Testosterone Boosting Foods List

Testosterone Boosting Foods List: Foods can help the human body in many ways and you can also use food that can help you in increasing the testosterone levels as well.

And today we are here to tell you some of the best Testosterone Boosting Foods List to you. Because as you know if you can increase the testosterone levels naturally then it is much better then the supplement which increases the test.

I know many of the people don’t know what to eat and what to avoid for testosterone levels. And if you have still had some questions like How to increase testosterone levels quickly then we are gonna answer that as well.

And with increasing age, the testosterone levels of the human starts to decrease. You can get an idea with the below image.

Testosterone Boosting Foods List-testosterone-production
CC:BuildUpperChest.com

So, sit back and have your coffee, you will get all your answers on how to increase the testosterone levels of the human body naturally and with foods.

Testosterone Boosting Foods List

Without wasting much time let’s first discuss what are the foods that help in testosterone boosting.

Testosterone Boosting Foods List:

  1. Oysters
  2. Beef
  3. Ashwagandha
  4. Fenugreek
  5. Ginger
  6. Macadamia Nuts
  7. Almonds
  8. Bananas
  9. Low-fat milk with vitamin D
  10. Porridge Oats
  11. Spinach
  12. Wild Oats
  13. Coffee
  14. White Button Mushrooms
  15. Brazil Nuts
  16. Turmeric
  17. Ceylon Cinnamon
  18. Chili Peppers
  19. Basil
  20. Vitamin D foods
  21. Beans

If you don’t know what increased testosterone levels can do in your body then these are some changes that you will see when you have a good testosterone level.

If you have a good level of testosterone level then you will have a good libido and sex drive, growth of facial hairs, increase in muscle mass, good and improved confidence, improved focus and clarity.

Let’s explain each and everything about foods that we tell you in our detailed explanation of our Testosterone Boosting Foods List.

  • Oysters

Testosterone Boosting Foods List

This is the first food of our Testosterone Boosting Foods List. Oysters contain many testosterone boosting supplements inside it like zinc, Vitamin D, magnesium, selenium and copper.

And all these things help in increasing testosterone levels, endurance, sperm production, and muscle growth.

  • Beef

Testosterone Boosting Foods List

The second food of our Testosterone Boosting Foods List is Beef.

I think you all know that beef is a rich source of protein and it helps in building the muscle mass. But it also helps in increasing the testosterone levels as well.

But we are here to tell you to pick the beef of that cow which is fed only with grass without any kind of injections because in the market there are so many kinds of beef which are obtained from the Conventionally-raised cattle, which can reduce the testosterone levels of the person.

So pick carefully before going to buy the beef. Because if you purchased the wrong or conventionally raised cow’s beef then your testosterone level doesn’t go to increase and your estrogen levels increase by so far.


  • Ashwagandha

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The third food of our Testosterone Boosting Foods List is Ashwagandha.

This is one of the best natural testosterone boosting food because you can find out these on many naturally testosterone boosting supplements as well.

It is a kind of herb which is used by Asian people from centuries, as it helps in infertility and sexual dysfunction. And it is also known as Indian Ginseng.

It is proven in many studies that it helps in increasing the test levels, with a 167% increase in sperm count, 53% in semen volume, 57% increase in sperm motility. You can read that study as well here.


  • Fenugreek

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The fourth food of our Testosterone Boosting Foods List is Fenugreek. This is another kind of herb which is used by many Indians for its health benefits like sexual health benefits.

It is found in Western Asia and Southern Europe.

Fenugreek is mostly used as it increases the libido levels and testosterone levels as well.

It also increases the release of insulin which then helpful in increasing the muscle mass. It is also helpful in increasing the bone density, increasing energy levels, strengthens the immune system, improves performance etc.

You can read more about its benefits from a post from verywellhealth.com.


  • Ginger

Testosterone Boosting Foods List

The fifth food of our Testosterone Boosting Foods List is Ginger. This is another common household ingredient that you can found and purchase easily, and it has many health benefits as well as it helps in strengthening the immune system, prevention from many kinds of cancers, can help in lowering the cholesterol levels.

And in some studies, ginger is proven to increase the testosterone levels of diabetic rats (source). And in one another study conducted with seventy-five infertile men for around three months and they found that an increase in testosterone levels.


  • Macadamia Nuts

Testosterone Boosting Foods List

The sixth food of our Testosterone Boosting Foods List is Macadamia Nuts. These are one of the best nuts for the testosterone boosting, as it helps in boosting the test levels and also contains fewer polyunsaturates, which reduces the level of the testosterone inside the body.

Other nuts also contain polyunsaturates but these nuts contain those in very less amount.


  • Almonds

Testosterone Boosting Foods List

The seventh food of our Testosterone Boosting Foods List is Almonds. Almonds are high in zinc mineral which is important for the testosterone boosting, and the best part of Almonds is that you can eat it raw as well as roasted or you can add Almonds in your shakes as well.

And they also work as a libido booster as well, and if you eat an ounce of almonds before sleep then it also helps you in getting better sleep. But we prefer you don’t take this too much as it also decreases the testosterone levels if you take this more than the recommended dosage.


  • Bananas

Testosterone Boosting Foods List

The eighth food of our Testosterone Boosting Foods List is Bananas. Bananas contain many important things like bromelain enzyme, potassium, Vitamin B, which helps in boosting the testosterone levels as well.

And if you take one or two bananas before any workout as a pre-workout meal then it will provide you enough energy for a 90-minute session.

And it also works as a libido booster as well.


  • Low-fat milk with Vitamin D

Vitamin D is an important mineral for boosting testosterone levels, and if you can take this from milk then why not?

As you know milk is good for children and ladies but milk is also good for males as well. But before taking milk first check how much fat is present in the milk.

We always prefer to take low-fat foods, as it doesn’t do any kind of harm to your body.

  • Porridge Oats

Testosterone Boosting Foods List

The tenth food of our Testosterone Boosting Foods List is Porridge Oats. Oats are very healthy to take as a breakfast or as a pre-workout meal, as it contains many important ingredients like Phosphorus, magnesium, zinc, iron, vitamins etc.

They are a very good source of carbs, proteins, and fiber. And it also has anti-oxidants as well and can help you in lowering the cholesterol levels and improve the circulation of blood.

You can read more health benefits of the oatmeals from this awesome article.


  • Spinach

Testosterone Boosting Foods List

The eleventh food of our Testosterone Boosting Foods List is Spinach.

Spinach doesn’t affect the productions of the testosterone levels but it can help the human body in increasing the production of the testosterone levels.

Spinach has a natural steroid called “phytoecdysteroids” which affects the human body’s strength and muscle mass.

And spinach also helps you in boosting the libido, lowering the blood pressure of the body, and improves the circulation of the blood.

  • Wild Oats

The twelfth food of our Testosterone Boosting Foods List is Wild Oats.

These are a little bit different than the Porridge Oats, these have the same nutrients and minerals that you can find out in any oats. But this contains saponins, which helps the human body in increasing the testosterone levels.

But we suggest you to not to wash these oats with a high pressure of water as it washes out the saponins, which is present in the cover of these oats.


  • Coffee

Testosterone Boosting Foods List

The thirteenth food of our Testosterone Boosting Foods List is Coffee.

Coffee is an excellent source of caffeine which is also a great pre-workout and it also helps in boosting the metabolism which then reduces the body fat as well.

In many studies it is proven that coffee can help you in increasing the testosterone levels of the human body, like in one study, some elite athletes take around 4 mg/kg one hour before the workout and it is found that their testosterone levels raised by 12% compared with other athletes that don’t take coffee. (Source)

And it is also proven in many other studies as well. You can read them as well, Study II, Study III, Study IV.


  • White Button Mushrooms

Testosterone Boosting Foods List

The fourteenth food of our Testosterone Boosting Foods List is White Button Mushrooms.

