To boost testosterone, supplement your diet with:
Vitamin D (800 IU)
Zinc (11 mg)
Omega-3 fatty acids (from fish oil)
Magnesium (300 mg for women, 420 mg for men)
Recommended Foods:
Fatty fish (rich in zinc, vitamin D, and protein)
Dark leafy greens (high in magnesium)
Magnesium-rich foods (spinach, kale, collard greens)
Cocoa products (cocoa powder, cacao nibs)
Avoid low-fat diets, as they may reduce testosterone levels. Flavonoids in cocoa provide antioxidant and anti-inflammatory benefits.
Cocoa products like cocoa powder and cacao nibs are rich in magnesium and flavonoid antioxidants. Flavonoids, such as quercetin and apigenin, have strong antioxidant and anti-inflammatory properties.
Apigenin is found in parsley, celery, chamomile tea, cherries, cilantro, oregano, red wine, and wheat sprouts.
Quercetin is abundant in apples, onions, berries, kale, broccoli, tomatoes, peppers, almonds, pistachios, and walnuts.
Both quercetin and apigenin may support testosterone production by stimulating Leydig cells in the testicles.
Flavonoid antioxidants that may boost testosterone production
The main dietary sources of boron in the U.S. include coffee, milk, apples, beans, and potatoes. Egg yolks provide healthy fats, protein, and selenium, an antioxidant. Berries, cherries, and pomegranates contain flavonoid antioxidants that may boost testosterone production.
Key nutrients and foods that may support testosterone levels include:
Ginger
Zinc
Pomegranates
Beets
Vitamin D (found in plant-based milks like almond, soy, hemp, and flax)
Leafy green vegetables
Fatty fish and fish oil
Extra-virgin olive oil
Onions
Shellfish (rich in zinc, selenium, and omega-3s)
Foods & Substances to Avoid:
Processed foods
Canned or plastic-packaged foods (due to BPA and BPS)
Excess alcohol
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