10 Foods That Increase Testosterone

Medically reviewed by Kierra Brown, RD

Foods that help increase testosterone include onions, honey, whole eggs, and leafy greens. Testosterone is the primary sex hormone in males, produced in the Leydig cells in the testes.

The hormone also plays an important role in sex drive, bone mass, body composition, muscle mass and strength, voice timbre, and sperm production. Read on to learn about your diet's role in testosterone levels and what else can increase or decrease the hormone.

Related: 10 Foods for Thyroid Health—And 3 To Avoid

How Your Diet Impacts Testosterone

A poor-quality diet with too few nutrients and too many calories can lead to weight gain, obesity, metabolic issues, and lower testosterone levels. Research has found that some foods are especially detrimental, including:

• Deep fried foods

• Fried products made of rice or flour

• Organ meats

• Processed meat

• Trans fat

You can naturally boost testosterone levels by eating a healthy diet and adding some foods known to help. Below are a few foods that increase testosterone, from fatty fish and fish oil to certain herbs like fenugreek seed and Asian red ginseng.

1. Fatty Fish and Fish Oil

A study published in 2020 found that taking fish oil with omega-3 fatty acids boosted testosterone levels in men with obesity but not women. The researchers found that DHA, a type of fatty acid found in fish, was particularly helpful.

2. Milk and Dairy Products

Research has shown that consuming milk and other dairy products protects against low testosterone levels. A study published in 2021 of middle-aged and elderly men in Taiwan drew a similar conclusion. Fortified milk is also a key source of vitamin D, which is essential for testosterone production.

Ensuring vitamin D levels are within normal limits—whether with food, sunlight, or supplementation—is vital for overall hormone health. More research is needed to draw robust conclusions on how dairy products affect testosterone production.

3. Legumes

Eating legumes—a family that includes beans, peas, and peanuts—can protect against low testosterone levels and poor testicular function. Legumes are rich in two nutrients associated with higher testosterone levels: zinc and magnesium.

4. Dark, Leafy Greens

Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote health. Some evidence suggests that men who eat more dark, leafy greens have higher testosterone levels than those who do not.

5. Honey

Natural medicine often points to honey's many uses, from soothing a sore throat to its antibacterial properties. More research on humans is still needed to confirm the effect of honey on testosterone.

Research has found that honey can increase testosterone levels in men by:

• Enhancing the viability of Leydig cells

• Increasing the production of luteinizing hormone

• Inhibiting aromatase activity in the testes

• Reducing oxidative damage in Leydig cells

6. Onions

A review published in 2019 found that onions may help male testosterone levels. The study authors found that onions increase the production of luteinizing hormone, enhance the antioxidant defense mechanism in the testes, and defend against inflammation and insulin resistance. More clinical trials are needed to determine how onion can increase testosterone levels in humans.

7. Eggs

Whole eggs contain cholesterol, which your body needs to make testosterone. A study published in 2020 followed young men on a weight training program over 12 weeks. The researchers found that men who ate eggs daily increased their testosterone levels.

The men were separated into two groups: one that ate three whole eggs daily and one that ate six egg whites. The study authors found that the group that ate all the eggs increased their testosterone levels more.

8. Foods with Flavonoids

Eating high levels of flavonoids is good for your health and testosterone production. Flavonoids are a group of compounds in many fruits and vegetables. Research has shown that flavonoids can prevent or delay hypogonadism (decreased functional activity of the gonads) in males as they age.

Foods high in flavonoids include:

• Broccoli

• Kale

• Hot peppers

• Onions

• Rutabagas

• Spinach

9. Oysters

Oysters are full of zinc, a mineral that's essential for making testosterone. Taking in extra zinc may ensure you're not deficient, but getting more than you need won't do much to increase testosterone.

10. Some Herbs

There are countless herbs on the market that tout their testosterone-boosting effects but have little evidence backing them up. A review published in 2021 found that some herbs show promise, although more research is needed.

These herbs include:

• Ashwagandha (root and leaf extract)

• Asian red ginseng

• Fenugreek seed (extract)

• Forskohlii (root extract)

Other Ways To Raise Testosterone Levels Naturally

Eating certain foods that increase testosterone isn't the only way to boost levels of the hormone in your body. You can make other lifestyle changes to help increase testosterone.

Exercise

Getting active yields lots of benefits, from improved mood, weight control, and fitness to increased testosterone levels in men. Strength and endurance training (cardio) can both increase testosterone.

Weight Loss

Research has shown that people who are overweight or have obesity have lower circulating levels of testosterone. Losing weight may help your overall health and testosterone levels. Just be sure not to eat too little, as this can also negatively impact testosterone.

Eat Enough Fat

Eating a healthy diet with enough fat is important for overall health and testosterone levels. Some types of fat contain cholesterol, which your body uses to make the hormone. Some evidence suggests getting 25% of your calories from fat.

Get Enough Sleep

Focusing on getting meaningful and adequate sleep can be a natural way to increase testosterone. Inadequate sleep has been linked to lower testosterone levels.

Symptoms of Low Testosterone

Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females. You may have a condition called hypogonadism if your levels are lower than that.

Low testosterone can cause symptoms such as:

• Decreased spontaneous erections and erectile dysfunction

• Depression

• Fatigue

• Gynecomastia, or larger-than-normal breasts in males

• Increased body fat and reduced muscle mass and strength

• Infertility

• Osteopenia, or a decrease in bone density not severe enough to be osteoporosis

• Osteoporosis, or very low bone density that leads to breaks and fractures

• Poor concentration and memory

• Reduced libido and sexual activity
  

What Can Decrease Testosterone Levels?

Several factors can influence your testosterone levels. Some of them you can't control, like age. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control.

Age

Male testosterone levels gradually start decreasing after age 30, and levels decrease by 0.4% to 2% per year. Some evidence suggests that up to 50% of middle-aged people with diabetes or obesity go on to develop hypogonadism.

Overweight and Obesity

Men who are overweight or have obesity tend to have lower testosterone levels. Talk with a healthcare provider about what a healthy weight looks like for you and how to achieve it.

Eating Too Little

Having too big a gap between the calories you burn and the calories you use can also decrease testosterone. Research has shown that low-fat diets decrease testosterone levels in men, but more research is needed to understand why.

Alcohol and Drug Use

Substance use may cause low testosterone levels. Alcohol, opioids, and steroids can reduce testosterone production. Nicotine, cannabis, and amphetamines can also impact fertility. Reducing or eliminating these substances can help you regain healthy hormone levels.

Testosterone Booster Supplements

Many supplements claim to boost testosterone. A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. About 10% actually lowered testosterone.

Related: Best Foods for Vaginal Health

A Quick Review

You can potentially boost testosterone levels by fine-tuning your diet and adding new foods. Some foods that increase testosterone include fish oil, dairy products, leafy greens, legumes, fruits and vegetables that contain flavonoids, and oysters.

Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels. Consult a healthcare provider with any concerns about your hormone levels.

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