What foods are associated with elevated testosterone levels?

Foods Associated with Elevated Testosterone Levels

Based on the available evidence, fish (particularly lean fish), onions, and moderate-fat diets with adequate saturated fat appear most consistently associated with higher testosterone levels, while very low-fat diets and extremely high-protein diets (>3.4 g/kg/day) should be avoided as they demonstrably lower testosterone.

Specific Foods That Increase Testosterone

Fish Consumption

• Lean fish intake shows the strongest association with elevated testosterone levels, with men in the highest quartile of lean fish consumption having significantly higher serum testosterone (6.00 ng/mL) compared to the lowest quartile (5.63 ng/mL) 1
• Total fish intake also correlates positively with testosterone, though the effect is more pronounced with lean varieties rather than fatty fish 1
• Fish provides omega-3 polyunsaturated fatty acids and vitamin D, both of which promote testosterone synthesis and secretion 1

Onions (Allium cepa)

• Onions have demonstrated testosterone-enhancing effects through multiple mechanisms: increasing luteinizing hormone production, enhancing testicular antioxidant defenses, neutralizing free radicals, ameliorating insulin resistance, and promoting nitric oxide production 2
• Evidence spans from 1967 through 2018, though clinical trials in humans are still needed for definitive confirmation 2

Dietary Patterns and Macronutrient Composition

Fat Intake Considerations

• Low-fat diets (25% of energy from fat) significantly decrease testosterone levels compared to moderate-fat diets (40% of energy), reducing serum testosterone from 22.7 nmol/L to 19.3 nmol/L and free testosterone proportionally 3
• Men adhering to low-fat diets had testosterone levels 57.2 ng/dL lower than those on nonrestrictive diets, even after controlling for age, BMI, activity level, and comorbidities 4
• The ratio of polyunsaturated to saturated fatty acids matters: extremely high P/S ratios (1.22) combined with low total fat reduce testosterone, suggesting some saturated fat intake is beneficial 3

Protein Intake Thresholds

• Very high-protein diets exceeding 3.4 g/kg/day decrease total testosterone by approximately 5.23 nmol/L 5
• Moderate (1.25-1.9 g/kg/day) and high-protein diets (1.9-3.4 g/kg/day) do not consistently affect testosterone levels 5
• Most athletes and general population consume well below the 3.4 g/kg/day threshold, making this concern relevant only for extreme dietary practices 5

Foods to Include Based on Healthy Dietary Patterns

Mediterranean Diet Components

• While Mediterranean diet adherence was associated with modestly lower testosterone (412.9 vs 443.5 ng/dL), this pattern emphasizes foods like fish, olive oil, nuts, vegetables, and whole grains that support overall cardiovascular health 6, 4
• The testosterone difference is modest and should be weighed against cardiovascular benefits on an individual basis 4

Nuts and Seeds

• Nuts provide healthy fats and may support testosterone through their nutrient density, though they should be consumed as part of a balanced diet rather than in isolation 6

Whole Grains and Legumes

• These foods are recommended for overall health and provide complex carbohydrates that modulate glucose metabolism without the testosterone-suppressing effects of very low-fat diets 6

Critical Pitfalls to Avoid

Dietary Extremes

• Avoid very low-fat diets (<25% of calories from fat), as they consistently reduce testosterone even when controlling for other variables 4, 3
• Avoid very high-protein diets (>3.4 g/kg/day), particularly when combined with low carbohydrate intake 5
• Extremely high P/S ratios combined with low total fat should be avoided 3

Lifestyle Integration

• Dietary changes should be combined with regular dynamic exercise, weight loss if overweight, smoking cessation, and moderate alcohol consumption (<21 units/week for men) for optimal testosterone maintenance and cardiovascular health 6
• These lifestyle modifications work synergistically and are more effective together than dietary changes alone 6

Practical Recommendations

Consume lean fish at least twice weekly, emphasizing varieties like cod, haddock, or other white fish rather than exclusively fatty fish 1

Include onions regularly in the diet through various preparations, recognizing their multiple mechanisms for supporting testosterone production 2

Maintain moderate fat intake (approximately 30-40% of calories) with a balance of saturated and unsaturated fats, avoiding extreme restriction 4, 3

Keep protein intake in the moderate-to-high range (1.25-3.4 g/kg/day) unless specific athletic or medical needs require higher amounts 5

Follow a generally healthy dietary pattern emphasizing whole grains, vegetables, fruits, legumes, and lean proteins while avoiding highly processed foods 6