21 Foods That Naturally Boost Testosterone – 2025 Guide

There are many natural ways to boost testosterone. However, one of the best strategies is to eat foods that have been proven to raise your testosterone levels.

You’ve probably heard of some of these foods before. For example, most people know the benefits of olive oil and sockeye salmon for boosting testosterone. However, it’s rare for someone to know the testosterone boosting benefits of foods like oysters, Brazil nuts and pomegranates.

In this guide we’ll give you 21 of the best science-based foods for boosting testosterone, as well as the best natural and medical solutions for raising low-T.

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What Is Testosterone?

Testosterone is one of the most important hormones in the human body. Testosterone is known as the male sex hormone and it is primarily produced by men in their testes, although women naturally produce some testosterone as well.

Testosterone is known as an androgen hormone and it plays a critical role in the development of muscle mass, muscle strength and overall athletic performance. It also plays a critical role in preventing cardiovascular disease, diabetes, and metabolic syndrome.

Multiple research literature reviews have shown that testosterone levels are declining in most developed countries, such as the United States. Many younger and older men are experiencing symptoms of low testosterone levels and they don’t even know it [1–3]. This is a huge problem because low testosterone levels are associated with many negative health outcomes, like an increased risk for heart disease, type 2 diabetes, and metabolic syndrome.

Many people including athletes, businessmen, and average Joe’s are interested in raising their testosterone. This makes perfect sense as normal to high testosterone levels have been shown to improve your ability to build muscle mass and strength, raise your energy levels and improve your overall health and well-being [1–3].

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Top Testosterone Boosting Foods- According to Science

Testosterone Boosting Food #1: Tuna

Tuna is a great source of Vitamin D, which is linked to testosterone production. Research has shown that higher Vitamin D levels are associated with increased testosterone levels, making tuna an excellent dietary choice for those looking to boost this hormone naturally [10]. In addition, tuna is a great source of omega-3 fatty acids which has shown to bolster testosterone levels in men. This is, in part, by DHA (Docosahexaenoic acid a polyunsaturated fatty acid (PUFA) which has a positive impact on total testosterone levels as well as testicular health [13]

Testosterone Boosting Food #2: Oysters

Known for their high zinc content, oysters are one of the most potent foods for increasing testosterone. Zinc is essential for hormone production, and a deficiency can lead to lower testosterone levels. Zinc helps decrease excess estrogen which may help allow more total testosterone to be available. Keep in mind, if you take excess zinc, it won’t always correlate to more testosterone being available, however, it could also deplete your body of copper, which could mimic the symptoms of a B12 deficiency [12][14][15].

Testosterone Boosting Food #3: Egg Yolk

Egg yolks are rich in several nutrients that help maintain healthy testosterone levels, including Vitamin D, healthy fats, protein and selenium. The fat content in egg yolks supports hormone production, including testosterone [10]. Selenium is an essential mineral that helps produce anabolic hormones, which are important for male sexual function, fertility, and strength. It is also known that selenium plays a direct role in spermatogenesis (creation of sperm), and indirectly enhances it by regulating testosterone production. Some even supplement with selenium to help sperm count and motility [12].

Testosterone Boosting Food #4: Fortified Cereals

Fortified cereals can be a good source of Vitamin D, particularly for those who might not consume enough from natural food sources. This can contribute to maintaining testosterone levels, especially in older adults. Although I am not a big fan of this particular group due to heavily modifying this food, it can be found to have more vitamin D, zinc and magnesium which have all been shown to positively impact testosterone levels. This group would include Cheerios, Raisin Bran, Corn Flakes, etc. Highly processed, but with added vitamins and minerals [10][14].

Testosterone Boosting Food #5: Beans

Certain beans, like black beans, kidney beans, and white beans, tend to have the highest impact on testosterone levels. Among all the beans out there, black beans tend to have the most positive impact on testosterone levels. This is mainly because of their zinc content, but interestingly black beans also provide a good source of protein and fiber which provides a more robust hormonal balance and cardiovascular support [11].

Testosterone Boosting Food #6: Ginger

Ginger has been used for medicinal purposes for centuries and is now backed by research for its role in increasing testosterone. Studies have shown that ginger can enhance testosterone production, particularly in men with fertility issues [11]. This root has been shown to improve semen quality and increase fertility of sperm by reducing oxidative stress and positively impacting LH (luteinizing hormone), FSH (follicle stimulating hormone) which ultimately positively impacts testosterone levels. The most positive impact would be the number of sperm produced, total motility of sperm, survival rate of sperm and morphology of sperm [16].

