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

Testosterone is a sex hormone the affects:

sex drive bones and muscle health sperm productionblood cell production

Testosterone decreases as you age, however other components can likewise cause low testosterone, including certain medications, high body-fat levels, and also some health problems (1, 2) .

Low testosterone, likewise called hypogonadism or low T, occurs as soon as testosterone level fall listed below 300 nanograms/deciliter (ng/dL). Short testosterone deserve to be median treated with testosterone replacement therapy (3).

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Hypogonadism is really common. In fact, around 40% of males over 45 year old and also 50% of men in your 80s are taken into consideration hypogonadal (3).

A health-promoting lifestyle, consisting of diet, is crucial for keeping optimal testosterone levels. Some research studies have uncovered that diets high in ultra-processed foods and also low in nutrient-dense foods items may alleviate testosterone levels (4, 5, 6).

If you have low testosterone levels, follow a medical professional’s recommendations. Additionally, you may think about adopting a dietary pattern rich in foodstuffs that save on computer nutrients crucial for maintaining healthy testosterone levels.

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

However, there’s limited research investigating the impact of particular foods ~ above testosterone levels.

This write-up covers 7 foods that room rich in nutrients that may assist promote healthy and balanced testosterone levels.

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Fatty fish favor salmon and sardines space rich in nutrient that are necessary for hormonal health, such as vitamin D, zinc, and omega-3 fat acids.

Even though details high fat foods, such as fried foods, have been attached to reduced testosterone level in some people, research study has also shown that low fat diets may be detrimental for testosterone level (5, 8).

A systematic evaluation of 6 studies found that short fat dietary patterns were linked with decreased testosterone levels, compared to higher fat dietary trends (8).

However, the researchers noted that more high top quality studies are needed to fully understand this relationship (8).

Regardless, adding healthy resources of fat favor fatty fish to your diet likely benefits all at once health, consisting of hormonal health.

What’s more, fat fish are good sources the zinc, vitamin D, and protein — nutrient that are necessary for maintaining healthy and balanced testosterone levels.

For example, studies display that men with lower levels that vitamin D have tendency to have lower testosterone than men with higher levels. This is due to the fact that vitamin D is crucial for male reproductive health and wellness (9).

Dark, leafy greens are terrific source of micronutrients, including magnesium, a mineral that’s crucial for preserving optimal testosterone levels, specifically in larger men.

It’s assumed that magnesium rises testosterone bioactivity in the body because magnesium reduces oxidative stress. Oxidative anxiety is one imbalance in between antioxidant defenses and complimentary radicals in the body.

Oxidative stress and inflammation deserve to reduce testosterone, so presenting nutrients that combat oxidative tension may assist maintain healthy and balanced testosterone levels (10, 11, 12).

An older examine in 399 men eras 65 or older discovered that those that had higher levels that magnesium in your blood had higher testosterone levels contrasted with those who had lower magnesium level (10).

Additionally, a examine in Taiwanese men uncovered that short intake the leafy green vegetables was linked to reduced testosterone level (5).

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

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

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

Studies suggest that specific flavonoids, consisting of cocoa flavonoids favor quercetin and also apigenin, may aid increase the manufacturing of testosterone from cell in the testicles called Leydig cells (13).

When friend shop because that cocoa products, you might want to choose ones that contain no included sugar or only tiny amounts of added sugar. Think about cocoa powder, cacao nibs, or low-sugar dark cacao for their impressive health and wellness benefits.

Avocados carry out healthy fat, i beg your pardon is necessary for hormonal health. Plus, avocados save magnesium and a mineral referred to as boron, i m sorry studies show may advantage testosterone levels (14).

Boron is a trace mineral that seems to affect testosterone management in the body and may protect versus testosterone deterioration (15).

Though some studies display that supplementing through high level of boron may aid boost testosterone in particular people, study outcomes are mixed. More research is necessary to totally understand exactly how boron supplements affect testosterone (16).

