Your diet is one of the most significant pillars of healthy living, influencing countless bodily functions and internal processes. But diet and lifestyle play a much more profound role than many of us assume, reaching as far as your hormonal health — which includes the production of testosterone.
It’s therefore no surprise that healthy eating habits can increase your testosterone levels and support your well-being. Both how much you eat and what you consume are relevant in this context because your body absorbs an array of nutrients, vitamins, and minerals from the foods you eat.
Some of these foods, however, are more nutrient-dense than others and some provide very little nutritional value. Others, in turn, can prove detrimental to your health over time. So how do you navigate and learn what’s right for you?
What Foods Should You Be Eating to Increase Testosterone?
Nutrient-rich foods are like an elixir for a healthy life, keeping up with your body’s demands to function seamlessly. For testosterone health, in particular, some foods are better than others — with a few potentially going as far as increasing testosterone levels in your bloodstream.
A healthy and versatile diet is the key to success. Here’s how different foods can impact your testosterone levels.
Fatty Fish and Fish Oil
While it might not be for everyone, supplementation with fish oil has been found to positively correlate with testicular function. A study conducted on over 1,000 healthy men found that taking fish oil (omega-3 polyunsaturated fatty acids) impacted both hormone levels and semen quality.
If you don’t like taking supplements, consider going straight to the source. Examples of fatty fish include salmon, sardines, herring, and mackerel.
Legumes
Providing you with a large range of vital minerals, such as zinc, manganese, phosphorus, and magnesium, legumes offer an array of health benefits. While low in fat, legumes can make a healthy supply of iron, fiber, and protein.
A recent study published in 2023 found that a Mediterranean-style diet high in legumes (including a low-carb intake and eating 80% organic foods) was able to increase testosterone levels in men.
Dark Leafy Greens
Dark green vegetables, such as collard greens, kale, and spinach are great sources of fiber, iron, and vital minerals, such as magnesium and potassium. While low in calories, they’re incredibly nutrient-dense and can be beneficial for your heart health and boost your immune system.
In addition, data collected from 125 adult males showed that low consumption of dark green vegetables was common among men who were diagnosed with testosterone deficiency, suggesting that a higher intake of leafy greens may be needed for healthy testosterone levels.
Honey
Honey contains a vast amount of healthy substances, including flavonoids, antioxidants, and boron. A meta-analysis found that honey can improve serum testosterone levels by boosting the production of LH (luteinizing hormone) and making the Leydig cells of the testis more viable.
Nonetheless, more targeted research is required to confirm the relationship between honey and testosterone.
Eggs
Eggs provide your body with zinc, iron, and vitamin D. The latter is important for the production of testosterone as a study found that compared 165 participants. It concluded that vitamin D supplementation may increase testosterone levels due to significant changes to baseline values.
Another study that compared 30 resistance-trained young men found that consuming eggs led to increased testosterone levels, however, individuals consuming whole eggs experienced higher increases than those who consumed egg whites only.
Foods with Flavonoids
Flavonoids are naturally occurring substances with different phenolic structures that can be found in many types of dark vegetables, onions, fruits, and teas. Flavonoids can also be found in nuts, including the skin of almonds.
A recent study found that flavonoids play an important role in allowing cholesterol to enter the mitochondria and hence, impact the production of testosterone in the Leydig cells.
Milk and Dairy Products
Milk contains estrogens and saturated fats, and can be fortified with vitamin D. While promoted as indispensable for healthy living in the past, a Japanese study determined there’s a strong connection between a high consumption of milk and dairy products and the increased occurrence of testicular and prostate cancer.
Another study published in 2018 also concluded that the high intake of dairy was counterproductive for your testosterone levels. However, there’s still much debate about the extent to which dairy might impact the male hormone.
What Diet Helps Boost Your Testosterone More Than Others?
Our experiences, religious systems, and cultural backgrounds significantly shape what and how we eat. Some diets may be able to support hormone health and can increase testosterone levels in the process. But are there really diets that work better than others?
A common misconception is that stable testosterone levels mean you have to eat lots of protein, a.k.a. meats. However, scientists have not been able to prove this theory.
According to researchers at the University of Miami Health System, no differences in testosterone levels were identified for men following a plant-based diet versus those eating traditional Western diets that also included meats.
As a result, a carnivore diet doesn’t necessarily enhance serum testosterone, however, red meat can provide the body with zinc, magnesium, and polyunsaturated fats — all of which can play a role in testosterone production.
Another review also found no correlation between plant-based diets and serum testosterone levels, suggesting that a vegan or vegetarian diet likely will not adversely impact testosterone levels.
The ketogenic diet, also known as the keto diet, focuses on the consumption of healthy fats, alongside some protein, while carbohydrates are reduced. The idea is for glucose to not be used as a source of energy and for your body to burn fat instead.
Research conducted on individuals with type 2 diabetes found testosterone levels significantly increased for those who followed a keto diet. Interestingly, it also identified increased levels of vitamin D — which has independently been linked to improved testosterone levels.
Testosterone Health Starts One Eating Habit at a Time
Remember that eating healthy also means eating in moderation, limiting alcohol consumption, and avoiding sugary drinks and foods. Stay healthy — one eating habit at a time.
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