It is the most important sex hormone of men: of course, we are talking about testosterone.
But not only men make testosterone, but also women. In both sexes, a healthy normal value is necessary to keep the metabolism running optimally.
Because the hormone has countless important functions in the body: it affects hair growth, is necessary for healthy bone building, and accelerates the growth of all muscle fibers in the body.
However, if you lack testosterone, you will be plagued by muscle weakness, obesity, and loss of libido. But depression and listlessness are also signs that you may be suffering from a testosterone deficiency.
Fortunately, you can do this quite easily. By changing your diet, you can increase your testosterone levels. But which foods contain testosterone, or boost your own body production? That’s exactly what I’ll show you in this article.
Make sure you incorporate the following foods into your eating plan if you want to boost your testosterone levels naturally.
The red fruit not only convinces with its exotic taste but also has a positive effect on testosterone levels.
This is due to the numerous polyphenols and antioxidants found in pomegranate. These ingredients strengthen the immune system and reduce stress.
According to studies, regular consumption of pomegranates can increase testosterone levels by up to 27%. This makes the pomegranate a good and natural testosterone booster.
The easiest way to consume the pomegranate is in the form of a delicious fruit juice. To do this, you squeeze the fruit intensively and catch the juice in a vessel.
You should drink at least 200 ml of pomegranate juice daily so that you benefit from the testosterone-boosting effect.
Extra Virgin Olive Oil
Olive oil can be a real miracle cure if you want to boost your testosterone levels naturally. The high proportion of unsaturated fatty acids from olive oil has a beneficial effect on hormone production. In addition, olive oil protects against dangerous cardiovascular diseases.
The oil tastes delicious is ideal for cooking and goes well with almost any dish. So it may be an extra portion of olive oil when you prepare your next meal!
This mussel species is particularly rich in zinc and contains a high proportion of healthy omega-3 fatty acids. Zinc naturally stimulates the production of testosterone and also has beneficial effects on libido. But also the high protein content of oysters has a positive effect on testosterone synthesis. Incorporate oysters into your diet as often as possible if you want to boost your testosterone quickly. According to legend, the famous womanizer Giacomo Casanova (1725-1798) ate 50 oysters for breakfast every morning. Try to keep up!
The body needs cholesterol to make enough testosterone. Cholesterol, in turn, forms your organism from healthy fatty acids. Coconuts not only taste seductive but also contain large amounts of saturated fatty acids. These healthy fatty acids are necessary for the production of cholesterol, which is then converted into testosterone. You can consume coconuts in the form of coconut milk, coconut water, or coconut oil. The only important thing is that you take the exotic fruit juice regularly.
The egg is also a testosterone-boosting food. They have a naturally high content of vitamin D, essential amino acids, and healthy fats.
But also important minerals such as calcium occur in the small bites. Eggs can be easily consumed in boiled form as a snack on the go and are easy to prepare. So there is no excuse not to include this natural Testo Booster in the nutrition plan. You should try to eat eggs 3–4 times a week to increase testosterone levels.
There’s more to the little toe than you’d expect. Garlic contains ingredients that have a strong antibacterial and antiviral effect. But the miracle tuber could also help with increasing the testosterone content.
Japanese researchers have been able to determine in animal experiments that garlic administration can significantly increase testosterone levels. The reason for this could be that the bud affects the concentration of nitric oxide. Nitric oxide is responsible for the transmission of nutrients in muscle tissue and also has a concentration-increasing effect. This may also affect testosterone formation.
Popey already knew that spinach is good for the muscles. The vegetable contains a large amount of magnesium, which favorably affects muscle building and potency. However, the mineral is also involved in the formation of testosterone and in important processes in the nervous system.
In addition to magnesium, spinach also contains other valuable vitamins and minerals. These include provitamin A, vitamin C, and vitamin K1. All these ingredients support metabolism and have a positive effect on testosterone formation. So emulate Popey and incorporate spinach into your nutrition plan!
The small seeds are not only an excellent snack for in between but are also considered a natural testosterone booster. Due to their high content of zinc and magnesium, pumpkin seeds have a testosterone-boosting effect and help to build muscle. In addition, essential amino acids are found in the seeds, which improve the ability to concentrate and increase libido.
The next time you see pumpkin seeds, you are welcome to access them 2 times! By the way, pumpkin seeds are also a real treat as an oil.
Cocoa not only tastes delicious but is also considered a true superfood. The miracle plant from Latin America contains many valuable minerals and vitamins that have been shown to increase testosterone levels. These include ingredients such as zinc, magnesium, copper, manganese, and iron. By the way, the testosterone-boosting effect does not apply to chocolate, as a large part of the nutrients are lost during the manufacturing process.
You can take raw cocoa in the form of powder or so-called cocoa nibs. The nibs are fantastic in muesli, cottage cheese, yogurt, and the like.
The fatty miracle fruits have a great effect on testosterone formation. They contain a high content of healthy fatty acids and valuable fat-soluble vitamins. These include vitamin A, vitamin D, vitamin E, and vitamin K.
Treat yourself to a delicious avocado from time to time. Your testosterone value will thank you. By the way, a good alternative to conventional avocados is avocado oil.
The potency miracle cure from the Andes should not be missing on our list of testosterone-boosting foods. For thousands of years, maca has been used by the Inca natives of South America as a natural sexual enhancer. Regular consumption of maca can increase libido, strengthen the immune system and also increase endurance. Responsible for this is the numerous vital substances that can be found in the medicinal plant.
The natural potency booster contains almost all essential amino acids, which ensure optimal metabolic function. These include, for example, aspartic acid, which has been shown to increase testosterone levels. 2 The medicinal plant contains over 20 different polyunsaturated and monounsaturated fatty acids. Omega – 6 and omega – 9 fatty acids are also contained in maca.
Maca also has a high content of trace elements. These include zinc, copper, and also iron. Minerals such as calcium and magnesium are also present in large quantities in maca. I also find the countless plant sterols that can be found in the miracle tuber particularly interesting. These substances have a direct influence on the human hormone balance and can also boost testosterone synthesis.
This nutrient bomb is the nut with the highest content of selenium. But also a large proportion of magnesium and zinc can be found in Brazil nuts. These ingredients promote the natural production of testosterone and strengthen the immune system.
Brazil nuts also contain healthy fatty acids, which are necessary for testosterone formation. They are therefore also often called bodybuilding foods. The nuts should therefore not be missing from your diet if you want to increase your testosterone.
This is especially true of grapefruits and their high content of polyphenols, vitamins, and minerals.
In grapes, the polyphenol Reservatrol is found, which protects against bacteria and fungal infestation, for example.
However, polyphenol also affects testosterone formation: it inhibits the enzyme aromatase, which converts testosterone into estrogen.
Frequent consumption of grapes can therefore prevent the breakdown of testosterone.
So you can keep high testosterone levels easier.
The medicinal plant ginseng has been used in China for thousands of years to increase potency.
Regular consumption of the healing root not only has a positive effect on the immune system but also has a testosterone-boosting effect.
Ginseng contains the ingredient ginsenosides, which in turn promotes nitric oxide synthesis in the body.
A high proportion of nitric oxide improves blood circulation and nutrient distribution. This also has a beneficial effect on testosterone formation.
All plants from the cruciferous family are natural testosterone boosters. These include vegetables such as broccoli, cauliflower, Brussels sprouts, and also cabbage.
Cruciferous vegetables thus have a positive effect on testosterone production through their ingredient indole-3-carbinols.
This substance is further converted in the stomach to diindolylmethane (DIM), which has anti-estrogenic properties.
DIM breaks down estrogen faster and keeps testosterone levels higher.
In addition, cruciferous vegetables have numerous vitamins, minerals, and trace elements that ensure a strong immune system.
The fish not only tastes heavenly but is also really healthy. Your testosterone level also benefits if you regularly eat wild salmon.
Salmon contains a large amount of zinc. This mineral is necessary to produce testosterone in sufficient quantities.
Also, the content of vitamin D, which can be found in salmon, has a beneficial effect on testosterone levels.
Try to eat wild salmon as often as possible and your body will thank you with more strength and energy.
Seaweed has an anti-estrogenic effect, which positively affects testosterone formation.
Research has shown that kelp delays estrogen formation.
Estrogen is the antagonist of testosterone, so you should keep it as low as possible.
If you have seaweed available, you should definitely include it in your diet.
Oatmeal is also part of bodybuilding foods. The cereal contains various ingredients that have a positive effect on potency and testosterone content. Thus, the testosterone level can be kept higher.
Another ingredient of oatmeal is the amino acid L-arginine, which stimulates blood circulation in the body.
Improved blood circulation also improves nutrient transport, which allows testosterone to be formed faster.
You should therefore definitely integrate oatmeal into your diet.
The seeds originally come from the Mediterranean, from the pine. The seeds are often referred to as pignoles. The plant has been used for thousands of years to treat infertility and erectile dysfunction. The special thing about pine nuts is that they contain a kind of testosterone-like plant hormones. These include substances such as DHEA, but also brassinosteroids.
The substances promote the growth of the plant and act similarly to conventional steroids. Also worth mentioning is the high content of glutathione transferases that can be found in the nuclei. This substance not only supports the detoxification of the body but also promotes testosterone synthesis.
