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Zinc is essential for hormone balance, and oysters provide an abundant, natural source. If you’ve been avoiding yolks, you’re missing out on one of nature’s best hormone boosters. Beef liver is like a natural testosterone supplement—but even better. Sleep deprivation (less than 5 hours a night) can reduce testosterone by 15%. Onions and garlic are allies not only for general health but also for improving sexual health.
Extra virgin olive oil is one of my go-to testosterone boosting foods. For years, we were told to avoid fats, eat low-fat everything, and suddenly guys noticed their testosterone was in the toilet. The yolk contains cholesterol, which your body uses as raw material for making testosterone. Eggs—and I mean the whole egg, not just whites—are among the most underrated testosterone boosting foods. Men with adequate vitamin D levels (above 30 ng/mL) have significantly higher testosterone than deficient guys. A 4-ounce serving delivers about 6mg of zinc—nearly half your daily requirement. Grass-fed beef sits at the top of testosterone boosting foods for good reason.
If you are over age 50, you should increase protein intake to one gram per kilogram of your body weight just to maintain muscle mass, which declines with age. One meta-analysis found that replacing red meat with healthy plant proteins decreased the risk of cardiovascular disease. While meat provides high-quality protein, some meats also provide unhealthy amounts of saturated fats and sodium. They are not only rich in protein but also provide healthy fats, vitamins, and minerals. Try to eat a variety of protein-rich foods to ensure you are meeting your daily protein needs as well as getting the vitamins, minerals, and other nutrients needed for optimal health. Including protein-rich foods in your diet is vital for maintaining overall health and well-being.
Quite simply, if we didn't have testosterone, we'd all look distinctly prepubescent. Testosterone is the main male sex hormone, produced mainly in the testicles. This is why it's important to give your T-levels some attention every now and again.
Ditch the cortisol, then the testosterone can get to work. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise T-levels and improve epididymal motility (your sperm’s ability to swim).
The problem isn’t going low-carb per se – it’s combining very low carbohydrates with excessively high protein. Brazil nuts are king here, but sunflower seeds (19 mcg per ounce) and brown rice (19 mcg per cup) work for plant-based diets. You need about 11mg daily as a baseline, but if you’re training hard, you might need 15-20mg.
Studies show that 600mg daily can increase testosterone by 15-20% while reducing cortisol by a similar amount. Ginger has multiple studies showing it can increase testosterone, with some research indicating increases of up to 17% over three months. When protein intake exceeds 35% of total calories, it may outstrip your body’s urea cycle capacity to process nitrogen from amino acid breakdown, and testosterone appears to drop as a compensatory mechanism.
Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit the amount of cheese you eat. However, most plant-based proteins do not contain all of the needed essential amino acids, and so are called incomplete proteins. You can also get essential amino acids from plant-based foods. These are called essential amino acids, and they are necessary for normal body functioning. But there are nine amino acids that our bodies must get by consuming foods that contain them.
Research has consistently found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes. For example, your protein needs will fluctuate depending on your level of physical activity, and whether you are pregnant or breastfeeding. For a person who weighs 75 kg (165 pounds), that comes to 60 grams of protein per day. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber.