If you’ve been feeling sluggish, struggling with low energy, or noticing a dip in motivation, your testosterone levels might be lower than they should be. Testosterone is a crucial hormone—not just for men, but for women too—affecting everything from muscle growth and metabolism to mood and libido. While synthetic supplements and hormone therapy exist, nature has its own powerful solutions.
Certain nutrient-rich foods can optimise testosterone production, providing essential vitamins, minerals, and healthy fats that naturally support hormonal balance. The best part? These foods don’t just boost testosterone—they promote overall wellness, making them a smart addition to any balanced lifestyle.
Here are Viva magazine 10 best testosterone-boosting foods.
1. Oysters: The King of Testosterone-Boosting Foods
There’s a reason oysters have a long-standing reputation as an aphrodisiac. These shellfish are loaded with zinc, a mineral crucial for testosterone production. Even a mild zinc deficiency can lead to reduced testosterone levels, making oysters one of the most effective natural sources to replenish your stores.
A single serving of oysters provides more than five times the recommended daily intake of zinc. Plus, they’re rich in protein and omega-3 fatty acids, both of which support overall health. If oysters aren’t your thing, other zinc-rich foods like crab, mussels, and pumpkin seeds can offer similar benefits.
2. Eggs (Whole, Especially Yolks): A Nutritional Powerhouse
For years, dietary cholesterol was demonised, but we now know it plays a critical role in hormone production. Testosterone is actually derived from cholesterol, and whole eggs—especially the yolks—are a fantastic source.
Egg yolks also contain vitamin D, another key nutrient for testosterone synthesis. Studies have linked adequate vitamin D levels with increased testosterone production, muscle strength, and overall vitality. If you’re concerned about cholesterol, opt for free-range or pasture-raised eggs, which offer a healthier fat profile.
3. Grass-Fed Beef: Quality Matters
Beef can be an excellent testosterone booster—when sourced responsibly. Grass-fed beef is higher in beneficial omega-3 fats, lower in inflammatory omega-6s, and provides key nutrients like zinc, iron, and B vitamins.
These nutrients play a role in energy metabolism and testosterone synthesis. However, balance is key: processed or conventionally raised red meat can have the opposite effect, increasing inflammation and potentially disrupting hormone balance.
4. Pomegranates: A Sweet Boost for Testosterone
Pomegranates are more than just a refreshing fruit—they’ve been shown to increase testosterone levels by up to 24% in some studies. They’re packed with antioxidants, which help reduce oxidative stress and cortisol (the stress hormone that can lower testosterone).
Drinking a daily glass of pomegranate juice or adding the seeds to your meals could support both hormonal health and heart function. Bonus: Pomegranates may also improve mood and circulation, both of which contribute to overall vitality.
5. Tuna, Salmon & Other Fatty Fish: Essential Omega-3s
Omega-3 fatty acids are essential for testosterone production, and fatty fish like tuna, salmon, and sardines are some of the best sources. They’re also rich in vitamin D, which has been linked to increased testosterone levels.
Regularly consuming fatty fish can enhance heart health, reduce inflammation, and support brain function—all of which contribute to long-term wellness. If you’re not a fan of fish, a high-quality omega-3 supplement could be a smart alternative.
6. Brazil Nuts: A Small but Mighty Testosterone Booster
Just two Brazil nuts a day can significantly impact testosterone levels. These nuts are one of the richest sources of selenium, a trace mineral linked to improved testosterone and sperm production.
Selenium also acts as a powerful antioxidant, protecting the body from oxidative stress that can impair hormone function. Plus, Brazil nuts contain healthy fats that support overall hormonal balance.
7. Dark Leafy Greens: Magnesium for Testosterone Regulation
Magnesium plays a crucial role in testosterone regulation, and dark leafy greens—such as spinach, kale, and Swiss chard—are excellent sources. Research suggests that magnesium supplementation can increase testosterone levels, particularly in active individuals.
Adding a generous portion of greens to your daily meals can enhance not just testosterone production but also energy levels and overall wellbeing.
8. Extra Virgin Olive Oil: Liquid Gold for Hormonal Health
Extra virgin olive oil is packed with monounsaturated fats, which are known to support hormone production. Some studies suggest that regular consumption can increase testosterone levels by up to 17%.
Additionally, olive oil is rich in antioxidants and anti-inflammatory compounds, making it a fantastic choice for overall health. Use it as a dressing, drizzle it over roasted vegetables, or add it to dips for an easy nutritional boost.
9. Ginger: Nature’s Testosterone Booster
Ginger has been used for centuries for its medicinal properties, and modern research confirms its benefits for testosterone. Some studies indicate that ginger supplementation can increase testosterone levels by up to 17%, making it one of the most potent natural boosters.
Ginger also reduces oxidative stress and inflammation, both of which can negatively impact testosterone. Whether in tea, smoothies, or savoury dishes, adding ginger to your diet is a simple way to support hormonal balance.
10. Garlic: The Cortisol-Reducing Superfood
Garlic contains allicin, a compound that helps lower cortisol levels. Since cortisol competes with testosterone, reducing stress through diet can have a significant impact on hormonal health.
For the best benefits, consume garlic raw or lightly cooked—think fresh garlic in salad dressings, dips, or added to meals at the end of cooking.
Bonus Tips for Maximising Testosterone Naturally
While these foods can support healthy testosterone levels, lifestyle factors play an equally important role. Here are a few additional strategies to naturally enhance testosterone production:
• Limit processed foods and excess sugar. High sugar intake can increase insulin resistance and elevate oestrogen levels, which suppress testosterone.
• Engage in strength training. Lifting weights and resistance exercises have been proven to increase testosterone naturally.
• Prioritise quality sleep. Sleep deprivation directly reduces testosterone production, making a solid 7–9 hours crucial.
• Manage stress effectively. High cortisol levels from chronic stress can negatively impact testosterone, so practices like meditation, deep breathing, and mindfulness can be highly beneficial.
Want a Meal Plan?
If you’d like a structured meal plan incorporating these testosterone-boosting foods, tailored to your specific goals, let me know! Optimising testosterone isn’t just about one or two foods—it’s about creating a sustainable, nutrient-dense lifestyle.
By integrating these powerhouse foods into your daily routine, you’ll be giving your body the best possible support for long-term vitality and hormonal balance.
