12 Foods That Naturally Boost Testosterone (Backed by Research)
Testosterone is the main male sex hormone, which plays a crucial role in everything from muscle mass and bone density to energy levels and libido. After a certain age, testosterone levels decline naturally, but having a complete diet can support healthy levels. While no single food is a magic bullet, research shows some specific foods and nutrients that can positively influence testosterone production.
Here are 12 foods that can naturally boost testosterone levels, backed by clinical and scientific research.
1. Onions
Onions have been studied for their testosterone-improving properties since the 1960s. In 2019, a review of research found that onion consumption increases testosterone levels primarily by boosting luteinizing hormone (LH), which signals the testes to produce more testosterone, and by providing antioxidants that protect testicular cells from oxidative damage.
Other animal studies consistently show positive effects, and one human study found that onion extract increased testosterone in healthy men.
You can consume raw onion in salad, sandwich, or salsa, or you can cook it into stir-fries, soups, or grilled dishes.
2. Eggs
Eggs are a rich source of cholesterol, which is a precursor for testosterone synthesis, as well as zinc and Vitamin D, which are two key components directly linked to testosterone production.
You can enjoy scrambled eggs, boiled or poached eggs, or make an omelette with vegetables. Try consuming 2 to 3 whole eggs daily.
3. Fatty Fish (Salmon, Mackerel, Sardines)
Fish are an excellent source of Omega-3 fatty acids and Vitamin D. These contribute to your overall cardiovascular health and reduce inflammation, which can impair testosterone production. Vitamin D in fish is crucial for testicular function and overall hormone balance.
You can consume two to three servings of fatty fish per week. You can grill, bake, or add to salads with seasoning of your choice.
4. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens are filled with magnesium, a mineral that plays a key role in over 300 bodily processes, including testosterone production. Studies have shown that higher magnesium intake is linked with higher testosterone levels.
They are also rich in antioxidants that reduce oxidative stress. You can add to your smoothie, salad, or sauté as a side dish.
5. Ginger
Ginger has been shown to increase testosterone levels in animal and some human studies, likely by enhancing luteinizing hormone production and acting as a powerful antioxidant that protects the testes from oxidative stress.
You can use fresh or dried ginger in teas, stir-fries, or smoothies.
6. Pomegranates
Pomegranates are rich in antioxidants, mainly punicalagins, which have been shown to reduce oxidative stress and support healthy blood flow. Studies have shown that pomegranate juice can increase salivary testosterone levels and improve mood. Consume 100% pomegranate juice or eat the fresh seeds.
7. Oysters
Oysters are one of the richest natural sources of zinc, a mineral essential for testosterone synthesis. Zinc deficiency is directly linked to low testosterone and impaired fertility. You can enjoy fresh oysters as an appetizer, or consume canned oysters in stews or pasta.
8. Tongkat Ali (Eurycoma longifolia)
Tongkat Ali is a herbal extract from Southeast Asia that has strong evidence. Research shows that it can significantly increase testosterone levels, reduce cortisol (stress hormone), and improve libido.
You can consume standardized supplements by a reputable brand and follow product dosing instructions.
9. Fenugreek
Fenugreek seeds contain diosgenin, a precursor for sex hormone synthesis. Several randomized, double-blind trials have confirmed that fenugreek extract significantly increases testosterone levels in men.
You can add fenugreek seeds to your recipes or consume them in a supplement form. Must follow product dosing instructions.
10. Ashwagandha
Ashwagandha is an adaptogenic herb and one of the most well-studied botanicals for testosterone support. It can increase testosterone by reducing cortisol and prolactin, which can inhibit the hypothalamic-pituitary-gonadal axis.
Research shows testosterone increases of 10-22% in men who consume ashwagandha on a daily basis.
You can consume a standardized supplement. Typical doses range from 300-600 mg daily.
11. Honey
Honey, particularly raw honey, is a source of natural sugars, antioxidants, and trace minerals like boron, which plays a role in hormone metabolism.
While animal studies show honey can increase testosterone and luteinizing hormone, human data is more limited. However, honey is a great natural energy source and pairs well with other testosterone-supporting ingredients.
You can consume raw honey in moderation as a natural sweetener in teas, oatmeal, or smoothies. Or try Royal Honey by TurnOn, which is a blend of various botanicals, royal jelly, and real honey to improve testosterone levels and contribute to overall sexual health.
12. Garlic
Garlic contains compounds like allicin that can reduce cortisol levels and potentially support healthy testosterone production. Some studies suggest it may also improve blood flow and sperm quality.
You can add fresh garlic to almost any savory dish: sauces, marinades, stir-fries, or roasted vegetables.
The Bottom Line
For better testosterone levels, you need to avoid Low-Fat Diets. A study found that men on a fat-restrictive diet had lower serum testosterone than men on a non-restrictive diet.
High-Sugar and Ultra-Processed Foods are also not beneficial for male sexual health. These contribute to obesity, insulin resistance, and inflammation, all of which lower testosterone.
Testosterone is a key hormone for men's health, and diet plays a significant role in maintaining healthy levels. Incorporate these 12 foods into a balanced, whole-foods-based diet for the best results.
Focus on healthy fats, lean proteins, and antioxidant-rich vegetables. By making strategic dietary changes, you can naturally support your hormone health, energy, and vitality.
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