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Foods boost testosterone

Which foods boost testosterone levels?

Every now and then people ask the question which kind of foods boost testosterone production. Often times, people ask those question because they don’t want to spend to much money on supplements that boost testosterone production or even worse, do nothing. Since the hormone production relies on the food intake and moreover, the mineral and vitamin intake, its a good idea to take a look at which kind of foods boost testosterone production.


Fats, fats and fats!

Before we start: Fats are the most essential part when it comes to boost someones testosterone production. But why is that so? Fats are used in the body as cholesterol, a pre base hormone, to build up hormones. So if somebody has for example, all important minerals and vitamins, but eats not enough fats, then his testosterone production won’t increase. The same goes the other way: Someone who eats a lot of fats but hasn’t enough minerals and vitamins won’t see any increase in the testosterone production.

What are good fats in order to boost testosterone production? The general idea is that unsaturated fats are much better than saturated fats. Unsaturated fats also contain omega 3 and omega 6, two very important fats for the body. Salmon and any other fish contains high amounts of unsaturated fats. The same goes for nuts: Almonds, cashews, peanuts all contain high amounts of unsaturated fats. Meat, especially red meat, is also very good to boost your testosterone levels, however, often times you won’t find ‘good meat’.

To sum it up: Eat a lot of nuts, Sunflower seeds, Pumpkin Seeds, Almonds, Cashews. The list goes on and on. Add some fish to it every or every other day and you make sure that your diet contains enough fats!


Now, the next important thing to boost testosterone production are minerals. Magnesium, potassium, calcium, zinc are all very important for hormone production. Especially magnesium and zinc are the most important when it comes to testosterone. 400-800mg daily of magnesium makes sure that you have enough of it. Zinc can be supplemented at 50mg per day. Make sure when you supplement magnesium, that you use an transdermal form, as its more well absorbed by your body than any oral form. Zinc should be supplemented only as picconilate, because this is the only form that is almost fully absorbed! (Links to both recommend forms at the bottom).

Now since this blog post is about foods that boost testosterone, we should also take a look at good magnesium and zinc sources: Bananas contain high amounts of magnesium. Sunflower seeds and pumpkin seeds are excellent natural zinc sources. Fish, nuts and meat also contain both minerals. However, many vegetables are also high in zinc and magnesium.

When it comes to magnesium and zinc, it makes however sense to supplement it, since those two minerals play such a huge role in the testosterone production. Many foods are under mineralised and don’t contain as much as they did few decades ago. You can try to get your intake by food, but i recommend supplementing those two for optimal results!



Vitamins are the last ‘ingredient’ that comes into play when we talk about food that boost testosterone production. Vitamin D, Vitamin B complex and Vitamin C are the most important ones. Vitamin D, a hormone (not a vitamin), is produced when sun hits the skin. Since many people don’t get enough sun these days, its very likely to have a deficiency in it. Its well known that a low level of Vitamin D can suppress your testosterone production to a very high degree! Vitamin D is also used for other hormones and to balance the endocrine system. You can actually take a test at your doctor, to measure your Vitamin D level, however, going out in the sun is probably the simplest thing you can do to boost your testosterone levels and Vitamin D levels. Make sure to go as often as you can to sun bathing. Also, since many foods contain a very small amount of Vitamin D, it makes sense to supplement Vitamin D as well. 10.000 UI per week for 1-2 months will raise your Vitamin D levels very fast! Just make sure that you don’t go too high, since Vitamin D is a hormone and too much hormones are never a good idea.

Vitamin B’s are found in bananas, strawberries, nuts and almost every other fruit out there! Oats are also a very good source of Vitamin B (and zinc!). Vitamin C is found in citrus fruits and apples. You simply could add some citrus to your water to increase your Vitamin C intake. Oats can be combined with your shake / smoothie, or just make some porridge with some apples!



Foods that boost testosterone levels are easily found. But whats more important is, is that you have plenty of minerals and vitamins, besides a high fat intake, to guarantee a boost in testosterone production. With these tips above, you will raise your testosterone levels very quickly. Keep in mind that being active (weight lifting for example) is also necessary to keep your testosterone levels high. I hope you enjoyed this blog post and learned some things about which foods boost testosterone production!

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Also, check out my other posts about Testosterone: