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Best Foods to Boost Testosterone

Jan 12, 2022

By Team Nutrex Research

When you think of testosterone, what are the first few thoughts that run across your mind?

Increase in muscle, improved sex drive, facial hair growth and being the most important hormone for males are among some of the most common associated effects of testosterone.

While there are many different benefits of the primary sex hormone for males, it’s important that we know how to continue to boost natural testosterone levels over time.

In fact, there are many different ways to help boost test levels including your food choices on a daily basis.

Let’s take a look at some of the most common food items that can actually help increase testosterone but first, let’s dive into exactly what testosterone is and why it’s important.

What is Testosterone?

To put it simply, testosterone is a male sex hormone within the androgenic family that acts as a vital importance to the body. The same can be said with estrogen for females due to the important factors that help with the menstrual cycle and bone formation.

Testosterone and estrogen share similar properties with their roles played in sexual health and hormonal properties with men and women respectively.

During the early part of the life cycle, males experience testosterone production at peak levels with puberty in the teenage years. These levels tend to stay high until they eventually start to decline with men in their late 30’s or once they reach 40 years of age.  

Higher levels of testosterone can be linked to numerous effects and is notable for those using HRT (Hormonal Replacement Therapy) to help deepen the voice, increase facial hair growth and assist in muscle mass improvement.

If you’re a male over the age of 30 and have noticed a softened body composition along with chronic issues of feeling tired or unenergized and the inability to sustain a high sex drive, you may have low testosterone levels.

However, it’s not the end of the world if you have low test.

By checking in with your physician, you can undergo treatments to help improve your test levels once the body’s natural production slows down such as TRT (Testosterone Replacement Therapy) to help keep your body in an optimal state.

Eating specific foods can also help improve testosterone naturally with corresponding vitamins and minerals that can be found within.

Now that we’ve covered what exactly testosterone is and why it’s important, let’s check out what are the best foods to look for to help boost test levels.

Alpha-T
Alpha-T

#1 – Oysters

The bioavailability of zinc that’s found in oysters has been liked to help with reproductive functionality and sexual health.

Fun fact — Oysters contain 74 mg of zinc per serving at 3 ounces which is nearly 493% of the daily value according to a Zinc Health Professional graph. [1]

Zinc deficiency is commonly associated with low testosterone levels and oysters contain very high levels of zinc which can help boost testosterone naturally.

A study at Wayne State University School of Medicine recently concluded that zinc is important in the modulation of serum testosterone levels. [2]

So, the next time you see oysters on the appetizer menu at a restaurant, feel free to order away if you might be feeling a bit lackluster in the downstairs department.

#2 – Onions

Commonly used as an ingredient in many dishes, onions have many health benefits that follow including antiasthmatic and antibiotic effects [3].

Onions have been shown to help aid in the process of luteinizing hormonal production which improves the conversion of androstenedione to testosterone making it an effective item to consume. [4]

Onions also help improve blood flow with its nitric oxide boosting properties and can be considered an important effect for helping boost natural test levels with the increased blood flow into the testis. [5]

#3 – Tuna

Tuna

Often considered a “bro food” by the bodybuilding community, tuna is an inexpensive way to improve protein intake as well as a low-cost testosterone booster.

Tuna has been linked to its sexual health benefits that feature libido improvements as the main calling point when referring to the properties of this omega-3 laden chicken of the sea.

If you check the nutritional info, you’ll see that tuna is rich with Vitamin D.

Why is Vitamin D important to testosterone? 

Studies have found that there is beneficial evidence in subjects who had erectile associated problems and when introduced to Vitamin D replacement therapy, were shown to have improved erectile function. [6]

Tuna is relatively cost effective and is a great way to improve daily protein intake within your regular diet. 

#4 – Hot Sauce

Overload eccentrics is exactly as it sounds. In this method, an athlete is lengthening a muscle, typically while lo

Considered mostly as a condiment, hot sauce surprisingly makes our list as one of the best testosterone boosting ‘foods’ for its benefits relating to capsaicin.

“Capsaicin is a chili pepper extract with analgesic properties. Capsaicin is a neuropeptide releasing agent selective for primary sensory peripheral neurons. Used topically, capsaicin aids in controlling peripheral nerve pain. This agent has been used experimentally to manipulate substance P and other tachykinins. In addition, capsaicin may be useful in controlling chemotherapy- and radiotherapy-induced mucositis.” [7]

Because of capsaicin’s properties, an increase in sex drive is very present when consuming hot sauce.

