Written by Jillian Kubala, MS, RD — median reviewed by Katherine Marengo LDN, R.D., Nutrition — updated on October 20, 2021

Testosterone is a sex hormone that affects:

sex drive bones and also muscle wellness sperm productionblood cabinet production

Testosterone declines as you age, however other components can additionally cause short testosterone, including details medications, high body-fat levels, and some health conditions (1, 2) .

Low testosterone, likewise called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms/deciliter (ng/dL). Low testosterone can be medically treated with testosterone replacement therapy (3).

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Hypogonadism is an extremely common. In fact, roughly 40% of men over 45 years old and 50% of males in your 80s are considered hypogonadal (3).

A health-promoting lifestyle, consisting of diet, is vital for preserving optimal testosterone levels. Some researches have discovered that diet high in ultra-processed foods and low in nutrient-dense foods may mitigate testosterone level (4, 5, 6).

If you have low testosterone levels, monitor a medical professional’s recommendations. Additionally, girlfriend may think about adopting a diet pattern rich in foodstuffs that contain nutrients crucial for maintaining healthy testosterone levels.

Many nutrients, consisting of vitamin D, magnesium, and also zinc, are vital for maintaining optimal testosterone level (7).

However, there’s limited research investigating the impact of specific foods on testosterone levels.

This short article covers 7 foods items that space rich in nutrients that may aid promote healthy and balanced testosterone levels.

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Fatty fish prefer salmon and sardines room rich in nutrients that are essential for hormone health, such as vitamin D, zinc, and omega-3 fatty acids.

Even though details high fat foods, such as fried foods, have been linked to decreased testosterone level in some people, research has additionally shown the low fat diets may be detrimental because that testosterone levels (5, 8).

A systematic evaluation of six studies found that low fat dietary patterns were associated with diminished testosterone levels, contrasted to greater fat dietary fads (8).

However, the researchers listed that much more high quality studies are necessary to fully understand this connection (8).

Regardless, including healthy sources of fat prefer fatty fish to her diet most likely benefits overall health, including hormonal health.

What’s more, fatty fish are good sources that zinc, vitamin D, and also protein — nutrients that are crucial for maintaining healthy testosterone levels.

For example, studies display that men with reduced levels of vitamin D often tend to have lower testosterone than males with greater levels. This is due to the fact that vitamin D is crucial for masculine reproductive wellness (9).

Dark, irpari greens are terrific source of micronutrients, consisting of magnesium, a mineral that’s critical for keeping optimal testosterone levels, specifically in larger men.

It’s believed that magnesium increases testosterone bioactivity in the body because magnesium reduce oxidative stress. Oxidative stress is an imbalance between antioxidant defenses and cost-free radicals in the body.

Oxidative stress and also inflammation deserve to reduce testosterone, so presenting nutrients that combat oxidative stress may help maintain healthy testosterone level (10, 11, 12).

An older study in 399 men ages 65 or older discovered that those who had greater levels the magnesium in their blood had higher testosterone levels contrasted with those who had actually lower magnesium level (10).

Additionally, a research in Taiwanese men uncovered that short intake the leafy green vegetables was attached to lower testosterone levels (5).

Therefore, eating more magnesium-rich foods, such as spinach, kale, and collard greens, may aid promote healthy and balanced testosterone levels.

Cocoa commodities like cocoa powder and also cacao nibs are high in magnesium and flavonoid antioxidants, both of i beg your pardon are vital for testosterone.

Flavonoids space plant compounds that have powerful antioxidant and also anti-inflammatory results in the body.

Studies imply that details flavonoids, including cocoa flavonoids prefer quercetin and apigenin, may assist increase the manufacturing of testosterone from cells in the testicles dubbed Leydig cells (13).

When girlfriend shop for cocoa products, you may want to pick ones that contain no included sugar or only tiny amounts of included sugar. Take into consideration cocoa powder, cacao nibs, or low-sugar dark chocolate for their impressive health and wellness benefits.

Avocados carry out healthy fat, which is crucial for hormone health. Plus, avocados save magnesium and also a mineral called boron, i beg your pardon studies suggest may advantage testosterone level (14).

Boron is a map mineral that seems to influence testosterone management in the body and may protect versus testosterone destruction (15).

Though some studies show that supplementing through high levels of boron may assist boost testosterone in certain people, study outcomes are mixed. More research is essential to totally understand exactly how boron supplements influence testosterone (16).

While that not right now recommended to take boron additionally to boost testosterone, including dietary resources of this mineral, favor avocados, may help maintain healthy and balanced testosterone levels.

