20 Foods That Boost Testosterone Naturally

Muscular male body and testosterone hormone formula

I’m often asked what’s the best way to increase testosterone, and usually, the answer is pretty simple.

Get more sleep. Lose weight. Lift heavy. Avoid certain foods. And reduce stress.

One thing I don’t mention very often is the importance of a healthy diet.

Not only is a healthy diet important for producing increased testosterone levels, but there are numerous other benefits.

I’ve put together this list of 20 foods that increase testosterone.

Fruits / Veggies

1.) Kiwi

Native to north-central and eastern China, Kiwifruit is rich in Vitamin C and E, and a good source of dietary fiber.

Studies on Vitamin C have shown to preserve testosterone concentrations, as well as reducing levels of circulating cortisol.

What does this mean for you?

Well, increased levels of cortisol are released in the adrenal glands during instances of stress. Because testosterone is released in the adrenal glands as well, this can have a direct influence on how much testosterone the adrenal glands are pumping out.

Kiwi will help to reduce the amount of cortisol released, effectively boosting testosterone.

2.) Oranges

Don’t like the taste of Kiwi? Well, who doesn’t like the taste of oranges!?

Similarly to kiwi, Oranges and orange juice pack a HUGE dose of Vitamin C, which has all of the same benefits we discussed above.

Not only will it lower circulating cortisol levels, but it has numerous other benefits, including protection against auto-immune disorders, cardiovascular issues, and even with skin texture.

3.) Tomatoes

Depending on who you ask, Tomatoes can be classified as either a fruit OR a vegetable.

Tomatoes are a major dietary source of Lycopene, which is an antioxidant with numerous health benefits.

I know what you’re thinking!

Isn’t lycopene a food that LOWERS your testosterone?!

Well, that’s what a study on the matter found out.

Hear me out first…

The study, which involved rats, showed that by pumping them with a big dose of lycopene, phytofluene, or tomato powder, serum testosterone concentrations were recorded at 30% – 40% LOWER than the control group.

HOWEVER (and this is a BIG however), the amount of lycopene they were force feeding these rats was the human equivalent of eating 3.3 tomatoes PER DAY.

Would you eat 3 – 4 tomatoes per day?

Most people don’t.

Tomatoes have been mentioned as a leading food to boost testosterone by numerous outlets, including Livestrong.com.

4.) Red Bell Peppers

red bell peppers for increased testosterone

Red bell peppers contain a pretty significant dose of Vitamin A, which was linked to increased production of testosterone in an abundant amount of animal studies.

In one study, which involved rats, showed that increased Vitamin A consumption resulted in decreased estrogen production in male testicles.

This same study also noted increased basal testosterone secretion and increased transport of Iron, whose absorption increases with increased testosterone.

Perhaps the most intriguing study conducted on Vitamin A’s effects on testosterone was one conducted on 102 teenage boys suffering from delayed puberty.

In the study, which was divided into 4 groups, the group that received Vitamin A and Iron therapy saw practically the EXACT same results as the group given ACTUAL testosterone injections.

Sure, you can get Vitamin A from many sources, but Red Bell Peppers have LONG been considered one of the best foods that raise testosterone production naturally.

5.) Bananas

The jury is still out on Bananas and their effect on testosterone function, but there is some evidence that this fruit possesses libido enhancing effects.

Because it contains a healthy dose of Vitamin B6, some studies have indicated that a diet insufficient in Vitamin B6 consumption can actually REDUCE the circulating concentration of testosterone in plasma.

In short, if you’re deficient in Vitamin B6, it can have a HUGE impact on your overall testosterone levels.

Just like with Pineapple, Bananas also contain Bromelain, which as we mentioned earlier helps with maintaining testosterone concentration.

6.) Watermelon

Some of you may have seen Watermelon in my article on foods that actually lower testosterone, but hear me out.

Watermelon has been revered by some in the scientific community as being natural viagra, primarily due to its L-Citrulline content.

