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5 Best Foods That Increase Testosterone (From A Nutritionist)

Generally, testosterone levels decrease with age and genetic or testicular injury. So, do you want to increase your testosterone? Indeed, there are many foods that increase testosterone levels naturally.

No doubt, it may sound unrealistic to increase male hormones with only food, but it is actually possible. Combining testosterone-boosting food with regular exercise and healthy lifestyles can significantly increase the testosterone level even at 52.

Here is a list of the 5 best foods and activities that can help you naturally improve your testosterone level.

Table of Content

5 Best Foods That Increase Testosterone Naturally

A low level of T-hormone in the body, typically in early puberty, may result in the loss of proper development of male secondary sexual characters and organs. In old age, low T-level causes weakness, erectile dysfunction, decreased sperm concentration, as well as bone and muscle fatigue. Scroll down to find the foods that increase testosterone levels naturally. 

Leafy Green Vegetables

Leafy Green Vegetables

Generally speaking, vegetables are considered a good source of nutrients to maintain overall health. In particular, leafy green vegetables are rich in magnesium, iron, folate, fiber, calcium, and potassium, which make them a natural testosterone booster. 

Besides it, vitamins A, E, and potent antioxidants promote sperm concentration. The high magnesium content in dark veggies reduces the oxidative stress in the body that eventually results in T-hormone production. 

Therefore, people suffering from a decline in their T-hormone, either due to age or injury, should focus on magnesium-rich vegetables. 

What Vegetables Are High In Testosterone?

Following is the list of vegetables that boost testosterone:

  • Kale
  • Spinach 
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Turnips
  • Cabbage
  • Swiss chard

Shellfish and Fatty Fish

Shellfish and Fatty Fish

Seafood is a good source of omega 3 fatty acids. Mainly, shellfish and fatty fish such as oysters, tuna, salmon, and sardines are good for male reproductive health since they are packed with healthy nutrients that boost metabolism and promote general health. 

Moreover, cold-water fatty fish are typically packed with high-quality nutrients and long-chain omega 3 fatty acids. These fatty acids help to improve the testosterone in serum and semen. Also, docosahexaenoic acid in fatty fish improves sperm health. 

Apart from these, shellfish and fatty fish have a good profile of zinc, vitamin D, and protein that balance the hormones and maintain them. 

What Seafood Is High In Testosterone?

Here is the list of seafoods that boost the testosterone level in the body:

  • Salmon
  • Tuna
  • Sardines
  • Trout
  • Shrimps
  • Herring
  • Mackerel
  • Scallops
  • Lobsters
  • Mussels
  • Clams

Fortified Plant Milk

Fortified Plant Milk

Hormonal balance is enhanced with vitamin D. You can get your dose from fortified plant milk, especially if you may spend less time in the sun these days. Drinking almond, hemp, coconut, and flax milk can provide you with enough nutrients to produce T-hormone normally. 

The hormones in men are better regulated by plant milk than animal milk. Because animal milk (cow’s milk) contains more fats and the female hormone “estrogen,” it has the potential to lower testosterone levels. For this reason, fortified plant milk is the preferred way to increase T-hormone.

As an alternative, you can also eat fortified cereals, juices, or other dairy products to meet your nutrient needs.

Garlic and Onions

Garlic and Onions

Garlic and onions are two other foods that increase testosterone levels. The combination of garlic and onions can successfully raise low testosterone levels. Both of these are high in antioxidants and other substances that combat free radicals and inflammation, resulting in enhanced testosterone production.

Garlic, in particular, includes allicin, a molecule that lowers cortisol hormones, indirectly, raising T-hormone in the body. Onions also contain diallyl disulfide, which boosts testosterone levels in the body.



According to experts, pomegranates are one of the greatest fruits for increasing testosterone. It is a traditional fruit that is beneficial for addressing fertility concerns, sexual wellness, stress reduction, and overall health.

In fact, it is high in flavonoid antioxidants, which protect the Leydig cells (testosterone-producing cells) from damage. It eventually leads to the maintenance and elevation of low testosterone levels. According to studies, persons who consume pomegranates regularly have a 24 percent increase in T-hormone levels in their bodies.

Furthermore, eating pomegranates or drinking their juice promotes heart health and increases vitality.

Do Bananas Increase Testosterone?

The myth that bananas are the food that kills testosterone is not based on fact. Even if it is a false statement. Bananas are excellent for increasing testosterone levels and improving sex drive. 