A study that was conducted on a group of mice presented valid evidence that the presence of capsaicin helps stimulate the development of the gonad. [8]

I know what you’re thinking and don’t be that guy to put your gut in insufferable pain as you down an entire bottle of Texas Pete because it’ll help your friend down below…

If you’re already a lover of spicy foods and find yourself adding hot sauce to everything, then you’re in luck — dab away!

#5 – Egg Yolks

Another vitamin D enriched protein source, egg yolk is a great addition to your diet when looking to improve natural testosterone levels with a cost-effective price tag.

Although there have been many controversies surrounding the cholesterol content of egg yolks and the widespread popularity of egg whites being the preferred choice within the daily diet, yolks are a primary contributor to help enhance androgenic properties.

Next time you’re about to throw away your yolk when making breakfast, don’t be afraid to add it in. Simply adjust to the fat intake which typically is around 5g per yolk and you’ll be good to go.

#6 – Almonds

Almonds

Not only is this delicious protein packed snack filled with healthy fats and countless benefits but it’s also a great food source to help boost testosterone naturally.

Almonds can help with this as they reduce LDL-cholesterol which is commonly associated with decreased androgenic findings. [9]

This heart healthy snack is low in saturated fats and is packed with fiber among many others – effectively reducing LDL-cholesterol [10] making it a powerful and health oriented nutritional source you can eat daily.

#7 – Ginger

Ginger has been well regarded as one of the top foods to enhance testosterone production and boost overall fertility.

Conflicting studies put the phenomenon to the test by introducing different perspectives to determine if indeed ginger can help with test production.

The trials found that ginger supplementation helped improve LH production and reduced oxidative stress and lipid peroxidation [11] within the testes.

While there have been no studies with humans, the research conducted has shown profound evidence linking ginger as being a great addition to the diet to help with underlying benefits related to reproductive health.

References

1. Fact Sheet for Health Professionals – Zinc. U.S. Department of Health & Human Services https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
2. Nutrition. 1996 May;12(5):344-8. Zinc status and serum testosterone levels of healthy adults. Department of Internal Medicine, Wayne State University School of Medicine, Detroit, Michigan, USA. https://www.ncbi.nlm.nih.gov/pubmed/8875519
3. Phytother Res. 2002 Nov;16(7):603-15. Onions–a global benefit to health. Department of Plant Genetics and Biotechnology, Horticulture Research International, Wellesbourne CV35 9EF, UK. https://www.ncbi.nlm.nih.gov/pubmed/12410539
4. Biomolecules. 2019 Feb; 9(2): 75. Published online 2019 Feb 21. doi: 10.3390/biom9020075 Testosterone in Males as Enhanced by Onion (Allium Cepa L.) Saleem Ali Banihani https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6406961/ <
5. Biomolecules. 2019 Feb; 9(2): 75. Published online 2019 Feb 21. doi: 10.3390/biom9020075 Testosterone in Males as Enhanced by Onion (Allium Cepa L.) Saleem Ali Banihani https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6406961/
6. Int J Endocrinol. 2018; 2018: 3720813. Published online 2018 Jan 8. doi: 10.1155/2018/3720813 Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study Giacomo Tirabassi, 1 Maurizio Sudano, 2 Gianmaria Salvio, 1 Melissa Cutini, 1 Giovanna Muscogiuri, 3 Giovanni Corona, 4 and Giancarlo Balercia corresponding author 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5817208/
8. Biotech Histochem. 2013 Jan;88(1):10-8. doi: 10.3109/10520295.2012.724083. Epub 2012 Sep 27. Effects of capsaicin on testis ghrelin expression in mice. Department of Histology & Embryology, Faculty of Veterinary Medicine, University of Uludag, 16059 Görükle, Bursa, Turkey. https://www.ncbi.nlm.nih.gov/pubmed/23013364
9. Nutr Rev. 2011 Apr;69(4):171-85. doi: 10.1111/j.1753-4887.2011.00383.x. Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions. Department of Nutritional Sciences, The Pennsylvania State University, University Park, Pennsylvania 16802, USA. https://www.ncbi.nlm.nih.gov/pubmed/21457263
10. Nutr Rev. 2011 Apr;69(4):171-85. doi: 10.1111/j.1753-4887.2011.00383.x. Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions. Department of Nutritional Sciences, The Pennsylvania State University, University Park, Pennsylvania 16802, USA. https://www.ncbi.nlm.nih.gov/pubmed/21457263
11. Biomolecules. 2018 Dec; 8(4): 119. Published online 2018 Oct 22. doi: 10.3390/biom8040119 Ginger and Testosterone Saleem Ali Banihani https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316093/