Testosterone is the primary hormone responsible for developing your body from boy to adult man during puberty. While it’s primarily associated with male sexual health and reproductive function, this hormone is also essential for developing your body through muscle mass, bone strength, red blood cells, and mood regulation.

Thus, it’s essential to keep your testosterone levels within healthy levels for your continued well-being and prevent health conditions. Fortunately, there are dietary and nutritional adjustments you can make to do this. Vitamin B, magnesium, antioxidants, protein, and zinc have been identified as some of the most essential nutrients for increasing testosterone. You can get more of what you choose to eat.

These are the five best foods that may help boost your testosterone levels:

Protein And Dairy Foods

Vitamin D and protein are essential nutrients for men’s reproductive health, bones, and muscle growth, all impacted by testosterone, especially during puberty. The cholesterol in proteins such as egg yolks, for instance, helps with the creation of testosterone, while dairy products and milk, mainly from plant sources, protect your body from vitamin D deficiency that reduces testosterone levels.

You can eat protein foods like beef, pork, and chicken and drink dairy foods like almond and soy milk. Remember that protein and dairy foods should be consumed in moderation, as overconsumption has been shown to have an opposite effect on testosterone. Thus, once you’ve taken on this dietary change, you can check out testosterone level facts to ensure yours are within healthy parameters.

Fatty Fish, Fish Oils, And Seafood

Fatty fish, fish oils, and certain types of seafood are some of the best foods to eat to help boost testosterone. Most are rich in many nutrients identified as essential for maintaining healthy hormone levels.

Thus, you can choose fatty fish and fish oil foods such as salmon, tuna, sardines, and mackerel. Studies have shown that eating fish oil foods twice weekly can improve testosterone and semen quality. Shellfish such as oysters, lobster, crab, mussels, and clams that have the highest zinc quantity than any other foods are needed for sperm and reproductive health.


Ongoing research supports the evidence that antioxidants play a role in reducing oxidative stress and protecting Leydig cells, which produce and secrete testosterone. Thus, with these cells supplied with more energy and lower oxidation, it can increase the levels of testosterone that your body has.

Some excellent sources of antioxidants are dark red- and purple-coloured fruits such as cherries, berries, and pomegranates. Citrus fruits such as lemons and grapefruits lower your cortisol and estrogen levels for higher and more effective testosterone production. Additionally, you’ll want to add bananas to your fruit food list as they can increase energy to assist you in exercising more, mainly since fitness health also contributes to raising testosterone levels.

Green Leafy Vegetables

Dark leafy greens are one of the principal food groups because they contain many vitamins required to maintain bodily functions. For testosterone levels, they consist of a critical mineral—magnesium. Men of reproductive age should receive a daily intake of about 400-450mg of magnesium daily to have a noticeable impact on testosterone levels.

This is particularly essential if you’re an older man, as your testosterone levels may start to decrease with age. Ensure you don’t take too much because this can have an adverse effect. You can eat dark leafy green dishes that include spinach, kale, beans, green peas, and artichokes.

Herbs And Bulbs

Garlic, ginger, and onions have also been identified as potentially beneficial for male fertility and increasing testosterone. This is also due to their antioxidant properties and having a plant chemical called a flavonoid, which is needed to improve the quality and protection of sperm.

They’re also known to lower the possibility of getting age-related erectile dysfunction. Garlic and onions contain a chemical known to lower cortisol within your muscles and activate the hormones needed to produce more testosterone. This, in turn, can help make higher testosterone levels available to maintain your muscles.


The best foods to help boost your testosterone levels contain micronutrients and minerals that should be consumed daily for healthy living and hormone balancing. These are proteins, vitamins, antioxidants, magnesium, and zinc.

These have increased testosterone production quality while contributing to reproductive bone and muscle health. A key takeaway is that these foods should be eaten in moderation and combined with healthier fitness and lifestyle choices to impact testosterone levels in the long term as you age.