our diets, it’s typically taken in supplement form. Before you go foraging for it in the forest, it’s another ingredient we’ve included in our Testosterone System. Besides, unless you’re a fungi fundi, it’s probably best to stick to it in supplement form.