White Button Mushrooms have a compound that works as an aromatase inhibitor (Aromatase is an enzyme which converts the free testosterone of the human body to the estrogen hormone), which is not a good thing.

That means your body has the free testosterone free inside the body and thats how it helps in boosting the production of the testosterone levels of the human body. (Source)


  • Brazil Nuts

Testosterone Boosting Foods List

The fifteenth food of our Testosterone Boosting Foods List is Brazil Nuts.

Brazil nuts have a compound called Selenium which is a natural testosterone booster, you can also find this compound in many other foods but the best source is Brazil Nuts.

And it is also proved that Brazil Nuts worked a testosterone boosting food. In a study with 32 male cyclists, and the researchers have found that they have an increase in their free testosterone. (Source)


  • Turmeric

Testosterone Boosting Foods List

The sixteenth food of our Testosterone Boosting Foods List is Turmeric.

Turmeric has a lot of health benefits and it is one of the most common spices used in Asia specifically in India, and it is originated from India as well.

And one of the health benefits of the turmeric is testosterone boosting. Turmeric has a compound known as Curcumin, which is great testosterone boosting ingredient. (Source)

Turmeric also helps in blocking the production of estrogen and it also improves the insulin sensitivity as well. You can read all the health benefits of the turmeric from this awesome post.

Many of my Indian friends also use this as their daily spice, and it is great to take and becomes Indian Foods that increase Testosterone.


  • Ceylon Cinnamon

Testosterone Boosting Foods List

The seventeenth food of our Testosterone Boosting Foods List is Ceylon Cinammon. There are no proven studies conducted with humans about the increase in testosterone boosting effects with Ceylon Cinnamon. But in many studies conducted with mice, it is proved that Ceylon Cinnamon can help the human body in increasing the test levels.

In a study conducted in Egypt, they conducted a research with diabetic rats with cinnamon and ginger, they gave rats around 500mg/kg for around one and a half month, they found that an increase in the weight of testes, decrease in sugar levels in blood, improved quality and quantity of semen, increase in test levels.

You can also study two more studies conducted with rats. Study II, Study III.


  • Chili Peppers

Testosterone Boosting Foods List

Yes, chilies can also help you in raising the testosterone levels, in a study conducted the University of Grenoble, the published a report that if you take chilies regularly then your testosterone levels start rising.

You can read more about this from this article by Telegraph.


  • Basil

Testosterone Boosting Foods List

Basils are many types but the best basil among them is the Holy Basil which is in India called “Tulsi”. In Ayurveda, it has so many benefits like reduces the stress, improves the working of liver etc.

And in one study with rabbits, it is found that Holy Basil or Tulsi can be effective for increasing their testosterone levels. You can read more about this study from this article.


  • Vitamin D foods

Testosterone Boosting Foods List

Vitamin D is one of the most important for testosterone production, that is why it gets its place in our Testosterone Boosting Foods List. Vitamin D can be found in many foods like mushrooms, salmons, sardines, milk.

And you can even get vitamin D from the sunlight and it is also proved in many studies that vitamin D can increase the free testosterone and natural testosterone as well.

In one study with 200 men, they take Vitamin D supplement daily for one year, and after the one year, they found increased testosterone levels as compared to the placebo group.

You can read more about this study from here.

  • Beans

Testosterone Boosting Foods List

Beans have so many health benefits like they are a great source of proteins and antioxidants, prevents fatty liver, they reduce the risk of cancer, etc.

But black beans, white beans, and kidney beans are the best source of Vitamin D and Zinc which then helps the body in increasing the production of testosterone hormone.

You can read more health benefits of beans from this awesome article.



These are the some Testosterone Boosting Foods List, and it can help you in knowing what to eat and what not to eat.

Testosterone helps the male body in many ways and that is why people are worried about their health, and if you are a vegetarian or vegan then you can pick what you like from our Testosterone Boosting Foods List.

But we still make another list of testosterone food vegetarian.

