Boost Testosterone Naturally: Best Foods to Improve Low Levels
A powerful way to increase energy, boost mood, and increase vitality without artificial supplements is to boost testosterone naturally.
A key hormone that affects muscle growth, energy levels and even mental clarity, testosterone is something you should be paying attention to.
Testosterone levels can affect well-being in very subtle but very important ways.
Diet is one of the best and most sustainable ways to keep your testosterone levels in check, especially by eating natural, whole foods that help balance your hormones.
We’re going to talk about the top natural foods that can help boost testosterone, a few foods to avoid, and some lifestyle changes that can help you optimize your hormone health.
Natural Testosterone Boosting Foods: What’s the Point?
Supporting the body holistically is why it’s beneficial to turn to natural foods that increase testosterone.
The body gets essential nutrients like zinc, vitamin D, and healthy fats through the right foods, and these nutrients directly affect hormone production rather than relying on artificial supplements.
Additionally, using foods for hormonal health is less risky than synthetic hormone treatments or artificial boosters, which can have long-term side effects.
Following a natural path makes you more likely to improve overall wellness, energy, and resilience.
Wild Foods supports this approach by highlighting sustainable, quality ingredients that are good for your health and the planet.
Improving Low Levels of Natural Testosterone with Top Natural Testosterone Foods
It’s simple and delicious to choose foods that supply the key nutrients that help support hormones.
We’ll explore the top picks for naturally boosting testosterone levels.
Salmon, Mackerel, Sardines (Fatty Fish)
Salmon, mackerel, and sardines are fatty fish rich in omega-3 fatty acids essential for hormone production. (1)
Omega 3s help reduce inflammation in the body and help keep your heart healthy, which supports overall energy and stamina.
Particularly in low-fat diets, it has been shown that these healthy fats increase testosterone levels.
For the best impact, aim for at least two servings of fatty fish a week.
Support Wild Foods’ mission of environmental health and choose sustainably sourced fish.
Eggs
One of nature’s perfect foods for testosterone support is eggs.
Cholesterol is a precursor to testosterone, one of the hormones needed for production.
Protein, healthy fats and vitamins (including vitamin D) are all in eggs, and vitamin D has been linked to higher testosterone. (2)
Regular eating of eggs can be a steady source of these essential nutrients.
Pasture-raised eggs are the healthiest choice.
Spinach, Kale (Leafy Green Vegetables)
A mineral that raises testosterone levels is magnesium, found in lots of leafy greens, such as spinach and kale. (3)
Magnesium helps reduce oxidative stress and can help to reduce the impact that it has on hormone production.
These greens are also low in calories, but high in essential vitamins and minerals to help you feel energized and mentally focused.
For optimal effects, include leafy greens in your everyday diet.
They’re easy to add in, a salad, smoothie, or stir fry, for natural hormone support.
Avocados
Monounsaturated fat is very good for testosterone production, two of which are found in avocados.
And they’re also a great source of vitamin B6, which helps reduce cortisol, a stress hormone that can get in the way of testosterone. (4)
Avocados are good for hormone health, give you long-lasting energy, and help you to eat well.
A yummy way to boost healthy fats and naturally support your body’s testosterone levels is to add avocados to meals.
Almonds, Pumpkin Seeds (Nuts and Seeds)
Some of the nuts and seeds are also rich in zinc and magnesium, which are important to testosterone production, such as almonds and pumpkin seeds.
Choose seasonal and organic berries for optimal nutritional content, and try to incorporate a variety of berries into your diet for the most nutritional benefit.
Snacks and meals are easy ways to add nuts and seeds to up your intake of these important nutrients.
They’re calorie-dense, so portion control is important, and a small handful per day is often enough.
Lean Meats (Chicken, Beef)
Chicken and grass fed beef are great sources of lean meats, protein and essential nutrients, such as zinc.
Consuming protein helps fuel the body and is necessary for muscular growth and repair.
The good news is that grass-fed beef often has higher levels of healthy fats and antioxidants.
By choosing organic, grass fed options, you can cut back on your exposure to added hormones, which Wild Foods is committed to.
Berries and Cherries
Antioxidants found in berries, such as cherries, are known to help reduce stress on the body and contribute to healthy testosterone levels. (5)
Oxidative stress is a factor that can reduce testosterone production, and antioxidants help fight it.
Also low in sugar compared to many fruits, berries are excellent in promoting balanced blood sugar and hormone levels.
Choose seasonal and organic berries for optimal nutritional content, and try to incorporate a variety of berries into your diet for the most nutritional benefit.
Bananas
Prolactin is responsible for testosterone production, and bromelain in bananas has been shown to help.
They’re also a great source of quick energy and can help those with active lifestyles.
