Food and testosterone: how your diet can help (or hurt) your hormone levels

Testosterone isn’t just about muscle and mood. It’s a key hormone that affects everything from energy and motivation to metabolism. While some people turn to medical treatments, it’s easy to overlook one of the most potent hormone influencers: your diet.

What you eat every day can either boost your testosterone levels or quietly suppress them.

Foods That Support Testosterone

Zinc-rich Foods

Oysters, Red Meat, and Pumpkin Seeds

To maintain adequate levels of testosterone, your body needs zinc. According to numerous studies, a low intake of zinc can hinder the body’s ability to produce sufficient testosterone. You can increase your amount of zinc by consuming nuts, beans, poultry, oysters, red meat and pumpkin seeds.

A zinc deficiency is known as a common cause of low testosterone levels. Oysters contain more zinc than any other food. In addition to that, oysters contain amino acids that act like antioxidants. This causes your Leydig cells, the producers of testosterone, to be more efficient. Oysters are also crucial to your reproductive health overall. 

Vitamin D Sources

Fatty Fish, Egg Yolks, and Fortified Milk

Fatty fish contain an abundance of vitamin D, and you can get it from fatty fish, such as mackerel, tuna, and salmon. A 2024 study in Japan found that 1,545 men had higher testosterone levels after eating fatty fish.

The body also uses cholesterol to produce testosterone, and eggs have plenty of cholesterol. One 12-week study of young men demonstrated that these subjects had an increased amount of testosterone after they consumed eggs daily. Eggs also contain copious amounts of protein, which boosts the production of testosterone.

Fortified milk will increase your consumption of vitamin D. This is an essential vitamin for the production of testosterone.

Healthy Fats

Avocados, Olive Oil, and Nuts

Avocados are rich in healthy fats and vitamin E. Both of these substances support the health of all hormones and also encourage healthy testosterone levels. Avocados contain boron, an ingredient that the medical community uses to treat erectile dysfunction. In one study, male subjects saw an increase in their testosterone levels of 32% after just one week!

Extra-virgin olive oil has large amounts of monounsaturated fats, and this may increase your testosterone levels. It also provides you with antioxidant effects.

Nuts contain healthy fats and other essential nutrients that assist in increasing your testosterone levels.

Cruciferous Vegetables

Broccoli, Cauliflower, and Brussels Sprouts

Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are rich in indole-3-carbinol. This compound helps to balance estrogen levels. It is essential for testosterone production because balanced estrogen levels support testosterone levels and regulate the production of other hormones.

Additionally, it possesses anti-inflammatory properties and antioxidants. Antioxidants are important because they fight the oxidative stress that your body is under every day. This oxidative stress may reduce your testosterone levels.

Broccoli also has flavonoids that boost testosterone production.

Foods That May Lower Testosterone

Processed Foods

Processed foods, such as processed meats, are foods that you must avoid if you are concerned about your testosterone levels. Processed meats and pre-made meals are detrimental to your testosterone levels because they contain trans-fats, sugar, calories, and salt in high quantities. A diet high in these substances leads to weight gain and high cholesterol levels, and this may be the reason that your testosterone levels are lower than usual.

Soy-Based Products

Scientists need to perform more research on the effect that soy-based products have on testosterone levels. However, they do believe that soy plays a role in lowering testosterone levels. Many soy products contain phytoestrogens, and phytoestrogens are estrogens that come from plants. They include edamame, miso soup, tofu, soya meat replacement products, yoghurts, and soy milk. When men consumed the products listed above, they were found to have lower testosterone levels.

Sugars and Refined Carbohydrates

Refined carbohydrates include cakes, pastries, rice, bread, and pasta. The body digests these foods very quickly, so their consumption leads to the rapid release of sugar. This increases your insulin levels, leading to weight gain. It is also responsible for the reduction of your testosterone levels.

Vegetable Oil

Vegetable oil is frequently blamed for reducing testosterone levels. However, it is related to the weight gain that consuming foods with vegetable oil causes. With the consumption of vegetable oil, you may be consuming a high-fat diet. It may be the reason that you gain weight and have higher cholesterol levels than usual. The medical community determined that a diet high in fat and also high in cholesterol may impact your testosterone levels.

When Diet Isn’t the Key

Eating well can make a significant difference, but if you’ve made positive lifestyle changes and still feel tired, unmotivated, or low on energy, it may be time to consult a healthcare provider. Some people explore medical options, like testosterone injections for sale after confirming low levels with a blood test. However, it’s essential to consult a licensed professional. Testosterone replacement therapy (TRT) is not a quick solution. It must be tailored and monitored carefully.