5 High Testosterone Foods You Must Be Eating: The Definitive List

Mihai Voinea
Medically reviewed by Mihai Voinea Doctor of Medicine (M.D.) — Research analysis by Alex Eriksson

In one of our previous posts, we have provided you with the ultimate list of foods that can boost testosterone levels. Now, we’re here to give the top 5 high testosterone foods you must be eating.

We understand that it can be intimidating to choose which foods to buy. That’s why we have also taken the foods’ availability into consideration.



Knowing what causes lower testosterone levels and what to avoid might sometimes be better than knowing what to pick. However, in this article you get to know both.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

Causes That Lower Testosterone Levels

Low testosterone levels can affect your overall health. Some negative effects that you may experience include fatigue, erectile dysfunction, and osteoporosis.

If you experience any symptom, get checked immediately and ask your doctor about prescription drugs or supplements that can help boost your male hormone. You can also go for the safer and cheaper option—natural ways to increase your testosterone levels.

The reasons why levels of testosterone decline are unknown in many cases. But, here are some known causes of low testosterone levels:

  • HIV/AIDS
  • Genetic Abnormalities
  • Medications
  • Pituitary Diseases
  • High Prolactin Levels
  • Trauma
  • Castration
  • Radiation
  • Chemotherapy

Your lifestyle and food choices also affect your T-levels. A study shows that an unhealthy diet, especially in men who are aged 45 and above, results in declining testosterone levels.

Another study was conducted involving about 8,500 adults and children. It showed that eating junk food exposes people to phthalates.

When you’re more exposed to phthalates, your testosterone levels can decrease by up to 29%.


5 Foods With Natural Testosterone Boosting Effects

1. Pomegranate

Not only is pomegranate delicious, it’s also a good source of vitamins C and A. These vitamins aid in preventing nitric oxide breakdown in the body.

A study on the effects of pomegranate shows that it can increase sperm count and testosterone production. Other positive effects of pomegranate include:

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  • Lowers blood pressure
  • Boosts immune system
  • Helps prevent cartilage damage and osteoarthritis
  • Improves digestion

We recommend that you make your own fresh pomegranate juice. Commercially made juices often contain huge amounts of sugar and preservatives which can end up doing more harm than good for your body.

There are other foods that have the same effects as pomegranate:

  • Citrus fruits
  • Ginger
  • Grapes
  • Onions
  • Celery
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2. Oysters

The popular belief that oysters are great aphrodisiacs has scientific basis.

Oysters contain high amounts of zinc which boosts the body’s testosterone levels. They’re also rich in vitamin D, selenium, and magnesium.

According to research, having zinc deficiency will cause your testosterone levels to decline.

If oysters aren’t available in your area, there are readily available foods which are also rich in zinc:

  • Yogurt
  • Oatmeal
  • Breakfast cereal
  • Beef
  • Low-fat or non-fat milk

Oysters also contain Omega-3 fatty acids that are usually found in fish. Omega-3 can help prevent heart disease, rheumatoid arthritis, and even depression.

3. Eggs

Eggs are packed with healthy cholesterol which plays a big role in increasing testosterone levels. It’s a misconception that eating eggs regularly is unhealthy.

Eggs also contain protein, vitamin D, and amino acids. This makes eggs a great source for increasing resistance, endurance, and muscle recovery as well. That’s why they have become a popular addition to bodybuilders and athlete’s diets.

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Other foods that can increase your HDL (high-density lipoprotein) a.k.a. “good cholesterol” are:

  • Olive oil
  • Whole grains
  • Fruits high in fiber
  • Flax
  • Nuts

D-aspartic acid can also be found in eggs. A study has found that D-aspartic acid can increase testosterone levels in middle-aged and young men who aren’t physically active.

Note that D-aspartic acid isn’t as effective for young men who do weight training. A study showed that their testosterone levels didn’t change. So if you’re physically active, you might not be able to reap the benefits of the D-aspartic acid in eggs.

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4. Organic Meat

Meats such as beef, lamb, or chicken have high-protein content and healthy fats. These can boost testosterone levels in your body.

However, we highly recommend that you only consume organic, grass-fed beef and other meats. These are more nutritious and leaner.

Consuming commercially bred meats might do more harm than good.

Meats that come from animals raised commercially are often treated with growth hormones. These can have disastrous effects on your own hormones.

Also, excessive protein intake may even lower testosterone levels, so watch your daily protein intake.

Here are other foods rich in protein:

  • Dairy products (yogurt, cottage cheese, low-fat milk)
  • Soy products (tofu, soybeans, soy milk)
  • Spinach
  • Kale
  • Nuts

5. Beans

If you need more zinc and protein in your body, you can also include beans in your diet.

White beans and kidney beans are protein-rich foods that are great alternatives to meat.

Beans are also good sources of vitamin C and other vitamins and minerals such as:

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  • Vitamin B6
  • Thiamin
  • Iron
  • Magnesium
  • Potassium

Another kind of bean that needs to be in your diet is the fava bean.

Fava beans contain L-dopa, which increases the brain’s dopamine levels and growth hormone levels. And when the levels of growth hormone increase, the Leydig cells in the testes will be able to produce more testosterone.


Featured Testosterone-Boosting Food: Fenugreek

Fenugreek has often been used in cooking. But, it’s now considered as a supplement for boosting testosterone levels.

Fenugreek also has a lot of health benefits:

  • Lowers levels of LDL cholesterol
  • Improves muscle mass and strength
  • Helps improve digestion
  • Increases sex drive

But like all good things, consuming too much fenugreek may also have side effects.

  • Digestive system issues (stomach ache, diarrhea, and bloating)
  • Hypotension
  • Gynecomastia

Testosterone is the most significant anabolic hormone in the body, and it's building blocks are literally formed by the foods you eat.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

Conclusion

Eating foods that help increase testosterone levels will have positive effects on your overall health. If you’re experiencing any symptom that your testosterone levels are declining, you may need to make changes in your diet.

Include foods high in protein like organic meats, eggs, and beans, as well as zinc-rich foods like oysters in your diet. Also, don’t forget fresh pomegranate that’s rich in vitamins C and A.

Consuming these foods in right amounts will help boost your testosterone levels.

Now that we’ve given you a list of 5 high testosterone foods you must be eating, there’s no reason not to get that testosterone level boost that you need.


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Alex Eriksson (Research Analysis)

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research-backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals.

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Mihai Voinea (Editor)

Mihai is a medical doctor and entrepreneur with a burning obsession for performance and health. Mihai is also an IronMan, ultramarathon runner, and co-founder of Marsilian, which owns two e-learning platforms for future medical students and doctors.





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