No doubt, the nutritional profile of bananas lacks a significant amount of protein and healthy fats. Still, it is high in the enzyme “bromelain,” which is especially beneficial in raising the male hormone profile.


Consuming bananas can help a guy naturally raise his T-level, boost his libido, improve sperm concentration, aid fertility, and promote overall sexual health. In addition, it contains vitamin B and potassium, which aid in increasing muscle mass and energy.

Are Almonds Good for Testosterone?

We’ve all heard that almonds are healthy for your eyes, lower your blood cholesterol, and help you lose weight. However, when discussing almonds and testosterone, things take a different course.

Certainly, almonds are a good source of protein and monounsaturated fatty acids. However, almonds’ components are more than just a source of protein and fat. Studies have shown almonds to have a considerable impact on men’s growth hormones.


Actually, almonds contain SHBG, which counteracts the effects of T-hormones. The presence of a high concentration of PUFAs and phytosterols in them can also have a substantial impact on testosterone synthesis.

Therefore, if you wish to eat foods that increase testosterone levels, avoid almonds and walnuts.

How Can I Raise My Testosterone Levels Fast?

Food can play a significant role in hormone balance. However, if you focus solely on eating to achieve fast results, it is uncertain for this to occur. Thus, aside from a healthy diet, there are a few other factors to consider if you want to increase your testosterone and sperm count. 

However, because there are various reasons why a man’s T hormone profile is low, we’ll look at several natural strategies to boost your hormone levels fast. 

Boost Testosterone And Lower Estrogen

The following are a few things you may consider to boost your testosterone levels naturally.

  • Keeping yourself physically active is important because all types of exercise can help to improve hormone balance. In particular, high-intensity interval training and weight lifting are incredibly beneficial to testosterone levels.
  • To increase testosterone levels, you can take creatine monohydrate and caffeine supplements. However, for the best benefits, you should pair it with exercise.
  • Testosterone replacement therapy can help with dangerously low testosterone levels. You can acquire testosterone by injections, tablets, skin patches, or topical creams.
  • Also, keep your calorie consumption to a minimum. You should eat a well-balanced diet with a moderate amount of healthy fats and carbohydrates.
  • You should avoid stress and anxiety because they can have long-term effects on T-hormones and fertility.
  • Increase the amount of vitamin D in your bloodstream by getting it from the sun, pills, or foods.
  • Apart from vitamins, zinc acts as a testosterone booster, so you should take zinc in the form of supplements or foods as well. 
  • Furthermore, some best testosterone boosters for erectile dysfunction are vitamin B3, B9, ginseng, fish oil, and magnesium.
  • Try to get a good night’s sleep. A healthy night’s sleep can increase your physical activity, which leads to testosterone optimization. Quality sleep also improves fertility and muscle strength.
  • In addition to nutrient supplements, you should take testosterone-boosting herbs. Some of them are ashwagandha, Tongkat Ali, shilajit, and ginger extract, which are commonly available as supplements. It is an effective way to increase testosterone levels and promote fertility in men.
  • Alcohol and other addictive drugs can significantly reduce testosterone levels. Therefore, you should avoid alcoholism or taking other drugs to raise your testosterone level.


What is the one food that raises testosterone by 52?

Fatty fish is one of the best testosterone booster foods. You can eat tuna, salmon, and sardines, which naturally raise testosterone even when you’re aging. Fatty fish contains healthy fats and vitamins that are essential for testosterone production. 

How can I increase my testosterone and sperm count?

Taking vitamin D supplements and doing workouts daily may help you raise your testosterone and sperm count naturally. Besides it, getting quality sleep and giving up alcoholic habits also help. 

How to increase sperm motility naturally?

You can naturally increase the sperm count and motility with food. Moreover, quitting smoking, alcohol, and a sedentary lifestyle will improve sexual activities. Also, exercise and get enough sleep to improve your sex drive and sperm concentration. 

What supplement has the most testosterone?

Vitamin D is beneficial in optimizing the testosterone profile in young or older men. Besides it, magnesium and zinc supplements can also help raise the T-hormone profile.


When it comes to low testosterone levels, you are certainly not alone. More and more men are experiencing low T levels these days. But it is not just the older man that this is happening to.

Younger men are now experiencing these levels of low testosterone as well (hormone imbalance can occur at any age.) Fortunately, you can naturally optimize it with foods that increase testosterone. Increasing the T-hormones helps you develop sexually, improve fertility, and increase libido.

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