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8 types of foods that boost testosterone

The Best Foods To Increase Sperm Count and Motility

Check with your doctor to make sure that what you are experiencing is a part of the natural decrease in testosterone production. Fenugreek is another herbal extract with a longstanding medicinal history, often used as a natural remedy for low testosterone levels. Studies have shown fenugreek’s ability to increase testosterone levels, support muscle growth, and improve libido. Dark greens are a great source of magnesium and other micronutrients useful in maintaining optimal testosterone levels.

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Many of these supplements does semen contain testosterone ingredients, such as herbs, that could potentially interact with medications or cause other dangerous side effects. If you suspect you may have low testosterone, consult a healthcare professional for proper testing. These medications can come with the risk of serious side effects, so make sure you discuss all of them with your doctor.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. But a male birth control pill that is both safe and effective may be on the horizon, according to a new study. The largest improvements are seen with moderate- or high-intensity resistance exercises involving large muscle groups, such as squats and bench presses. By Lindsey DeSoto, RD, LDLindsey DeSoto, RD, is a registered dietitian specializing in nutrition and health and wellness content. I3C is known to possess antioxidant and anti-inflammatory properties that may support overall hormone regulation for both sexes. Other shellfish that are good sources of zinc include crab, lobster, shrimp, clams, and mussels.

Be cautious when storing food in plastic containers, as Bisphenol-A (BPA), found in some plastics, cans, and food packaging, disrupts hormones and inhibits testosterone production. Frequent BPA exposure over six months is linked to a significant drop in testosterone levels. Diet and lifestyle can affect your hormonal health, including your testosterone levels.

According to a 2013 study, those who worked in environments with lots of BPA had lowered testosterone levels. While the average consumer isn’t exposed to nearly that level of BPA, one article found that a vast majority of men attending a fertility clinic had BPA in urine samples. While reducing your intake of foods prepackaged in this way may not make all of the difference, it can’t hurt, and encourages eating fresher foods. Vitamin D is a major resource the body needs when it comes to hormone production, specifically testosterone. Milk is an important component of any diet to develop and maintain strong bones and teeth, but with the added benefit of a vitamin D boost, you’re further increasing the benefits. Food is the fuel that we put into the burner, and so it can largely dictate how our bodies grow and respond to the environment, and it can even affect hormone production.

Testosterone is the primary hormone that determines biologically masculine traits. This is the hormone that makes it possible to develop larger muscles, and it is the hormone that drives the libido. In order to maintain muscle mass, healthy bones, and a healthy sex drive, our bodies must produce a healthy level of testosterone. Surgical interventions can unblock tubes, while hormone treatments may be prescribed if the issue is related to hormonal imbalances. Consulting with a doctor is essential for appropriate diagnosis and treatment. To increase rapid sperm motility, focus on consuming foods rich in antioxidants and amino acids, such as berries, nuts, and seeds.

Walnuts are loaded with omega-3 fatty acids, which help boost sperm volume and promote efficient blood flow to the genitals. While a certain level of stress is inevitable in our lives, your diet and supplement habits can help you better manage your stress and cortisol levels. Balancing your cortisol levels is the best way to achieve healthy testosterone levels and to feel your most confident self. Leafy greens like spinach, lettuce, and collard greens are high in magnesium, an essential mineral that helps combat oxidative stress — preventing damage from toxins in the environment. This mineral can prevent damage to your reproductive system and testosterone levels as well. The good news is there are natural ways to rebalance your testosterone levels through diet and natural herbs, so your body functions at its best. But first, let’s look at the signs of low testosterone and the relationship between your stress hormone and testosterone.

If you don’t eat fish regularly, consider taking a fish oil supplement that contains DHA and EPA omega-3s. Flavonoids are naturally occurring substances found in many fruits and vegetables, onions, honey, olive oil, and some beverages, including chamomile tea, wine, and beer. They have antioxidant qualities and have a positive impact on testosterone levels by inhibiting testosterone from converting into a compound called estradiol. Although there is no established recommended daily allowance for flavonoids, doctors estimate that most U.S. adults average between 200 and 250 mg per day. Flavonoids are available in numerous supplement forms, and there are reportedly no adverse effects from a high intake of flavonoids from plant-based foods. Fenugreek uses for men include remedying erectile dysfunction and other male problems, such as baldness.

Much of the time, men in their 40s and 50 notice symptoms of lower testosterone — which may be a natural decline due to aging. But if you are overweight, have insulin resistance, are under lots of stress, or aren’t sleeping well, you might have worse symptoms. If your testosterone has dipped because of these factors, the best way to boost it is with diet and lifestyle changes. It’s important to remember that while nutrition is a powerful tool, maintaining overall balance and consistency in your lifestyle is key to long-term success. Before making significant changes to your diet or exercise routine, consult with a healthcare professional to ensure these strategies are tailored to your individual needs and health goals. By making informed choices, you can take full advantage of the benefits these foods offer and maximize your physical potential.

Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don't eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job. Avocados are also rich in healthy fats, which support hormone production. 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. Among types of shellfish, oysters are the highest in zinc, a mineral essential for testosterone production. A 2018 review of studies suggests that garlic can help increase testosterone along with sperm production and fertility. Researchers attributed these effects to the antioxidant properties of garlic, which increases the efficiency of testosterone-producing cells (called Leydig cells) in the testicles and ovaries.