While it’s not right now recommended to take it boron supplements to increase testosterone, including dietary sources of this mineral, favor avocados, may help maintain healthy testosterone levels.

Egg yolks are rich in healthy fat, protein, and also selenium, a mineral that acts together an antioxidant in the body.

According to some research studies in check tubes and also animals, selenium may help enhance the production of testosterone by activating particular pathways and the expression of particular genes (17, 18).

Additionally, some researches in humans and animals have discovered that testosterone level are higher in those with optimal selenium level in your blood (18).

However, us need an ext research, specifically in humans, prior to we can attract conclusions around selenium’s effect on testosterone.

Eggs are extremely nutritious, so adding them to your diet if castle not already a part of that is a an excellent idea, uneven you have actually an egg allergy. Mental that totality eggs are much an ext nutritious than level egg whites, due to the fact that the yolks contain many of the micronutrients.

Berries, cherries, and pomegranates space high in flavonoid antioxidants, which may assist protect testosterone-producing cell from damage and increase testosterone manufacturing (13).

An older research in rats discovered that pomegranate juice supplementation aided protect against induced oxidative stress, raised testosterone levels, and helped protect Leydig cells (which create testosterone) indigenous injury (19).

However, we need more research in humans prior to we can conclude whether pomegranates or their juice can affect your testosterone levels.

Pomegranates, berries, and also cherries might protect against obesity-induced inflammation, which have the right to lower testosterone level (20, 21).

Therefore, spend antioxidant-rich foodstuffs like these fruits might promote in its entirety health, consisting of hormonal health.

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

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

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

But eating foods high in nutrients necessary for preserving optimal testosterone levels choose zinc, selenium, and omega-3 fats may support hormone health.

Health-promoting diet transforms may aid with low testosterone, however they’re not cures because that hypogonadism. A doctor must confirm the you have low testosterone v a physical exam and blood test.

If you diagnosed v low T, you might be prescribed testosterone replacements, such together (3):

tablets or pillsskin patchestopical gelinjections

These medications have the right to come through the risk of severe side effects, so make sure you discuss all of them v your doctor.

Additionally, take into consideration making dietary adjustments to rise your overall health, not just to treat low T.

Factors choose body weight and particular lifestyle choices can influence testosterone levels together well.

For example, men with excessive weight are an ext likely to develop hypogonadism 보다 moderate-weight males (24).

Therefore, keeping a healthy weight is critical for hormone health.

Being more physically active, quitting cigarette smoking if friend smoke, and also cutting back on alcohol and also drug use may also aid men v low testosterone enhance their testosterone status (25, 26, 27).

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

What room the symptom of low testosterone levels?

Symptoms of low testosterone include (3, 28, 29):

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

Keep in mind the symptoms pertained to low testosterone room non-specific and also overlap with symptoms of other, perhaps serious wellness conditions.

You need to not self-diagnose short testosterone. If you suspect that friend may have low testosterone, talk v a healthcare experienced for appropriate testing.

Can drinking and also drug use influence testosterone levels?

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

In fact, alcohol and drug misuse is recognized as a potentially reversible reason of hypogonadism (27).

If you’re currently struggling with substance use, recognize that there are ways to acquire help. Visit the substance Abuse and also Mental wellness Services administration website for an ext information ~ above treatment and also support.

Are “testosterone-boosting supplements” safe?

It’s not a great idea to usage supplements marketed as “testosterone boosters”.

That’s since many of these supplements save on computer ingredients like herbs that might potentially interact with drugs or cause other dangerous next effects.

For example, pulmonary embolism and elevated liver enzymes are just some complications that have been associated with the use of additionally marketed to an increase testosterone (30, 31).

Plus, a research that evaluate 50 “T booster” supplements found that end 10% the the supplements contained ingredients that may negatively influence testosterone level (31).

The study likewise discovered that countless of the supplements had unnecessarily high amounts of certain nutrients favor zinc and B3 (31).

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