Testosterone Boosting Food #7: Leafy Green Vegetables

Spinach and kale are rich in magnesium, which significantly affects testosterone levels. Magnesium helps promote muscle growth, improves energy levels, and directly influences testosterone production. Another valuable nutrient we keep seeing as a pattern is vitamin D. Magnesium and vitamin D have their roles in optimizing hormonal health, emphasized by testosterone levels in men [11]. These micronutrients could be found in things like kale, swiss chard, spinach and collard greens. My money is on spinach as it is very rich in magnesium and has a higher affinity for impacting testosterone (plus it tastes better)!

Testosterone Boosting Food #8: Pomegranates

Pomegranates are known for their antioxidant properties and have been linked to improved heart health, fertility and testosterone levels. Drinking pomegranate juice daily has been shown to boost testosterone, making it a refreshing and beneficial addition to your diet [11]. Interestingly, polyphenol rich pomegranate juice has been shown to provide stellar antioxidant properties (enhancing fertility and circulation), but also reducing cortisol levels which is known to disrupt testosterone production. As an added bonus, it may also be a natural aromatase inhibitor (estrogen blocker) which can positively impact testosterone levels [17].

Testosterone Boosting Food #9: Fatty Fish

Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which are associated with improved heart health and increased testosterone levels. Omega-3s also help reduce inflammation, which can positively impact testosterone production [9]. Part of the oxidative stress reduction associated with high omega’s leads to improved testosterone levels as well as fertility. In addition, it seems that metabolic health also improved by reducing fasting insulin levels. It’s well established that chronic elevated insulin levels bring systemic inflammation which can lead to the development of chronic diseases [13].

Testosterone Boosting Food #10: Extra Virgin Olive Oil

Extra virgin olive oil has been shown to boost testosterone levels, thanks to its rich content of monounsaturated fats, which support the body’s natural testosterone production. It’s an excellent choice for cooking and salad dressings. However, be cautious when using olive oil at high temperatures, as overheating can turn those beneficial monounsaturated fats into harmful trans fats, which contribute to inflammation and negatively affect cardiovascular health. Inflammation, in turn, can increase the risk of developing diabetes and cancer. To avoid this, always monitor your cooking temperatures and prevent your kitchen from filling with smoke by keeping the heat at a safe level [9][18].

Testosterone Boosting Food #11: Avocados

Avocados are rich in healthy fats, folate, boron, zinc and magnesium, which are all essential for maintaining testosterone levels. The fats in avocados provide the raw materials needed for hormone production, including testosterone [11]. Boron doesn’t seem to get a lot of press, but is a wildly underutilized micronutrient that has positive impacts on free testosterone levels along with balancing estrogen. Not only that, some studies have illustrated as much as a 32% increase in testosterone levels with boron supplementation. Boron has its hand in vitamin D absorption, which also influences testosterone production. Not to mention the anti-inflammatory effects present with the consumption of boron, it is nothing short of an amazing micronutrient that gets tossed in the shadows with the other heavy hitters like magnesium, zinc and vitamin D.

Let me tell you, there is nothing boring about boron and how influential it is for hormonal regulation [19].

Testosterone Boosting Food #12: Cruciferous Vegetables

Vegetables like broccoli, cauliflower, and Brussels sprouts can help regulate estrogen levels, which in turn helps maintain healthy testosterone levels. These vegetables contain indole-3-carbinol, a compound that helps balance hormones in the body [9]. Not only that, a heavily studied molecule called DIM (diindolylmethane) allows the correct metabolism of estrogen down the estradiol pathway. Understanding estrone (bad form of estrogen) can be influential in gynecomastia for men and prostate cancers. By correctly metabolizing estrogen, it in turn, helps improve testosterone levels along the way [20]. Another amazing nutrient that you can take in a supplement version if you aren’t quite up to date with your cruciferous vegetable intake!

