11 Foods That Increase Testosterone

Foods That Increase Testosterone

Testosterone determines the male, alpha and dominator.

The courageous appearance of the men, and his ability in the sexual sphere, and the ability to continue the clan, all these depending on the level of this hormone.

Testosterone plays a very important role in the bodybuilding process, helping you build more muscles.

Unfortunately, with age, the levels of this male hormone inevitably fall, causing a bunch of unpleasant health problems and issues.

If there are no obvious and serious disorders, you can “cheer up” testosterone by simply changing your diet.

In today’s article, you will find out about 11 Foods That Increase Testosterone.

Add These to Your Daily Diet for Better T-Levels

If you are not having serious health issues, the right menu will help to adjust your testosterone levels.

By including dishes made from these products on the menu, you can really improve your sexual power and add some brutality to yourself.

Here is what real men prefer to eat:

Fish and SeafoodFoods That Boost Testosterone - Seafood

If you like to eat sushi, you are on your way to having better Testosterone levels!

This is because they are made of fish and seafood that contain valuable nutrients that help to boost Testosterone.

Zinc and Phosphorus contained in them have a positive effect on the hormonal system.

Oysters, shrimp, trout, herring, sardine, and halibut are especially good.

Fruits and Vegetables

Fruits and vegetables are always welcomed in our diets, but in terms of Testosterone, it is good to focus on those containing Lutein, which is important for the male body.Foods That Boost Testosterone - Mango

These are apricots, carrots, mangoes, citrus fruits, pumpkin, persimmons, celery, all kinds of cabbage, tomatoes.

Berries are also useful, especially watermelons, pomegranates, plums, sea buckthorn, cloudberries, currants, and cherries.


We all know that meat is a great source of protein and cholesterol. Protein helps build muscle, and the more muscle, the higher is Testosterone.

Cholesterol, in turn, is a precursor of Testosterone.

Although the biological function of cholesterol is not that clear, it plays an important role as a precursor to steroid hormones and bile acids.

Bile acids, such as cholic acid, are synthesized in the liver to emulsify and absorb fat.

Fresh Green Herbs and SpicesFoods That Increase Testosterone - Spinach

From dill to arugula, from cilantro to green onions, spinach, green salad – all green plants contribute to the growth of testosterone and the extension of male youth.

A spicy seasoning reduces estrogen levels.


Porridge is useful not only for young boys but also for adult men.

The fiber contained in any porridge stimulates digestion, which accelerates blood in the pelvic area and helps get rid of toxins.


Sweet products are also useful for men. But only those that are containing natural glucose, which improves sperm motility. A large number of it is in honey and sweet fruits.

The consumption of products containing refined sugar should be limited – it reduces the level of the male hormone.

NutsFoods That Boost Testosterone - Nuts

Nuts are really fat bombs that provide the necessary cholesterol.

Studies show that nuts, especially Brazil nuts, increase Testosterone.

Avocados and olives

These are an excellent source of good fats. Olive oil helps the body to better absorb cholesterol.

Balsamic Vinegar

Balsamic vinegar is great for adding more taste to the dishes and maintain normal insulin levels.

As you can see, some of the ingredients cannot be called the most affordable ones, but you can freely modify this list by replacing products that are not available in the nearest stores with similar ones.

Obviously, the consumption of a large amount of good meat hits the wallet, but this is typical for all protein foods.

To sum all this up, eat whatever you like if only there are healthy fats and protein.

Vitamins and Dietary Supplements for Better Testosterone Production

Proper nutrition allows the body to synthesize testosterone, and modern technology helps it to do this even more efficiently.

However, many people are distrustful of supplements, even with fully and repeatedly confirmed effectiveness.

Therefore, if you are one of them, I do not encourage you to urgently overcome your own paranoia and throw in yourself something that is not clear to you.

If you are afraid to take supplements and additives, you better do not take them. Otherwise, enjoy the even greater effect.

I always suggest consulting your physician before deciding to take any kind of dietary supplements. 

Vitamin D3

Vitamin D3 or Colecalciferol is a fat-soluble Vitamin, that is present in very few foods.

It is also often attributed to hormones that our body synthesizes with the help of sunlight.

Unfortunately, not all of us are lucky to live in sunny regions, and not everyone can afford daily sunbathing because there is an office job, a lot of things to do, and so on.

Studies confirm the increase in Testosterone levels due to the intake of Vitamin D3.


If you want to learn more about the importance of vitamins and minerals in bodybuilding, you may wish to check out my article What is the Best Multivitamin for Bodybuilding?


