Some people just want a simple list of foods to increase testosterone. There are many great foods to increase testosterone. I’ve nailed it down to the 12 greatest foods to increase testosterone though.
12 Greatest Foods to Increase Testosterone
- Red meat
- Animal organs
- Pomegranates (or pomegranates real juice)
- Citrus fruits
These 12 foods to increase testosterone fit the fats/protein/carbs macronutrient perfectly. Avocados, animal organs, and butter for fat, red meat, eggs, and oysters for protein, and potatoes, buckwheat, berries, citrus fruits, pomegranates, and cauliflower for carbohydrates.
One avocado contains about 322 calories consisting of 4.3g of saturated fats, 3.7g of polyunsaturated fats (we want this on the down low), and 20g of monounsaturated fats. Making this bad boy one of highest monounsaturated fat sources. The avocado is packed with 17g of carbohydrates, 13g of which are fiber, 975mg of potassium, and 4g of protein. Aside from that its high in Vitamin C, Vitamin B-6, Vitamin E, Vitamin K, riboflavin, niacin, folate, pantothenic acid, potassium, manganese, copper, and magnesium. It has some iron and Vitamin A as well.
As you know saturated fat and monounsaturated fat intake significantly increases testosterone. Check out the study.
Then Vitamin C lowers cortisol, leading to an increase in testosterone (study).
Vitamin B-6 is pro testosterone (study).
And magnesium supplementation has been found to increase free testosterone (study).
Avocados are real hyped up by the media, but they live up and go beyond the hype.
One large egg contains about 78 calories consisting of 1.6g of saturated fats, 0.7g of polyunsaturated fats, and 2g of monounsaturated fats. The egg is not known for its fat content though (which is good), its known for its perfect protein content (6g), which has almost all the amino acids and in the right quantity. The egg is also known for packing 187mg of cholesterol in just one egg!! Then its high in Vitamin D, Vitamin B-12, riboflavin, selenium, phosphorus, and has some Vitamin B-6, Vitamin A, calcium, and iron.
Cholesterol is the building block of testosterone. It gets a lot of blame for heart problems, obesity, and health in general. Saying its unhealthy is stupid though, all those claims have been proven wrong by real research. This study found that people who eat more cholesterol have higher testosterone on average. More studies on cholesterol – (study 1) (study 2) (study 3).
This study found that Vitamin D supplementation increases testosterone levels.
Old school bodybuilders and strength athletes didn’t drink raw eggs for no reason.
Red meats like beef, lamb, goat, and deer are the #1 source for proteins, amino acids, zinc, and among the greatest sources for fats and cholesterol. 1 serving (3 oz) of beef contains 22g of protein, 270mg of potassium, 77mg of cholesterol, 5g of saturated fats, and 6g of monounsaturated fats. Aside from that beef is high in zinc, Vitamin B-12, Vitamin B-6, niacin, selenium, phosphorus, iron, and it has some magnesium.
The findings in this study suggest that short-term amino acid supplementation, which is high in BCAA, may produce a net anabolic hormonal profile while attenuating training-induced increases in muscle tissue damage. Athletes’ nutrient intake, which periodically increases amino acid intake to reflect the increased need for recovery during periods of overreaching, may increase subsequent competitive performance while decreasing the risk of injury or illness.
The results in this study revealed that arginine deficiency produced an opposite effect in the expression of IGF-I and IGF-binding protein 1 in the liver and kidney. Taken together, our results indicate that dietary arginine may be relevant to the anabolic action of testosterone, and suggest that this effect may be mediated by changes in the insulin-like growth factor system.
Then this study concluded arginine and ornithine supplementation increases growth hormone and insulin-like growth factor-1 serum levels after heavy-resistance exercise in strength-trained athletes.
This study concluded that zinc supplementation of marginally zinc-deficient normal elderly men for six months resulted in an increase in serum testosterone.
And this study states zinc may contribute to elevating serum testosterone.
Animal organs (chicken liver, beef liver, chicken heart, …) are loaded with quantities of cholesterol. They are the manliest food you can eat. Just one ounce of chicken liver contains 158mg of cholesterol, and 6.8g of protein with all the essential amino acids. Aside from that an ounce of chicken liver is high in Vitamin A, niacin, choline, phosphorus, iron, riboflavin, folate, Vitamin B-12, pantothenic acid, and selenium. As you can see this thing is loaded with all kinds of good stuff.
This study found that Vitamin A and iron supplementation is as efficient as hormonal therapy in constitutionally delayed children.
This next study found anabolic-androgenic steroid induced alterations in choline acetyltransferase messenger RNA levels of spinal cord motoneurons in the male rat. In simple words, choline is pro testosterone.
This study concluded that there is a relationship between the serum levels of zinc, selenium and testosterone in infertile males and that these parameters be considered when investigating cases of infertility in males.
Butter is full of saturated fat (7.2g) and some monounsaturated fat (2.9g) in one tablespoon. That’s not all though, butter has 30.1mg of cholesterol and some Vitamin A. Not too much nutrients there but that’s not what butter is known for. Butter is known for it’s excellent saturated fat content and cholesterol. You can cook almost anything with butter. Its a great replacement to cheap vegetable oils high in PUFAs.
