Testosterone Boosting Foods to Eat for Better T-Levels [Top 8]

Testosterone, a male sex hormone that plays a crucial role in sexual function, fertility, muscle health, and hair growth.

This is a core male sex hormone, but females also have a small amount of it. It’s a steroid hormone that is produced in men’s testicles and women ovaries.

The adrenal glands are also responsible for producing a small amount of testosterone.

Testosterone is one of the main drivers of physical changes, hair growth and deeper voice during puberty in boys.

However, an optimum level of testosterone is essential all over adulthood and in old age.

Do you know why?

Because testosterone is the thing that not only affects sex drive but the increment in libido, male virility, and strength in the bone.

This is exactly why a higher level of testosterone is essential in adults for general health, body composition, sexual function, and just above everything else.

Additionally, increasing your testosterone level can lead to rapid gains in libido and sperm production in a matter of week (s).

But…

How to Increase Testosterone?

Boost Testosterone Naturally

Essentially, there are numerous ways that can help you boost the testosterone level to what you require.

However, people with low testosterone can surge their T-Level by eating Foods that Boost Testosterone and Lower Estrogen.

Now, the obvious question that would be popping up in your mind- “Which Foods Increase Testosterone the Most?”.

So, here we are with Natural Testosterone Boosting Foods that c

an help you Boost Testosterone Naturally.

But, before going through the list of Testosterone Boosting Foods, let’s get to know the symptoms of low T.

Symptoms of Low Testosterone

Low testosterone levels can affect the body in different ways.

The most common symptoms include:

Chronic fatigue
Sleep changes
Depression
Mood changes
Reduced libido
Changes in appetite

And much more…

But, what is the problem that causes to recede t-levels?

Read the section right below to know the answer.

What Causes Low Testosterone?

There are numerous things that decrease testosterone levels.

Some of them are listed below:

High-stress levels
Weight gain
Poor nutrition
Sedentary lifestyle
Certain drugs

As we said earlier, there are numerous things that can help you get rid of low testosterone. But, those can be dangerous to health.

However, the testosterone boosting foods we’re going to list here can increase your t-level without causing any health complications.

So, without much ado let’s get started with the testosterone boosting foods…

Natural Testosterone Boosting Foods

#1: Ginger

Ginger Testosterone Boosting Foods

Ginger is responsible for elevating the testosterone level and improve male fertility.

People have used this food for medicinal and culinary purposes over the decades.

And, Modern research indicates Ginger is the core that can improve fertility in men.

According to research in 2012, intake of Ginger for at least 3 months can increase the testosterone level by up to 17.7%.

This is exactly why even doctors recommend men with low testosterone levels and fertility issues to eat Ginger. This also improves sperm health in other ways.

Another study from 2013 reports that Ginger happens to be one of the best Natural Testosterone Booster Foods. The food has the potential to increase testosterone and antioxidant levels in a diabetic rat model in just 30 days.

#2: Oyster

Oyester Testosterone Boosting Foods

Oyster, this zinc-rich food is significant to increase sperm health and reproductive function naturally.

Men with severe Zinc deficiency may develop hypogonadism, in which the body doesn’t produce enough testosterone.

This can result in lower testosterone and libido level.

Zinc is not limited to this food only and you can find that in:

Other Shellfish
Red Meat
Poultry
Beans
Nuts

However, it’s essential to note that zinc and copper compete for absorption.

You should take care while choosing foods as you need to avoid consuming too much of either material.

#3: Pomegranates

Pomegranates Testosterone Boosting Foods

Pomegranate is the symbol of fertility and sexual function for decades. This is antioxidant-rich and can help you reduce stress and support in heart health.

Also, a result from 2012 indicates that pomegranate has the potential to boost testosterone levels both in men and women.

60 healthy participants drank pure pomegranate juice for 14 days and researchers tested the levels of testosterone 3 times a day.

And the result will amaze you as at the end of the study, there was a 24% increment in testosterone levels of both male and female.

Those participants also experienced improvements in mood and blood pressure.

#4: Fortified Plant Milk

Fortified Plant Milk

Fortified plant milk is a healthy source of vitamin D that can help you in low T.

Vitamin D, being an essential nutrient source increases the testosterone level in men. Even a study from 2011 suggests having Fortified Plant Milk to increase test levels.