L-Citrulline converts to L-Arginine in the liver, and when this happens it causes a process called Vasodilation.

During vasodilation, the smooth muscle tissue surrounding the cell walls relax, allowing for increased blood flow.

Along with this increased blood flow comes, you guessed it, better quality erections.

While it’s unknown as to whether or not Watermelon will ACTUALLY increase your testosterone levels, it will certainly make you feel like it’s shot up!

Meats

7.) Turkey

Lean meats like turkey provide protein, the building blocks needed to produce lean muscle mass.

You might be thinking increased testosterone needs to come before increased muscle, and that’s true, but it also works the other way.

Engaging lean muscle in resistance exercises (weight lifting) increases testosterone production for hours after the exercise occurs.

The more lean muscle mass there is in your body, the more testosterone you produce while engaging in resistance exercises because the more muscle that’s engaged, the more testosterone is produced.

That’s why compound exercises – those using more and bigger muscles groups – are considered best for increasing testosterone in generally.

The protein content in lean meats combined with resistance training, therefore, works to improve testosterone levels.

Turkey affects testosterone in another way that’s unique to turkey, not true of all lean meats.

Turkey contains Tryptophan and Zinc, both of which can help boost levels.

Tryptophan is the chemical in turkey that makes you feel sleepy after you eat it; it does this in part by decreasing the release of cortisol – that stress hormone we talked about with some of the other food types.

Cortisol will lower testosterone production levels, so lowering Cortisol has the residual effect of boosting testosterone.

Zinc is a necessary component in the chemical reaction that creates testosterone in your body, so its presence helps prepare you better to produce the hormone.

In fact, studies have documented a positive correlation between zinc levels and testosterone levels.

8.) Boneless / Skinless Chicken

boneless skinless chicken for testosterone

We’ve already talked about how increasing your protein intake will help fuel your workouts and the get you the muscle building results you’re after, which then increases your testosterone levels by providing you with more lean muscle to engage.

One 3 1/2 ounce serving of chicken comes in at a respectable 31 grams of protein, but there’s more to it than that.

In addition to being a rich source of protein, meat also provides an abundance of fat, and depending on the type of meat, either a lot of a little of it is saturated fat.

While saturated fats turn into a cholesterol which actually helps produce testosterone, too much could contribute to heart disease and/or Type 2 Diabetes.

Boneless, Skinless Chicken contains some needed saturated fat, but far less than some red meats, making it a good choice for balancing your need to produce testosterone and your need to remain heart healthy.

9.) Sirloin Steak

Considered a lean cut of beef, Sirloin Steak comes in at about 24 grams of protein per 3 ounces serving and 5 to 12 grams of fat, a third of which is saturated fat.

This makes it a trade-off when it comes to all the potential health benefits and drawbacks.

The testosterone boosting advantages of the protein and saturated fat and cholesterol need to be weighed against the artery clogging and potential cancer-causing properties of the meat.

Your body needs saturated fat and cholesterol to produce testosterone, so cutting these out entirely will not serve your purpose here.

Your testosterone levels will also benefit from the 5 mg of zinc in that 3 ounce serving of Sirloin Steak.

Putting other potential health drawbacks aside, you can’t argue that a nice lean sirloin steak doesn’t have a positive effect on your testosterone levels if that’s what you’re working toward.

One study showed very clearly that if you substitute soy products (tofu) for red meat in your diet, your testosterone levels will be decreased by a significant amount.

The key here is balance; use red meat sparingly to bolster your protein, zinc, and iron intake, but choose lean cuts such as sirloin steaks, and limit your intake to once or twice a week unless you’re in a bulking phase or are on a short term high protein diet for any given purpose.

10.) Lamb

The protein content in Lamb is significant and comparable to that of beef, and the same can be said of the fat content, with lamb coming in slightly higher.