For testosterone synthesis, the metabolism needs above all saturated and monounsaturated fatty acids. Unfortunately, most nut varieties have a high content of polyunsaturated fatty acids, which can even have a negative effect on testosterone formation. However, this is not the case for the macadamia nut. The nuts consist of 60% monounsaturated fatty acids and 13% saturated fatty acids.
The proportion of polyunsaturated fatty acids accounts for just 2%. The high-quality fats of the macadamia nut help with the formation of testosterone and at the same time ensure a healthy cardiovascular system. In addition, nuts are an ideal snack for in between.
Due to its special ingredient apigenin, the plant has an enormously beneficial effect on testosterone production.
Scientists from Texas were able to determine that an apigenin compound increases the content of STAR (steroidogenic acute regulatory protein) in the testicular Leydig cells.
STAR is responsible for the transmission of cholesterol, which in turn is necessary for testosterone synthesis.
A high level of STAR therefore also has an indirect beneficial effect on the formation of testosterone.
The ancient medicinal plant is one of the strongest superfoods and has been used for ages to treat a wide variety of diseases. Ginger contains the active ingredient gingerol, which has an anti-inflammatory effect on the body.
The spicy tuber is also abundantly endowed with vitamin C, magnesium, calcium, and potassium. Furthermore, essential oils can be found in ginger, which strengthens the entire immune system. Numerous studies have now been able to prove that ginger root has a beneficial effect on testosterone levels.
Studies 3 on chickens were able to show that water with ginger additive increases the testosterone content of the animals. This can probably be attributed to the antioxidant properties of the medicinal plant. Studies with rats came to similar conclusions. But also studies on humans could prove the testosterone-increasing effect of the healing root. At an Iraqi university in Tikrit in 2012, the connection between ginger and testosterone was investigated.
For this purpose, 75 infertile men were given a daily dose of ginger for a period of 3 months.
Amazing results could be heard: the glutathione concentration increased and the number of free radicals in the body was reduced.
On average, the testosterone level of the study participants increased by 17.7%, and the content of luteinizing hormone (LH) by 43.2%. LH is necessary for testosterone production, as it activates the synthesis processes.
Ginger is great as a spice or as an ingredient for making a healthy smoothie. But even a warm tea tastes great with a little ginger additive. You should therefore try to eat ginger as often as possible.
The miracle cure of celery belongs to the umbelliferous family and has been used for many years to cure numerous cases of the disease. The medicinal plant has a detoxifying effect, lowers increased blood pressure, and also has an anti-inflammatory effect. But testosterone synthesis is also positively influenced by the consumption of vegetables. The testosterone-boosting effect of celery is mainly due to the substances androstenone and apigenin. These testosterone-like active ingredients support the formation of new testosterone.
The medicinal plant also contains the plant dye luteolin, which has anti-estrogenic properties. A lowered estrogen spit in turn favors a high testosterone level. You can consume the plant as celery sticks as a side dish or juice it to prepare a delicious smoothie from it.
Research has shown that regular consumption of the cereal plant has a positive effect on testosterone synthesis.
This is especially true for corn juice, pollen, and corn threads, as these ingredients contain most of the plant’s nutrients.
Testosterone formation in men takes place mainly in Leydig’s interstitial cells in the testicles when LH (luteinizing hormone) is present in sufficient quantities.
The consumption of corn promotes the release of exactly this hormone and therefore leads to increased testosterone production.
In addition, corn contains a high content of selenium. This mineral is essential for testosterone synthesis.
You should try to eat a serving of 100 grams of corn daily to have a positive effect on your testosterone levels.
You can either juice the corn or mix it whole into a smoothie.
This food is produced by the lactic acid fermentation of the preserved white cabbage or pointed cabbage and is considered a miracle cure for health.
And testosterone levels can also be increased by regular consumption of sauerkraut. The fermented food contains numerous intestinal bacteria that support digestion.
Healthy intestinal flora is the prerequisite for an optimal supply of nutrients and the synthesis of testosterone.
Sauerkraut also contains (like many other fermented foods) a high content of vitamin K2. This vitamin sends signals to the body for testosterone synthesis.
Also, the large amounts of zinc and magnesium in sauerkraut help in increasing testosterone levels. When eating sauerkraut, you should make sure that you eat it uncooked. Also, the pasteurized herb is unsuitable for testosterone enhancement, as most nutrients are destroyed by heating. In raw form, sauerkraut is therefore best suited for you.
