From the Guidelines
Incorporating foods rich in essential nutrients, such as fruits, vegetables, whole grains, and healthy sources of proteins, into a balanced diet can help boost testosterone levels naturally. According to the most recent and highest quality study, a diet emphasizing fruits and vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils can have a positive impact on overall health, including hormone regulation 1.
Key Foods
- Fruits and vegetables, which provide essential vitamins and minerals
- Whole grain foods, which support hormone production and overall health
- Healthy sources of proteins, such as fish and seafood, legumes, nuts, low-fat dairy, poultry, and lean meat
- Liquid plant oils, like soybean oil and canola oil, which support hormone production In addition to dietary changes, lifestyle modifications, such as maintaining a healthy weight and increasing physical activity, can also help increase total testosterone levels and reduce signs and symptoms associated with testosterone deficiency 1.
Additional Considerations
- Maintaining a healthy weight to prevent excess body fat from converting testosterone to estrogen
- Engaging in regular exercise, particularly strength training, to enhance testosterone production
- Prioritizing adequate sleep to support hormone regulation and overall health By incorporating these dietary and lifestyle changes, individuals can potentially boost their testosterone levels and improve their overall quality of life.
From the Research
Testosterone Boosting Foods
To boost testosterone levels, it is essential to consume a balanced diet that includes foods rich in certain nutrients. The following foods may help increase testosterone levels:
- Foods high in protein, such as lean meats, fish, and eggs, as high-protein diets (> 3.4 g/kg of bodyweight/day) have been shown to decrease men's total testosterone 2
- Foods rich in healthy fats, such as avocados, nuts, and olive oil, as a high-fat diet has been shown to result in significant reductions in postabsorptive and postprandial serum triacylglycerols 3
- Foods high in zinc, magnesium, and vitamin D, as nutritional deficiency, particularly of these nutrients, affects the hypothalamic-pituitary-adrenal axis 4
- Foods rich in polyphenols, such as fruits, vegetables, and whole grains, as low polyphenols intake can adversely impact the axis 4
Diet and Testosterone Levels
The relationship between diet and testosterone levels is complex, and different diets can have varying effects on testosterone levels:
- A low-fat diet has been shown to be associated with lower serum testosterone levels 5
- A Mediterranean diet has also been shown to be associated with lower serum testosterone levels 5
- A high-protein diet (> 3.4 g/kg of bodyweight/day) has been shown to decrease men's total testosterone 2
- A high-fat diet has been shown to result in significant reductions in postabsorptive and postprandial serum triacylglycerols, but does not alter the reduction in testosterone levels after a fat-rich meal 3
Meal Composition and Testosterone Levels
The composition of meals can also affect testosterone levels:
- Meals with different proteins and fat content can have varying effects on serum testosterone, sex hormone-binding globulin, and free androgen index 6
- A lean meat meal and a tofu meal have been shown to decrease testosterone and free androgen index, while a meat meal with added animal fat has been shown to have little change from baseline 6