9 Top Foods That Boost Testosterone Naturally and What Foods to Avoid!

What you eat has a direct effect on your hormone levels. Certain foods give your body the tools it needs to produce testosterone, while others work against it. The right nutrition can improve energy, sex drive, mood, and strength—without pills or treatments.

In this guide, you’ll find nine of the best foods that support healthy testosterone levels, plus a list of common foods that can lower them. If you want to take control of your hormone health, start with your plate.

9 Top Testosterone-Boosting Foods

Testosterone production depends on the nutrients your body gets every day. Some foods are rich in vitamins, minerals, and healthy fats that support hormone balance. Adding these to your diet can help raise testosterone naturally and improve your overall health.

Oysters and Shellfish

Oysters are one of the best sources of zinc, a mineral that plays a key role in testosterone production. Low zinc levels are linked to low T, and even short-term deficiency can impact hormone balance. Shellfish like crab and lobster also provide zinc, along with protein and other essential nutrients.

Leafy Green Vegetables

Spinach, kale, and Swiss chard are packed with magnesium, which helps maintain healthy testosterone levels. These greens also reduce oxidative stress and support circulation. Magnesium helps free up bound testosterone in the blood, making it more available to your body.

Fatty Fish (Salmon, Tuna, Mackerel)

Fatty fish are rich in omega-3 fatty acids and vitamin D—two nutrients linked to higher testosterone. Vitamin D acts like a hormone in the body, and most men don’t get enough. Omega-3s also reduce inflammation and improve overall heart health, which supports better hormone function.

Extra-Virgin Olive Oil

Olive oil is high in monounsaturated fats, which support hormone production. Studies show that men who consume olive oil daily may see an increase in testosterone over time. It also helps improve cholesterol levels and reduce inflammation—two key factors in hormonal health.

Eggs and Egg Yolks

Egg yolks contain cholesterol, vitamin D, and healthy fats—all important for making testosterone. Many men avoid yolks, but they’re a powerful source of nutrients. Whole eggs give your body the building blocks it needs to keep hormone levels steady.

Garlic and Onions

Both garlic and onions help the body release luteinizing hormone, which signals the testicles to produce more testosterone. They also support heart health and reduce inflammation. While they may not work overnight, adding them regularly can offer long-term benefits.

Pomegranates and Berries

These fruits are high in antioxidants, which protect testosterone-producing cells from damage. Pomegranates, in particular, may improve blood flow and help with testosterone-related functions. Berries like blueberries and raspberries also fight oxidative stress and support general vitality.

Avocados

Avocados are rich in healthy fats, magnesium, and vitamin B6—all of which support testosterone production. They also help reduce cortisol, the stress hormone that interferes with testosterone. Adding avocado to your meals is a simple way to support your hormonal balance.

Nuts and Seeds

Pumpkin seeds, Brazil nuts, almonds, and walnuts offer a mix of zinc, selenium, and magnesium. These minerals are essential for testosterone production. Just be mindful of portion size—nuts are calorie-dense, so a small handful is enough to get the benefits.

6 Additional Foods and Herbs with Potential Benefits

Alongside the top testosterone-friendly foods, some lesser-known options also show promise. These foods and herbs support hormonal balance, lower stress, and protect testosterone levels from damage caused by inflammation and poor diet. While their effects may be more subtle, they still add value to a testosterone-supporting lifestyle.

Cruciferous Vegetables (Broccoli, Cauliflower, Kale)

These vegetables help the body clear out excess estrogen, which can interfere with testosterone. They contain compounds like indole-3-carbinol that support hormone balance. Eating cruciferous vegetables regularly may help maintain a better testosterone-to-estrogen ratio.

White Button Mushrooms

These mushrooms may block aromatase, an enzyme that converts testosterone into estrogen. By reducing this conversion, mushrooms could help keep testosterone levels stable. They also offer antioxidants and immune support, making them a smart addition to your diet.

Ginger

Ginger has been used in traditional medicine for centuries. Some studies suggest it can increase testosterone levels by improving testicular function and reducing oxidative stress. It may also support sperm health and overall vitality.

Cocoa and Dark Chocolate

Cocoa is rich in flavonoids and magnesium—two compounds linked to testosterone support. Dark chocolate with a high cocoa content (above 70%) can help fight inflammation and support blood flow. Just watch the sugar content and keep portions moderate.

Honey

Honey contains boron, a trace mineral linked to higher testosterone levels. It also offers antioxidants that protect hormone-producing cells. A small daily amount may support hormone health, but like all sugars, it should be consumed in moderation.

