Top 9 Best Foods That Increase Testosterone Naturally for Men & Women

Are you ready to tap into the ultimate fuel for your masculinity? Testosterone, the hormone that defines your strength, energy, and vitality, can be naturally amplified through the power of food. That’s right; some foods increase testosterone!

Forget synthetic solutions. From nutrient-packed fruits and vegetables to lean proteins and natural dietary supplements, we’ll explore various options that can naturally optimize testosterone levels.

So, these culinary delights have covered whether you want to improve your athletic performance, increase muscle mass, or regain youthful energy.

Let’s get started!

The Top 9 Foods That Increase Testosterone By Category

People with sub-optimal T-levels may benefit from incorporating the following foods into their diet. We’ve broken down the top foods that increase testosterone into four main categories:

  • Nutrient-Packed Fruits & Vegetables
  • Lean Proteins
  • Healthy Fats
  • Zinc-Rich Foods

After exploring ways to use foods to increase testosterone levels, we’ll look at some of our favorite dietary supplements that let you achieve maximum results with minimal effort.

Nutrient-Packed Fruits and Vegetables

You can’t discuss foods that increase testosterone without consuming fruits and veggies. Incorporating a variety of nutrient-packed goodies into your diet is always a smart move.

These colorful powerhouses are rich in vitamins, minerals, and antioxidants and contain specific compounds that support testosterone production. Let’s take a look at some of these foods that increase testosterone.

#1 – Spinach

Spinach, a leafy green vegetable, is a nutritional testosterone-boosting power plant loaded with magnesium, vitamin B6, and iron.

Magnesium plays a vital role in testosterone availability in the blood by binding to a protein called sex hormone-binding globulin (SHBG) — which usually binds to testosterone and reduces its bioavailability.

A study published in the Biological Trace Element Research journal found that magnesium supplementation significantly increased total and free testosterone levels in sedentary and athletic men.

Similarly, according to a trial published in the Journal of Steroid Biochemistry, vitamin B6 regulates the male hormone’s activity and effectiveness.

Because iron helps boost red blood cell production and oxygen transport, promoting overall energy levels.

#2 – Oranges

Oranges, known for their refreshing taste, are packed with vitamin C (ascorbic acid). This essential nutrient is crucial in reducing stress hormone levels, specifically cortisol.

Cortisol is known to inhibit testosterone production. By lowering cortisol levels, vitamin C can allow testosterone to work optimally.

In addition, ascorbic acid has also been shown to directly induce the release of follicle-stimulating hormone (FSH) by the pituitary gland, which helps boost testosterone production.

Vitamin C also acts as an antioxidant inside the body, protecting the cells from damage caused by free radicals.

This shows that including oranges or drinking fresh orange juice can be a tasty and effective way to support testosterone production.

#3 – Berries

Wait – Berries are foods that increase testosterone? That’s right! Berries such as strawberries, blueberries, and raspberries are delicious and provide a surprisingly wide variety of health benefits.

They are rich in antioxidants, which help combat oxidative stress and inflammation, which can negatively impact testosterone levels.

By reducing oxidative stress and inflammation, berries can support hormonal balance and boost testosterone production.

A recent study published in the Journal of Applied and Basic Zoology investigated the effects of blueberry supplementation on markers of oxidative stress and inflammation in rats with testicular damage.

The study found that blueberry supplementation reduced oxidative stress and improved antioxidant status.

The histopathology of the subject’s testis also showed remarkable recovery of most of the seminal ducts back to normal, despite the initial extensive damage.

Lean Proteins

Proteins are the building blocks of our body and play a vital role in muscle growth, repair, and hormone synthesis, including testosterone. When creating a diet plan that consists of foods that increase testosterone, lean proteins are a must!

Choosing lean protein sources ensures you get the necessary nutrients without excessive saturated fats that can negatively impact testosterone levels.

#4 – Fish

Fish is a popular lean protein choice among fitness enthusiasts and those looking to support testosterone production. If you’re looking for foods that increase testosterone but are low in fat, you’ve come to the right place!

