The 8 Best Foods to Increase Testosterone Levels

By Rebalance Health

July 21, 2023


Testosterone is the primary sex hormone in men and it plays a vital role in a man’s well-being. If you suspect low testosterone in yourself, your first thought may be to start a testosterone booster. Before jumping on this tempting bandwagon, know there are also foods to increase testosterone levels naturally and safely.

While the testosterone levels of a teenager are likely through the roof, your testosterone levels start to diminish as you get older. In fact, it’s common for testosterone levels to decline around age 40. It’s even possible for men to develop andropause, aka male menopause. Like creaky joints, unexplained aches, and a potential mid-life crisis wasn’t bad enough, eh?

But despite what you may think, low testosterone levels aren’t always inevitable

There is a clear relationship between low testosterone and high cortisol levels in the body, otherwise known as the “stress hormone.” If you’re experiencing the undesirable effects of low testosterone — (yes, we’re looking at you, low libido), balancing your cortisol levels can help

The good news is there are natural ways to rebalance your testosterone levels through diet and natural herbs, so your body functions at its best. But first, let’s look at the signs of low testosterone and the relationship between your stress hormone and testosterone.

What Does Testosterone Do?

Testosterone is primarily a male sex hormone involved in many body functions. When there isn’t enough of it, you can feel like you are running on empty. Sort of like a gas gauge when the warning light is on.

Here are a few of the critical tasks testosterone plays a direct role in:

  • Promoting sex drive and reproduction
  • Optimizing bone and muscle mass
  • Regulating body fat and metabolism
  • Supporting red blood cell production

Research shows, normal testosterone levels vary depending on age and as you can see it’s a very broad range:

  • Ages 19-39: 229-902 ng/dL
  • Ages 40-49: 208-902 ng/dL
  • Ages 50-59: 192- 902 ng/dL
  • Ages 60-69: 190-902 ng/dL
  • Ages 70-79: 190-902 ng/dL
  • Ages 80-99: 119-902 ng/dL

If you suspect you have low testosterone, it’s important to get your levels checked.

Symptoms of Low Testosterone

There are many symptoms of low testosterone levels, and some are easy to overlook. But you shouldn’t ignore them, especially if you want to get your game on and be your most confident self.

Here are the most common signs your testosterone levels may be dipping: 

  • Low libido
  • Brain fog
  • Muscle weakness and fatigue
  • Feeling down or depressed 
  • Moodiness or irritability
  • Insomnia or poor sleep
  • Slowed metabolism or weight gain

Luckily, by eating more foods that increase testosterone and taking the right supplements, you can support healthy testosterone levels and get your groove back–in and out of the bedroom.

Foods that Increase Testosterone

A poor diet with a lot of processed foods and sugar is linked to lower testosterone levels. So, a good start would be to reduce processed and sugary foods. But there are also certain foods and nutrients that are linked to healthier testosterone levels, which you should try to include into your diet as often as you can. If you’re wondering what foods increase testosterone, check out eight of the best choices.

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.

Dark Leafy Greens

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.

Onions and Garlic

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.

Herbs to Increase Testosterone

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

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.

The Bottom Line

While a certain level of stress is inevitable in our lives, your diet and supplement habits can help you better manage your stress and cortisol levels. Balancing your cortisol levels is the best way to achieve healthy testosterone levels and to feel your most confident self.

With a combination of cortisol busting and testosterone-boosting foods and herbs, you can support a healthier testosterone balance and enjoy your Roaring 40s with tons of energy, strength, and greater recovery.

If you feel you have low testosterone, speak to your doctor and get your levels checked. Ask them about the best diet and supplements for you to optimize your hormone levels.

The Testosterone System


Are you tired of feeling like a drained battery? Want to rev up your sex drive, pump up your energy, bulk up your muscles, and sleep like a log? Our Testosterone System is your natural solution.

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