Want to boost your testosterone levels the natural way? Incorporating certain foods into your diet can help you do just that. If you’ve been diagnosed with low testosterone levels, you can help support your treatment by making simple dietary changes to ensure you consume a diet rich in testosterone-boosting nutrients.

Here are our top 10 foods that can be a boon to your testosterone production.

 

1) Coconuts

 

Based on a study published in the Nutrients journal, coconuts, and coconut oil, which are rich in saturated fats, may lead to better cardiovascular health and increased testosterone production. The same study indicated that coconut oil can boost testicular antioxidants.

In another study published in the Metabolism journal, coconut oil was linked to increased sensitivity to insulin, which may support higher testosterone levels.

Finally, a study published in the journal Translational Research found that coconut oil had a positive effect on lipid profiles, which could also lead to increased testosterone levels.

Now, before you drink down bottles of coconut oil, we need to make one thing clear: there isn’t, as yet, enough credible research to conclusively prove that coconut consumption can boost testosterone production.

 

2) Spinach

 

Spinach isn’t only good because Popeye said so – it’s also been linked to its testosterone-boosting benefits.

This green leafy vegetable is a rich, natural source of magnesium, which has been linked to healthy testosterone levels. That’s not to mention its rich vitamin B6 and iron content – both of which are linked to overall sexual health and well-being.

 

3) Pomegranates

 

Love it or hate it, pomegranates have had a long history of medicinal use throughout history as a remedy for hypertension, cardiovascular disease, and sexual dysfunction.

According to a study involving 9 people cited in the Journal of the International Society of Sports Nutrition, weightlifters that took pomegranate juice showed higher post-exercise testosterone-to-cortisol ratios. However, this spike in testosterone and reduction in cortisol returned to their base values in 2 days, indicating that its testosterone boost was temporary.

 

Animal studies, however, have shown more promise. A study on animals published in the BMC Complementary Medicine and Therapies demonstrated that pomegranate juice boosted testosterone and luteinizing hormones in the test subjects.

 

4) Whey Protein

 

Whey protein isn’t only for the gym bros – research shows that it could help boost hormonal health and response.

A 2013 study examining 10 human subjects published in the Journal of the American College of Nutrition showed that men who took whey protein isolate every morning for 2 weeks showed reduced post-exercise cortisol responses.

Whey protein indirectly supports testosterone production since large amounts of cortisol can diminish testosterone levels while helping you get your daily dose of protein and amino acids that also help build muscle mass.

 

5) Garlic

 

Garlic contains compounds called allicin that may help reduce cortisol levels in your bloodstream. And, as we have already mentioned, cortisol, known as the “stress hormone,” affects testosterone production.

By reducing the amount of testosterone, cortisol prevents your adrenal glands from producing healthy, normal levels of testosterone in the body. Much in the same way as whey protein earlier, garlic’s effect on supporting testosterone is indirect. Oh, and did we mention that garlic is good for your heart because of its effect in reducing total cholesterol and “bad” LDL cholesterol levels?

 

As of this writing, there have been no studies conducted on humans as regards the effects of garlic on testosterone, animal studies indicate that garlic may increase testosterone levels apart from diminished serum corticosterone levels.

 

6) Shellfish

 

Everyone has heard of the “oysters as aphrodisiacs” trope by now – but clichés are clichés for a reason…because they have some truth to them.

Shellfish like oysters and scallops are loaded with selenium and zinc, besides protein and other nutrients that are good for your overall health.

Zinc, in particular, is a vital nutrient for our bodies, particularly when it comes to regulating your testosterone levels. According to a study in the Nutrition Journal, researchers determined that men suffered a reduction in normal testosterone levels when they quit eating foods rich in zinc. In addition, zinc-deficient men that took a zinc supplement showed higher testosterone levels prior to their supplementation.

 

7) Tuna

 

Tuna is packed with calciferol, or vitamin D. Vitamin D is an essential nutrient for calcium absorption, which supports healthy bones and robust immune health.

Moreover, studies have indicated that supplementing your diet with vitamin D can boost serum testosterone levels.

 

8) Milk

 

Milk is beneficial to your overall health and well-being, considering how rich it is in its nutrient content. Milk is, after all, packed with calcium, vitamin D, protein, zinc, and riboflavin – all of which can help support testosterone production.

Any kind of milk is good for your health – but all the more so if you drink fortified milk enriched with nutrients, vitamins, and minerals. Fortified milk can help you get all the nutrients you need to support healthy testosterone production and fill out any potential deficiencies that may be detrimental to it (such as zinc deficiency).

 

9) Eggs

 

Eggs are a real superfood. Why? Because they are rich in vitamin D, protein, and other fats, nutrients, and antioxidants, including selenium – which has been linked to individuals with higher testosterone levels.

Moreover, the albumin content of eggs has been linked to higher serum testosterone levels, and the cholesterol content of egg yolks may be beneficial for testosterone production.

Take advantage of this superfood, boost your protein, and potentially support healthy testosterone concentrations in your bloodstream by throwing them together in a delicious omelet or hard-boiled eggs you can eat any time of day.

 

 

10) Ginger

 

Last, but not least, we have ginger – a root that has been used in various traditional medicinal systems for millennia. Ginger is also an important culinary ingredient that can be found in innumerable dishes and herbal concoctions, such as those that alleviate gastrointestinal discomfort and nausea.

According to a study published in the Biomolecules journal, ginger may help boost testosterone levels in men, especially under conditions of oxidative stress.

You can incorporate ginger as a spice, flavoring agent, or as a dietary supplement in itself, or by incorporating it with other foods in your cooking.

 

The Final Word on Testosterone-Boosting Foods

 

Low testosterone can do a number on your overall quality of life, physical and mental health, and well-being. 

That said, if you’ve been diagnosed with low testosterone, your attending physician or specialist may put you on a testosterone treatment designed to replenish your hormonal levels, and/or recommend dietary and lifestyle changes designed to help promote testosterone production.

 

If you suspect you might have low testosterone levels, get a consultation with your healthcare provider to determine testing and treatment approaches.