Testosterone Food Vegetarian

  1. Ashwagandha
  2. Ginger
  3. Macadamia Nuts
  4. Almonds
  5. Bananas
  6. Spinach
  7. Coffee
  8. Brazil Nuts
  9. Turmeric
  10. Ceylon Cinnamon
  11. Beans
  12. Vitamin D foods
  13. Basil

For vegetarians, there is not much variety in getting any kind of mineral or vitamin, because you need to take every vitamin from the vegetables or plant-based products. But there is still some testosterone food vegetarian.

Testosterone Boosting Supplements

Target organs of testosterone
CC: whatsteroids.com

Testosterone Boosting Supplements: Yes, we all know that nothing is better than a proper supplement. And that is why we also come with some of the best Testosterone Boosting Supplements for all of our readers.

There are so many testosterone boosting supplements in the market and it is tough to pick the best among them.

So, we are providing you some of the best testosterone boosting supplements list as well.

We also covered some of the best testosterone boosting supplement’s reviews in our blog. If you are interested in them you can read them as well.

First, we pick the best from the Amazon.com site, BRI Testosterone, it is one of the most reviewed testosterone boosters from the Amazon.BRI Testosterone Review

The Second testosterone boosting supplement is the Prime Male, it is another popular testosterone booster of the market.

 The third testosterone boosting supplement is the Testo Fuel. It is another famous testosterone boosting supplement.

Many of our readers mailed us about the list of the Foods that boost testosterone and lower estrogen, there are some foods that can help you with this problem.

I think some of you don’t know that male body also contains some amount of estrogen hormone which is a female sex hormone.

But it is not important when you are doing exercise for muscle or gains some lean muscles then estrogen blocks the growth in some amount.

And that is why athletes prefer some supplements that can block the production of estrogen and secretes more testosterone so that they can achieve what they want.

But you can get this from the foods as well, as foods don’t have any side effects of anything. So, here is the list of Foods that boost testosterone and lower estrogen.

Foods that boost Testosterone and Lower Estrogen

  1. Cabbage
  2. Broccoli
  3. Oats
  4. Corn
  5. Rice
  6. Barley
  7. Mushrooms
  8. Red Grapes
  9. Flax Seeds
  10. Green Tea
  11. Pomegranates

These are some of the foods that boost Testosterone and Lower Estrogen, you can do much more then just eating foods, you can add some more things if you want to increase the testosterone levels naturally.

And that leads to the another most common asked question which is How to increase testosterone levels quickly?

Benefits of Testosterone
CC: Jeffrey Dach MD
  • You can do other things to boost the production of the testosterone levels in the body like you can add some exercise in your routine, this will help you more in boosting the testosterone levels in your body then by only eating food.

And it is also proven that people who do exercise or lift weights daily have better levels of testosterone levels. And the link of the studies is as follows. Study I, Study II

  • You can also eat a balanced diet in which you take the proper amount of proteins, carbs, fibers, vitamins, minerals. It is also proven in one study as well. And you can read that study as well from here.

And if you are eating like a freak then I am sure your testosterone levels indefinitely gonna down. And this is also proved in a study as well.

  • Reduce Stress: Stress plays an important role in testosterone production, if you have so much stress, then I am sure you have low testosterone as well. Because stress can change the hormones of the body,

And high stress also increases the food eating, and then your body fat increases and then you gain extra body weight. You can start meditating to reduce the stress, or just go to the gym it also helps in reducing the stress.

  • Good Sleep, take a good sleep it also helps in increasing the production of the testosterone levels as well. It is also proved in many studies as well. You can read them from here.

The minimum amount of sleep that is needed is around 7 to 8 hours daily, but if you are taking five hours of sleep every night then I am sure you have 15% less production of testosterone, which is proved by this study as well.

  • Get enough sunlight, sunlight is the best source of Vitamin D, and Vitamin D is one of the important things for the production of testosterone inside the human body.

And from one study researchers found that half of the US citizens are deficient of Vitamin D. And from another study researchers said that if a person takes 3,000 IU of Vitamin D or Vitamin D3, then the production of testosterone can be increased by 25%.

