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Increase Your Testosterone Levels with These 8 Foods

Last Updated: January 13, 2020
Published by Jay Bot

Testosterone is a male hormone that affects different bodily processes. Aside from influencing sex drive, testosterone also has something to do with hair growth, sperm production, and bone as well as muscle health and development.

But as you age, testosterone levels can start to decline. There are also illnesses that can lower testosterone levels such as Hypogonadism. Medical conditions that cause “low T” can be treated medically to prevent future problems.

With the recommendation of your doctor, you may also want to consider some foods that can boost testosterone as you take other supplements that can treat low T. Vitamin D and Zinc are two essential nutrients that you need to have in your diet to help you get through with this condition.

Here are the Best 8 Foods that Increase Your Testosterone Levels:


Tuna is a rich source of vitamin D which is a nutrient that’s linked to longer life and better production of testosterone. It’s also good for the heart and is rich in protein while offering lower calories. Whether it’s canned or fresh, eating this fish is one of the best natural ways to boost testosterone levels. One serving of tuna a day can easily fulfill your vitamin D needs.

If you’re not a fan of tuna, you may also consider some other sources of vitamin D such as sardines or salmon. Just put in mind that moderation is always the key. Be sure to aim at least two to three servings of any of these fish every week to avoid consuming more mercury which is commonly found in seafood.

Egg Yolks

Another common food that is rich in vitamin D is egg yolk. The cholesterol that’s also found in it might have a bad reputation but there are more nutrients in egg yolk compared to egg whites. Its cholesterol content can even help improve low T conditions. You can eat one egg per day as long as you don’t have any cholesterol issues.

Low-Fat Milk with Vitamin D

Milk is known to be a rich source of calcium and protein and because if this, it’s a recommended drink for both women and children as it can help improve bone health. However, milk can also make men’s bones strong. And its vitamin D content can also help boost testosterone levels.

Just be sure to choose milk that is fortified with vitamin D and choose the ones that are low in fat or the skim versions. They have similar nutrients as whole milk without the saturated fat which men need to avoid.


During puberty, zinc is an essential nutrient which adolescents need to consume. But its effects are not confined only to this stage of life as it can keep testosterone levels in check even through adulthood. Men who experience low T need to increase their consumption of zinc and oysters are a good source.

Fortified Cereals

Good news to all those who need to watch their cholesterol levels! Egg is not the only food item in your breakfast that can help improve low T conditions! There are certain brands of cereals that are rich in vitamin D and they often come with nutrients that are also good for the heart. You can consider including them in your breakfast meals to help increase your testosterone levels and properly jump-start each day!


Overconsumption of red meat can lead to different health problems. It’s a well-known fact that some cuts contain more fat compared to poultry products and eating too much of it can also lead to colon cancer and other forms of cancers.

However, there are also cuts that can help boost testosterone levels. Beef liver for instance contains vitamin D while chuck roast and ground beef has good zinc content.

To keep animal fat consumption in check, always choose the lean cuts of beef and avoid consuming it on a daily basis.


When hormone health for males is taken into account, beans can offer a lot of benefits! Black, kidney and white beans are known to be rich in vitamin D and zinc. Baked beans are also a good alternative and contain both of these nutrients. Just be sure to add other sources of nutrients to your everyday diet.


Lastly, shellfish is one of those occasional treats that you can eat which can help boost your testosterone levels. Eating crabs or lobster can help improve your low T condition as both of these contain zinc. National Institutes of Health says that the Alaskan king crab contains 43 percent of a person’s daily zinc value in every 3-ounce of serving.

More Than Just Boosting T

Eating a healthy diet can help improve low T levels but they are not to be considered as cure for hypogonadism. Be sure to confirm with your doctor and know whether or not you have low testosterone through a blood test or a physical examination.

If you’re diagnosed with it, you may be given prescription hormone replacements like:

  • Injections
  • Skin patches
  • Topical gel
  • Tablets or pills

Medications like the ones listed above may have serious side effects and risks so be sure to talk with your doctor in advance. Also, be sure to consider adjustments in your diet to help boost your overall health and not just treat low testosterone.

Jay Bot
Jay Bot is a Self-Proclaimed Bodybuilder and Fitness Specialist that has studied not only the Benefits of Working out Daily, but also Supplements, Vitamins and Stacks that will help you in your Endeavor to be stronger than you've ever been! Jay is currently Training to be a Nutritionist and Personal Trainer as a Career - A while Attending University and Staying Fit. Jay has a Background in Fitness, Soccer and Weight Training and is making it a Full-time job after he Graduates.

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