Testosterone is an important hormone that plays a vital role in muscle growth, fat loss, mood, libido, and overall health in men. While testosterone levels naturally decline with age, there are foods you can eat to help boost your testosterone production quickly.
Some of the best testosterone-boosting foods include:
- Oysters - Oysters are the highest source of zinc in any food. Zinc is essential for testosterone production and oysters provide over 500% of your RDA of zinc per serving. Just 6 oysters contain about 40 mg of zinc.
- Eggs - Whole eggs are a great source of vitamins and minerals needed for testosterone production like vitamin D, zinc, and magnesium. The cholesterol in eggs is also converted to testosterone in the body. Eat 3-4 whole eggs daily.
- Garlic - Garlic contains allicin, a compound that lowers cortisol and helps increase testosterone levels. Cortisol is a hormone that negatively impacts testosterone. Eat 2-3 cloves of raw garlic per day.
- Ginger - Ginger is another food that lowers cortisol. The active compound 6-gingerol gives ginger its health benefits. Add fresh ginger to your meals or drink 2-3 cups of ginger tea daily.
- Fatty fish - Oily fish like salmon and mackerel are loaded with omega-3 fatty acids like DHA and EPA. These healthy fats boost testosterone by lowering inflammation and increasing luteinizing hormone. Eat fatty fish 3 times weekly.
- Nuts - Nuts like almonds, walnuts and Brazil nuts are high in magnesium, a mineral vital for a healthy hormonal balance. 100 grams of most nuts provides over 100% of your daily magnesium needs.
- Beans - Beans help optimize testosterone levels thanks to their high zinc content. 100 grams covers 25–50% of your daily zinc requirements. Some of the best types are chickpeas, white beans, lentils and black beans.
- Shellfish - In addition to oysters, shellfish like mussels, crab and clams are loaded with zinc and vitamin D, two nutrients critical for testosterone production. 100 grams of most shellfish provides over 100% of your daily zinc needs.
- Extra virgin olive oil - Quality fats like EVOO contain high amounts of antioxidants and omega-3s which reduce inflammation and support healthy testosterone. Use extra virgin olive oil for cooking instead of vegetable/seed oils.
- Coconut oil - Coconut oil contains medium-chain triglycerides like lauric acid which stimulate thyroid hormone. This signals the Leydig cells in the testes to produce more testosterone. Add 1-2 tbsp of coconut oil to your diet daily.
- Cruciferous vegetables - Broccoli, cauliflower, kale and other cruciferous veggies contain compounds that help metabolize and eliminate excess estrogen from the body, allowing testosterone to work more effectively.
- Avocados - Avocados are loaded with heart-healthy fats, magnesium, vitamin K and vitamin E, nutrients shown to optimize testosterone production and cardiovascular health. Eat 1 whole avocado daily.
Additional tips:
- Strength train with compound lifts and high-intensity interval training (HIIT) workouts. This naturally boosts testosterone and growth hormone production.
- Avoid alcohol and drug use. Chronic drinking is strongly correlated with low testosterone levels over the long term.
- Get adequate rest and sleep. Poor sleep negatively impacts hormone levels. Aim for 7-9 hours per night.
- Manage stress levels. High stress increases cortisol which signals the body to produce less testosterone.
- Optimize vitamin D levels by getting 20 mins of sunlight daily or taking a vitamin D supplement with 5,000 IU.
At Wellness Hormone Clinic, our physicians specialize in natural
hormone optimization programs for men and women. We offer cutting-edge testing, treatments and dietary/lifestyle advice tailored to your unique hormonal needs. Contact us today to schedule a consultation!
