Basic Foods That Increase Testosterone

If you’re a male and you are trying to be the best version of yourself possible you can’t have a deficiency in testosterone production. It would be like trying to hit top speed in a car without using the final gear. Testosterone is a key factor to increasing muscle mass, strength, sex drive,  bone health and overall wellness.

Men have a fascination with increasing their testosterone levels and so they should. But the problem is when men cough up large amounts of money on supplements that claim to boost test levels, but don’t actually work.  I confess I use to buy Test products in my younger days which I didn’t even need. If you want to insure your testosterone levels are high and want to do it without buying suspicious supplements you should try doing it naturally with nutritious food. Not only will you save some serious cash you will reap the nutritious benefits of all the foods listed below.

Signs and symptoms of having low testosterone

  • Fatigue and lack of energy
  • Low sex drive
  • Difficulty achieving an erection
  • Low semen volume
  • Hair loss
  • Increase in body fat
  • Loss of muscle mass
  • Mood swings

The must have foods

Mixed nuts

Nuts contain monounsaturated fats, this healthy fat aids in various hormone production including testosterone. Mixed nuts  also contain the trace element selenium, which boosts testosterone and helps maintain testicular health and function. Mixed nuts also contain a large amount of anti-estrogenic plant sterols, which helps reduce the production of estrogen in males; Estrogen is the hormone males want less of as it is a hormone associated with more importance to women.  Add unsalted Brazil nuts, almonds, cashews, and other nuts high in monounsaturated fats to your diet to improve your testosterone levels.



Avocados are known to reduce cortisol and increase testosterone within your body, they contain healthy fats which are useful in limiting unhealthy cholesterol levels in your body which will aid in testosterone production. Avocados also contain high levels of vitamin B 6, making avocados an overall beneficial food to increase your health.


Studies show men deficient of vitamin D had lower levels of testosterone and higher levels of estrogen. Vitamin D is essential for the production of testosterone. A great source of vitamin D is eggs, which are also high in protein. If you’re worried about the cholesterol in eggs you shouldn’t be. The yolk contains natural cholesterol and your Leydig cells simply can’t make any testosterone without cholesterol.

Pomegranate Juice

Pomegranate juice has become very popular lately and it’s for a reason. Research shows Pomegranate juice lowers blood pressure, increases nitric oxide production, Lowers Total Cholesterol and is also linked to healthier prostate and improved quality of sperm. A study on 58 volunteers aged between 21 and 64 found “significantly increased” testosterone levels in both sexes at the end of the two week experiment.
If you are going to start drinking Pomegranate juice it should be on a daily basis, it may take a certain time period before you start benefiting from its nutritional value. Try buying only pure pomegranate juice.



Oysters and Other Zinc-rich Foods

Oysters are rich in zinc, which is vital for the increasing testosterone and the production of healthy sperm. You can find zinc in many other foods such as spinach, pumpkin seeds, garlic, seafood, eggs, milk, nuts and seeds.



Spinach is not really known for its relation to testosterone production but it does contain a large amount of magnesium which is  key to muscle building and reproductive function. Studies show magnesium supplementation can significantly increase testosterone in men of all ages. If you had to buy a supplement to help magnesium would be it. Spinach contains twice the amount of magnesium than kale.

Magnesium supplementation and increasing testosterone studies ( link to study )


Garlic is an herbal supplement, used to treat many illnesses. For bodybuilding and other lifting exercises, garlic can be used to increase testosterone. It improves protein absorption aiding in creating muscle. Garlic contains the chemical diallyl disulfide, which stimulates the body to release a hormone that spurs the production of testosterone. 

Most of these foods can be found at your local supermarket which can make them an easy addition to your diet.  If you are looking to take your diet to the next level we have some more great posts about foods that increase testosterone and libido levels naturally.