The medicinal plant Tribulus Terrestris is known by various names: earth burzeldorn, butcher’s broom, or earth starlet. The plant belongs to the yoke leaf family and is mainly found in the tropics and subtropics. Tribulus contains, among other things, essential oils, linoleic acid, tannin and peroxidase, and saponins. These substances are said to have blood pressure and cholesterol-lowering effect.
Particularly interesting are the saponins of the plant, as they are said to have a steroid-like effect. Sapiens belongs to the phytosterols, which have an influence on the LH level. The intake of Tribulus could therefore stimulate the release of the luteinizing hormone, which boosts testosterone production.
The red meat not only tastes excellent but also stimulates testosterone synthesis. This is mainly due to the high protein content of beef, which naturally stimulates testosterone formation.
Beef is also a great source of zinc. Magnesium is also contained in beef. When eating meat, it is especially important to pay attention to its high quality.
The meat of inferior quality contains harmful additives that can even lower testosterone levels.
Therefore, it is better to invest in high quality so that you avoid such substances.
The essential amino acid is considered one of the secret weapons for increasing testosterone levels. Aspartic acid can stimulate the release of important hormones such as testosterone, IGF (insulin-like growth factor 1), and also the growth hormone HGH.
Although the amino acid cannot compete with the effect of synthetically produced steroids, it helps to increase testosterone levels without any side effects.
You have the best results with aspartic acid supplementation if you take the amino acid in cycles. You should consume the amino acid consistently for 2 – 3 weeks and then take a break for 2 weeks. After that, you can start a cycle again. A normal dosage is between 5 – 10 grams per day. It is best to start with a daily dose of 3 grams and slowly work your way up. Taking more than 20 grams of D-aspartic acid a day is not necessary.
Your stomach can’t digest too much of the amino acid in the first place and it could lead to unwanted side effects.
An overdose of aspartic acid can lead to digestive discomfort or even nerve damage. Therefore, you should rather approach supplementation slowly.
The nettle has been used for thousands of years as a natural remedy for a wide variety of ailments. In the meantime, it has been found that the consumption of the medicinal plant even has a beneficial effect on testosterone levels.
Especially the intake of nettle root is said to have a strong effect on the testosterone balance.
The reason for this is the ingredient β-sitosterol, which can be found in the miracle root. This substance not only has an anti-inflammatory effect but also affects various hormones. The active ingredient inhibits, for example, the conversion of testosterone into dihydrotestosterone (DHT). As a result, a higher testosterone level persists for a longer period of time.
The consumption of nettle root extract can also reduce the formation of estrogens, which are known to act as antagonists of testosterone. The extract of the root can be taken in the form of tablets. A dosage of 200 – 500 mg per day is recommended.
The seeds of the cashew tree not only taste seductive but are also incredibly healthy. By eating the seeds regularly, you can even increase testosterone levels. Cashews contain in large quantities the minerals zinc and magnesium, which are essential for testosterone formation.
In addition, the seeds are rich in unsaturated fatty acids, which also have a beneficial effect on testosterone synthesis. Are there testosterone-containing foods? There is a very clear answer to this: No, there are no foods that contain testosterone. Although there are no foods that contain testosterone directly, some foods promote testosterone production.
They help the body produce testosterone in sufficient quantities. This is mainly done by compensating for a nutrient deficiency. If you do not absorb important nutrients such as zinc, vitamin D or magnesium sufficiently, this inhibits production. A consumption of zinc-containing foods can therefore prevent testosterone deficiency and promote hormone synthesis.
However, the situation is quite different with estrogens. Estrogen is the antagonist of testosterone. A high level of estrogen inhibits testosterone synthesis.
There are certain foods that contain a high content of phytoestrogens. These herbal active ingredients are very similar to the structure of estrogens and therefore have a comparable effect to ordinary estrogen. Foods with a high phytoestrogen content include, for example, beer, flaxseed, soybeans, and tofu. You should not consume these foods in high quantities.
Foods that increase testosterone are not so rare. If you include the androgenic foods mentioned above in your diet plan, you can get the most out of your testosterone levels. Especially important for testosterone production are foods with a high zinc and magnesium content.
Foods that contain a lot of vitamin D also have a positive effect on the formation of the male sex hormone. In addition to these active ingredients, there are many other substances that have a positive effect on testosterone formation.
You should also keep in mind that optimal testosterone production only comes about when your immune system is strong enough. Only with the help of a balanced and healthy diet can you absorb enough vital substances. Avoid artificial and industrially produced foods if you want to increase your testosterone levels.
Focus on natural foods as they have been introduced to you in our list. If you find it difficult to eat a balanced diet, you should consider a testosterone booster. They contain all the important minerals, vitamins, trace elements, and plant substances to get Testo production back on track.