Foods That Increase Testosterone Naturally, Sounds Impossible?

How To Boost Your T With Food

I know this is going to sound crazy, but you can actually increase testosterone levels naturally with a diet and I am going to show you how.

The one misconception is that only injections or hormonal treatments can increase testosterone levels in men but the reality of the situation is that boosting your T is much easier than you think.

But there is more to diet than you would expect. When I first started being a bit more careful with my diet, eating clean, drinking less alcohol I realized my quality of life started improving.

I felt better, more energetic, self confident thanks to higher testosterone and general well being.

Your optimism and healthy approach begin to be contagious for other people who quickly notice a change in the way you carry yourself.

And yes, on certain days you won’t be able to keep up with your resolutions. Don’t worry, next day brings you new opportunities to follow a good diet.

Very quickly it will become part of your routine and you won’t even have to think what you should eat.

OK, so let’s have a look what are the simple tips you should follow to see your testosterone increase in no time…and naturally.

Meat & diary

  • Meat (predominantly beef) also known a ‘sex drive diet’ directly influences your testosterone levels and of course libido. Beef is an example of good-quality red meat (grass-fed or organic) rich in zinc, vitamins B3, B12, B6, iron and selenium. A 100g piece of raw ground beef provides 32 per cent of a person’s recommended zinc intake. Beef liver is an exceptional source of vitamin D.
  • Red meat such as pork and lamb are some of the best sources of zinc, and boosting your daily consumption of these meats will allow you to hit your recommended daily zinc intake. Keep animal fats in check, choose only lean cuts of beef and avoid eating it every day
  • Eggs are a very diverse nutrient. Egg yolks are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which support testosterone production. Egg whites are super rich in proteins which helps build your muscles.
  • Low-fat milk with vitamin D is a great source of protein and calcium. The vitamin D will help you keep T levels in check. Make sure you choose milk that’s fortified with vitamin D.

Fish & Sea Food

  • Tuna is an excellent source of omega-3 fats and vitamin D, helping you live longer and stimulating testosterone production. It’s good for your heart, rich in protein, low on calories and may reduce risk of prostate cancer. One of the most powerful sources of testosterone for men. Eat canned or fresh
  • Wild salmon contains magnesium, vitamin B and omega-3 and is an excellent addition to the list of testosterone boosting foods.

  • Oysters are the number-one food source of zinc, which blocks the enzyme that converts testosterone to estrogen. Zinc is especially important if you work out, since intense exercise can deplete testosterone. Oysters are also known as an aphrodisiac. It’s pretty simple – testosterone increases your libido…dose it carefully 🙂


  • Mackerel, a fatty fish, is a fantastic source of vitamin D. Studies have shown vitamin D can increase testosterone levels, often dramatically.

Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.

Vegetables & Fruit

  • Spinach has long been considered one of the best foods naturally increasing testosterone boosting foods around and has been Popeye’s food of choice for a reason! Spinach is a natural source of magnesium, vitamin B6, and iron that are well-known as fantastic testosterone boosters.
  • Beans are probably by far the most underestimated contributors to male hormone health. White, kidney, and black beans are all considered sources of vitamin D and zinc. As a bonus, they are full of plant-based proteins that can protect heart health.


  • Ginger will get you a T boost but also reduce inflammation and improve sexual function. In some animal studies testosterone levels nearly doubled (!!!) after ginger intake.
  • Garlic, lemons and citrus fruits are great to naturally increase testosterone levels as they lower your cortisol levels which means testosterone can be more readily produced.

You Are What You Eat

So now you know which foods will naturally increase your testosterone levels but watch out for food that  have exactly the opposite effect. Follow the few tips to make sure all your effort of boosting testosterone were in vain:

Go easy on the sugar – it decreases testosterone levels in the blood by as much as 25 percent. Some foods can reduce a person’s testosterone levels.

Avoid processed foods – many frozen or prepackaged meals and snacks are processed foods. They offer
little nutritional value and tend to be high in calories, salt, fat, and sugar.

In particular, processed foods often contain high amounts of trans fats, which can reduce testosterone levels and impair testicular function.

Steer away from canned or plastic-packaged foods and drinks as they may impact negatively your hormone levels by converting testosterone into estrogen.

Moderate amounts of alcohol – drinking too much reduces testosterone levels and may cause infertility in men and women.

Remember, the key to everything is balance and moderation. Try out new foods from meat, diary, fish, fruit, and vegetables see how it works for you. You will soon feel like a new person. And as usual, share your experiences under the post.


  1. Hello JR, you are bringing up an interesting point. And yes, you are right, smoking just like drinking or taking illegal drugs may decrease your T levels. The rule of thumb is what is not good for your health it’s also not good for your testosterone.


Leave a Reply to JR Cancel reply

Your email address will not be published. Required fields are marked *