Testosterone‑Boosting Foods: 10 Science‑Backed Options to Naturally Increase Levels

You really can shape your diet to support healthy testosterone and just feel better overall. Picking the right foods gives your body the nutrients it needs for hormone balance, energy, and strength.

This article highlights specific foods—think fatty fish, egg yolks, leafy greens, shellfish, and aromatics—that fit easily into a practical eating plan. Use these options for small, realistic changes that actually support your goals. No need for wild diets or sketchy supplements.

Salmon

Salmon brings healthy fats, especially omega-3s, that keep hormone-producing cells working. When you eat salmon, you help your body balance hormones and keep testosterone in a healthy range.

It’s also a solid source of vitamin D, which helps your body make testosterone. If your vitamin D’s low, salmon is a pretty easy fix.

You’ll get high-quality protein and amino acids from salmon, which support muscle. Strong muscles and regular strength training pair well with good testosterone.

Try for 2–3 servings of fatty fish per week if you can swing it. Wild or responsibly farmed salmon is best, and keep the prep simple—skip the sugary glazes or heavy breading.

Egg yolks

Egg yolks are packed with nutrients your body uses to make hormones. They’ve got cholesterol, which acts as a building block for testosterone, plus vitamin D and healthy fats.

Eating whole eggs gives you more of these nutrients than just the whites. If your vitamin D is low, yolks can help. Just don’t go overboard—balance the cholesterol and calories.

Soft-boiling or poaching keeps nutrients intact. Avoid deep-frying in unhealthy oils, since that kind of cancels out the benefits.

If you’ve got heart issues or high cholesterol, check with your doctor before ramping up your yolk intake.

Spinach

Spinach gives you nutrients like magnesium and iron, both important for healthy testosterone levels. Magnesium helps your body keep hormones steady, and low magnesium can drag testosterone down.

You can toss spinach raw into salads or cook it into meals. Cooking might drop some vitamins but can make minerals easier to absorb.

Spinach also adds fiber and plant compounds that help with general health and muscle recovery. That’s useful, especially if you’re active and trying to keep hormones in check.

Don’t expect spinach alone to skyrocket testosterone, but it’s a solid part of a balanced, nutrient-rich diet. Try to work in leafy greens a few times a week.

Oysters

Oysters are loaded with zinc, a mineral your body needs for testosterone production. If you’re low on zinc, oysters can help bring your levels up, especially as part of an overall good diet.

A single serving gives you a ton of zinc with few calories, plus protein and minerals for muscle and reproductive health.

Eat oysters cooked or raw, but always from safe sources to avoid foodborne illness. If you have a shellfish allergy or take certain meds, skip them and check with your doctor first.

Shellfish

Shellfish—think oysters, clams, mussels—are high in zinc, which helps your body make testosterone. If you’re not getting enough zinc, shellfish can fill the gap and support hormone production.

You’ll also pick up selenium and omega-3 fats from shellfish. These nutrients help keep your health and hormones on track.

Stick to cooked shellfish to lower the risk of foodborne illness. Allergies or health issues? Always check with your doctor before adding more shellfish.

Go for variety and moderation. Shellfish work best as part of a balanced diet, along with sleep, exercise, and medical care if you need it.

Onions

Add onions to your meals as a small piece of the hormone health puzzle. Onions bring antioxidants and sulfur compounds that fight inflammation and support your metabolism.

Some animal studies hint that onions might bump up testosterone, but there’s not much solid human data. Honestly, onions alone won’t move the needle much.

Mix onions with other nutrient-rich foods like eggs, fatty fish, and greens for better results. A balanced diet, exercise, and sleep matter way more for testosterone than any one food.

Raw or cooked onions both work—just eat them how you like so you’ll actually stick with it.

Fatty fish

Tossing more fatty fish into your routine can help support testosterone. Salmon, mackerel, sardines, and trout all have omega-3s that boost hormone production and blood flow.

They’re also good sources of vitamin D and protein, which both tie in with testosterone. Two to three servings a week should give you steady benefits without piling on calories.

Grill, bake, or poach your fish to keep things healthy. If you’re not a big fish eater, maybe talk to your doctor about omega-3 or vitamin D supplements.

Beef

Beef delivers zinc, iron, and protein, all of which support testosterone and muscle. Go for lean cuts or grass-fed beef to bump up the good fats and micronutrients without loading up on saturated fat.

Protein in beef helps you keep muscle, which signals your body to keep hormones balanced. Zinc supports testosterone production and sperm health, but you don’t need huge portions to get the benefit.

Don’t overdo red meat—try for balanced servings two or three times a week and load up on veggies, too. If you’ve got heart risks or high cholesterol, talk to your doctor about how much beef is right for you.

Garlic

Garlic’s got compounds like allicin that may help lower stress hormones like cortisol. Less cortisol makes it easier for your body to keep testosterone where it should be.

You can throw raw or cooked garlic into just about anything and still get some of its bioactive compounds. Cooking changes some of them, but you’ll still get flavor and benefits.

Some animal studies and a bit of human research suggest garlic might help with energy and recovery after exercise. Use garlic as part of a balanced diet, not as a miracle fix for low testosterone.

If you’re on blood thinners or have a medical condition, check with your doctor before cranking up the garlic. For most folks, regular culinary amounts are totally fine.

Ginger

Ginger might help support your testosterone, especially if you’re dealing with oxidative stress or poor metabolic health.

Some animal studies and a handful of human trials suggest ginger’s antioxidants and anti-inflammatory compounds protect testicular cells and boost hormone production.

You can toss fresh or powdered ginger into meals, blend it into smoothies, or steep it in tea.

Culinary amounts are safe for most people. Some studies used concentrated supplements, but check with your doctor before diving into high-dose ginger.

Ginger could also help your circulation and dial down inflammation, both of which matter for male reproductive health.

Still, the evidence in people isn’t strong, so don’t expect massive hormone shifts here.

I’d say include ginger in a balanced diet with plenty of protein, healthy fats, and the right micronutrients for testosterone.

It’s just one helpful ingredient—not a magic fix for low testosterone.