Diet and testosterone levels: Can food impact your hormones?

Improving Low Testosterone Naturally Whole Health Library

She’s worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. When it comes to increasing testosterone, certain fruits can play an important role. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Sign up to the Marion Gluck Clinic newsletter, our monthly round-ups of latest news as well as helpful articles on nutrition, trt timeline hormones and much more.

If you’re looking for the most effective type of exercise for men with low testosterone, we’ve got a whole article on that. Studies show that over time, too much of the stress hormone blocks other bodily functions (44) that aren’t considered “fight-or-flight” worthy, including testosterone production. Bananas also contain magnesium (11) the benefits of which we explained under leafy green vegetables. A 2018 study (13) focusing on supplementing male volunteers with the vitamin showed bolstered testosterone and sexual function.

It contains allicin, a compound that promotes testosterone production. Incorporating these testosterone-boosting foods into your diet can support hormone production and overall health. Leafy greens, while not high in zinc, complement a balanced diet rich in essential nutrients. Although research is limited, there is evidence that fish oil supplementation may boost testosterone production by supporting testicular health. More studies are needed to investigate the direct impact of fish oil on testosterone levels. A Mediterranean diet rich in vegetables, fruits, healthy fats, lean meats, and grains helps manage weight and reduces insulin resistance, which can negatively impact testosterone production.

These medications can come with the risk of serious side effects, so make sure you discuss all of them with your doctor. Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation (14). Cocoa products such as cocoa powder and cacao nibs are high in magnesium and flavonoid antioxidants, both of which are important for testosterone. However, the researchers noted that more high quality studies are needed to fully understand this relationship.

However, if you’re looking for a specific diet to help you create meals, try the Mediterranean diet. Houman explained that following a Mediterranean diet has been linked to higher testosterone levels and better reproductive health in men. Avocados are a triple threat when it comes to boosting testosterone levels.

Sometimes, however, testosterone levels drop more than they normally should. Testosterone is the hormone that gives men their male characteristics. Although women make smaller amounts of it in their bodies, testosterone is the major male sex hormone. It affects a man’s appearance, muscle size and strength, sperm production, and sex drive. Testosterone is the primary male sex hormone and with its links to muscle mass, fat distribution, and sex drive, it’s no surprise that many men are seeking to enhance their levels of the hormone. Don’t cut out all fats from your diet or you may see a hormone level drop.

Omega-3s can improve insulin sensitivity and lipid profiles, which are vital for metabolic and endocrine health. They also enhance semen quality and reproductive hormone levels in men. Avocados aren’t just a popular superfood — they’re packed with nutrients that support healthy testosterone levels. The truth is, testosterone plays a huge role in your overall health—influencing everything from muscle growth to mood regulation, libido, energy levels, and even heart health. But what many people don’t realize is that your diet can directly impact your testosterone production.

They’re great for maintaining and improving heart health (22), and a 2019 article reported their potential effectiveness in treating mood disorders (23). One study reported improved free testosterone levels (10) within a week of taking boron supplements. One published study observed how a group of 75 infertile men, after taking a ginger supplement for three months, experienced a 17 percent increase in their T levels (6). Another documented analysis of how ginger can improve testicular size and function (7) which in turn could bolster sperm quantity and quality. The magnificent mollusks are loaded with vitamins B12 and D, selenium, copper, manganese and omega-3 fatty acids.