These all things are also important to increase the production of testosterone, so you have to focus on both the things that we mentioned in our Testosterone Boosting Foods List and in the above paragraph.

Testosterone Foods to Avoid

People don’t have enough knowledge about what to eat and what to not, and that is why people often eat those things which harm their health, and that is the reason many of our readers also have a doubt about what foods to avoid for testosterone or testosterone killing foods.

There are foods that reduced the production of testosterone and increases the other hormone (estrogen) which is not required for muscle building.

So, today we are here to tell you about some foods that you have to avoid if you want to increase the production of testosterone.

Testosterone Foods to Avoid:

  1. Soy and Soy-Based Products
  2. Alcohol
  3. Low card Foods
  4. Processed Foods
  5. Vegetable Oil
  6. Licorice Root

These are some of the foods that can reduce the production of the testosterone levels or you can say testosterone killing foods, and in our complete explanation, you will get to know how they affect the testosterone production.

  • Soy and Soy-based products

Testosterone Boosting Foods List

Soy and soy products are one of the important protein sources for the vegan people who want to get a lean physique and big muscles, but if you take this above the minimum dosages, then it might be harmful to them as well.

Soy-based products contain phytoestrogens, it is a plant-based product, which imitates like the estrogen hormone, and then reducing the production of testosterone.

But it is still not proved that soy can reduce the levels of testosterone in humans, but in one study with rats, researchers found that taking phytoestrogens can reduce the levels of testosterone and increased the prostate weight.

But we still recommend you not to take more than the soy-based products like tofu, soy milk, miso, edamame.

  • Alcohol

Testosterone Boosting Foods List

Red Wine can provide you health benefits in many ways, but there are some cons with everything and this same applies with the Alcohol as well, if a person drinks alcohol in regular intervals, then it is going to reduce the T levels of their body.

ANd in one study with 19 adult men, taking or drinking 30-40gm of alcohol or 2-3 drinks can reduce the testosterone levels by 6.8% in three weeks.

  • Low card Foods

Carbs or carbohydrates play an important role in testosterone production. As we already told you about the balanced diet and how it increases the T production.

A balanced diet with high-quality carbs can help the human body in releasing the testosterone levels. You need to take all kinds of nutrients with healthy fats as well to trigger the testosterone production.

  • Processed Foods

Testosterone Boosting Foods List

We all know that processed foods are always high in spics, carbs, sugar, which is not required for a healthy and fit body. And you can understand that this is not a good or balanced diet, which then affects the production of testosterone.

Processed foods are filled with trans fats which are unhealthy fat. Which then increases the risk of heart-related diseases, and diabetes. And this is also proved by a study as well.

And in one another study, researchers found that 209 men who eat a lot of trans fat have 15% reduced production of testosterone. And in another study, researchers found 37% lower sperm count.

  • Vegetable Oil

Testosterone Boosting Foods List

Vegetable oil is another most commonly used thing in houses and the most commons oils are soybean, canola, cottonseed oil, corn. In many studies, researchers found that vegetable oil can reduce testosterone levels by a great extent.

And in one another study with 12 men and they found men who take polyunsaturated fat which is present in vegetable oil to have lower testosterone production.

  • Licorice Root

This is the most common ingredient used in candies and sweet beverages, and in many painkillers as well. But in one recent study researchers found that Licorice Root can affect the hormone production to some extent.

And in one study twenty-five, men take around seven grams of Licorice Root on daily basis, and they found a 26% of testosterone production in one week.

And in another study that is conducted with women, and they found that Licorice Root can affect their testosterone as well. They take around 3.5gm of Licorice daily and in just one menstrual cycle, their test levels dropped by 32%.

FAQ (Frequently Asked Questions)

Q – Which foods increase testosterone the most?

We already told you which foods increase testosterone the most, in our Testosterone Boosting Foods List. There is no magic behind boosting the testosterone, you need to do other things as well. Like doing regular exercise, maintaining good sleep and balanced diet, reduced stress.

Q – How to increase testosterone level by medicine?