A lot of people think carbohydrates are bad and make you fat. Well the truth couldn’t be further away. Carbs are essential for testosterone production and free testosterone production. Its not carbs you should eat less of, its proteins you should eat less of. One potato packs 27.4g of carbs, 2.5g of protein, a lot of Vitamin C, thiamin, niacin, Vitamin B-6, potassium, and copper.
If you think carbs are bad and protein is good, take a look at this study. The study found that testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet than during a high protein diet. Their cortisol concentrations were consistently lower during the high carbohydrate diet than during the high protein diet. And the diets were equal in total calories and fat.
So much for high protein low carbs huh?
Then this study found that the stress hormone cortisol increases rapidly when trained athletes are put on low-carb diets.
Another great carbohydrate source is buckwheat. One cup of buckwheat packs 583 calories consisting of 122g of carbs, 17g of which are fiber, and 22.5g of protein. Then buckwheat is high in thiamin, riboflavin, niacin, Vitamin B-6, folate, pantothenic acid, iron, magnesium (393mg per cup!!), phosphorus (590mg per cup!!!), potassium, zinc (4.1mg), copper (1.9g – the amount of daily recommended copper intake), manganese (2.2mg – the amount of daily recommended manganese intake), and selenium. Needless to say buckwheat is a super food most people don’t even know exists. Just a single cup of buckwheat has all the essential minerals and half of the essential vitamins you need. You’ve been missing out big time if you’ve never ate this super food before.
P.S. Buckwheat is pretty high in fiber, so watch your daily fiber intake. Make sure you’re not getting too much fiber as high fiber intake is found to decrease testosterone.
Pomegranates (or Pomegranates Real Juice)
One pomegranate has 52.7g of carbs, 11.3g of which are fiber. There’s also 4.7g of protein. The pomegranate is high in Vitamin C, Vitamin K, thiamin, folate, manganese, copper, and potassium. It also has some Vitamin E, riboflavin, pantothenic acid, iron, magnesium, zinc, and phosphorus. Now that’s all great but that’s not the reason pomegranates made the list. They made the list because of their high antioxidants content. Oxidant stress lowers testosterone. That’s where antioxidants come in to prevent that. That’s why they’re called antioxidants.
This study concluded that consumption of pomegranate pure juice has significantly increased salivary testosterone levels (average of 24%) in addition to effects on blood pressure, mood and the positive scores of anxiety and emotions in a large group of workers from different disciplines.
This study found that red blood cell resistance to free radicals is negatively associated with mortality in this species suggests that benefits of sexual signaling might trade against the costs derived from oxidation.
Just like the pomegranate, berries of all kinds are packed with antioxidants. That’s not all though, one cup of blackberries is loaded with 14.7g of carbs, 7.6g of which are fiber, 135mg of omega-3 fatty acids, and 2g of protein. Aside from that blackberries are high in Vitamin C, Vitamin K, and manganese. They also have some copper, zinc, potassium, magnesium, folate, Vitamin E, and Vitamin A.
Not to mention berries taste so good.
This study found that Vitamin K lessens the reduction in testosterone production induced by lipopolysaccharide administration.
Oysters are like the seafood eggs. They’re packed with cholesterol (25mg each), 370mg of omega-3 fatty acids, and 4.7g of protein. Oysters are high in Vitamin-B12 (7.2mcg – more than the daily amount of recommended Vitamin-B12!!), iron, selenium, manganese, copper, and one of the greatest sources of zinc (8.3mg).
There’s a catch to oysters though. A lot of them are pool grown, at least where I live. Pool grown oysters lead to serious health conditions and are plain out dirty. Maybe where you live they have real ocean oysters, if that’s the case then eat your oysters.
Citrus fruits (lemons, oranges, tangerines, grapefruit) like berries and pomegranates are high in antioxidants, which increase testosterone. That’s not all though, citrus fruits are among the highest sources of Vitamin C. Why do you think they say drink orange juice when you’re sick? Vitamin C boosts your immune system by lowering cortisol, therefore increasing testosterone.
Half a grapefruit contains 46.9mg of Vitamin C. That’s 78% of the daily recommended intake. One ounce of an orange contains 38.1mg of Vitamin C. One large tangerine contains 32mg of Vitamin C. And an ounce of lemon contains 36.1mg of Vitamin C.
This study found that after running an ultramarathon Vitamin C supplementation reduced the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides.
This list wouldn’t be complete without a vegetable.
One cup of cauliflower contains 5.3g of carbs, 2g of protein, and 37mg of omega-3 fatty acids. Aside from that its high in Vitamin C, Vitamin K, Vitamin B-6, folate, and potassium. That’s not what got my attention though. The cauliflower is highly anti-estrogenic. It contains 18mg of phytosterols per cup. What phytosterols does is lower the aromatase activity by 55%!! In simple words, phytosterols lowers estrogen (the female hormone).
This study concluded aromatase activity of the prostate was reduced by 55% upon feeding phytosterols. Dietary phytosterols may reduce the risk of prostate cancer by lowering the activities of the enzymes of testosterone metabolism.
These are the 12 greatest foods to increase testosterone. There are a lot of other foods to increase testosterone and you don’t have to eat just these foods. After researching, experimenting, and factoring in everything, I concluded these foods as the 12 greatest foods to increase testosterone.
If you want to increase dihydrotestosterone or lower SHBG, that’s a different story. These are foods to increase testosterone overall. You can manipulate your food even more to increase DHT or lower SHBG.