Foods that help boost testosterone
- 50TOUGH
- Oct 26, 2022
- 12 min read
Incorporating testosterone boosting foods into your diet will optimise your levels and ensure a consistent
Testosterone is one of our key hormones for men and as such it’s important that we pay attention to how it is being managed in our bodies. If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Whether you’re trying to boost your testosterone levels naturally or using these foods to supplement a hormonal treatment plan there are lots of ways you can build these ingredients into your meals!
As men age, testosterone levels decrease yearly by 1%-2% generally but an unhealthy lifestyle and certain medical conditions can cause a bigger drop in levels. The foods shown are not in any chronological or level of benefit order.
#1 - Ginger
How it may help testosterone
Ginger is one of the more interesting foods for male hormone support. Some human and animal research suggests ginger may support testosterone through:
Reducing oxidative stress in the testes
Supporting luteinizing hormone signalling — LH is the “message” from the brain that tells the testes to produce testosterone
Improving insulin sensitivity
Reducing inflammation
Key compounds
Gingerols
Shogaols
Antioxidant compounds
Best way to use it
Fresh ginger in tea, stir-fries, smoothies, or marinades
Aim for consistency, not mega-dosing
Practical move
Have ginger tea after dinner or add fresh grated ginger to meals a few times per week.
Caution
Ginger can mildly thin blood. If you take blood thinners or have surgery coming up, check with your doctor.
#2 - Eggs
How they may help testosterone
Eggs are a strong testosterone-support food because they provide several building blocks involved in hormone production.
Testosterone is made from cholesterol, and eggs contain cholesterol along with fat-soluble nutrients that support reproductive health.
Key nutrients
Cholesterol — raw material for steroid hormones
Vitamin D — associated with testosterone status
Choline — supports liver and brain function
Protein — supports muscle, recovery, and metabolic health
Selenium — important for reproductive function
Best way to eat them
Whole eggs, not just egg whites
Pair with vegetables and a quality fat if needed
Practical move
Try 2–3 whole eggs with spinach, onions, or avocado for a testosterone-friendly breakfast.
Caution
If you have familial hypercholesterolemia or specific cholesterol issues, discuss egg intake with your doctor.
#3 - Fatty Fish
Examples: salmon, sardines, mackerel, trout, anchovies.
How it may help testosterone
Fatty fish supports testosterone indirectly by improving the health of the “terrain” your hormones operate in.
It helps with:
Lowering chronic inflammation
Supporting cell membrane health
Improving insulin sensitivity
Providing vitamin D
Supporting cardiovascular function and blood flow
Better metabolic health usually means better hormone health.
Key nutrients
Omega-3 fatty acids
Vitamin D
Protein
Selenium
Iodine, depending on the fish
Best way to eat it
Grilled, baked, canned, or smoked in moderation
Sardines and salmon are excellent choices
Practical move
Eat fatty fish 2–3 times per week.
Caution
Watch mercury exposure. Favour smaller fish like sardines, anchovies, and salmon over large predatory fish like swordfish, king mackerel, and bigeye tuna.
#4 - Avocados
How they may help testosterone
Avocados support testosterone by providing healthy fats and nutrients that improve metabolic health.
Men over 50 need to understand this: if your blood sugar, waistline, sleep, and stress are wrecked, testosterone usually takes the hit. Avocados help support the metabolic side of the equation.
Key nutrients
Monounsaturated fats
Magnesium
Potassium
Fibre
Vitamin E
B vitamins
Why this matters
Healthy fats are important for hormone production. Magnesium also plays a role in testosterone availability, especially in active men.
Best way to eat it
With eggs
In salads
On lean meat bowls
With fish
Practical move
Add ½ avocado to a protein-rich meal.
Caution
Avocados are calorie-dense. Great food, but portion still matters if fat loss is a goal.
#5 - Pomegranates
How it may help testosterone
Pomegranate is best thought of as a blood flow and antioxidant food.
Some studies suggest pomegranate juice may improve markers related to:
Oxidative stress
Blood pressure
Endothelial function
Libido and erectile function
Possibly testosterone modestly, though evidence is not definitive
Key compounds
Polyphenols
Punicalagins
Anthocyanins
Nitrates, in small amounts
Why this matters
Testosterone is one part of male performance. Blood flow is another. Pomegranate is more of a “vascular support” food than a direct testosterone trigger.
Best way to use it
Pomegranate seeds
Small serving of 100% pomegranate juice
Practical move
Use pomegranate seeds on Greek yogurt or salads.
Caution
Pomegranate juice is easy to overdo because of sugar content. Keep juice to around 4–8 oz if using it.