You can boost your testosterone levels by using medicines, but for that we recommend you first consult your doctor then take any medicine. There are so many medicines available in the market that can help you in boosting the T levels by medicines. But, first, consult your doctor.

Q – How to increase testosterone?

The simple answer for this question is do regular exercise, maintain a good sleep with a balanced diet, don’t take the stress, start doing meditation, eat healthily and avoid alcohol and some other foods that we already mentioned above.

Q –  How can I raise my testosterone levels fast?

Eat healthy food, do regular exercise, eat protein and good carbs, minimize stress, take vitamins and minerals, take good sleep, start meditations, avoid testosterone killing foods.

Q – What foods are bad for testosterone?

Soy-based products, alcohol, processed foods, vegetable oil, Nuts, Flaxseeds.

Q – What are 5 foods that boost testosterone?

Vitamin D foods, Eggs, Bananas, Ashwagandha, Fenugreek, Almonds, Ginger, Spinach, Oats, Coffee. These are more than five.

Q – What is average testosterone level by age?

As the age increases the testosterone levels starts decreasing, the peak level is at the teenage, normal level of testosterone is 270 to 1070 ng/dL.

Resources:

  1. Antioxidant and androgenic effects of dietary ginger on reproductive function of male diabetic rats.
  2. Fenugreek to Boost Low Testosterone?
  3. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study
  4. 9 Health Benefits of Eating Oats and Oatmeal.
  5. Acute caffeine ingestion’s increase of voluntarily chosen resistance-training load after limited sleep.
  6. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists.
  7. Dose effect of caffeine on testosterone and cortisol responses to resistance exercise.
  8. Acute Effects Of 24-h Sleep Deprivation On Salivary Cortisol And Testosterone Concentrations And Testosterone To Cortisol Ratio Following Supplementation With Caffeine Or Placebo.
  9. White Button Mushroom Phytochemicals Inhibit Aromatase Activity and Breast Cancer Cell Proliferation.
  10. Effect of zinc and selenium supplementation on serum testosterone and plasma lactate in cyclist after an exhaustive exercise bout.
  11. Curcumin inhibits endometriosis endometrial cells by reducing estradiol production.
  12. Effect of Extracts of Ginger Goots and Cinnamon Bark on Fertility
    of Male Diabetic Rats
  13. Effect of Cinnamon Zeylanicum on serum Testosterone and anti-oxidants levels in Rats
  14. Effect of tulsi (Ocimum Sanctum Linn.) on sperm count and reproductive hormones in male albino rabbits.
  15. Effect of vitamin D supplementation on testosterone levels in men.
  16. What are the health benefits of beans?
  17. Physically active men show better semen parameters and hormone values than sedentary men.
  18. Serum testosterone, growth hormone, and insulin-like growth factor-1 levels, mental reaction time, and maximal aerobic exercise in sedentary and long-term physically trained elderly males.
  19. The effect of nutritional factors on sex hormone levels in male twins.
  20. Hormonal changes in normal men under marginally negative energy balance.
  21. Prevalence and correlates of vitamin D deficiency in US adults.
  22. Effect of vitamin D supplementation on testosterone levels in men.
  23. Dietary soy-phytoestrogens decrease testosterone levels and prostate weight without altering LH, prostate 5alpha-reductase or testicular steroidogenic acute regulatory peptide levels in adult male Sprague-Dawley rats.
  24. The health benefits of wine.
  25. Effect of moderate alcohol consumption on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged men and postmenopausal women: a diet-controlled intervention study.
  26. Trans fatty acid intake is inversely related to total sperm count in young healthy men.
  27. Relationships between types of fat consumed and serum estrogen and androgen concentrations in Japanese men.
  28. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise.
  29. Licorice consumption and serum testosterone in healthy man.
  30. Licorice reduces serum testosterone in healthy women.


About Robert

I am the founder and owner of Fit Territory. I am passionate about fitness and hope that my experiences can either inspire or help anyone who is looking to improve their overall physical and mental health.

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