Omega 3

It has also been scientifically proven that then fish oil promotes the production of the hormone, which in turn stimulates the synthesis of testosterone.

Whey Protein

Without physical activity, an increase in testosterone levels will be much less significant.

Well, since it comes to men’s sports, it is necessary to mention the sports nutrition.

Whey protein will help you maintain your daily protein intake, as well as protect, repair, and build muscle.

Training means more muscle, and more muscle lead to better testosterone production. Everything is very simple here.


Again, this is studies that suggest that taking 100 mg of caffeine before exercise helps increase testosterone.

So, having a cup of coffee before your workout, or taking a pre-workout drink that contains caffeine might be a way to go!

Non-Compulsory Dietary Supplements

ZMA (Zinc Magnesium Aspartate)

This is a very popular sports supplement made of Zinc and Magnesium, which are necessary for the synthesis of testosterone.

It is only needed when your diet lacks these macroelements.

Recommended Read: How to Boost Testosterone Naturally – 3 Simple Things You Could Do TODAY


Vitamin C

Wandering around the internet looking for workable ways to boost testosterone, you may come across a recommendation to take more vitamin C.

Indeed, there is a study confirming an increase in testosterone levels from ascorbic acid, but they have done it on diabetic mice.

There are no other facts.

Accordingly, if you are not a diabetic or a mouse, then you do not need to take additional doses of vitamin C.

Tribulus Terrestris Extract

Extract of Tribulus Terrestris plant is an aphrodisiac that is nowadays part of many natural testosterone boosters and enhancers.

Tribulus acts by increasing the level of luteinizing hormones (LH) that has the role of regulating both growth and stimulation of the testicles and ovaries.

In turn, increasing luteinizing hormone levels helps regulate testosterone production.CB_EN_300x300_Banner_TestoMaxB2G1F

Nettle Leaf Extract

This is another ingredient found in many natural testosterone boosters.

It has a detoxifying and diuretic effect, and as a result, it helps to purify the blood.

It is also known to increase libido, provide extra stamina, and helps in faster muscle healing.

As a result, higher levels of energy and endurance may be achieved that naturally lead to more physical capabilities to working out.

Korean Ginseng

Ginseng is often called the King of herbs due to its beneficial properties for the general well-being. It has been largely used in traditional Chinese medicine.

More specifically, it has an aphrodisiac reputation and helps to treat sexual dysfunction and infertility.

Accordingly, it improves testosterone production and that is why you can see it as a part of many testosterone boosters supplements.


If you want to know more about Korean ginseng, you may wish to check out my article Korean Ginseng Benefits For Men – Boost Your Energy For A Better Workout

———————————————————————————————————————-Recommended Read: Crazy Bulk Supplements Review – Are They Really Safe&Work?

Concluding Thoughts

Having a well-balanced diet is something that each of us should seek on a daily basis.

If you are a person that is actively involved in sports, especially weight training, this becomes even more imperative for you.

I hope you have enjoyed reading this article and now, you know better what are Foods That Increase Testosterone.

Make these a priority on your list when you are going to shop next time at your nearest grocery store.

If eventually, you are looking to build muscle fast, you may wish to check out My #1 Recommended Muscle Building Program.

If you have any questions or thoughts about the above aspects, or you have something to add or share your story, please leave them in the comments section below and I will get back to you asap.

If you liked this article and think it might be useful for someone else too, please share it with your friends and family through social media channels.

Stay Fit!

Ionut Voicu


Natural Bodybuilder, Fitness Blogger, Father, and Husband, Founder of TrainYourBodyWithVoicu.com


  1. Thanks for the insightful article!

    I love sushi, and I’m glad to see it was first on the list 🙂

    How can I figure out if my testosterone levels are good just from the diet I have and the vitamins I already take? I already take Vitamin C, D3, Magnesium and Omega 3, from your list.

    • Hi, Alex, thank you for dropping by.

      Well, actually there are some signs that indicate possible declines in your Testerone levels.

      I have another article about them, you can check it out here.

      I hope this helps!


  2. Hey thanks for the awesome post!

    I would love to try the Korean Ginseng.

    I have never tried it before, but I have a book on ancient Chinese medicine and this one was in it.

    Thanks for the suggestion!

    • Hi, Jessie,

      It’s nice to see you here again 🙂

      I am glad to hear that you want to move towards some improvements in your health state. Korean Ginseng is really powerful and it brings a lot of benefits for both men and women.


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