They are not only fatty fish, such as salmon, mackerel, and sardines, rich in omega-3 fatty acids but also excellent protein sources.

It contains numerous essential amino acids that are required in the synthesis of hormones like testosterone.

Likewise, Omega-3 fatty acids have also been shown to impact testosterone levels and overall health positively.

For example, a 2020 Randomized Controlled Trial (RCT) study demonstrated that overweight men who consumed fish oil supplements rich in docosahexaenoic acid (an omega-3 fatty acid) experienced a significant increase in T levels.

Lastly, fish is also an excellent source of vitamin D, which has also been indirectly linked to healthy testosterone production.

#5 – Eggs

Foods that increase testosterone have never been so tasty! Eggs are known for their high nutrient density and excellent addition to a testosterone-boosting diet.

They are also a convenient source of vitamins and minerals, including vitamin D, Omega-3, zinc, and selenium, all vital for testosterone production.

A 2019 pilot study published in the journal Nutrients demonstrated that egg consumption was associated with significantly higher testosterone production in men.

Many other studies have also linked optimal selenium levels with healthier serum testosterone levels in men.

This means that including eggs in your diet can be versatile and affordable to boost your protein intake and support testosterone production.

Whether enjoyed scrambled, boiled, or incorporated into recipes, eggs provide a convenient (and delicious) source of essential nutrients.

Healthy Fats

Healthy fats are crucial in hormone synthesis — especially steroid-based sex hormones like testosterone. A well-rounded diet consisting of foods that increase testosterone needs some healthy fats in the mix.

Not only do they provide the necessary nutrients for their production, but they also help maintain cell integrity and help convert one type into another. So don’t skip out on healthy fats the next time you’re looking for a quick testosterone boost!

#6 – Avocados

Avocados, rich in healthy fats, are a fantastic addition to support hormonal health. While avocados are one of the superfoods that increase testosterone, they have tons of other benefits too!

Moreover, these creamy fruits are packed with essential nutrients like magnesium and the trace mineral boron, which have been linked to potential benefits for testosterone levels.

Research suggests that boron may play a role in testosterone metabolism and help safeguard against testosterone breakdown.

Adding avocado slices to salads, spreading avocado on whole-grain toast, or enjoying guacamole are delicious ways to incorporate this healthy fat into your diet.

#7 – Olive Oil

Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats and antioxidants.

Recent studies are associating it with various health benefits, including supporting testosterone production.

This is partly because monounsaturated fats in olive oil help maintain healthy cholesterol levels, crucial for testosterone synthesis.

An RCT study published in 2013 examining the effects of olive oil consumption on testosterone levels in healthy Moroccan men found that olive oil consumption led to a significant 19.9% increase in T and an 18.5% rise in LH levels.

So the next time you’re in the kitchen, consider using olive oil for cooking or drizzling it over salads and veggies to incorporate this healthy fat into your meals.

Zinc-Rich Foods

Zinc is an essential mineral that plays a crucial role in testosterone regulation. It involves numerous bodily processes, including testosterone synthesis and hormone production.

Zinc-rich foods that increase testosterone aren’t easy to incorporate into your diet. But if you can, we suggest opting for some of the powerhouse ingredients below!

#8 – Oysters

Oysters, renowned as a culinary delicacy, offer more than a delectable taste. These shellfish are abundant in zinc, a mineral critical for testosterone regulation.

In fact, according to the National Institute of Health, oysters offer more zinc per serving than any other natural food, with just a few oysters providing a significant portion of the recommended daily intake.

Studies have revealed that individuals who experience a severe deficiency of zinc, specifically males, risk developing hypogonadism.

This condition arises when the body fails to produce adequate testosterone. As a consequence, affected individuals may face fertility issues and erection problems.

#9 – Pumpkin Seeds

Pumpkin seeds are a nutritious snack and an excellent source of zinc. They are also packed with other essential nutrients, including magnesium, iron, and omega-3 fatty acids.

This unique combination of zinc and other minerals in pumpkin seeds contributes to their testosterone-boosting potential.

