Specific foods can either enhance or suppress testosterone production, a growing concern for men as they age. In their twenties, men naturally produce peak testosterone levels. But starting around age 30, testosterone production declines by about 1% annually. By age 40, a man’s testosterone output drops by 10%, and by 50, it’s reduced by 20%.
The solution lies in modifying your diet to incorporate foods that support healthy testosterone levels—potentially even exceeding those of your twenties. While this article focuses on nutrition, remember that other lifestyle factors like sleep significantly impact testosterone. For example, each extra hour of sleep beyond four hours increases testosterone by 15%, up to eight hours.
Which foods can help optimize testosterone? Let’s examine them below.
Eggs: A Natural Testosterone Enhancer
First, let’s dispel long-standing myths about eggs perpetuated by mainstream nutritionists. Contrary to popular belief, eggs don’t negatively impact cholesterol levels—a fact even acknowledged by the US government’s Dietary Guidelines Advisory Committee in their 2015 revision.
The committee reversed its previous position, declaring dietary cholesterol no longer a “nutrient of concern,” despite previously labeling excess cholesterol as a public health issue.
Numerous credible sources now confirm eggs don’t harm cholesterol levels. Health expert Jillian Michaels attributes high cholesterol to saturated and trans fats, not dietary cholesterol.
Eggs offer multiple benefits. They’re a convenient, nutrient-dense protein source favored by bodybuilders. Here’s another advantage: they boost testosterone.
Research shows that dietary fat and cholesterol from eggs (distinct from artery-clogging cholesterol) can increase testosterone production.
Conversely, studies indicate low-fat diets may decrease testosterone. For optimal testosterone-boosting fats and cholesterol, eggs are an excellent choice.
Magnesium-Rich Foods Elevate Testosterone
Prioritize magnesium-rich foods in your diet. Wheat bran tops the list, though other options below are equally beneficial. Beyond magnesium, wheat bran provides substantial protein and fiber.
A study examining magnesium’s effect on testosterone production found:
“Magnesium supplementation increases free and total testosterone in both sedentary individuals and athletes. The increase is more pronounced in active individuals.”
Whether sedentary or active, magnesium boosts testosterone, with greater benefits observed in exercisers (likely due to combined effects).
Beyond testosterone, magnesium is vital for bodily functions. It regulates blood pressure, strengthens bones, and maintains heart rhythm.
Many Americans don’t consume enough magnesium. Low magnesium intake correlates with increased inflammation markers, linked to heart disease, diabetes, and certain cancers. Magnesium deficiency also raises osteoporosis risk.
Evidence suggests magnesium-rich foods may help prevent hypertension in pre-hypertensive individuals. Below are top magnesium sources:
| Wheat Bran, crude, ¼ cup | 89 mg | 22% |
| Almonds, dry roasted, 1 ounce | 80 mg | 20% |
| Spinach, frozen, cooked, ½ cup | 78 mg | 20% |
| Raisin bran cereal, 1 cup | 77 mg | 19% |
| Cashews, dry roasted, 1 ounce | 74 mg | 19% |
| Soybeans, mature, cooked, ½ cup | 74 mg | 19% |
| Fish, haddock, oven cooked, 5 ounces, | 71 mg | 18% |
| Wheat germ, crude, ¼ cup | 69 mg | 17% |
| Nuts, mixed, dry roasted, 1 ounce | 64 mg | 16% |
| Bran flakes cereal, ¾ cup | 64 mg | 16% |
Boost Testosterone with Zinc-Rich Foods and Supplements
Zinc supplementation can increase testosterone, particularly in deficient individuals. A Wayne State University study found:
“Zinc supplementation in marginally deficient elderly men increased serum testosterone… suggesting zinc plays a key role in testosterone regulation.”
Below are zinc-rich foods, ranked by zinc content per serving:
| Food | Serving Size | Calories | Zinc |
|---|---|---|---|
| Beef | 4 oz | 175.0 | 4.09mg |
| Lamb | 4 oz | 310.4 | 3.87mg |
| Sesame Seeds | 0.25 cup | 206.3 | 2.79mg |
| Pumpkin Seeds | 0.25 cup | 180.3 | 2.52mg |
| Garbanzo Beans | 1 cup | 269.0 | 2.51mg |
| Lentils | 1 cup | 229.7 | 2.51mg |
| Cashews | 0.25 cup | 221.2 | 2.31mg |
| Quinoa | 0.75 cup | 222.0 | 2.02mg |
| Turkey | 4 oz | 166.7 | 1.95mg |
| Shrimp | 4 oz | 134.9 | 1.85mg |
| Tofu | 4 oz | 164.4 | 1.78mg |
| Scallops | 4 oz | 125.9 | 1.76mg |
| Green Peas | 1 cup | 115.7 | 1.64mg |
| Oats | 0.25 cup | 151.7 | 1.55mg |
| Yogurt | 1 cup | 149.4 | 1.45mg |
| Spinach | 1 cup | 41.4 | 1.37mg |
| Asparagus | 1 cup | 39.6 | 1.08mg |
| Mushrooms, Crimini | 1 cup | 15.8 | 0.79mg |
| Mushrooms, Shiitake | 0.50 cup | 40.6mg | 0.96mg |
| Beet Greens | 1 cup | 38.9 | 0.72mg |
| Summer Squash | 1 cup | 36.0 | 0.70mg |
| Broccoli | 1 cup | 54.6 | 0.70mg |
| Swiss Chard | 1 cup | 35.0 | 0.58mg |
| Brussels Sprouts | 1 cup | 56.2 | 0.51mg |
| Miso | 1 TBS | 34.2 | 0.44mg |
| Parsley | 0.50 cup | 10.9 | 0.33mg |
| Sea Vegetables | 1 TBS | 10.8 | 0.33mg |
| Tomatoes | 1 cup | 32.4 | 0.31mg |
| Bok Choy | 1 cup | 20.4 | 0.29mg |
Testosterone Supplements at MedsBird
Beyond dietary changes, medical options like testosterone gel can effectively boost levels. Testogel helps restore testosterone when natural production is inadequate.
MedsBird offers Testogel and other quality supplements. Note that Testogel requires a prescription. To obtain it, simply add to cart and complete checkout—our system will guide you through the online prescription process from home.