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7 Foods that Boost Testosterone (Naturally)

At Penuma®, we are conscious of the entire system that surrounds men’s health. We believe that a healthy body and a healthy mind work in tandem to regulate our day-to-day lives. Therefore, our choices, whether to meditate, work out, or just eat the right foods, can have health benefits that reach far beyond what you might expect.

When things are out of whack, you need to start making lifestyle choices a little more carefully. That’s why today, we are coming to you with a list of foods that can naturally address lower-than-average levels of testosterone.

Before you resort to drastic measures like testosterone replacement therapy, we think it’s important to try switching to a healthy diet with natural testosterone boosters, adding in regular physical activity (like strength training or high-intensity interval training), minimizing stress, and making sure you get enough sleep.

Our big question is: who doesn’t want to snack their way to better sexual health?

What is Testosterone?

Testosterone is the primary male sex hormone and anabolic steroid that plays a key role in sexual function in adult males. While it is present in women, the levels of testosterone in men are seven to eight times higher than in women, similar to the presence of estrogen in men.

The hormone has two purposes (one as an anabolic hormone and one as an androgenic). The anabolic effects include increased lean muscle mass, strength, and bone density. The androgenic effects are all to do with the maturation of sex organs throughout life, deepening the voice, and hair growth.

As the key hormone for regulating male sexuality, testosterone is critical for sperm production and overall male fertility.

Testosterone levels decrease as men age, which is why it’s so important to ensure that your nutrition needs are being met. Testosterone deficiency negatively impacts reproductive health, hair loss, and erectile dysfunction.

Foods that Boost Testosterone

The two most important nutrients for boosting testosterone production are Vitamin D and zinc, so most of these foods will be packed with these critical nutrients that have the power to transform your t-production.

Overall, the foods that boost Testosterone are:

  1. Fatty Fish
  2. Oysters and Shellfish
  3. Eggs
  4. Beans
  5. Milk
  6. Olive Oil
  7. Ginger

1. Fatty Fish

Fish are an excellent source of protein (which has been shown to increase testosterone in healthy men) as well as a great source of vitamin D, vitamin B6, and Omega-3 fatty acids.

So not only is that Tuna steak good for increasing your levels of testosterone, but it’s also a great choice for fending off heart disease. One serving of tuna can meet all your daily vitamin D needs. Just be careful not to overdo it.

The more fish you eat (especially larger fish like tuna and salmon), the higher your intake of mercury. Long-term mercury exposure has the opposite effect on your long-term health.

2. Oysters and Shellfish

Oysters and other shellfish are also great for regulating normal testosterone levels. These bivalves and crustaceans are full of zinc and protein while still being incredibly low-fat.

They are the perfect supplement to your weight-loss-focused diet but can still fuel your next weight lifting session. It doesn’t hurt that they are delicious too.

3. Eggs

Everyone’s favorite morning source of protein is also a great option for optimizing your sexual health. Egg yolks are a rich source of vitamin D. Unfortunately for breakfast food lovers, too many eggs are bad for your cholesterol.

If you’re prone to heart health issues, keep the eggs to an occasional serving for breakfast instead of before and after each exercise session. It’s been a long, long time since raw eggs were en vogue for weightlifters.

Take a page out of their books and keep it light.

4. Beans

Legumes are a critical part of a balanced diet and a natural complement to cereals or grains.

They are great sources of zinc, fiber, and plant-based protein, so you can protect your heart while optimizing your sexual health. One of the best things about beans is that there are so many types and styles to choose from.

Pinto beans, kidney beans, and even baked beans are great choices for nutrition-rich food.

5. Milk

Whether you reach for the real stuff or more eco-friendly plant milk, milks are a great source of vitamin D.

Many plant milks and low-fat milks are fortified with vitamins, so you can make sure you are getting the essential nutrients to make your bones strong while increasing your sex drive.

6. Olive Oil

Olive oil is one of the secret ingredients of the ancient world. It’s been shown to improve the production of testosterone, but it is also a heart-healthy alternative to bad cooking fats. It can help lower blood pressure, which will translate to stronger erections and sometimes more stamina in the bedroom.

One tacit benefit is an increase in luteinizing hormones which stimulate the testicles to produce more testosterone.

7. Ginger

This last ancient superfood is one easy way to achieve optimal health. A 2012 study shows that three months of daily ginger supplements increased testosterone by almost 20% in men with fertility issues, although scientists believe that it contrives even more to overall sperm health.

So bottoms up on the ginger.

What Foods Decrease Testosterone?

Some foods, especially those high in fat and protein, can suppress testosterone levels. What are the foods most commonly associated with lowering your testosterone levels? They include:

  1. red meat, especially processed meat
  2. drunk foods (alcohol, pizza, sugary cereals)
  3. chocolate

Excess consumption of any one of these can affect your overall health and performance at work or school. However, as with many aspects of health and fitness, there are many factors other than food which can affect your levels. It is important to focus on the average level of testosterone production in the body before jumping to conclusions and start avoiding certain foods.

Bottom Line on Foods that Boost Testosterone

Even a few changes to your diet can help testosterone production, lower cholesterol, and help prevent unwanted weight gain.

Couple this with lifestyle changes, and you could find a whole new you.


This content is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

Please note that individual results may vary. The potential complications, risks, benefits, and alternatives, including no surgery, will be discussed with you at length before proceeding with any procedure.

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