foods / testosterone

Top testosterone-enhancing foods

Testosterone is a construction material of a male body. It is responsible not only for sexual desire. The hormone also has an impact on the quality of sperm, a condition of hair, bones and muscle bulk. Age and chronic diseases influence testosterone levels. The disease caused by low testosterone carries the name “hypogonadism”. This disease is treated in a medical way. Also, there is number of measures for maintenance of necessary level of testosterone. For example, vitamin and mineral-rich well-balanced diet.

Modern studies have shown that foods containing necessary nutrients can improve the concentration of testosterone.

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In addition to basic medical recommendations, it is also possible to use special foods that positively affect the concentration of testosterone. The main building materials of this hormone are Zinc and Vitamin D. Next we provide a list of foods rich in the content of these two important substances.


The tuna is literally stuffed with vitamin D. One portion is capable to satisfy the standard daily rate of the adult. Sardine and salmon also have a beneficial effect on the human organism due to the high content of vitamin D. However, you should be careful. Since in addition to nutrients, seafood also contains mercury. It is advisable to limit seafood consumption to 2 or 3 times a week max.

Skimmed milk

Milk is rich with protein and calcium. And calcium, as is well-known, supports our bones in excellent condition. Choose the skim milk enriched with vitamin D.

Healthy cereals

The benefit of cereals lies in the content of a large amount of the correct carbohydrates in them and the fibre, which contributes to the purification of the intestinal walls from toxins and slags and as a result, the reduction of the level of cholesterol. All of the above also contributes to the maintenance of testosterone levels. Include the cereals enriched with vitamin D in your breakfast.


Oyster meat is a storehouse of useful elements. It contains a minimum of calories. But it’s rich with vitamins B1, B2 and PP, A, D and minerals, including zinc. The unique chemical composition of molluscs has a tonic effect on the nervous system, as well as the prevention of diseases associated with a decrease in testosterone levels.


Lobster or crab meat contains protein, vitamins, and minerals in large quantities: selenium, copper, zinc, phosphorus, potassium, sodium, magnesium, calcium. One average portion of crab meat contains almost half the daily intake of zinc and other minerals.


Though beef is not recommended for daily eating, nevertheless do not forget to include it periodically in the diet. Despite the high content of animal fats, beef remains one of the leaders in zinc content. And beef liver is rich with vitamin D.


Beans are very rich in micro and macro elements such as fluorine, iron, phosphorus, potassium, calcium, and magnesium. And in terms of copper and zinc, beans are superior to most vegetables.