#6 - Onions
How they may help testosterone
Onions may support testosterone through antioxidant and anti-inflammatory effects. Some animal research suggests onions may influence testosterone by supporting:
Testicular antioxidant defence
Nitric oxide pathways
LH-related hormone signalling
Human evidence is limited, but onions are still a smart food for metabolic and cardiovascular health.
Key nutrients and compounds
Quercetin
Sulphur compounds
Prebiotic fibres
Antioxidants
Best way to eat them
Raw, sautéed, roasted, or added to eggs/meat dishes
Red onions are especially rich in antioxidants
Practical move
Add onions to your eggs, ground beef, steak bowls, salads, or roasted vegetables.
Caution
If you have reflux, IBS, or FODMAP sensitivity, onions may cause digestive issues.
#7 - Dark Chocolate
How it may help testosterone
Dark chocolate can support testosterone indirectly through minerals, stress regulation, and blood flow.
Key nutrients
Magnesium
Iron
Copper
Flavonoids
Theobromine
Why it matters
Magnesium is tied to testosterone status, muscle function, and sleep quality. Dark chocolate also supports nitric oxide and blood vessel function.
Best choice
Choose 70–85% dark chocolate
Lower sugar is better
Practical move
Have 1–2 squares after dinner instead of a sugary dessert.
Caution
Dark chocolate can contain caffeine and heavy metals like cadmium or lead depending on sourcing. Don’t crush a whole bar every night and call it health.
#8 - Garlic
How it may help testosterone
Garlic may support testosterone indirectly by improving cardiovascular and metabolic health. Animal research also suggests garlic compounds may interact with hormone pathways, especially when paired with adequate protein intake, but human testosterone evidence is limited.
Key compounds
Allicin
Sulphur compounds
Antioxidants
Possible benefits
Supports blood pressure
Supports circulation
Reduces oxidative stress
May support immune function
Best way to use it
Fresh crushed garlic is best
Let chopped garlic sit for 5–10 minutes before cooking to enhance allicin formation
Practical move
Use garlic with meat, fish, eggs, roasted vegetables, or homemade dressings.
Caution
Garlic can thin blood slightly and may interact with anticoagulants. It can also worsen reflux in some men.
#9 - Bananas
How they may help testosterone
Bananas are not a direct testosterone booster, but they help fuel training and recovery — and that matters.
If you want healthy testosterone, you need to train hard, recover well, and avoid chronically under-eating carbs if your activity level is high.
Key nutrients
Potassium
Vitamin B6
Carbohydrates
Magnesium, small amount
Why it matters
Carbs support training performance, thyroid function, recovery, and stress hormone balance. If cortisol stays high and recovery stays poor, testosterone can suffer.
Best time to eat them
Before training
After training with protein
As part of breakfast
Practical move
Use a banana with whey protein after training or before a strength session.
Caution
If you have diabetes or insulin resistance, bananas can still fit — but portion and timing matter.
#10 - Whey Protein
How it may help testosterone
Whey protein does not directly “boost testosterone,” but it supports one of the strongest natural testosterone levers: muscle mass and strength training recovery.
More lean muscle, better recovery, better body composition — these are huge for men over 50.
Key benefits
High-quality protein
Rich in leucine, which triggers muscle protein synthesis
Supports fat loss by increasing satiety
Helps preserve muscle during calorie deficits
Supports post-workout recovery
Why this matters
Excess belly fat is one of the biggest testosterone killers. Fat tissue increases aromatase activity, which can convert testosterone into oestrogen. Whey can help support better body composition when paired with resistance training.
Best way to use it
Post-workout
As a high-protein snack
Mixed with Greek yogurt, oats, berries, or banana
Practical move
Use 25–40 grams of whey protein after lifting or to help hit your daily protein target.
Caution
If you have kidney disease, consult your physician about protein intake. If whey bothers your stomach, try whey isolate or a lactose-free option.
Big Picture: How These Foods Support Testosterone
Strongest testosterone-support angles from this list
Building blocks
Eggs
Fatty fish
Avocados
These provide fats, cholesterol, vitamin D, selenium, and other nutrients involved in hormone production.
Mineral and recovery support
Dark chocolate
Whey protein
Bananas
Avocados
These support magnesium, training, recovery, and muscle maintenance.
Blood flow and antioxidant support
Pomegranate
Garlic
Onions
Ginger
Fatty fish
These help reduce oxidative stress and support cardiovascular function — essential for male performance.
A Simple Testosterone-Support Day Using These Foods
Breakfast
Whole eggs with onions, garlic, spinach, and avocado.
Lunch
Salmon or sardines with vegetables and a pomegranate seed salad.
Pre-workout
Banana.
Post-workout
Whey protein shake.
Dinner
Lean meat or fish with roasted vegetables, garlic, and ginger.
Dessert
1–2 squares of 85% dark chocolate.
