Eggs are one of the few natural suppliers of vitamin D, which is essential for testosterone production.
A study published in Hormone and Metabolic Research shows supplementing with vitamin D can increase testosterone levels. A significant increase in total testosterone, bioactive testosterone, and free testosterone levels was observed in a vitamin D supplemented group.
Eggs are also considered to be the most inexpensive high-quality protein money can buy. The yolk supplies a wholesome dose of healthy fat, too.
Specifically, when fortified, milk is a rich supplier of vitamin D.
Milk is also a significant source of protein and calcium, which are essential nutrients for supporting muscle mass and bone health.
Opting for lower fat milk reduces overall fat and calorie content while still preserving protein, calcium, vitamin D, and other nutrients.
3. Fatty Fish
Mackerel, cod, tuna, and other fatty fish are good sources of omega-3 fatty acids. Omega-3’s are beneficial for hormone production and may be helpful for improving testosterone.
There is also research demonstrating omega-3s can boost testosterone levels in women with polycystic ovarian syndrome (PCOS).
Despite any uncertainty regarding omega-3’s on male infertility, the fatty acid proves to support heart, mental, joint, and overall health.
What’s more, fish is a rich source of protein, vitamin D, and iron, zinc, magnesium, amongst several other vitamins and minerals.
The Mushroom Council claims mushrooms are the only source of vitamin D in the produce aisle. It is also one of the few non-fortified food sources of vitamin D.
The American Association for Cancer Research indicates white button mushrooms could reduce the incidence of prostate cancer.
There is also research showing mushrooms inhibit aromatase activity and may beneficial in preventing breast cancer.
Along with being coined as an aphrodisiac, oysters are a significant source of zinc.
Research published in Nutrition shows zinc supplementation can increase testosterone levels, especially in those who are deficient in the mineral.
6. Grass-Fed Beef
Compared to grain-fed, grass-fed beef shows to supply more of omega-3 fatty acids and reduce overall saturated fat.
Grass-fed beef is also a rich source of protein, zinc, iron, and vitamins A and E.
Oats and other whole grains are rich suppliers of magnesium. The mineral shows to exert a positive influence on testosterone and other anabolic hormones according to the International Journal of Endocrinology.
Oats are also rich in dietary fiber, with evidence implying high-fiber diets may lead to healthy testosterone levels.
8. Black Beans
Black beans and other bean varieties are one of the best foods that boost testosterone. This serves especially true for those who are not achieving adequate iron and zinc intake through meat consumption.
Beans are also rich in plant-based protein and fiber. So in addition to potentially increasing testosterone levels, beans can help manage weight and support heart and digestive health.
9. Brazil Nuts
In a 2015 review, researchers highlight boron has a renowned effect on testosterone. Other hormones, in both men and women, may also be positively influenced.
Boron is sourced from nuts, including Brazil nuts, grapes, raisins, prunes, and avocadoes.
Brazil nuts are also the richest supplier of selenium, which in conjunction with vitamin E, may improve infertility in men.
10. Walnut Oil
An animal study shows walnut oil has stimulating effects on the male reproductive system and could increase plasma testosterone.
The researchers attribute the benefit to the rich alpha-linolenic acid (ALA) and omega-3s walnut oil provides.
While still ongoing in human studies, existing research suggests ginger can help increase testosterone through numerous mechanisms.
However, there is evidence showing ginger can treat an upset stomach, nausea, vomiting, and digestion. It may also ease pain related to menstrual periods, headaches, and various forms of arthritis.