A recent 2022 study to evaluate the effectiveness of pumpkin extract on testosterone levels in animals found that the fruit’s seeds and skin positively affected testosterone production in subjects with declining levels.

Alternatives to Foods that Increase Testosterone – 5 Elite Supplements

While incorporating foods that increase testosterone into your diet is essential, natural dietary supplements are another powerful avenue to supercharge your testosterone levels.

These supplements can offer a convenient and potent replacement to natural foods — especially if you’re not fond of grocery shopping and sticking to a specific diet.

Some can offer an even more concentrated intake of essential nutrients than you may obtain from food alone.

After all, it’s no secret that reaching the optimal intake of T-enhancing nutrients solely through food can sometimes be “challenging,” to say the least.

Natural supplements offer a convenient and reliable way to ensure you get the nutrients in the right quantities to support testosterone production effectively.

That’s why we’ve handpicked the top 5 testosterone-boosting supplements that can help you regain your masculine mojo and are worth trying.

  • #1 Testosil — Best Overall
  • #2 PrimeGENIX Testodren — Best For Elevating Sex Drive
  • #3 TestoPrime — Best For Enhancing Mood
  • #4 TestRX — Best For Improving Strength And Physique
  • #5 Xwerks RISE — Best For Losing Weight

Let’s briefly discuss each product’s main features, ingredients, benefits and drawbacks, and why they’re worth trying.

#1 Testosil — Best Overall

#1 Testosil — Best Overall

Among all the natural supplements we’ve put up to the test, Testosil has emerged as the best all-around supplement in our rankings.

This is mainly thanks to its meticulously balanced formula and impressive efficacy. Each ingredient is specifically chosen to optimize testosterone levels or promote overall well-being.

So, whether you want to enhance muscle growth and strength or elevate energy levels and libido, Testosil should be your go-to choice.

The Ingredients Inside Testosil

Testosil, a potent testosterone-boosting pill, contains 12 synergistic ingredients to enhance T levels naturally. You may be surprised to see similar elements in our list of foods that increase testosterone.

  • KSM-66 (Ashwagandha Root Extract)
  • Fenugreek Seed Extract
  • Panax Korean Ginseng
  • Garlic Bulb Extract
  • D-Aspartic Acid
  • L-Arginine HCL
  • Magnesium
  • Vitamin D3
  • Vitamin B5
  • Vitamin B6
  • AstraGin
  • Zinc

Testosil incorporates premium-quality components like AstraGin and KSM-66, contributing to its potency and effectiveness as a comprehensive testosterone booster.

AstraGin, a patented bioavailability enhancer, improves nutrient absorption rates in the body, maximizing the benefits of other ingredients.

In several clinical trials and studies, KSM-66, a purified and patented form of Ashwagandha Extract, is non-toxic and has effectively promoted muscle activity, reduced stress, improved cognition, and boosted testosterone levels.

For example, research published in The American Journal of Men’s Health supports its positive effects on testosterone levels and overall health.

In this study, aging men taking Ashwagandha extract for eight weeks experienced a 14.7% increase in testosterone and an 18% increase in DHEA levels.

Testosil Pros

  • It contains 12 premium-grade natural ingredients
  • Features patented components like AstraGin and KSM-66
  • The product is manufactured in cGMP-certified facilities in the U.S.
  • No known side effects
  • Free shipping within the U.S.
  • Offers significant discounts on bulk orders
  • Lifetime money-back guarantee for customer satisfaction
  • Budget-friendly price (only $59.95 for a month’s supply)

Testosil Cons

  • Only available for purchase online
  • Limited user reviews due to being a relatively new supplement

While user reviews may be limited, the existing feedback has been overwhelmingly positive, with almost everyone praising its efficacy.

Overall, Testosil shines as a premium-quality testosterone booster, utilizing top-notch ingredients to deliver noticeable results.

With a lifetime satisfaction guarantee, free shipping, a strong safety profile, and attractive bulk purchase discounts, Testosil stands out as an elite testosterone-boosting supplement.

#2 PrimeGENIX Testodren — Best For Elevating Sex Drive

#2 PrimeGENIX Testodren

PrimeGENIX Testodren takes a focused approach when it comes to enhancing your sex drive. With a single main active ingredient, it delivers targeted support for optimizing your sexual performance and libido.

