Since diet is one of the most fundamental aspects of health and performance, building your diet with pillars and superfoods can greatly benefit testosterone production.

Most testosterone boosting foods increase testosterone through dense nutritional content, but some also offer antioxidants and phytocompounds with unique effects.

By building the diet around these core foods, which will easily provide all the essential vitamins and trace minerals, filling in or fleshing out the macronutrients with staples like potatoes, dairy, and meat, you will easily create a nutrient dense diet built to increase testosterone production and support metabolism, anabolism, and strength of all kinds.

Foods That Increase Testosterone

Oysters

Oysters are the richest source of zinc, as well as very dense in copper, iron, selenium, and vitamin B12. They are considered the premier food for increasing testosterone and male fertility. They are easily and affordably incorporated into the diet as smoked oysters, which are tins found next to other seafood like tuna and sardines in stores. Oysters are recommended once or twice a week, though they can be eaten more.

Mussels

Mussels are another shellfish that can help support testosterone levels by being rich in manganese, vitamin B12, and some other trace minerals. They can also be found smoked or tinned like oysters, making them affordable, accessible, and easy to eat or incorporate into the diet as a quick snack.

Eggs

Eggs are nature’s multivitamin, with moderate amounts of every vitamin and mineral, except vitamin c. They are essentially a complete nutrient, because they are everything needed for a body to grow. Four or more eggs every day will provide immense, deep, and cheap nutrition for the body to produce testosterone with, particularly the fat soluble vitamins and trace minerals like zinc.

Liver

Liver is the store for many nutrients in the body, particularly vitamin A & B12, and copper. In addition to these, liver is a good source of the other B vitamins and iron. Liver is typically recommended to be eaten once or twice a week to avoid vitamin & copper excess, and is another fundamental food for increasing testosterone levels.

Red Meat

Red meat is the best and most consistent source of zinc outside of oysters and shrimps or other shellfish. Protein, zinc, and a moderate amount of other B vitamins & minerals that support testosterone and other hormones.

Ginger

Ginger has been shown to increase testosterone in several studies. It of course can be eaten in a variety of dishes, and as a tea or supplement itself. My favourite way is pickled ginger, which is also great for gut health, and can be added to any plate as a digestif for any type of food really. It also decreases estrogen and inflammation.

Ginseng

Whilst uncommon, ginseng can be a food or herbal ingredient in some foods like one of my favourites, Korean Samgyetang. Ginseng has been repeatedly shown to increase testosterone, in a variety of ways including improving metabolic function and antioxidant status.

Ginseng tea is one of my favourite ways to have ginseng. You can make ginseng tea just like a normal tea by breaking open a supplement capsule, and either steeping the powder or dissolving it whole.

Raw Honey

Honey is another food that can increase testosterone, although more indirectly. Flavonoids and phytocompounds in most raw honeys are aromatase inhibitors, which decrease estrogen and increase testosterone production. Other effects of these antioxidants, including neutralizing free radicals and decreasing inflammation, also supports testosterone levels.

Shrimp

Shrimp are a great source of zinc and selenium which help increase testosterone, like red meat and oysters. They are another decent source that can be incorporated into the diet or swapped with these foods to meet trace mineral requirements.

Testosterone Skill Tree:
– How To Increase Testosterone Levels Naturally
– What Are Androgen Receptors & How They Affect Your Development
– How To Lower Prolactin Naturally
– Natural Aromatase Inhibitors – Aromatase Inhibiting Foods