Herbal Supplements (Fenugreek, Asian Red Ginseng)

Fenugreek and red ginseng are two herbs with growing scientific support. Fenugreek may help improve strength, energy, and libido. Red ginseng is linked to improved mood, mental focus, and physical performance. These herbs are often found in natural testosterone-boosting supplements and may enhance results when combined with healthy habits.

Foods and Habits to Avoid

Some foods and daily habits can lower testosterone without you even realizing it. These factors can block hormone production, increase estrogen, or add stress to your system. Avoiding them is just as important as adding the right foods.

Processed Foods and Trans Fats

Processed snacks, fried foods, and packaged meals often contain trans fats and refined sugars. These ingredients raise inflammation, harm heart health, and disrupt hormones. A diet heavy in processed foods can lead to weight gain, insulin resistance, and lower testosterone over time.

Excessive Alcohol Consumption

Drinking too much alcohol can reduce testosterone levels and raise estrogen. It also affects liver function, which plays a role in hormone balance. While an occasional drink is fine, regular heavy drinking interferes with testosterone production and sperm health.

Exposure to BPA and Other Endocrine Disruptors

Plastics, canned foods, and some personal care products contain chemicals like BPA and phthalates. These substances can act like estrogen in the body and lower testosterone. Use glass or stainless-steel containers when possible, and choose BPA-free products to reduce exposure.

Nutrients Essential for Testosterone Production

Testosterone depends on the right building blocks. Without key nutrients, your body can’t produce hormones at optimal levels. Focusing on these nutrients helps support natural testosterone production and keeps your system working as it should.

Zinc-Rich Foods

Zinc plays a direct role in testosterone creation. The body doesn't store it, so it must come from food daily. Oysters, beef, pumpkin seeds, and chickpeas are excellent sources. A lack of zinc is often linked to low testosterone, especially in men with poor diets or high stress levels.

Magnesium Sources

Magnesium supports free testosterone, the active form your body uses. It also helps relax muscles and improve sleep—two factors that affect hormones. Spinach, almonds, black beans, and dark chocolate are good sources. Low magnesium levels are common, especially in men who exercise often or don’t eat enough leafy greens.

Healthy Fats and Their Role

Hormones are made from cholesterol, so your body needs healthy fats to create testosterone. Focus on monounsaturated and saturated fats from sources like olive oil, eggs, nuts, and avocados. Avoid trans fats and seed oils, which disrupt hormone function and increase inflammation.

Antioxidants and Bioactive Compounds

Free radicals can damage the cells that make testosterone. Antioxidants help reduce that damage. Vitamins C and E, along with bioactive compounds found in berries, pomegranates, garlic, and green tea, protect hormone health. These compounds also support circulation and help reduce stress in the body.

Lifestyle Factors Supporting Healthy Testosterone Levels

Diet is only one part of the equation. Your daily habits also shape how well your body produces and uses testosterone. These lifestyle factors play a key role in keeping hormone levels steady and your energy high.

Regular Physical Activity

Strength training and short, intense workouts can raise testosterone naturally. Exercises like squats, deadlifts, and push-ups activate large muscle groups and trigger hormone release. Aim to move your body most days of the week, with a focus on resistance training at least three times.

Adequate Sleep

Most testosterone is produced during deep sleep. If you’re sleeping less than 6 hours, your levels may drop. Quality rest helps your body recover and supports steady hormone output. Try to get 7 to 9 hours of sleep each night in a quiet, dark environment.

Stress Management

Chronic stress raises cortisol, a hormone that blocks testosterone. High stress levels over time lead to fatigue, mood swings, and low motivation. Simple habits like walking, deep breathing, or disconnecting from screens can help lower stress and protect your hormone balance.

Maintaining a Healthy Weight

Excess body fat, especially around the belly, is linked to lower testosterone and higher estrogen. Losing even a small amount of weight can lead to a noticeable improvement in energy and hormone levels. A clean diet and regular movement are the foundation for long-term success.

Conclusion and Recommendations

Raising testosterone starts with small, consistent changes. The right foods, key nutrients, and smart habits all work together to support your body’s natural balance. Avoid processed foods, get enough rest, and manage stress to keep your hormone levels in check.

If symptoms of low testosterone continue even after improving your lifestyle, it may be time to get tested. A blood test can show where your levels stand and whether further treatment is needed.

Focus on what you can control today. Simple choices—like what you eat, how you move, and how you rest—have a real impact on how you feel, think, and perform.