But what sets PrimeGENIX Testodren apart is its impressive concentration of fenugreek per serving, surpassing most similar supplements.

The Ingredients Inside Testodren

Testodren harnesses the power of a single main ingredient, Furosap, to specifically target and enhance libido and overall vitality in men.

Furosap is a plant-based extract derived from fenugreek seeds, standardized to contain 20% protodioscin.

Scientific evidence has shown promising results for Furosap regarding its impact on libido and sexual health.

For example, results from a novel 2023 study on the efficacy of Furosap found that the supplement was highly effective in promoting healthy testosterone levels and sperm health.

By optimizing hormonal balance, Furosap aims to reignite your libido and vitality, helping you experience more satisfying intimate moments and unleash your inner beast.

This single-ingredient approach provides a clear advantage.

With Testodren, you can rest assured that you’re receiving a concentrated intake of Furosap to support healthy sexual activity rather than a blend of ingredients that may dilute the desired effects.

Testodren Pros

  • It contains a purified and patented Fenugreek extract — Furosap
  • Good choice for those with a reduced sex drive
  • Solid 67-day refund guarantee
  • No known adverse effects
  • Budget-friendly price point
  • Massive discounts when buying in bulk

Testodren Cons

  • Only available for purchase online
  • Not a comprehensive male health solution due to it being a one-ingredient pill

Despite not including some of the most popular testosterone-increasing compounds, Testodren is still one of the best pills for individuals seeking a targeted approach to enhance their sexual performance and drive.

It also presents several notable advantages, including its patented Fenugreek extract, affordability, and 67-day money-back guarantee.

#3 TestoPrime — Best For Enhancing Mood

#3 TestoPrime — Best For Enhancing Mood

Another great testosterone-boosting pill that has started making waves in the supplement market is TestoPrime. These days, it’s highly regarded as one of the best male enhancement supplements for alleviating stress, elevating mood, and enhancing cognition.

Let’s briefly review its ingredients label to understand better how it can accomplish this.

The Ingredients Inside TestoPrime

Here are the main components you can find inside this mood-boosting pill:

  • Pomegranate Extract
  • Black Pepper Extract
  • Fenugreek Extract
  • Green Tea Extract
  • D-Aspartic Acid
  • Panax Ginseng
  • Garlic Extract
  • Vitamin B5
  • Vitamin B6
  • Vitamin D
  • KSM-66
  • Zinc

A key ingredient in TestoPrime that contributes to its potent mood-enhancing properties is Panax Ginseng. Countless studies have suggested that Panax Ginseng may positively affect mood, reducing feelings of stress and improving overall well-being.

For example, a study published in the Journal of Ginseng Research found that Panax Ginseng improved mood, mental performance, and calmness in participants who took the herb regularly.

Another ingredient in TestoPrime that can support mood elevation is vitamin D. Vitamin D deficiency has been linked to emotional irregularity.

A systematic review and meta-analysis published in the Indian Journal of Psychological Medicine found that vitamin D supplementation in those deficient with the compound may be effective in helping reduce the intensity of low mood episodes.

TestoPrime Pros

  • Premium-grade ingredients label
  • An excellent option for elevating mood and optimizing T levels
  • Risk-free lifetime refund policy
  • Significant discounts on shipping and bulk purchases
  • Reasonably priced
  • Reputable manufacturer

TestoPrime Cons

  • You’ll have to use the pill for at least 30 days to qualify for the refund policy.
  • Shipping takes longer than usual for the U.S. (European-based manufacturer)

TestoPrime has several notable benefits, including its high-quality ingredients, affordable pricing, and a robust lifetime money-back guarantee. All of these factors help solidify its status as an elite testosterone-boosting supplement.

But it’s still worth noting that the manufacturer is based in Europe, which can mean potential logistical delays for customers ordering from the U.S.

