A disappointing testosterone result can transform the supermarket into a pharmacy. Suddenly each oyster, egg and avocado seems to come with a hormonal promise
Food matters, but “testosterone-boosting” is a loose description. No breakfast will send your healthy testosterone to its zenith. What a better diet can do is avoid deficiencies, a healthier weight and enough energy and fat to make hormones normally.
These foods can help with that:
1. Oysters
Oysters lead nearly every testosterone-food list because of their incredible zinc content. A serious zinc deficiency can lower testosterone, and correcting it may help it return back up.
That does not mean that extra zinc maintains extra testosterone production. If you already get the former, then six oysters are dinner – not hormone therapy.
2. Eggs
Eggs provide you with protein, fat, selenium, and vitamin D. The yolk contains cholesterol, a precursor that your body uses to manufacture steroid hormones.
Eating eggs does not directly dump cholesterol into your testosterone factory, but they’re an easy way to build a filling, nutritious meal.
3. Salmon
Salmon can provide you with protein, omega-3 fats and vitamin D as well. Vitamin D deficiency sometimes coincides with low testosterone, but supplements haven’t consistently juiced men with extra hormone if their previous levels were healthy.
Sardines, trout and mackerel are good options, too.
4. Lean beef
Beef provides protein, zinc, and iron. Pick leaner cuts and modest portions, though, to avoid going overboard with calories, rather than thinking of it as a testosterone prescription.
Chicken, turkey, and even seafood, can provide many of the same nutrients with less saturated fat.
5. Greek yogurt
A bowl of Greek yogurt usually offers you plenty of protein with a minimum of effort beyond digging out a spoon. That protein helps maintain your muscles, especially if you’re trying to lose weight.
Which reminds me: Losing extra abdominal fat has a more reliable testosterone-raising effect than any so-called “booster” food.
6. Extra-virgin olive oil
Olive oil makes the list for one simple reason: Dietary fat is a necessary component for making normal hormones, which this common oil is an easy source of.
A splash over your greens or salads is enough, though drinking it straight by the glass will quickly add calories without adding much testosterone.
7. Pumpkin seeds
Pumpkin seeds are a good source of magnesium, zinc, and unsaturated fats. Try tossing in a handful of them to your yogurt, oatmeal, or salads.
They’re calorie-dense, though, so a small handful is fine. Emptying that bag of seeds regularly runs a risk of stealthily sabotaging a weight-loss plan.
8. Beans and lentils
Protein-rich beans and lentils offer other nutrients, including magnesium, fiber, and complex carbs.
Fiber helps with cholesterol, and with blood sugar control. With a better metabolism, your body is in a better environment maintain normal hormone production.
9. Spinach and other leafy greens
Leafy greens provides magnesium, folate, and many other plant compounds. They won’t give you a testosterone boost, but they’re a nice foundation for the rest of a healthier diet, focused on healthier weight and your cardiovascular system.
That goes for fresh or frozen varieties. There’s no point in buying a fancy bag of frozen spinach if you can’t be bothered to use it.
10. Berries
Berries provide fiber and antioxidants without too many calories. Again, they’re not a direct testosterone booster, but can cut into your dessert calories and help your arteries. They can definitely aid with erections, too, but they won’t raise hormone levels directly.
What should you expect from these foods?
If your diet has been poor, or you’re deficient in zinc, vitamin D, or magnesium, then fixing that can help your testosterone levels return to an appropriate range. If you’re doing well otherwise, though, a better diet isn’t going to transform you. It can help maintain what you have, and support a healthier weight, but it won’t skyrocket your body’s testosterone production.
The bigger trends may affect you more. Eating enough protein, with moderate amounts of fat, plenty of fruits and vegetables. Cutting calories to maintain a decent waist size has a bigger impact on your hormones than any cupboard full of “testosterone superfoods.”
Getting enough sleep, resistance training, cutting back on heavy drinking, and treating sleep apnea also matter. Our guide to increasing testosterone may talk more about these.
Persistent symptoms such as low sexual desire, fewer morning erections, loss of strength, or unexplained fatigue should get proper testing. Two separate morning testosterone measurements are usually required before deciding if there’s a deficiency. You may want to take a look at our guide to low libido as well, since there may also be a hormone issue with lack of desire in your case.
Eat the oysters if you enjoy them, but don’t expect dinner to replace a diagnosis.
