Your body produces testosterone from cholesterol and specific micronutrients. The most effective testosterone boosting foods are sitting in your grocery store right now—and you’re probably already eating some of them. Avocados provide monounsaturated fats (critical for hormone synthesis), magnesium, and boron. Just three or four medium oysters can exceed the adult daily zinc requirement; clams and mussels are also effective sources. A 2018 review in the Journal of Reproduction & Infertility concluded that adequate zinc is essential for male fertility and androgen production. Whole foods always win when it comes to hormonal health. If you’re eating egg whites but skipping yolks, you’re missing out on one of the best testosterone-boosting foods. Dark chocolate (64mg per ounce of 70% cacao or higher), black beans (120mg per cup), and cashews (82mg per ounce) are all excellent testosterone boosting foods for magnesium. We’ve mentioned some of these already, but let’s get specific about the micronutrients that make certain foods qualify as testosterone boosting foods. Grapes (particularly red and purple varieties) contain resveratrol, which some studies suggest may boost testosterone and improve sperm quality. Bananas contain bromelain, an enzyme that some research suggests may help boost testosterone, though the evidence is less robust than for other foods on this list. Chronic inflammation suppresses testosterone production, and the anthocyanins in berries help reduce inflammatory markers. Experts believe that tofu’s combination of fiber, protein, and isoflavones may cause its heart health benefits. For instance, according to a 2019 review, soy protein could lower LDL (bad) cholesterol by 3%–4% while also reducing levels of total cholesterol. For example, phytates may act as a natural iron regulator, protecting your body from absorbing high levels of iron from animal foods. Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people. While HMB is naturally produced by your body, taking it as a supplement allows for higher levels and may benefit your muscles. It’s likely that BCAA supplements may only benefit you if you’re not eating enough high quality protein in your diet. In one 2011 study, researchers found taking 4 g of beta-alanine per day for 8 weeks increased lean body mass more than a placebo in male college wrestlers and football players. Keep scrolling for the best foods to boost testosterone. Stay on top of latest health news from Harvard Medical School. Sign up for HEALTHBeat and receive trusted health information delivered right to your inbox. Diet works best combined with strength training, adequate sleep, and maintaining body fat under 20%. The increase depends on your starting point—men with poor diets see larger improvements than those already eating well. For example, going from 400 ng/dL to 520 ng/dL represents a 30% increase and can make a massive difference in energy, recovery, libido, and muscle building. The best proteins for testosterone aren’t just high in protein—they’re rich in zinc, cholesterol, and healthy fats. "Lack of protein boosts testosterone-de-activating hormones." On the other hand, a University of Utah study found a diet overly rich in the sat fats in beef and lamb can also make it dip. A review of dozens of clinical trials showed that DHEA supplements do increase blood testosterone levels in men and women. Long-term zinc supplementation may lead to increased testosterone levels. Several types of supplements claim to increase your testosterone levels. A review of eight randomized controlled trials examined the effects of soy in men with or at risk of developing prostate cancer. The Breast Cancer Family Registry was a prospective study following 6,235 women for 9 years diagnosed with breast cancer and living in the U.S. and Canada; intake of soy isoflavones was examined in relation to deaths from all causes. Eating soy foods starting at an early age (such as those found in many traditional Far East Asian diets) may be why women from some countries find greater benefit from soy foods than others. 18,19 However, studies that observe people consuming soy foods over time show either a protective or neutral effect.
