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Meal Options for a Natural Testosterone Boost

by Alex John |

Testosterone is an important hormone for everyone, but it plays a special role in the male body. Everyone knows it’s responsible for sex drive and sperm count, but its also helps control everything from red blood cell production to bone density. After the age of 30, testosterone levels naturally decline and drug therapy might seem like a good option. However, there are natural ways to boost your levels by just relying on your diet.

Here are some naturally occurring minerals, vitamins and compounds that will target the production of testosterone, and also help lower other counteractive hormones like cortisol and estrogen:

Allicin lowers cortisol and raises testosterone.

Antioxidants increase energy to cells that produce testosterone.

Indole-3 carbinol has been proven to reduce estrogen and raise testosterone.

Magnesium is beneficial for producing testosterone and other male hormones. It can be especially helpful to men as they age.

Monounsaturated fats raise testosterone and help build muscle.

Omega-3 is shown to increase testosterone growth and is especially helpful for younger males.  

Vitamin A deals with the metabolization of testosterone.

Vitamin B helps produce the hormone and some forms, like B6, suppress estrogen production.

Vitamin D increases testosterone levels. 

Vitamin E is essential for the production of testosterone and other hormones.

Zinc helps control testosterone levels to ensure a correct balance in your body.

Below are some meal ideas to build yourself up with healthy, natural foods at any time of day. We will also highlight the key ingredients and the important vitamins and minerals they contain.


Dairy-free Pomegranate Smoothie

  • Pomegranate, which is full of antioxidants.
  • And cashews, which are a good course of magnesium.

Overnight Oats with Raisins

  • Raisins, which contain the antioxidant resveratrol, are especially effective here.
  • Oats, which have a ton of B6.
  • And cinnamon, another powerful antioxidant.


Garlic White Bean Soup

  • White beans, which are full of zinc and vitamin D. Other dried and canned beans work too, like kidney beans, black beans and chickpeas.
  • Garlic, containing allicin. Although they don’t work quite as well as the garlic, you could use shallots, scallions, ramps and leeks to similar effect. 
  • And olive oil, which is rich in monounsaturated fat and vitamin E

Niçoise Salad

  • Tuna, which has a lot of Omega-3
  • Hard-boiled egg, which also has Omega-3, but is loaded with vitamin D as well. The yolk is the part with these benefits, but just make sure you limit yourself to one a day or less, if you need to avoid certain fats. 


Honey Lemon Glazed Salmon and Spinach

  • Salmon, which is also packed with Omega-3. Other fatty fish like sardines and mackerel work too. 
  • Lemon, which is full of vitamin A.
  • And spinach, which provides you with magnesium and more vitamin A. Other leafy greens like kale have this benefit as well.

Beef and Broccoli

  • Lean beef, which is a great source of protein and vitamin B. Look for lean cuts and only eat this sparingly as you don’t want to risk raising your cholesterol
  • Broccoli, which offers you indole-3 carbinol. Other vegetables like broccoli, cauliflower and cabbage will also do the trick.