Testosterone Boosting Food #13: Shellfish

Shellfish like crab and lobster are excellent sources of zinc, selenium, and omega-3 fatty acids, much like oysters, making them great for boosting testosterone levels. Zinc is an essential mineral that plays a key role in supporting testosterone production and overall male reproductive health. Additionally, selenium is vital for male fertility, improving sperm quality and contributing to testosterone production. Omega-3 fatty acids help reduce inflammation and promote better blood flow, particularly to the testes. This increased circulation not only benefits testosterone levels but also enhances erection quality, helping to reduce the risk of erectile dysfunction [12][13][14].

Testosterone Boosting Food #14: Berries and Cherries

These fruits are packed with antioxidants, which help protect testosterone-producing cells from damage. Berries and cherries also reduce inflammation, which can improve hormone levels and overall health [9]. Most importantly, they protect the Leydig cells in our testes, which are responsible for producing testosterone and fertility. This further reinforces the need for diversity when consuming minimally processed foods to enhance many metabolic functions for longevity, quality of life and improved sexual health. Remember to never consume in excess and always focus on moderation with all foods [21].

Testosterone Boosting Food #15: Nuts and Seeds

Nuts like almonds and walnuts, along with seeds such as flax and chia, are excellent sources of omega-3 fatty acids, magnesium, and zinc—key nutrients that help maintain healthy testosterone levels and reduce inflammation. Recent research has highlighted that pumpkin seeds, almonds, and especially Brazil nuts are the most effective in boosting testosterone production. Brazil nuts, in particular, are rich in selenium, a mineral known to positively influence testosterone levels and support healthy thyroid function. While Brazil nuts have a distinctive taste, their powerful hormonal benefits are backed by science, making them a great addition to your diet [9][12].

Testosterone Boosting Food #16: Dark Chocolate

Dark chocolate contains flavonoids and antioxidants that can help boost testosterone levels. Just be sure to consume it in moderation, as it is also high in calories and fat [9]. Certainly I would be mindful about consuming this, but in moderation, it has been shown to be very beneficial to set the mood. The flavonoids, antioxidants and magnesium have continually been shown to increase blood flow to testes and make a small, but mighty bump in testosterone levels.

Testosterone Boosting Food #17: Pumpkin Seeds

Pumpkin seeds are packed with zinc and magnesium, two minerals closely associated with increased testosterone levels, making them a great addition to your diet for supporting reproductive health. These seeds also contain sterols, fat-like compounds that aid in hormone production, as all hormones in the body are derived from fats like cholesterol. Additionally, pumpkin seeds are rich in leucine, an essential amino acid that supports lean muscle growth, boosts metabolism, and aids in recovery. With their significant impact on both hormonal and metabolic health, pumpkin seeds truly earn their reputation as a natural powerhouse for optimizing hormone levels [22].

Testosterone Boosting Food #18: Bananas

Bananas contain bromelain, an enzyme that some studies suggest may boost testosterone levels. They are also an excellent source of energy, making them an ideal pre-workout snack [9] Bromelain is a powerful natural anti-inflammatory that can positively influence hormones like LH, FSH, and testosterone, while also helping reduce testicular dysfunction. Additionally, bromelain may aid in protecting the liver by minimizing the harmful effects of excess glutathione. Overall, bananas are low on the glycemic index and offer numerous benefits for hormone regulation and inflammation reduction [23].

Testosterone Boosting Food #19: Grapes

Grapes, particularly the skin, are rich in resveratrol, a powerful antioxidant linked to boosting testosterone levels and improving sperm health [9]. Additionally, the phytochemicals in grapes help lower estrogen production, thereby promoting an increase in testosterone. Grapes also contain flavonoids, which enhance blood flow to the testes, further supporting testosterone production. Interestingly, red grapes contain the highest concentration of resveratrol that can be consumed before considering supplementation [24]. This is one reason why red wine has historically been considered beneficial, though in the U.S., the high sugar content in many wines may offset these potential health benefits.

Testosterone Boosting Food #20: Onions

Onions are rich in antioxidants and have been shown to help boost testosterone production in some animal studies. They are also great for overall heart health, which is essential for maintaining healthy hormone levels [11]. While consuming large quantities of onions may not be a cure for low testosterone, their antibacterial and anti-inflammatory properties make them a beneficial addition to your diet. For a testosterone-boosting meal, try pairing a nicely cooked steak with sautéed onions! Mechanistically, onions may increase luteinizing hormone, which can help enhance testosterone production from your baseline [25].

