Eating To Naturally Boost Testosterone

Testosterone is the male sex hormone that does much more than it gets credit for. As well as helping to keep your libido high and your muscles strong, testosterone also contributes to a balanced mood, optimum energy levels, cognitive function, and more!

Low Testosterone Levels

As you age, it’s natural to expect that your T levels will slowly decline. This leads to some men undergoing hormone replacement therapy to get things back on track. This is a fairly simple process that your doctor will guide you through. You can also look at making changes to your diet to help ensure that your T levels stay at a good level. Small dietary adjustments can go a long way to helping with so many different aspects of your ov

erall health, and your hormone levels are no exception, both before and after treatment. 

Eating To Boost Testosterone

Eating a well-balanced diet that meets all of your nutritional needs may seem complicated, but it absolutely doesn’t have to be. By making sure you eat a range of different healthy foods and cut back on the things you know aren’t good for you, then you can generally give your body what it needs.

When it comes to naturally boostin

g your T levels, two nutrients that are especially important to pay attention to are zinc and vitamin D. These are both precursors for testosterone production, and a deficiency could therefore impact your leve


The following foods are great to include!


Chickpeas, lentils, and other legumes are high in zinc, which, as we know, is necessary for testosterone production. Legumes also contain high levels of magnesium, which is great for the health of your heart.


Tuna is a rich source of vitamin D. In fact, just one serving of tuna contains all the vitamin D you need to consume each day. Other types of fish, such as sardines and salmon, are also good sources of vitamin D, so there’s no need to miss out if you’re not a fan of tuna.




Eggs are a particularly good source of vitamin D and are also a great protein-dense food. If you are watching your cholesterol levels, then you may want to omit the egg white and only consume the yolk. 

Foods To Avoid

As well as being able to naturally boost your testosterone by including particular foods, you can also make a difference by excluding certain products.


A number of studies have connected dairy consumption to decreased testosterone levels. This is understood to be because dairy products contain the female hormone oestrogen. Oestrogen may be present in high amounts in a number of dairy products, and this can disrupt the hormonal balance in the body. 


Although alcohol in moderation is unlikely to impact your hormone levels, over-consumption across long periods has been shown to negatively affect testosterone. 

A Healthy Lifestyle

There are many factors at play when it comes to how high or how low your testosterone levels are. Some of these are out of your control, but some of them you can work to support through diet and exercise, a healthy lifestyle. 







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