#4 TestRX — Best For Improving Strength And Physique

#4 TestRX — Best For Improving Strength And Physique

Joining the ranks of exceptional testosterone-boosting supplements is TestRX, which aims to help individuals optimize their body composition, build lean muscle mass, and enhance overall physical performance.

Let’s delve into the details of TestRX and how it can help you achieve your physique goals.

The Ingredients Inside TestRX

Here are the main ingredients used in the TestRX formula. Unsurprisingly, many of the ingredients found in TestRX can also be found in natural foods that increase testosterone.

  • Fenugreek Seed
  • D-Aspartic Acid
  • Magnesium
  • Vitamin D3
  • Vitamin B6
  • Vitamin K2
  • Zinc

This supplement may have a concise list of seven ingredients, but it’s the significant quantities of these ingredients that contribute to its effectiveness. Each component in TestRX’s formula is adequately dosed as per recommended daily intake guidelines from experts.

For example, Vitamin D3 (cholecalciferol) is included at 1,140 IU per pill, sufficient to bring about the compound’s positive physiological effects. This ensures ample Vitamin D3 content in the supplement, which can contribute to more significant muscle contraction, bone strength, increased muscle protein production, and optimized nervous stimulation to your muscles.

These effects can collectively contribute to better gym performance, enabling individuals to push harder during workouts, achieve superior results, and become the alpha they were meant to be.

In addition to supporting gym performance, TestRX’s formula incorporates other testosterone-boosting ingredients like Fenugreek extract.

This inclusion allows the supplement to naturally rev up testosterone levels, further complementing its benefits for overall physique development.

Lastly, another essential ingredient in TestRX is zinc. This mineral is crucial for testosterone production and involves numerous enzymatic reactions within the body.

Studies have shown that adequate levels of zinc support muscle repair, recovery, and protein synthesis, all crucial aspects of physique enhancement.

While these ingredients are key highlights, the comprehensive blend of TestRX is designed to work synergistically, providing a multifaceted approach to support muscle growth and help users achieve greater masculine prowess.

TestRX Pros

  • Well-balanced formula
  • Scientifically-backed ingredients
  • 67-day refund policy
  • An excellent option for those looking to develop their physique naturally
  • Made in the U.S.
  • Attractive bulk discounts
  • Made by a trustworthy supplement brand

TestRX Cons

  • Relatively pricey when compared to its direct competitors
  • It only features seven ingredients in total

Although, at $69.99 a box, TestRX may have a slightly higher price point than some other testosterone-boosting pills, it reflects the quality and efficacy of the ingredients used.

Plus, it is one of the best options for physique enhancement and is made by a trusted name in the natural supplement industry.

#5 Xwerks RISE — Best For Losing Weight

#5 Xwerks RISE — Best For Losing Weight

The last testosterone-increasing supplement we will review in this post is Xwerks Rise. When boosting testosterone and shedding excess weight, this pill is often considered one of the top contenders.

That’s mainly because this potent supplement is specifically designed to support weight loss efforts while promoting optimal testosterone levels.

The Ingredients Inside Xwerks Rise

Like TestRX, Xwerks Rise embraces a minimalistic formula with only five ingredients.

  • Tongkat Ali powder
  • Shilajit extract
  • BioPerine
  • Boron
  • Zinc

A key ingredient in this supplement you don’t often see in other testosterone-boosting pills is Tongkat Ali — also known as Eurycoma longifolia.

Including this supplement is welcome as it seems to garner much attention from researchers for its potential to promote healthy testosterone levels and facilitate weight loss.

For instance, a double-blind RCT study published in the Phytotherapy Research Journal found that a standardized blend of Tongkat Ali and citrus bergamia significantly reduced the body mass index of overweight participants taking the product.

Similarly, Shilajit, a resinous substance derived from rocks in the Himalayas, has also shown promise in promoting energy metabolism and fat loss.

For example, one case-control study found that an intake of 200 mg of Shilajit for 4 to 8 weeks was highly effective at reducing body weight in albino rats.

Luckily, Xwerks goes above and beyond by including 250 mg of Shilajit in its formula to ensure ample daily compound intake for its users.

Lastly, the supplement also incorporates BioPerine, a black pepper extract renowned for its bioavailability-enhancing properties.

