Find out the best foods to boost those T levels.
For those us potentially suffering from low testosterone levels, or those of us looking to simply optimize our T levels, finding the right foods to increase testosterone can be a game changer. Increasing our T levels may seem easy enough, but as a vital sex hormone it is important we do it right so as to not lose out on a great opportunity. We eat so often that it makes us focus on foods that will better increase testosterone and as a normal occurrence throughout the day, sticking these meals into your routine can truly go a long way.
But we need to know what foods to eat to actually work on this increase and allow it to happen. And with other treatments and forms of therapy out there, plus the help of supplements, it would seem the bases are covered for the opportunity to really see some effective gains. It just takes knowing what to eat and how best to approach it.
Our team at Generation Iron is going to take a look at the best foods to increase testosterone so you know exactly what to look for while also giving yourself the best chance at seeing real results. Between the right foods and the potential of certain supplements, like testosterone boosters, you may be able to get to where you need to be without a deficiency occurring.
Why Increasing Testosterone Matters
Testosterone matters when it comes to men and their bodily functions for a number of reasons. Increasing testosterone can lead to better body composition and that desired physique, more energy throughout the day, increased bone density, enhanced sex drive, and improvement in cognitive function for better focus, memory, and more (1,2,3).
Related: Best Way To Boost Testosterone Through Your Diet
What you will find is that your muscle development and overall strength gains will improve and that can lead to better growth overall in the gym, even as you age. Testosterone matters because it affects you and your daily functioning and without taking testosterone seriously, you will ultimately hurt your overall growth and development which can have detrimental effects on your lifestyle.
Foods To Increase Testosterone The Most
Let’s take a look at some foods that work to increase testosterone the most. With the right foods on your shelf, the choice to focus your diet around these can go a long way as you look to boost T levels and give yourself the best benefits possible, both inside and out of the gym.
Seafood (Tuna, Oysters)
Seafood can be a helpful way to boost testosterone. Tuna is a nice meaty fish that is high in vitamin D and those fatty acids often found in fish which can be of great assistance as you look to increase those T levels (4).
Looking to oysters, this food is one to enjoy with friends at your local seafood spot. Put some sauce inside, cheers with shells, and down the oyster goes. But oysters contain zinc which is a great choice for those looking to increase those testosterone levels.
Leafy Green Vegetables (Spinach, Kale, Collared Greens)
Leafy green vegetables are a great source of vitamins and minerals that will help increase testosterone. Things like vitamin E, vitamin A, and vitamin C are all helpful with testosterone production and with leafy green vegetables, you can’t go wrong, especially with these in your diet (5). Plus, these foods aren’t far from what you would have in your diet anyway, and as clean sources of fuel, these are most likely staples in your diet as is.
Nuts & Seeds (Pumpkin Seeds, Cashews, Natural Nut Butters)
Certain nuts and seeds are good to look for and pumpkin seeds are a nice option. Containing fat, magnesium, and zinc, among other nutrients, all of these are great for increasing testosterone and promoting other important bodily functions. Same goes for nut butters but ideally these would be all natural nut butters.
Others (Coffee, Ginger)
Coffee is something we all drink and this has interesting findings around it. Coffee and its caffeine content can work well when it comes to increasing energy and focus and keeping us alert. For testosterone, it may have nice boosting effects (6).
Ginger also has nice testosterone boosting effects and is good for increasing nitric oxide production and blood flow. It may also help with male fertility, but it looks like further research would be great to see.
How Testosterone Boosters Can Help
Testosterone boosters are great aids when it comes to increasing those testosterone levels, especially if the company is reputable and a trusted source. What you will find with testosterone boosters are an increase in those T levels that can affect energy, sex drive, cognitive function, body composition, and a host of other bodily functions vital to your success. With testosterone boosters, these have the potential to work for you in a helpful way if they have clean ingredients that are also well-researched and at the very least, effective to a certain capacity.
Related: A Complete Guide To Testosterone Boosters
Featured Testosterone Booster
Finding the right supplement can be challenging but it possible. We wanted to share our favorite as you look to increase testosterone levels and do so in a safe and effective way.
Nutricost Testosterone Complex
1800mg of Nutricost's Testosterone Support Complex per serving to really boost your levels. Made up of d-aspartic acid, zinc, magnesium and vitamin B6 to support men's health.
Nutricost Testosterone Complex ranks as our top pick for an all-natural testosterone booster, thanks to its high-quality formula and proven ingredients. Each serving delivers 1800mg of a comprehensive Testosterone Support Complex that includes D-Aspartic Acid, Zinc, Magnesium, and Vitamin B6—compounds well-documented for their role in supporting healthy testosterone levels, energy, and overall men’s wellness.
Every bottle provides 30 servings, offering a full month of support in a non-GMO, gluten-free formula. Manufactured in the USA in GMP-compliant, FDA-registered facilities, Nutricost also ensures each batch is tested by independent, ISO-accredited labs for purity and accuracy. With a price tag of just $13.45 per month, it’s not only our favorite natural option—it’s also the best budget-friendly testosterone booster available today.
Check out our list of the Best Testosterone Boosters for more great T boosting options!
What About TRT?
Testosterone replacement therapy (TRT), is also an increasingly popular way to treat low test, aside from just eating testosterone boosting foods.
When it comes to testosterone replacement therapy (TRT), not all providers deliver the same standard of care—and Titan Medical clearly rises above the rest. With a team of licensed professionals specializing in men’s hormone health, Titan offers expertise grounded in the latest research and evidence-based treatment protocols. Their approach is highly personalized, with each patient receiving a custom plan built around detailed lab testing, symptom evaluation, and individual medical history. This ensures that therapy is not only safe but also tailored for optimal results.
What sets Titan Medical apart is their full-spectrum focus on hormone optimization and long-term wellness. They go beyond testosterone, evaluating key biomarkers like estrogen, thyroid levels, and growth factors to develop a complete hormonal profile. Regular check-ins, blood work, and progress tracking allow for continual refinement of treatment. With nationwide telemedicine services, at-home testing kits, and discreet delivery of medications, care is both accessible and private. Titan also takes a holistic view of men’s health, helping address related concerns like sleep issues, mood disorders, sexual dysfunction, cognitive decline, and metabolic imbalances—making them a top-tier provider for men seeking renewed energy, strength, and overall vitality.
Wrap Up
Increasing your testosterone levels can be tricky but finding and knowing the right foods to do so can go a long way. With help from certain foods, like those listed above, and certain supplements, like testosterone boosters, it is possible to see the results you want most while optimizing those hormone levels. Plus, you won’t suffer a deficiency to hurt your overall gains.
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*Images courtesy of Envato
References
- Corona, G.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
- Rastrelli, G.; et al. (2018). “Testosterone and sexual function in men”. (source)
- Beauchet, O. (2006). “Testosterone and cognitive function: current clinical evidence of a relationship”. (source)
- Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
- Aydilek, N.; et al. (2004). “Effects of testosterone and vitamin E on the antioxidant system in rabbit testis”. (source)
- Wedick, N.; et al. (2012). “The effects of caffeinated and decaffeinated coffee on sex hormone-binding globulin and endogenous sex hormone levels: a randomized controlled trial”. (source)