Bananas are a balanced choice that provides vitamins and minerals to support overall health, and they contain bromelain, besides.
An easy way to support your body’s hormone balance is to add a banana to breakfast or as a snack.
Healthy Testosterone Levels Foods to Avoid
Some foods promote testosterone levels, while others inhibit them.
Hormonal abnormalities have been linked to processed sugars, trans fats, and refined carbs.
Sugar spikes blood sugar, which increases insulin and cortisol, which in turn may decrease testosterone.
Testosterone levels have been linked to trans fats — often found in fast food and processed snacks — and should be avoided.
It is also an endocrine disruption, and excessive alcohol intake can make testosterone production decrease.
Optimal testosterone levels can be created by focusing on whole-natural foods and minimizing harmful choices.
Maximizing Testosterone Naturally Tips
Eating testosterone-boosting foods is one thing, but there are also a few lifestyle changes that can support healthy levels naturally.
- Exercise Regularly: Boosting testosterone is most effective with strength and high-intensity interval training (HIIT).
- Get Quality Sleep: You want to get at least 7-8 hours of sleep a night, because that’s when hormones need to be produced and regulated.
- Manage Stress: Stress can raise cortisol levels to such a high degree that it can have a negative effect on testosterone, so it’s good to practice relaxation techniques.
- Stay Hydrated: This can affect hormone production, so make sure you're drinking water all day long.
- Limit Alcohol: Alcohol is believed to cause hormonal imbalance, so moderate or eliminate it.
Combining these lifestyle strategies with a testosterone-friendly diet should help you achieve sustained benefits.
How Fast Can Natural Testosterone Foods Impact?
Consistency is of the essence when you change your diet to improve testosterone.
These foods can have positive effects if regularly incorporated, but you may have to wait a few weeks to months before you see major changes.
The speed at which results appear is affected by factors such as age, overall health and current hormone levels.
Most people can improve testosterone levels gradually by sticking to a balanced diet and healthy lifestyle.
Long-term well-being is best achieved using patience and dedication to a natural approach.
Final Thoughts
Natural testosterone-boosting foods are a great way to focus on your health, energy, and overall vitality.
Nutrient dense choices like fatty fish, eggs, leafy greens and avocados can support your hormone levels while nourishing your body.
Processed foods should be avoided, and you should eat in a balanced way to create the right environment for the production of testosterone.
As Wild Foods advocates, the sustainable way to achieve long-term health is to return to natural whole foods.
If these changes to your diet and lifestyle are the key to balancing testosterone levels and feeling your best, they could be the necessary changes.
Why, then, should some of these foods become a part of your following grocery list?
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FAQs
What food has the highest testosterone?
The top foods for increasing testosterone naturally are fatty fish such as salmon and mackerel because of their high omega-3 content.
Can eggs help increase testosterone?
Eggs are rich in cholesterol, a building block for testosterone, so they are a great choice for hormone support.
Are bananas good for testosterone?
Bananas contain bromelain, an enzyme that helps boost testosterone production, so it’s a good one to add to your diet.
How quickly can natural foods affect testosterone?
This means health benefits may take 1 to 2 months or up to a year or more to show up depending on the person — age and other health issues, such as weight, can also impact results.
What foods should I eat to keep testosterone levels at a healthy level?
Processed sugars, trans fats, and too much alcohol will all negatively impact your testosterone levels.
These foods can be incorporated into your diet, and harmful choices are avoided to make a difference in how you feel and achieve your health goals naturally.
Related Studies
1. Title: Dietary supplementation with docosahexaenoic acid rich fish oil increases testosterone levels in overweight and obese men
This study found that supplementation with DHA-enriched fish oil significantly increased total testosterone levels in overweight and obese men after 12 weeks.
Link: https://pubmed.ncbi.nlm.nih.gov/33221700/
2. Title: Effect of vitamin D supplementation on testosterone levels in men
This concluded that vitamin D supplementation significantly increased total, bioactive, and free testosterone levels in healthy overweight men after one year.
Link: https://pubmed.ncbi.nlm.nih.gov/21154195/
3. Title: Fatty acid intake in relation to reproductive hormones and testicular volume
This highlighted that magnesium intake is positively correlated with testosterone levels, emphasizing its importance in hormonal health.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5312216/
4. Title: Stress Induced Cortisol Release Depresses The Secretion of Testosterone
The study demonstrated a significant negative correlation between elevated cortisol levels due to stress and decreased testosterone levels, suggesting that reducing cortisol can help maintain testosterone.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9830570/
5. Title: Fatty acid intake in relation to reproductive hormones and testicular volume
This study found that higher intake of trans fatty acids was associated with lower total testosterone concentrations, indicating a negative impact on endocrine health.
Link: https://pubmed.ncbi.nlm.nih.gov/5312216/