However, you can note that the daily recommended dosage for healthy people is 400 International Unit (IU), which in this study was almost 8 times (3332 IU) of vitamin per day.

Another natural way you can increase vitamin D is through sun exposure. However, in this busy life, not everyone can spend enough time for outdoors in sunny weather.

But, this is a potent way you can Boost Testosterone Naturally.

There are many plant milk such as almond, hemp, soy, and flex, which contain 25% of vitamin D per serving for a person.

However, you should always verify the nutritional contents by checking labeling.

But, How to Increase Testosterone Levels Quickly?

Research has put to rest the concern that soy lowers testosterone levels — the bulk of the evidence that shows soy doesn’t have this effect.

You can also see that some of the manufacturers reinforce the following with vitamin D

Milk and Other Dairy Products
Orange Juice
Cereals

But, the medical community is not agreeing upon increasing the T-Level with vitamin D.

Even a study from 2017 says that Vitamin D has no such effect to boost testosterone levels.

However, one should remember that vitamin D effects on overall health when you consume it every day.

#5: Leafy Green Vegetables

Green Vegetables

Are you the one who is looking for Testosterone Food Vegetarian?

Then, probably these kinds of foods you were looking for.

Magnesium-rich vegetables like spinach, Swiss chard, and kale have the potential to increase the t-level in the body naturally.

According to a study in 2011, consuming Magnesium supplements regularly for 4 weeks can increase t-levels for sedentary participants and athletes. But, for active participants, the levels of testosterone increase were much greater.

However, there are other foods as well that are a source of magnesium:

Beans and Lentils
Nuts and Seeds
Whole Grains

The leafy green foods are the best Testosterone Boosting Foods that can boost your test level naturally.

#6: Fatty Fish and Fish Oil

Fatty Fish

If you’re a non-vegetarian this Testosterone Boosting Foods you would be waiting for.

The department of agriculture in the United States recommends people to eat seafood at least twice a week.

Fatty fishes are rich in omega-3 fatty acids and this is essential if you’d like to boost your testosterone level.

Fatty fish can help a person boost their fatty acid levels by taking fish oil or omega-3 supplements.

According to a result of an animal-based study from 2016, fish oil helps increase the quality of semen and testosterone levels in dogs.

You can go through the list below of fish that are rich in omega-3 fatty acid:

Atlantic Mackerel
Herring
Salmon
Sardines
Trout

Fatty fish are rich in omega-3 that is one of the potent Testosterone Boosting Foods but the fishes in the above list are nothing less.

#7: Extra-Virgin Olive Oil

Olive Oil

This Testosterone Boosting Foods is a staple of the Mediterranean diet. The diet includes health benefits and a lower risk of heart disease and cancer.

Extra-Virgin oil is rich in monounsaturated fat and vitamin E which is an antioxidant. These are the factors that are likely to contribute to the food’s health benefits.

The oil has the potential to increase male reproductive health inclusive of testosterone levels. A study says that the oil can boost testosterone levels in healthy adult men.

People, who participated in the study experienced an increase in luteinizing hormone. This stimulates the cells in testes to produce more testosterone.

#8: Onions

onions

Onions, the best source of nutrients and antioxidants happens to be the best testosterone boosting foods. This not only helps in health benefits but supports the heart and slims the waistline.

Additionally, this nutrient-rich food can increase the level of testosterone.

A study from 2012 with a rat model, researchers found that intake of 4 onion juice for 4 weeks significantly boosts t-level.

However, to get the exact result of eating onion determining the effects in humans will require further research.

The Bottom Line: Testosterone Boosting Foods

As testosterone level naturally starts receding with age, it’s always better to take measures to help keep your t-level to the optimum.

Testosterone is essential, especially for men to grow muscle mass, energy, and sex drive.

However, there are a tonne of Testosterone Boosting Foods available. These foods are not only responsible for surging t-level but improving your overall health as well.

All of the foods have their own benefits but testosterone is one of the basic benefits that you can get when you eat these foods.

Diet plays a crucial role in raising your testosterone level up but you should not forget the significance of workouts and other things.

If you know any other foods that play a significant role in surging testosterone levels naturally, do let us in the comment section right below.

Natural Ways to Boost T-Levels: 8 Testosterone Boosting Foods

Jenny Jasmine