Testosterone is necessary for a man to stay vital, and hormone levels affect energy, muscle strength, mood, and libido. 

As men age, testosterone is typically reduced, and men can find it harder to feel their best to have energy.

Natural foods can be powerful allies in supporting healthy testosterone levels, but before resorting to synthetic options, it’s worth looking into. 

This article will touch on some of the best testosterone boosting foods and some easy lifestyle tips to help you feel your best.

Testosterone: The Role and Understanding in Men’s Health

Testosterone is a hormone that’s made in the testicles that’s important for boys to grow and to be healthy. 

Building muscle, maintaining bone density, and even helping you maintain a stable mood are important.

Low testosterone can cause many symptoms, including low energy, reduced libido, loss of muscle mass, and changes in mood.

To live an active, fulfilling life, any man must maintain healthy testosterone levels.

Signs of Low Testosterone Levels

Low testosterone symptoms can range from a number of things.

You might notice that your stamina is decreased or that you don’t have the energy to get through a day.

Other more common symptoms include a lack of libido, difficulty building muscle, or ongoing irritability or mood swings.

However, if you are experiencing any of the above, naturally boosting testosterone levels may help you feel like yourself once more.

Natural Testosterone Boosters are different in what makes them so.

Natural foods that are full of nutrients your body needs for overall health also support testosterone.

Synthetic supplements have a higher chance of causing side effects than natural foods.

They’re often high in vitamins, minerals, and antioxidants that help your body produce hormones.

When you eat these foods, you are choosing a holistic method of nourishing your body as a whole.

Boost Testosterone Levels With Natural Foods

Lean Proteins: Eggs, Chicken, and Turkey

Protein is important for muscle development because it supports testosterone production (1).

Food that is a precursor to testosterone production is eggs, especially the yolk. 

Another vital nutrient for hormone health is vitamin D, and it’s also high in it.

Chicken and turkey are lean sources of protein that contain amino acids that help build and repair muscle tissue, which will help keep your testosterone.

If you eat these proteins, it will help to raise your testosterone levels and overall strength.

Healthy Fats: Avocados, Olive Oil, and Nuts

Healthy fats produce hormones. 

Testosterone needs these fats, especially the monounsaturated and omega-3 types.

Avocados contain monounsaturated fats that make your body produce hormones better.

Olive oil is another heart healthy fat that also supports testosterone levels and is best used as a primary cooking oil.

For example, almonds and walnuts both contain a combination of omega-3 fats and zinc, a mineral directly linked to testosterone (2).

Adding these healthy fats to your meals will give you sustained energy and support hormone balance.

Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower

Cruciferous vegetables contain high amounts of indole-3 carbinol, which helps in reducing estrogen levels in your body (3).

If you reduce estrogen, your body then has the space to make testosterone, which makes for a more balanced hormone environment.

Broccoli, cauliflower, and Brussels sprouts also contain fiber and antioxidants and are good for overall health.

Cruciferous vegetables can also lower estrogen levels, making it the perfect environment for sex hormone production (testosterone).

Zinc-Rich Foods: Oysters, Beef, and Pumpkin Seeds

Zinc is used to produce the testosterone (4).

Oysters are famously high in zinc and are, therefore, one of the best foods for naturally boosting testosterone.

Beef is also a good source of zinc, protein, and iron, all of which are important for energy and strength.

If you’re not sure how to incorporate zinc into your plant based diet, pumpkin seeds are an easy one as they are a plant based zinc source that can easily be added to salads or eaten as a snack.

Zinc-rich foods can have a big impact on your testosterone levels, giving you energy and drive.

Magnesium Sources: Dark Chocolate, Almonds, and Spinach

It helps to raise the free testosterone levels, so more of the hormone is actually in your bloodstream.

Spinach is a nutrient-dense leafy green that is high in magnesium and helps support muscle function and energy.

Almonds are another good source of magnesium and are also a great convenient, hormone-supporting snack.

Dark chocolate also has good amounts of magnesium, especially if it’s dark chocolate with a high cocoa percentage.

Besides, these foods can help you indirectly increase your testosterone and relieve stress.

Vitamin D Boosters: Fortified Milk, Salmon and Tuna

Vitamin D is important in the testes' production of testosterone, and many men are vitamin D deficient because they don’t get enough sun.

Vitamin D, protein, and omega 3 fatty acids which are all good for you can all be found in salmon and tuna.

It’s easy to add vitamin D to your diet and help support bone health by drinking vitamin D-fortified milk.

Vitamin D is a vital nutrient that helps keep your body functioning properly and, in particular, helps support adequate levels to help build stronger bones, immune health, and testosterone.

Antioxidant Powerhouses: Berries, Cherries and Pomegranates

Fights inflammation and oxidative stress (lowers testosterone).