Foods to avoid
These foods and drinks don’t “destroy testosterone” overnight — but used often enough, they can push your body into a low-testosterone environment: more belly fat, more inflammation, worse sleep, poorer insulin control, weaker recovery, and disrupted hormone signalling.
#1 - Alcohol
The testosterone problem
Alcohol is one of the biggest lifestyle hits to testosterone, especially for men over 50.
The issue is not just “empty calories.” Alcohol interferes with the entire testosterone system:
Reduces testosterone production in the testes
Disrupts luteinizing hormone signalling — LH tells the testes to produce testosterone
Increases cortisol, your main stress hormone
Worsens sleep quality, especially deep sleep and REM
Raises aromatase activity indirectly through belly fat, converting more testosterone into oestrogen
Damages liver function when excessive, affecting hormone metabolism
Think of alcohol like throwing sand into the gears of your hormone engine.
The sleep hit is huge
Even if alcohol helps you “fall asleep,” it often wrecks sleep quality later in the night. And testosterone production is strongly tied to high-quality sleep.
Poor sleep = lower morning testosterone.
Beer and oestrogen concerns
Beer contains plant compounds from hops that have mild oestrogen-like activity, but the bigger problem is usually:
Alcohol load
Extra calories
Belly fat gain
Poor sleep
Liver strain
That’s the real testosterone killer.
How much is a problem?
Dose matters.
Occasional moderate drinking likely has a smaller impact.
Heavy drinking or frequent drinking is strongly linked with lower testosterone, lower sperm quality, worse erections, and more belly fat.
Smarter move
If testosterone matters to you:
Keep alcohol to 0–2 drinks per occasion
Avoid drinking close to bedtime
Have alcohol-free weekdays
Never use alcohol as your stress management tool
Hydrate and eat protein before drinking
Best rule
If your goal is fat loss, better sleep, stronger erections, and higher testosterone, alcohol should be treated like a performance tax.
#2 - Soy Based Products
Examples: soy milk, tofu, soy protein, soy burgers, soy yogurt, edamame, tempeh.
The testosterone concern
Soy contains isoflavones, which are phytoestrogens — plant compounds that can weakly interact with oestrogen receptors.
Because of that, soy has developed a reputation as a testosterone-lowering food.
But here’s the honest truth: human research does not consistently show that moderate soy intake lowers testosterone in men. Meta-analyses generally find no major effect on testosterone from typical soy food intake.
So this one needs nuance.
When soy may become an issue
Soy is more concerning when it becomes a major protein source at the expense of more testosterone-supportive foods like:
Eggs
Beef
Fatty fish
Greek yogurt
Whey protein
Shellfish
Poultry
The problem may not be soy itself. The problem is what it replaces.
If a man is eating lots of soy-based processed foods but low zinc, low vitamin D, low omega-3, low saturated/monounsaturated fats, and low total protein quality — his hormone profile may suffer.
Processed soy is different from traditional soy
There’s a big difference between:
Better options
Tempeh
Edamame
Miso
Tofu in moderation
Less ideal options
Soy protein isolate bars
Soy-based fake meats
Soy-heavy processed snacks
Sugary soy milk
Ultra-processed vegan products
Ultra-processed soy foods often come with seed oils, additives, refined carbs, and low nutrient density. That’s not great for testosterone.
What about oestrogen?
Moderate soy intake is unlikely to “feminise” healthy men. But if a man is already struggling with low testosterone, high body fat, poor thyroid function, low libido, or fertility issues, I’d be more cautious with high soy intake.
Smarter move
If you like soy:
Keep it moderate
Choose traditional forms like tofu, tempeh, edamame, miso
Don’t make soy your only protein source
Prioritize zinc-rich and omega-3-rich foods too
Best rule
Soy is not the villain people make it out to be — but soy-heavy, ultra-processed diets are not ideal for male hormone optimisation.
#3 - Processed Foods
Examples: fast food, frozen pizzas, packaged snacks, processed meats, pastries, chips, refined breakfast cereals, cheap protein bars, drive-thru meals.
The testosterone problem
Processed foods are a major testosterone problem because they attack the foundations:
Body composition
Insulin sensitivity
Inflammation
Gut health
Blood pressure
Sleep quality
Nutrient status
Low testosterone is rarely just a “testicular issue.” It’s often a metabolic health issue.
Processed foods make metabolic health worse.
The belly fat connection
This is the big one.
Processed foods are easy to overeat. They are engineered to be hyper-palatable: salty, fatty, sweet, crunchy, and convenient.
More processed food usually means more visceral belly fat.
Visceral fat increases aromatase, an enzyme that converts testosterone into oestrogen.
So the pattern becomes:
Processed food → belly fat → more aromatase → lower testosterone / higher oestrogen pressure.
