What Foods Affect Testosterone Levels?

Reviewed on 8/26/2020

What Is Testosterone?

Foods high in zinc, vitamin D and magnesium can help raise testosterone levels in men with Low T. 
Foods high in zinc, vitamin D and magnesium can help raise testosterone levels in men with Low T. 

Testosterone is a type of androgen, which is a hormone the body makes naturally. Androgens such as testosterone are often called "male hormones," but both men and women have androgens, though men normally have much higher levels of androgens than women.

What Foods Affect Testosterone Levels?

Foods that may increase testosterone levels include:

  • Foods high in zinc
    • Fatty fish such as tuna, salmon, and mackerel
    • Shellfish such as oysters, crab, shrimp, and lobster
    • Beans such as lentils, chickpeas, and black beans
  • Foods rich in vitamin D
    • Egg yolks
    • Fortified cereals
    • Dairy milk and plant-based milks (such as almond, soy, rice, or oat) fortified with vitamin D
    • Orange juice fortified with vitamin D
  • Foods rich in magnesium 
    • Leafy greens such as spinach and kale
    • Brazil nuts, almonds, cashews, and peanuts
  • Yogurt
  • Pumpkin seeds
  • Coconut water and coconut meat
  • Ground beef and beef liver
    • Consume in moderation because red meat increases the risk of developing cancer and heart disease
  • Certain vegetables and fruits
    • Pomegranate
    • Raisins
    • Cabbage
    • Cauliflower
    • Onions
  • Parsley
  • Coffee 
  • Ginger
  • Garlic
  • Extra virgin olive oil

Foods that may lower testosterone levels include:

  • Alcohol, including beer
  • Ice cream
  • Pasta
  • Snacks that are high in sugar and/or carbohydrates such as chips, chocolate, cookies, cakes and other pastries, and soda 
  • Fried foods
  • Low-fat diet and sugar
  • Flax seed
  • Licorice root
  • Soy products
  • Spearmint
  • Certain legumes such as lima beans 
  • Processed grains
  • Fast food
  • Cheese 
  • High-polyunsaturated fat vegetable oils
  • Non-dairy coffee creamers

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Reviewed on 8/26/2020
References
Medscape Medical Reference