The fat in lamb is about half saturated and half monounsaturated, supplying the saturated fat and cholesterol necessary for producing testosterone.

The correlation between cholesterol and testosterone has been studied and appears to be solid.

In fact, cholesterol is actually a precursor to testosterone.

While it’s been vilified as the big bad artery clogger with no redeeming qualities, this is simply not the case as cholesterol is present and necessary in every cell in the body, particularly cell membranes.

It is what allows cells to communicate with each other.

Legumes

11.) Black Beans

Black Beans are another good choice if you’re looking to boost testosterone without going too overboard on your fat intake.

At 230 calories, 15 grams of protein, 15 grams of dietary fiber, and less than a gram of fat, it’s clear Black Beans fit the bill.

Add 30% of the recommended daily allowance of Magnesium and 13% of the RDA for Zinc, and this popular health food choice starts looking even better, testosterone-wise.

Magnesium increases the amount of free testosterone in your system by interfering with the Sex Hormone Binding Globulin (SHBG) that tries to block its availability.

If allowed, SHBG will bind itself to testosterone, making it essentially useless, but when there’s sufficient Magnesium around, testosterone will preferentially bind itself to it instead, allowing it to remain available for use.

12.) Baked Beans

If you’re not a fan of soaking and cooking beans all day or just want something a little easier sometimes, Baked Beans are a good compromise.

Calories and fat are significantly higher for prepared Baked Beans than they are for its counterparts, but again, when it comes to increasing testosterone levels, this is not a negative.

Although there are many varieties, typically, a 1 cup serving of Bush’s Baked Beans comes in at just under 400 calories, 13 grams of fat (5 of which are saturated), and 14 grams of protein.

Magnesium and Zinc content is similar to that found in the other legume choices, but you might want to watch out for the high sodium levels, coming in at 44% of the daily allowance.

Oils

13.) Coconut Oil

Figuring out whether or not Coconut Oil is “good for you” can be a tricky thing.

On the one hand, it’s basically 95% saturated fat, so clearly you should avoid it at all costs if you want your heart to keep beating, right?

That’s because saturated fat leads to cholesterol which leads to clogged arteries and heart attacks.

On the other hand, it turns out the saturated fat in Coconut Oil is largely Medium Chain Triglycerides (MCTs), which actually increase metabolism and fat burning, and don’t end up stored.

MCTs, do this because they are transported directly to the liver for instant conversion to energy.

So the counter-intuitive result is that eating more coconut oil in your diet leads to weight loss and

Add that to the fact that the saturated fat increases testosterone production, as we know it does, and it turns out this oil consisting of mostly saturated fat is actually quite good for you.

14.) Olive Oil

In order to produce testosterone, your testes need cholesterol.

Olive Oil can increase the presence of the cholesterol needed for this process and help the Leydig cells in your testes better absorb and use the cholesterol that is present and use it to produce testosterone.

I know it seems counter-productive to add fat to your diet when we know that the fatter you are, the less testosterone you have – in large part because SHBG lives in your fat cells.

But there’s a huge difference between animal fats and plant fats, and the science shows that the best way to get the fats we need to keep our systems running smoothly, without ending up storing it all as excess fats on our own bodies, is to get them from plant sources.

Olive oil is not primarily saturated fat like Red Palm and Coconut Oils; it’s monounsaturated fat, which is considered healthier in most respects than saturated fat.

Yet it has still been shown to increase testosterone levels, in this study by over 17% in just 3 weeks.

15.) Cod Liver Oil

When we talk about using certain foods to increase testosterone levels, the important thing to understand is that we’re talking about providing your body with the raw materials it needs to produce and maintain optimal T levels.

Cod Liver Oil is exactly what it sounds like – oil extracted from the liver of a codfish.

It contains plenty of Omega 3 Fatty Acids as well as lots of Vitamins A and D, all of which help provide that perfect environment for building up and maintaining high levels of testosterone.

