Foods That Help Build Testosterone Naturally

Updated on April 27th, 2020
Testosterone Boosting Foods

Testosterone is important not only for fertility but for bone health and muscle building as well. As a man ages every year, his testosterone levels drop by 1-2% naturally. It is also possible to lose testosterone levels from chronic illnesses too. But it doesn’t mean that you cannot increase your testosterone levels. 

How do you boost your testosterone? There are some medicines and treatments to treat this. However, an overall balance of hormones is very much required to maintain your testosterone levels at all times. One of the effective ways to increase or maintain your testosterone levels is by consuming nutrient-dense foods. 

Why Do Testosterone Levels Matter?

Research indicates a link between low testosterone and obesity, increased disease risk and premature death.

Healthy testosterone levels are equally important for women alike, along with hormones such as estrogen and progesterone. 

Thus, increasing testosterone levels is essential!

Which are the foods to boost testosterone? Well, there are several best foods for testosterone you must try!

1. Pomegranates


Pomegranates are considered natural testosterone food. Pomegranates are one of the oldest and effective ways to boost testosterone. Rich in antioxidants, pomegranates support heart health and help in reducing stress and anxiety.

(1) According to a study published in 2012, participants who took pomegranate juice on a daily basis experienced an average of 24% increase in testosterone levels. In addition to that, they showed improvement in blood pressure and mood swings. (2

You can include pomegranates in your breakfast. Either as a whole fruit or a glass of fresh juice. 

According to USDA, the recommended intake of fruits should be around 1 ½ to 2 cups. Since pomegranates are low in calories, you can have up to 2 cups either as a whole fruit or juice.    

2. Fatty Fish And Fish Oil

Fatty fish are rich in omega3 fatty acids, and this is what makes them one of the recommended foods to boost testosterone levels. Also, the United States Department of Agriculture has officially recommended the inclusion of seafood in the diet routine. (3) You can include salmon, tuna, trout, sardines, or herring.

You can make a healthy sandwich with a slice of salmon or any other fatty fish of your choice and have it for breakfast. Else, choose your choice of fatty fish, and have it along brown rice

You can eat fatty fish twice a week. However, this depends on various other health factors. So first talk to your nutritionist and then decide how much fatty fish to consume a week.    

3. Ginger

Not only for culinary uses, but ginger also finds its place in the field of medicine too. People have used ginger for medicinal purposes for centuries. Based on a study conducted in 2012, consuming ginger supplements daily for 90 days did show improvement in testosterone levels of a group of 75 men. The participants experienced a nearly 18% increase in their testosterone levels. (4)

You can drink ginger water on an empty stomach or add 1-2 tablespoons of freshly grated ginger to your food.

3-4 grams or two tablespoons of ginger per day is recommended. 

4. Plant Milk (Vitamin D)

Vitamin D is one of the essential nutrients to boost testosterone levels in men. (5) Various plant milk, such as almond, soy, etc. contain almost 25% of our vitamin D requirement per serving. However, you can check the nutritional information on the box to make sure how much vitamin D the milk contains. 

You can have fortified plant milk either in coffee, tea, or breakfast cereal. 

The recommended dosage of vitamin D is nearly 3000 Iu (International units) per day. So a couple of cups of coffee or tea can be consumed. However, this varies from person to person, depending on the required vitamin D levels. So you can check with your doctor on how much vitamin D should be consumed per day.     

5. Onions and Garlic

Garlic and Onion

Onions and garlic are rich in antioxidants and nutrients. According to a study conducted on rats in 2012, daily consumption of onion juice for 30 days resulted in increased testosterone levels. (6) Again, another study on rats also resulted in increased testosterone levels in the case of garlic supplementation. (7)   

Onions and garlic can be added to all savory dishes to enhance the flavor. 

You can eat up to 2 to 3 teaspoons of garlic and 1 to 2 medium-sized onions daily.

What are the Foods to Avoid?

If you seek to increase your testosterone levels, then you avoiding

  • Packaged foods
  • Processed foods

High exposure to estrogen-like chemicals could affect the testosterone levels, so try to reduce daily exposure to parabens and other chemicals.

Also, adopt a healthier lifestyle that includes exercise, healthy eating patterns and strictly avoid alcohol and smoking. 

Side Effects

All the above-mentioned foods are almost safe to eat and have no side effects. However, the effects of these foods depend on other factors like height, weight, existing health conditions, etc. So it is always good to consult your physician or doctor first before including these foods in your daily routine.

Despite the fact that testosterone levels reduce as you age, you can increase or maintain them by adding a few testosterone-rich foods in your diet. If you experience low testosterone levels despite consuming these foods, then you should speak to your doctor for a better diagnosis. Also, follow a healthy diet that will significantly help you increase your testosterone levels.  


1. What is the best supplement to boost testosterone?

There are various effective supplements available in the market. However, not all supplements are safe. Some bring along severe side effects. So it is better to check with your physician or doctor first to avoid serious health risks.

2. Are testosterone boosters worth it?

You may take testosterone boosters, but it calls for concerns. According to a case report on “Effect of testosterone boosters on body functions,” a sportsman was reported to suffer from serious abdominal pain due to excessive consumption of testosterone boosters. (8)

3. Is there a diet plan to increase testosterone?

There isn’t any particular diet to boost your testosterone levels. However, you can include all these testosterone-rich foods in your diet.

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