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Can Foods Boost Testosterone for Men and Women?

14 Foods to Support Low Testosterone Treatment

Regulating healthy testosterone levels isn’t all about the foods that you eat. In fact, studies have found that zinc may play an important role in the production of testosterone. However, if you feel like you are experiencing the symptoms of Low-T, radical treatments such as testosterone replacement therapy (TRT) needn’t be your first port of call. Instead, there are easier and more natural ways to regulate your hormones. Eating some of the world’s testosterone-boosting foods is one of them. It is unlikely that testosterone levels will change with diet for men who are already of healthy body weight. But in men with the potential to achieve a healthy body weight by making positive dietary changes, testosterone levels can increase.

Some studies suggest BPA can leach into food and disrupt the production of hormones, lower testosterone, and affect sperm production, resulting in poor sperm quality and reduced fertility. Extra virgin olive oil (EVOO) is known to have many heart health benefits, but there is also some evidence that it can boost testosterone. A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone.

But it’s not just affecting older men; men of any age can show symptoms. However, there’s still insufficient research to support the use of fenugreek for most health conditions, including testosterone levels. Studies are ongoing regarding the effect of soy on health and fertility. Soy does testosterone affect metabolism not currently appear to lower testosterone levels or affect sperm health, but if you’re concerned about your fertility, you may consider limiting your consumption of soy. A plant-based diet emphasizes whole, plant-based foods like vegetables, fruits, and legumes while limiting meat, dairy, and processed foods.

Let’s explore these diets and educate you on how particular food choices can directly impact your testosterone levels and overall wellness. Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress. There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone.

Her interests and passion are in anti-aging medicine, integrative pain management, medical cannabis, medical facial aesthetics, insomnia, PRP facial and pain injections. Recreational drug abuse, though, is something you can and should avoid, especially since studies support (47) how much of a factor they can play into Low T and fertility issues. But it’s also true that there are certain cuts of lean beef that, when consumed in moderation, can actually increase your testosterone.

It’s true that a 2020 study (12) reported a «Western» diet consisting of fried foods, processed snacks, high fat, and red meat could cause adverse effects on men’s T levels and sperm count. A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the «dual-hormone hypothesis» clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That means you want to find ways to naturally relieve stress to keep your testosterone levels up. The amino acid aspartic acid is known for its ability to increase testosterone production naturally. That said, D-aspartic acid reviews are mixed, with some studies showing that it isn’t effective. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels.

It’s also critical for those who have testosterone deficiency as just making shifts in their diet can significantly impact their treatment. While diet is just one part of the formula, knowing what food to consume will be a great help on your journey to reach optimal testosterone levels. Zinc plays a crucial role in helping the body convert testosterone into a substance that stimulates prostate growth and hair growth. A healthy diet usually provides enough zinc daily (about 11 mg for men and 8 mg for women), but oral supplements are available for people with low zinc levels. Doctors say not to take intranasal zinc, which has been linked to a loss of the sense of smell. Taking too much oral zinc (more than 40 mg a day) can cause nausea, vomiting, diarrhea, or headaches. Supporting testosterone levels can be achieved through a combination of lifestyle changes, particularly focusing on exercise and stress management.

When Jackie isn’t working, you can find her at Combat Club where she trains kickboxing and Muy Thai. Testosterone is a key player in the development of the penis, testes, and the prostate gland. In smaller amounts, it also contributes to ovarian function and influences overall health, according to the Society for Endocrinology. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans.

Researchers have established that being overweight or obese is one of the primary causes of low T in men. Studies have also shown that losing weight can result in naturally gaining back some testosterone (48). Among the biggest testosterone-killing foods are those that have been processed, meaning they’ve been canned, cooked, frozen, packaged, or had their nutritional content altered or removed. Cocoa products like dark chocolate and cocoa powder are also high in magnesium, but that’s not the only thing that gives them T-boosting cred.