15 "Highest Testosterone" Boosting Foods To Include In Your Diet Today

• Cocoa helps increase testosterone production from cells in the testicles called Leydig cells (1).
• Magnesium supplementation increased testosterone levels in healthy men with lower baseline testosterone levels (2).
• Vitamin D has also been shown to help regulate testosterone levels in men (4)

Hello and welcome to the world of testosterone-enhancing foods! As you may know by now,  testosterone is the essential hormone that influences everything from muscle growth and fat loss to sex drive and mood in men. It's really no secret that food can affect our hormones, and when it comes to testosterone, certain foods are especially effective in naturally increasing levels.

In this article, we'll examine the top 15 "highest testosterone" boosting foods that you'll want to start eating right away. These foods are not only delicious, but also insanely high in essential nutrients and compounds that have been shown in studies to boost testosterone production and function.

So, whether you're a fitness fanatic looking to bulk up, a man looking to improve your sex life, or simply looking to improve your hormonal health, these foods are a must-try. Prepare to learn about the novel and exciting ways that food can improve your testosterone levels and overall well-being. Here are the 15 foods that we will be discussing further in this article:

1. Cocoa Products

2. Spinach

3. Dairy Milk Fortified with Vitamin D

4. Kale 

5. Collard Greens

6. Oysters

7. Shellfish

8. Fatty Fish or Fish Oil Supplements

9. Tuna

10. Egg Yolks

11. Extra Virgin Olive Oil

12. Fortified Plant Milk

13. Pomegranate

14. Garlic

15. Ginger

15 Testosterone-Boosting Foods

Luckily, diet and lifestyle changes can make a significant impact on testosterone levels, especially when combined with exercise and other healthy habits. Here are the15 foods that have been shown to enhance testosterone production or function in men, according to scientific research. So, let's get started!

1. Cocoa Products

Cocoa products, including cocoa powder and dark chocolate, contain compounds known as flavanols that may help to boost testosterone levels. Certain flavonoids, including cocoa flavonoids like quercetin and apigenin, have been shown in studies to help increase testosterone production from cells in the testicles called Leydig cells (1). Cocoa products are also a good source of magnesium, which as mentioned earlier, may boost testosterone levels. Incorporating cocoa powder into your diet can be as easy as adding it to smoothies or using it to make healthy desserts.

2. Spinach

Spinach is a nutrient-dense vegetable that is rich in vitamins and minerals, including magnesium, vitamin B6, and vitamin E. According to a study published in the journal Nutrients found that magnesium supplementation for 4 weeks increased free and total testosterone levels in healthy men with lower baseline testosterone levels (2). Spinach is also a good source of nitrates, which are believed to increase nitric oxide production and improve blood flow. Improved blood flow has been associated with increased testosterone levels in some studies (3). Incorporating spinach into your diet can be as easy as adding it to salads or smoothies.

3. Dairy Milk Fortified with Vitamin D

Milk from cows that have had vitamin D added to them is a fantastic source of calcium and vitamin D. Bones need both vitamin D and calcium to stay healthy. It has also been shown that vitamin D aids in controlling testosterone levels in men (4). Testosterone levels were found to be greater in men who took vitamin D supplements than in those who did not, according to a study published in the journal Hormone and Metabolic Research. That's why it might be a good idea to drink vitamin D-fortified milk if you want to maintain normal testosterone levels and strong bones.

4. Kale

Kale is a cruciferous vegetable that is high in vitamins A, C, and K, as well as folate and calcium. Like spinach, kale is also a good source of magnesium, which as mentioned earlier, may boost testosterone levels. In addition, kale contains indole-3-carbinol, a compound that has been shown to reduce estrogen levels and increase testosterone levels in some studies (5). Incorporating kale into your diet can be as easy as adding it to smoothies, salads, or roasted vegetable dishes.

5. Collard Greens

Collard greens are a good source of magnesium and can be included in a diet to increase intake of this mineral. Eating more magnesium-rich foods, such as collard greens, may help promote healthy testosterone levels in the body (6). However, it should be noted that collard greens have not been specifically studied for their ability to boost testosterone. Additionally, collard greens are also a cruciferous vegetable that may have multiple health benefits, such as aiding digestion and muscle movement, improving skin, and enhancing sleep (7).

6. Oysters

Oysters are a well-known aphrodisiac and have long been considered a natural testosterone booster. This is because they are high in zinc, a mineral that plays a critical role in testosterone production. A study published in the journal Biological Trace Element Research found that supplementing with zinc increased testosterone levels in sedentary older men (8).

