Ryan Douglas
"May 20, 2016 Ryan Douglas Nutrition, Testosterone Boosters,
(Last Updated On: September 25, 2023)
When it comes to increasing testosterone levels, there are a few ways you can go about doing it.
The thing is…
Many people don’t know that there are foods out there you can eat that can actually increase your body’s natural testosterone production.
We have come up with a list of the ten most effective foods that will help increase your testosterone levels, but first, let’s get a couple of things straight.
See The Top 15 Testosterone Boosting Supplements
15 Best Foods to Increase Testosterone
In previous articles, we have covered some overall lifestyle changes you can make to boost testosterone as well as the top testosterone boosters. Combine these with the top testosterone boosting foods and you can really make a noticeable difference in your testosterone levels.
Now let’s get to the best foods that will help naturally increase your testosterone levels so you can become a complete and well-rounded testosterone machine.
Here are the 15 best foods to increase testosterone.
#15 Ginger
Ginger is not only a great flavor to have in your food but it is also a natural testosterone booster.
This study showed that people who took ginger for only a few months saw a 17% increase in their testosterone levels. It has also been shown to increase antioxidant levels in rats in just 30 days.
It is thought that the reason for this is because ginger contains an antioxidant called Gingerol which helps to increase testosterone.
So, not only does ginger help to boost your testosterone levels, but it is also a great way to flavor your food.
#14 Leafy Green Vegetables
Leafy greens are an excellent source of vitamins and minerals, and they are also a great way to increase your testosterone levels.
Vitamin A, vitamin C, and magnesium have all been shown to help increase testosterone levels and are very common ingredients in testosterone boosting supplements.
Spinach and kale are two of the best leafy greens you can eat to boost your testosterone levels.
#13 Fortified Plant Milks
There are many fortified plant milks on the market these days, and they are a great way to increase your testosterone levels.
Fortified plant milk contain vitamins D and B6, which have both been shown to help increase the production of testosterone.
One way we get Vitamin D is through sunligh but many of us don’t get enough. Another great way to get vitamin is from fortified plant milk such as those made from almonds, soy, hemp, and flax. These milks contain 25% of a person’s vitamin D requirement per serving.
This study shows how Vitamin D raises testosterone in men while Vitamin B6 helps with the production of testosterone by stimulating androgen, which is a hormone that acts as a precursor to testosterone.
#12 Beans
Beans are a great source of protein, zinc, and fiber, and they are also good testosterone-boosting food.
Zinc is one of the best minerals out there to increase testosterone levels. This study found that zinc and magnesium supplementation increases free testosterone levels in participants. The good news is that this study showed you don’t need supplementation if you are getting enough zinc in your regular diet.
#11 Cocoa Products
Cocoa is not only a great source of antioxidants, but it is also a testosterone booster.
Cocoa helps raise test levels because it contains a compound called flavanol, which shows it may help increase the production of testosterone.
Choosing the right brand of cocoa can be tricky. For those who are looking to limit their intake of added sugars, consider choosing products that have no or only small amounts of sugar included in them, such as cacao powder and nibs, which provide an impressive amount of health and testosterone benefits without any negative impact from sweetness.
#10 Pomegranate
Ah yes, pomegranate, the weird-looking fruit that can be a major pain in the butt to eat, is also very good for you all around, including your testosterone levels. The juice is delicious and has been shown to increase the production of testosterone by 24% and also lowers blood pressure.
#9 Eggs
As many of us know, eggs are high in cholesterol. The thing is your body makes testosterone from cholesterol so you need to be eating some. Eggs also contain good fatty acids for testosterone production.
Don’t worry about your cholesterol levels shooting up from eating eggs either. That has proven not to be true many times so eat up.[...]"
(For the rest of Ryan Douglas' article on the 15 Best Foods To Increase Testosterone Levels click on The Athletic Build link above)
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