When Vitamin A and D levels are sufficient (ie not deficient), your body’s resources are not needed to compensate and can be focused on maintaining proper hormone levels and ratios.

The Omega 3s in Cod Liver Oil act in 2 ways: first, they help reduce that inflammation that can lead to reduced testosterone, second they keep your insulin response in correct balance which is also known to help boost T levels.

Veggies

16.) Cabbage

Cruciferous vegetable like Cabbage is another group that takes an indirect route to boost testosterone levels.

Cabbage et al contains Indole-3-Carbinol, which breaks down and eliminates excess estrogen.

In fact, studies show that healthy men who supplemented with Indol-3-Carbinol demonstrated a loss of estrogen metabolites in their urine samples by half after only one week of supplementation.

It’s specifically the phytochemicals in cabbage and other plants that provide the estrogen-blocking benefits.

But there’s more; Cabbage and other cruciferous vegetables fight cancer by inhibiting the growth and spread of cancer cells.

This is connected to the estrogen-blocking abilities, as blocking estrogen has been used for some time now to prevent the recurrence of cancer in patients in remission.

While you won’t get the fat or cholesterol you need for testosterone production, you’ll get the anti-estrogen factors you also need as well as a healthy dose of Vitamin C and the B Vitamins important for testosterone levels.

17.) Asparagus

Asparagus is often included in herbal supplements designed to increase both testosterone and libido.

It’s known to produce effects associated with increased testosterone levels, including boosted anabolic activity, increased sex drive, and better quality sperm.

While as is also the case with Cabbage and other vegetables, you won’t get needed fat and cholesterol from Asparagus; you’ll have to get that from some of the other foods on this list.

But Asparagus does have a testosterone-friendly nutritional profile that includes both zinc and a large complement of B Vitamins, both important for elevating testosterone levels.

18.) Kale

Kale belongs to the dark green leafy family of vegetables, and it’s also cruciferous, so you’re getting double duty testosterone benefits from this superfood.

The fact that it’s abundant in B Vitamins is Kale’s main claim to testosterone fame, but there’s more.

As a cruciferous vegetable, it also provides Indole-3-Carbinol to help fight against too much estrogen minimizing the effect of testosterone and increasing the likelihood of certain cancers.

Lastly, Kale provides a healthy dose of Magnesium (at 7% of the recommended daily allowance per 1 cup serving) to help boost testosterone levels.

Try sauteing it in Coconut Oil and sprinkling a handful of sesame seeds on top for a nice side dish to go with your sirloin steak for top-notch testosterone-friendly dinner idea.

19.) Broccoli

Broccoli is another cruciferous vegetable so it helps combat excess estrogen with Indole-3-Carbinol.

Other testosterone boosting factors in broccoli include

Vitamin C (220% of RDA per serving) which we know increases testosterone by reducing the release of cortisol and also boosts your immune system which helps keep you in an anabolic state.

Vitamin B6 which is essential for optimal testosterone production.

Magnesium, a mineral needed to produce testosterone.

Broccoli is one of the easiest vegetables to add more of to your diet.

One of the best ways in terms of testosterone boosting is to steam it lightly to the point where it’s still just a little crunchy, drizzle Olive Oil over it, and sprinkle with some black pepper.

20.) Garlic

Garlic is well known to provide many health benefits including antioxidant protection, immune system support, and maintaining good cholesterol and blood pressure levels.

It turns out it’s also a natural testosterone booster.

Garlic contains a substance called diallyl disulfide, a compound that stimulates the release of luteinizing hormone from the pituitary gland, which then signals the testes to produce and release testosterone.

On top of increasing testosterone, garlic contains quercetin which is a powerful aromatase inhibitor, meaning it blocks the conversion of excess testosterone to estrogen.

So when you’re thinking about adding flavor to your testosterone boosting dishes and meals, consider mincing up a few cloves of garlic to make it even more anabolic and hormone friendly.