Egg yolks space rich in healthy and balanced fat, protein, and selenium, a mineral the acts together an antioxidant in the body.

According to some researches in test tubes and also animals, selenium may help enhance the production of testosterone by activating specific pathways and the expression of details genes (17, 18).

Additionally, some studies in humans and also animals have uncovered that testosterone level are higher in those v optimal selenium level in their blood (18).

However, us need much more research, particularly in humans, before we can draw conclusions about selenium’s effect on testosterone.

Eggs are very nutritious, so including them to her diet if they’re not already a component of that is a good idea, unless you have an egg allergy. Psychic that totality eggs room much an ext nutritious than level egg whites, because the yolks contain most of the micronutrients.

Berries, cherries, and also pomegranates space high in flavonoid antioxidants, i m sorry may assist protect testosterone-producing cell from damage and increase testosterone production (13).

An older research in rats uncovered that pomegranate juice supplementation aided protect versus induced oxidative stress, boosted testosterone levels, and also helped defend Leydig cell (which develop testosterone) native injury (19).

However, us need much more research in humans before we can conclude even if it is pomegranates or their juice can influence your testosterone levels.

Pomegranates, berries, and cherries might protect versus obesity-induced inflammation, which can lower testosterone level (20, 21).

Therefore, consuming antioxidant-rich foodstuffs like these fruits might promote in its entirety health, including hormonal health.

Shellfish choose oysters and also clams are great sources of zinc, selenium, and omega-3 fatty acids, every one of which may support optimal testosterone levels.

Because the its important role in reproductive health, zinc deficiency can reason hypogonadism (22).

What’s more, high dose zinc supplements show up to be reliable for dealing with hypogonadism in part men. Yet, zinc supplements room not at this time recommended together a universal treatment for hypogonadism (23).

But eating foods items high in nutrients vital for keeping optimal testosterone levels like zinc, selenium, and omega-3 fats might support hormonal health.

Health-promoting diet alters may help with short testosterone, but they’re no cures for hypogonadism. A doctor need to confirm the you have low testosterone v a physics exam and blood test.

If you’re diagnosed v low T, you might be prescribed testosterone replacements, such as (3):

tablets or pillsskin patchestopical gelinjections

These medications can come with the hazard of severe side effects, so make certain you discuss all of them with your doctor.

Additionally, take into consideration making diet adjustments to rise your as whole health, not just to treat low T.

Factors prefer body load and details lifestyle choices can influence testosterone levels together well.

For example, males with excessive weight are an ext likely to build hypogonadism than moderate-weight males (24).

Therefore, keeping a healthy and balanced weight is critical for hormonal health.

Being more physically active, quitting smoking cigarettes if friend smoke, and cutting back on alcohol and drug use may also assist men with low testosterone improve their testosterone status (25, 26, 27).

This section covers factors that may impact testosterone levels and also the symptoms you might experience through low T.

What room the symptoms of short testosterone levels?

Symptoms of short testosterone incorporate (3, 28, 29):

decreased voluntary erectionsdecreased sex drivereduced testicular sizereduced bone and muscle massloss of body hairfatigueweaknessprofuse sweating

Keep in mind that symptoms related to low testosterone room non-specific and overlap through symptoms of other, possibly serious health and wellness conditions.

You should not self-diagnose low testosterone. If you doubt that you may have actually low testosterone, talk v a healthcare experienced for ideal testing.

Can drinking and also drug use impact testosterone levels?

Yes. Research reflects that harmful use of alcohol and also drugs can influence sex hormone levels, including reducing testosterone (27).

In fact, alcohol and also drug misuse is known as a perhaps reversible reason of hypogonadism (27).

If you’re right now struggling v substance use, know that there are methods to gain help. Visit the problem Abuse and Mental health Services management website for an ext information top top treatment and also support.

Are “testosterone-boosting supplements” safe?

It’s not a an excellent idea to use supplements marketed as “testosterone boosters”.

That’s due to the fact that many of this supplements contain ingredients favor herbs that can potentially connect with medicines or reason other dangerous side effects.

For example, pulmonary embolism and elevated liver enzymes are simply some symptom that have actually been associated with the use of additional marketed to boost testosterone (30, 31).

Plus, a study that evaluated 50 “T booster” supplements discovered that over 10% of the supplements consisted of ingredients that might negatively affect testosterone level (31).

The study also discovered that plenty of of the supplements included unnecessarily high quantities of certain nutrients like zinc and also B3 (31).

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If you suspect that you have actually low testosterone, protect against supplements marketed together “testosterone boosters.” Instead, talk v a healthcare professional for advice on safe and evidence-based treatments.