By including BioPerine, Xwerks Rise ensures that your body efficiently absorbs and utilizes the other ingredients to maximize their effects.

Xwerks Rise Pros

  • All-natural ingredients
  • Wallet-friendly price point
  • One of the best testosterone boosters for weight loss
  • No known adverse effects
  • Free shipping
  • Product of a reputable business

Xwerks Rise Cons

  • Not vegan-friendly due to the gelatinous capsule
  • Short refund period of up to 30 days if you’re not satisfied

As you can see, it’s clear that this weight-reducing testosterone booster has much to offer and brings quite a few positives to the table.

Its all-natural ingredients, competitive pricing (only $49.99 per bottle), and reputation as one of the best testosterone boosters for weight loss make it an excellent choice for people looking to feel like a true alpha and take charge of their body weight.

However, as with any pill, it’s essential to consider individual needs and preferences before purchasing.

Consulting with a healthcare professional can provide personalized guidance to determine if the supplement aligns with your health goals and addresses any specific concerns you may have.

Things To Avoid — Foods That Decrease Testosterone

While adding foods that increase testosterone to your diet is essential, there are also some ingredients you may want to avoid!

Let’s explore some common culprits you should avoid or limit to maintain optimal hormonal balance.

Highly Processed Foods

These include fast food and refined carbs, which can lead to weight gain, metabolic disturbances, and insulin resistance. These factors may contribute to unhealthy T levels over time. Additionally, processed foods often lack essential nutrients and may contain harmful additives that can negatively affect male sexual health.

Excessive Alcohol Consumption

While moderate alcohol consumption may not significantly impact T levels, excessive drinking can lead to hormonal imbalances. Alcohol consumption can reduce the body’s ability to produce the male hormone and increase its conversion to estrogen.

Soy-based Products

Soy contains phytoestrogens, which are plant compounds that mimic estrogen. That’s why increased consumption of soy-based products like tofu and soy milk can interfere with testosterone production.

Trans Fats

Often found in fried foods, these have been associated with various health issues, including declining T levels. These unhealthy fats can also negatively affect cardiovascular health and impair hormone production.

Excessively Low-calorie Diets

Severely restricting calorie intake or an unbalanced diet can lead to nutrient deficiencies and negatively impact hormonal balance, including testosterone production.


Flaxseed and flaxseed products contain lignans — compounds with estrogenic properties. Numerous studies suggest that high lignan intake may interfere with testosterone metabolism.

Mint and Spearmint

Many experts suggest that excessive consumption of mint and spearmint may have anti-androgenic effects, potentially reducing testosterone levels. While moderate use in culinary applications is unlikely to cause significant issues, it’s best to avoid excessive intake of mint-based products.

Our Parting Thoughts on The Top 9 Foods That Increase Testosterone

So, there you have it! We’ve uncovered a plethora of nutrient-packed fruits and veggies, lean proteins, healthy fats, and zinc-rich foods that can naturally optimize testosterone levels. Between foods that increase testosterone, and natural dietary supplements, you’ll be well on your way to optimal T-levels.

Additionally, we’ve explored the world of natural supplements, which offer a convenient and potent option for those seeking to optimize testosterone production.

Supplements like Testosil, PrimeGENIX Testodren, TestoPrime, TestRX, and Xwerks Rise each bring something unique to the table and can help you take charge of your hormonal health.

But it’s essential to remember that while these foods that increase testosterone can be valuable aids in supporting overall hormonal balance, they work best in conjunction with a well-rounded lifestyle, including a balanced diet and regular exercise.

Also Read: Top 8 Ways to Naturally Increase Testosterone Levels

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Please understand that any advice or guidelines revealed here are not even remotely substitutes for sound medical or financial advice from a licensed healthcare provider or certified financial advisor. Make sure to consult with a professional physician or financial consultant before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary and are not guaranteed as the statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The efficacy of these products has not been confirmed by FDA, or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease and do not provide any kind of get-rich money scheme. Reviewer is not responsible for pricing inaccuracies. Check product sales page for final prices.

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