Nutrient displacement
Processed foods often push out the nutrients needed for testosterone production:
Zinc
Magnesium
Vitamin D
Selenium
Omega-3 fats
Protein
Fibre
B vitamins
Your body can’t build strong hormones from weak materials.
Trans fats and poor fats
Some processed foods contain unhealthy fats or oxidized oils that may impair:
Testicular function
Blood vessel health
Inflammation control
Mitochondrial function
Your testes are highly sensitive to oxidative stress. Bad fats and chronic inflammation are bad news.
Processed meats
Processed meats like bacon, sausages, hot dogs, and deli meats may be okay occasionally, but frequent intake can bring:
High sodium
Preservatives
Advanced glycation end products
Inflammatory load
Poor cardiovascular effects
And cardiovascular health matters for testosterone, erections, and long-term performance.
Smarter move
Use the 80/20 rule:
80–90% whole foods
10–20% flexible foods
Prioritise:
Eggs
Meat
Fish
Potatoes
Rice
Fruit
Vegetables
Greek yogurt
Nuts
Olive oil
Avocado
Best rule
If it comes in a shiny packet and you can eat 1,000 calories without noticing, it’s probably working against your testosterone.
#4 - Sugar
Examples: soda, sweets, pastries, candy, sweetened coffee drinks, fruit juice, desserts, sugary cereals.
The testosterone problem
Sugar hurts testosterone mainly through insulin resistance, fat gain, inflammation, and energy crashes.
Sugar itself is not poison. The problem is frequent high intake, especially in liquid form.
The insulin connection
When sugar intake stays high, especially with low activity and excess calories, your body becomes less responsive to insulin.
Insulin resistance is strongly linked with:
Lower testosterone
Higher belly fat
Lower SHBG in some cases
Poor energy
Higher inflammation
Worse erectile function
For men over 50, this is a big deal.
The belly fat loop
High sugar intake makes it easier to gain fat, especially when combined with processed foods and alcohol.
More belly fat means:
More aromatase activity
More testosterone converted toward oestrogen
Worse insulin sensitivity
More inflammation
That loop can keep a man stuck.
Liquid sugar is the worst offender
Soda, sweet tea, energy drinks, fruit juice, and fancy coffee drinks are a problem because they don’t fill you up.
You can drink 300–700 calories and still want a meal.
That’s a bad trade.
Acute testosterone dip
Some research suggests large glucose loads may temporarily reduce testosterone levels in men. That doesn’t mean one dessert ruins you. It means constantly spiking blood sugar is not a great hormone strategy.
Sugar and sleep
High sugar intake, especially late at night, may worsen sleep quality and night-time blood sugar swings.
Poor sleep = poor testosterone.
Smarter move
You don’t need to live like a monk. But control the dose.
Better options:
Fruit instead of candy
Greek yogurt with berries
Dark chocolate
Protein smoothie
Cinnamon in coffee instead of syrup
Sparkling water instead of soda
Best rule
Earn your carbs through movement. Sugar after training is very different from sugar on the couch at 10 p.m.
Quick Ranking: Worst for Testosterone
Biggest hit
Alcohol
Especially frequent or heavy intake. It damages sleep, liver function, hormone signalling, and body composition.
Next biggest
Processed foods
Because they drive belly fat, inflammation, nutrient deficiency, and insulin resistance.
Big problem when frequent
Sugar
Especially liquid sugar and late-night sugar.
Most misunderstood
Soy
Moderate traditional soy is unlikely to crush testosterone, but soy-heavy processed diets are not ideal for male hormone optimization.
What To Do Instead
Replace alcohol with:
Sparkling water with lime
Non-alcoholic beer occasionally
Herbal tea at night
Electrolytes after training
A walk after dinner to decompress
Replace processed foods with:
Steak, eggs, fish, chicken
Potatoes, rice, oats
Fruit and vegetables
Greek yogurt or whey
Olive oil, avocado, nuts
Replace sugar with:
Berries
Dark chocolate
Greek yogurt with cinnamon
Protein shake with banana
Fruit after workouts
Replace soy-heavy meals with:
Eggs
Whey protein
Beef
Salmon
Sardines
Chicken
Greek yogurt
Shellfish
Bottom Line
These foods can support testosterone by improving the environment your body needs to produce and use hormones well. But the big levers are still:
Lift heavy 3–4 times per week
Sleep 7–9 hours
Lose excess belly fat
Eat enough protein
Get sunlight or optimize vitamin D
Manage stress
Avoid heavy alcohol
Get bloodwork if symptoms are present
Food helps. But the lifestyle is the engine.
The biggest testosterone killers are usually:
Too much alcohol
Too much belly fat
Too little sleep
Too much processed food
Too much sugar
Not enough lifting
Not enough protein
Chronic stress
Clean up those areas and your body gets the message:
“We’re strong, safe, recovered, and ready to perform.”
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