7. Shellfish

Oysters aren't the only shellfish that can help increase testosterone levels; crab and lobster are also rich in zinc. Supplementing with a zinc-containing multivitamin led to higher testosterone levels in men, according to a study published in the Journal of the International Society of Sports Nutrition (9). Clams and mussels are also good options for those looking for zinc-rich shellfish.

8. Fatty Fish or Fish Oil Supplements

Omega-3 fatty acids, which can be found in abundance in fatty fish like salmon and tuna, have been associated with higher testosterone levels in men. Men who took fish oil supplements for 60 days or more had higher semen volume than men who took the supplements never or only occasionally, according to a study published in 2019 in JAMA Network Open (10). In a similar vein, men who took fish oil supplements for 60 or more days had larger testicles than those who took the supplements never or only occasionally (11).

9. Tuna

Tuna is high in vitamin D, which has been shown to increase testosterone levels in addition to being a fatty fish. Plus, a study concluded that supplementing with 100g of tuna meat for at least 15 days can result in an increase and/or regulation of testosterone hormone blood levels in men (12). Canned tuna contains vitamins, fatty acids, and minerals such as calcium, iron, zinc, iodine, ole, copper, and selenium, according to the study (13).

10. Egg Yolks

As was mentioned above, increasing testosterone levels can be aided by vitamin D, which is abundant in egg yolks. Cholesterol, a building block for testosterone, is abundant in egg yolks as well. Example: a study in the International Journal of Sport Nutrition and Exercise Metabolism found that consuming whole eggs increased testosterone levels, while consuming only egg whites did not have the same effect (14).

11. Extra Virgin Olive Oil

Higher levels of testosterone have been linked to the consumption of monounsaturated fatty acids, which are found in abundance in extra virgin olive oil (EVOO). Examples include a 17.4% increase in testosterone levels in young, healthy men after just three weeks of EVOO consumption (15). In addition, the antioxidants in EVOO can help to protect against the oxidative damage associated with low testosterone. Incorporating EVOO into a healthy diet has been linked to improved health and higher testosterone levels.

12. Fortified Plant Milk

Fortified plant milks, such as soy milk, almond milk, and oat milk, can be a good source of vitamin D and calcium, which are necessary for healthy bones and muscles. These nutrients have also been linked to elevated testosterone levels. Fortified soy milk led to significant increases in testosterone in a two-month study of healthy men (16). Plant milk is a healthy alternative to dairy milk for those who are lactose intolerant or following a vegan diet.

13. Pomegranate

The antioxidant-rich pomegranate has been linked to increased testosterone levels and other health benefits. Drinking pomegranate juice for two weeks increased testosterone levels by 24% in a study of healthy men (17). Other healthy compounds, like polyphenols, can be found in pomegranate juice and contribute to its overall health benefits. You can increase your testosterone and improve your health simply by eating more pomegranate.

14. Garlic

Garlic has been used for centuries as a natural remedy for a variety of health conditions, including boosting testosterone levels. Garlic contains compounds that stimulate the production of testosterone, such as allicin and diallyl disulfide. Studies have shown that consuming garlic can significantly increase testosterone levels and improve overall health. A study was conducted where healthy adults between the ages of 21 and 50 were given either a placebo or aged garlic extract for 90 days. The participants who received aged garlic extract had a significant increase in levels of a marker for testosterone production compared to those who received the placebo. (18). Adding garlic to your diet can be an easy and delicious way to boost testosterone levels naturally.

15. Ginger

Ginger is a spice that has been used in traditional medicine for centuries to treat a variety of health conditions, including low testosterone levels. Ginger contains compounds that stimulate the production of testosterone, such as gingerol and shogaol. a systematic review published in 2019 analyzed the effect of ginger and ginger extracts on testosterone levels and found that ginger may have a positive effect on testosterone (19). Ginger also has anti-inflammatory properties and can improve overall health. Adding ginger to your diet can be an easy and delicious way to boost testosterone levels naturally.

Conclusion

In conclusion, the hormone testosterone is vital to men's health and wellbeing, and diet plays a major role in sustaining healthy levels. If you want more energy, muscle mass, sex drive, and overall health, then you should incorporate the 15 "highest testosterone" boosting foods into your diet.

Boosting testosterone levels isn't just about what you eat; it's also about how much time you spend working out, how well you manage stress, and whether or not you indulge in harmful vices like smoking or drinking too much.

If you take care of yourself on all fronts, you can raise your testosterone levels and reap the many benefits that come with doing so. So, immediately begin including these tasty and healthful foods in your diet and experience the benefits!

Enjoy reading? Check out this related article: 5 Best Testosterone-Boosting Exercises That Are Backed By Science

References

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2. Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011;140(1):18-23. doi:10.1007/s12011-010-8676-3 https://pubmed.ncbi.nlm.nih.gov/20352370/
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