Testosterone Boosting Food #21: Beef

While red meat should be consumed in moderation, certain cuts of beef are rich in zinc and Vitamin D, both of which support healthy testosterone levels. Opt for lean cuts and avoid processed meats to gain the benefits without the drawbacks [10]. Excessive consumption of processed meats like bacon and sausage can actually lower sperm health and testosterone levels. It’s always important to eat quality meats from grass fed and grass finished sources for the most positive outcome.

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Options to Naturally Boost Testosterone Levels

Testosterone plays a critical role in your overall health and well-being. If you have low testosterone levels then you may want to consider some natural, research-proven strategies for raising your total testosterone levels.

Eating testosterone-boosting foods like oysters, olive oil and pomegranates is a great first step. Here are some other strategies that you may want to consider:

• Losing weight
• Resistance training
• Sexual activity
• Sleep
• Vitamin D

Exercising and losing weight are two of the simplest strategies for raising testosterone levels. Research shows that engaging in resistance training and losing belly fat are both extremely effective for raising low-T [26][27]. However, there are also some lesser-known strategies that you can try. Improving your sleeping habits, getting plenty of vitamin D, and spicing up your sex life are all proven strategies for raising your testosterone levels [28][29][30].

For those seeking a true performance edge combined with expert nutritional guidance, our specialists at Testosterone.org have identified a natural testosterone enhancer that stands out: Maximus Tribe. 

Backed by research and designed to deliver real, measurable results, this testosterone enhancer goes beyond typical boosters by supporting hormone optimization with an evidence-based approach. 

Maximus Tribe is a pharmaceutical-grade testosterone augmentation medication. Its primary component is enclomiphene, a refined version of the potent testosterone enhancement drug clomid.

Enclomiphene works by “tricking” the brain into boosting its innate testosterone production.

Studies show that AlphaUnity can raise men’s testosterone levels by an astounding 200-300 points! That level of change can have a HUGE impact on your appearance, emotions, and bedroom performance…

Here are just a handful of the scientifically-validated benefits of Maximus Tribe:

• Decreased body fat percentages
• Enhanced daily vigor
• Boosted self-assurance
• Better mental well-being
• Quicker recovery post-workouts
• Improved sexual wellness

So, what’s holding you back?

Reach out to the professionals at Maximus Tribe today and jump start your journey to health!

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Healthy Diet Vs. TRT?

Testosterone is one of the most important hormones in the human body. It plays a huge role in your athletic performance, energy levels, sexual performance, and your overall health and well-being.

There are many natural ways to raise your testosterone like getting enough vitamin D and getting plenty of sleep each night. However, one of the best strategies is to add proven testosterone-boosting foods to your diet like oysters, wild buffalo, eggs, olive oil and Brazil nuts. Eating testosterone-boosting foods is especially important for overweight individuals who are at greater risk for hypogonadism, or low-T.

If you are serious about increasing your testosterone levels, then talking to your doctor about different medical treatment options including testosterone replacement therapy which may also be a good idea to improve insulin sensitivity, decrease visceral fat consumption, increase lean muscle mass and improve your mental health.

TRT is one of the fastest, safest, and most effective ways to raise your testosterone levels. Countless research studies have shown that testosterone replacement therapy is a reliable way to take someone with hypogonadism and raise their total testosterone to the upper end of the normal range [31][32][33]. 

Fortunately, there are many different treatment options available, including injectable forms of testosterone but also gels that you rub directly on your skin. If you are interested in learning more about testosterone replacement therapy, then a great first step is talking to your doctor about the signs and symptoms that you are experiencing.

At Testosterone.org, we’ve taken the guesswork out of finding top-tier care by identifying a clinic that excels in both customer service and delivering exceptional patient outcomes. For a truly unparalleled experience in the online TRT space, connect with the expert providers and dedicated staff at Fountain TRT. Their commitment to quality care and personalized treatment makes them a standout option for optimizing your health and testosterone levels.

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Foods That Boost Your Testosterone Levels Naturally | Verdict

Incorporating these 21 foods into your diet can naturally support healthy testosterone levels. While diet plays a crucial role, it’s also essential to maintain a healthy lifestyle, including regular exercise, adequate sleep, and stress management. A balanced approach can help optimize testosterone levels, improving overall health and well-being.

These insights are backed by scientific research, making them credible additions to your testosterone-boosting strategy.

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