Testosterone diet: foods that boost testosterone

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. 

When it comes to our diet, our food selection is vital for encouraging the healthy production of hormones. This is because food is our source of nutrients. Without a balanced diet, the body is starved of the essential nutrients that it needs to properly function.

So, what's the best diet to support natural testosterone production?

Which foods increase testosterone?

Although there’s no specific diet that’s been proven to boost testosterone, research has given us insight into the types of foods that support the natural production of the hormone.

A study that observed levels of testosterone when consuming a low-fat, high-fibre diet found that the hormone depleted.¹ Processed, fried, and preserved foods are also thought to negatively impact testosterone levels.² There’s also some evidence that points towards the importance of following a diet that balances carbohydrates and protein effectively, with one study reporting higher levels of testosterone in the high-carb diet group compared to the high-protein diet group.³

Below is a table showing common foods which may be able to support your testosterone health.

Nutrients to boost testosterone

Nutritional deficiencies can also interfere with the production of testosterone, so it’s important to follow a diet that contains a healthy balance of nutrients. In particular, to promote levels of testosterone, you should eat a diet that contains a sufficient level of zinc, magnesium and vitamin D.⁴ 

Zinc

• What’s the association between zinc and testosterone? Zinc is often marketed for its testosterone-boosting properties. A study that aimed to understand the effects of zinc deficiency on testosterone found that dietary zinc restriction was associated with lower levels of testosterone in healthy men.⁵ However, a study that measured the effects of zinc intake on testosterone found that testosterone did not increase in men who already had sufficient levels of the nutrient.⁶ This implies that a zinc deficiency is associated with decreased levels of testosterone but men with sufficient zinc in their diet should not expect to see an increase in the hormone if they consume more zinc.

• Foods containing zinc: Oysters contain more zinc per serving than any other food source (and might be of benefit in the bedroom), as well as red meat, poultry, beans, nuts, seafood, and dairy products.⁷

Magnesium

• What’s the association between magnesium and testosterone? A study on magnesium and hormone levels in men found that the nutrient was significantly and positively correlated with testosterone levels.⁸

• Foods containing magnesium: Foods that contain magnesium include spinach, quinoa, dark chocolate, black beans, and a variety of nuts.

Vitamin D

• What’s the association between vitamin D and testosterone? Vitamin D deficiency appears to be associated with lower levels of testosterone with one study finding that vitamin D supplementation increased levels of testosterone in men with a deficiency.⁹ However, these results weren’t replicated in healthy men, suggesting that vitamin D levels that surpass the normal threshold won’t result in increased testosterone.¹⁰ To measure your vitamin D levels, you can take a vitamin D blood test.

• Foods containing vitamin D: Foods that contain vitamin D include fatty fish (such as salmon and tuna), fish liver oils, egg yolks, and cheese. The amount of vitamin D you get from your diet tends to be minimal so exposure to sunlight or supplementation can support your levels.¹¹

Obesity is also linked to decreased testosterone levels, so it’s important to maintain a healthy weight in order to encourage normal production of the hormone.¹²

If you’re not sure where to start when it comes to your testosterone-boosting diet plan, follow our 7-day testosterone meal plan as a guide.

7-day testosterone meal plan:

How does the meal plan help increase testosterone?

Following the 7-day testosterone meal plan is about giving your body the building blocks it needs to naturally support hormone production. Your diet plays a bigger role in testosterone production than many people realise. When your body lacks key nutrients, all processes can take a hit, including hormone production. The right balance of vitamins and minerals helps keep your levels steady, while deficiencies may push them down.

Though some studies suggest that testosterone deficiency is linked to reduced levels, extra zinc won’t boost men who already have enough. Magnesium has a positive link with testosterone and is easy to add into meals through foods like spinach, beans, and nuts. Vitamin D is equally important, with deficiencies tied to lower testosterone, but since food sources are limited, sunlight or supplements are often needed to stay in the healthy range.

It’s not just about nutrients, though. Maintaining a healthy weight matters as well, since obesity is closely linked to reduced testosterone. That’s why this meal plan isn’t just nutrient-rich, it’s also designed to support healthy weight management.

If you want to check your levels of testosterone, you can take an at-home blood test. The test will also give you insight into other areas of your health, including liver and kidney function, and vitamin levels.

The numan take

A healthy diet filled with nutrients is important for the normal production of hormones - including testosterone. In particular, nutrient deficiencies in zinc, magnesium and vitamin D have been linked to lower levels of testosterone. Research has also pointed towards a diet that’s high in carbs and free of processed and fried foods to encourage normal testosterone levels.

References

1. ^{Hämäläinen EK, Adlercreutz H, Puska P, Pietinen P. Decrease of serum total and free testosterone during a low-fat high-fibre diet. J Steroid Biochem. 1983;18(3):369–70.}

2. ^{Kurniawan A-L, Hsu C-Y, Chao JC-J, Paramastri R, Lee H-A, Lai P-C, et al. Association of testosterone-related dietary pattern with testicular function among adult men: A cross-sectional health screening study in Taiwan. Nutrients. 2021;13(1):259.}

3. ^{Anderson KE, Rosner W, Khan MS, New MI, Pang SY, Wissel PS, et al. Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life Sci. 1987;40(18):1761–8.}

4. ^{Wrzosek M, Woźniak J, Włodarek D. The causes of adverse changes of testosterone levels in men. Expert Rev Endocrinol Metab. 2020;15(5):355–62.}

5. ^{Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344–8.}

6. ^{Koehler K, Parr MK, Geyer H, Mester J, Schänzer W. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. Eur J Clin Nutr. 2009;63(1):65–70.}

7. ^{Zinc. Nih.gov. [accessed 19 Sept 2025] Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/}

8. ^{Maggio M, Ceda GP, Lauretani F, Cattabiani C, Avantaggiato E, Morganti S, et al. Magnesium and anabolic hormones in older men. Int J Androl. 2011;34(6 Pt 2):e594-600.}

9. ^{Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223–5.} 

10. ^{Vitamin D. Nih.gov. [accessed 19 Sept 2025] Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/}

11. ^{Hu T-Y, Chen YC, Lin P, Shih C-K, Bai C-H, Yuan K-C, et al. Testosterone-associated dietary pattern predicts low testosterone levels and hypogonadism. Nutrients. 2018;10(11).}