Top 5 Testosterone Boosting Foods

The male hormone known as testosterone is mainly produced the testicles. Healthy testosterone levels stimulate sperm production, sex drive and are key to building muscle mass and solid bone structure. Testosterone production reaches its peak in men during their mid twenties and typically begins to deplete at a rate of approximately 1.6% every subsequent after thirty. Signs that testosterone levels are below a healthy level include:

  • Low sex drive – testosterone is absolutely critical to maintaining a healthy libido
  • ED (erectile dysfunction)– difficulty obtaining and maintaining an erection
  • Very Low semen volume – producing a very low level of semen
  • Hair loss – baldness is linked to depleted levels of testosterone
  • Lower energy level – experiencing tiredness and fatigue are red flags to watch out for
  • Higher levels of body fat – gaining weight in areas such as the gut
  • Lower moods – feeling less driven

Thankfully there are a range of things that a guy can do to ensure that he maintains a healthy level of testosterone. There are many synthetic medial treatments and therapies available but in this article we will look at the top 5 testosterone boosting foods that are readily available and will help you keep in great shape, ready to live your life to fullest!



It has been scientifically proven by medial researchers at Harvard University that boosting your levels of vitamin D leads to an increase in levels of testosterone. Shrimp is not only delicious in range of dishes but it is also extremely rich in vitamin D. It has been reported on numerous occasions that guys with a higher level of vitamin D in their blood system, demonstrate a greater degree of upper body strength.

So if your working on the upper body during your workouts you can not ignore this one! It is important to note during the winter when there is less sunlight and the bodies vitamin D levels lower significantly, luckily you can keep your levels healthy all year round by eating shrimp on a regular basis.

Pumpkin Seeds

Zinc is a mineral that is absolutely critical to thousands and thousands of enzymatic reactions in the human body. Zinc is another key component of in the stimulation of testosterone production. Zinc can be found plentiful abundance in pumpkin seeds. Pumpkin sees are great as they are not only a highly portable and tasty snack but they also boost testosterone production.

These seeds can added to your oats in the morning, salads at lunch and soups at dinner. It is also an awesome idea to chuck these little seedy nuggets of nutrition into the blender so they can be mashed into your protein shakes to give your body an added hit of goodness!


Coconut and coconut oil
Coconut and coconut oil

Coconut not only brings the Caribbean holiday vibes out but simply tastes absolutely divine! Eating coconut your onto to a total winner as it is an amazing source of saturated fat. Saturated fat is another big hitter in the world of testosterone production. It is important for guys to keep a healthy level of around 13% of saturated fat to keep testosterone production at the correct level.

We recommend any guy who is looking to keep in great shape should allow up to 10% of total calorie intake to come from saturated fats. Again coconut pieces are a great portable snack to carry with you to chew on when the urge strikes!

Wheat Bran

Simple wheat bran can really help increase the testosterone levels. Its surprising, but this simple but fiber rich bran, that is derived from wheat kernel turns out to be one of the best sources of magnesium you can eat! Nutrition researchers have discovered more testosterone in those subjects who stated they ate wheat bran on a regular basis. Wheat bran also keeps the bowel regular and helps the body get rid of toxins, another essential of healthy living!

Ricotta Cheese

Commonly found in lasagna, ricotta is simply one of the best sources of whey protein that is readily available at most supermarkets today. It is an absolute godsend to those of you who are looking to build muscle! It has also been proven by the University of Connecticut that ricotta is excellent for aiding recovery following a work out by reducing levels of the stress hormone cortisol.

There are of course many other foods that can be beneficial to boosting and maintaining testosterone levels but these are our top five! You should be able to source all of these foods easily from any supermarket, so incorporate them into your diet and you will begin to feel results within weeks.

About The Author

Mike is one who's "been there, done that" guy. Working from home for over 10 years, he had gained over 40lbs of excess weight. He came to a realisation that his life can't go on like this anymore and it needed to change. He found CrossFit and started learning about healthy eating. Having lost all his excess body weight in the last 2 years he now regularly takes part in CrossFit competitions.

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