Antioxidants are found in abundance in berries, cherries, and pomegranates, and they support hormone balance.

Studies have found that pomegranates increase testosterone levels with a special polyphenol combo.

When added to your daily diet, fruits like these can help protect your cells and keep your hormonal balance in better shape.

Lifestyle Changes that Made Testosterone-Boosting Foods More Effective

When combined with these foods, healthy lifestyle habits will increase testosterone and energy levels.

Regular exercise and strength training

Strength training is one of the best natural ways to raise your testosterone. 

All this has been shown to stimulate production of hormones, such as squats, deadlifts, bench presses, etc.

Work out by weight training at least three times a week.

In addition, high-intensity interval training (HIIT) workouts will increase testosterone and improve cardiovascular health.

However, regular exercise will boost the effects of these testosterone-boosting foods.

Quality Sleep and Stress Management

Sleep quality directly produces hormones. 

Not getting enough sleep can hurt your testosterone levels, and not getting enough sleep won’t allow you to produce testosterone at its best.

Stick to a sleep routine and try getting seven to nine hours of sleep a night.

Managing stress is, of course, important because high cortisol levels will affect testosterone.

Deep breathing, meditation, and getting in nature can also help you lower stress levels and support testosterone production.

Sugar and Processed Food should be avoided.

A diet rich in sugar and processed foods has been found to interfere with testosterone production. Spiking insulin also leads to a hormonal imbalance.

However, processed foods are typically low in nutrients and high in unhealthy fats that will throw your hormones out of whack.

Fruits, nuts, and vegetables replace sugary and processed snacks and keep testosterone and energy steady.

How Long Does it Take to Get Results from Natural Testosterone Booster Foods?

It’s about patience, but you can add testosterone-boosting foods to your diet. 

In most men, results from consistent dietary and lifestyle changes take a few weeks to a few months.

This can include muscle growth, energy, mood stability, and libido stamina.

Remember that changing these foods and lifestyle habits takes a long time.

Final Thoughts

Natural testosterone-boosting foods are safe and effective ways to support your vitality, energy, and overall health.

Your body produces natural hormones, and if you include lean proteins, healthy fats, and nutrient-rich foods like leafy greens and berries in your diet, you can feed your body’s natural hormone production.

With all of this food and regular exercise, good sleep and stress management you can make a positive difference in your quality of life.

Wild Foods has a range of natural products to support your testosterone goals, sustainably sourced for you to power your path to health.

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FAQs

Which foods are the most natural to boost testosterone levels?

The best foods to naturally boost testosterone are foods that are high in healthy fats, protein, and certain minerals. 

What do cruciferous vegetables do to help testosterone levels?

Broccoli, cauliflower, and Brussels sprouts help by kicking down estrogen levels. 

Could exercise also help boost testosterone?

Yes, exercise — especially strength training — is one of the best natural ways to increase testosterone. 

How long does it take for natural foods to lower testosterone levels?

It differs, but most men will see results within a few weeks up to a few months. 

Should you get testosterone-boosting nutrients from food or supplements?

Generally, food sources are preferable because they provide a great range of nutrients and have few side effects. 

Related Studies

1. Title: High-Protein Diets and Testosterone
This meta-analysis examines the effects of different protein intake levels on testosterone production, finding that moderate protein diets do not negatively impact testosterone levels, while very high-protein diets may decrease them.

Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10114259/

2. Title: Effect of Vitamin D Supplementation on Testosterone Levels in Men
This randomized controlled trial suggests that vitamin D supplementation can significantly increase testosterone levels in overweight men, indicating a potential link between vitamin D status and hormone production.

Link: https://pubmed.ncbi.nlm.nih.gov/21154195/

3. Title: The Role of Dietary Fats in Testosterone Production
This systematic review highlights that high intakes of monounsaturated fats from sources like olive oil and avocados can boost testosterone production, while low-fat diets are associated with decreased testosterone levels.

Link: https://pavilionhealthtoday.com/mh/men-with-low-testosterone-advised-to-avoid-low-fat-diets/

4. Title: The Effectiveness of Zinc Micronutrients from Pumpkin Extract on Testosterone Levels
This experimental study demonstrates that zinc-rich pumpkin extracts significantly increase testosterone levels in male mice, underscoring the importance of zinc for hormone health.

Link: http://repository.uinsa.ac.id/id/eprint/2164/1/Nova%20Lusiana_Jurnal_The%20Effectiveness%20of%20Zinc%20Micronutrients%20From%20Pumpkin%28Cucurbita%20moschata%20D%29%20Extract%20on%20the%20Testosterone%20Levels%20of%20Mice%20%28Mus%20musculus%20L%29.pdf