A Diet to Increase Testosterone

Diet to Increase Testosterone

A while ago I wrote about my challenge to naturally increase my testosterone. And if you remember it became a smashing success.

I also received messages from guys who had their levels tested after reading my article. That alone was a good reason for writing it.

Since then I’ve done a lot of thinking. Can you create a diet to increase Testosterone levels which is both delicious and backed by science? And can you sustain this level for life?

I believe the answer to those question is yes. A lot of the food we consume can affect our testosterone level in either direction. The good news is there’s a lot of research what food and diet to increase Testosterone. But the issue is not many are aware of it.

When I did my own research I took a lot of notes, which I believe could be very valuable. And to save you all this work I’ve decided to share it with you.


You probably heard the old phrase saying “You are what you eat”.

This is great since you can easily control what you consume. With your diet you can control pretty much everything: from your mood, to your weight and even your hormones. Including Testosterone.

But what food can increase or keep our testosterone at a healthy level? Let’s turn to science to help us with some facts. Especially three facts are important to be aware of:

  • First, saturated fat and monounsaturated fat have shown to stimulate testosterone production.
  • In addition, low testosterone very likely means you don’t consume enough of vitamin D and Zinc.
  • Finally, by reducing Estradiol (Estrogen) you will be able to stimulate your testosterone production.

With those three guidelines in mind we can identify some food that will be part of my diet to increase Testosterone. Let’s start with fat.

Diet to Increase Testosterone


  • Coconut Oil: This delicious oil contains the the good saturated fat type MCT, which has been proven to increase testosterone. In addition coconut oil helps protect against heart diseases. I put a teaspoon of coconut oil in my morning coffee and I also use it for cooking.
  • Olive Oil: Another delicious oil rich in monounsaturated fat, which will help stimulate testosterone production. I use it mainly for salads but it’s also good for cooking.
  • Avocados: Taste very good (who doesn’t like Guacamole!) and contains high levels of monounsaturated fat. Great for salads and as ingredient for hamburgers.
  • Minced Meat: Rich in saturated and monounsaturated fat. Should be a staple in everyone’s diet.


  • Oysters: Contains a lot of Zinc. In addition they have high levels of Vitamin C which will help boost your immune system.
  • Pumpkin Seeds: Loads of Zinc. I use pumpkin and Sunflower seeds as ingredients when I make salads.
  • Sunflower Seeds: Very tasty seed that contains a lot of Zinc.

Vitamin D

  • Tuna: The tuna meat is very lean and contains tons of Vitamin D. Great as ingredient when making salads.
  • Egg Yolk: Not only rich in Vitamin D but also rich in saturated and monounsaturated fat.
  • Beans: Rich in both Zinc and Vitamin D. My favorite type of bean is black beans.
  • Beef Liver: This one has a bad reputation but delicious when coked with onion and mushrooms.


  • Broccoli: In addition to Broccoli, a wide range of green vegetables are great. For example spinach and asparagus.
  • Cabbage: Contains high levels of indole-3-carbinol which will help lower estrogen.


I also believe we need to talk about supplements. To be honest, most of us won’t get enough of the nutrition above from our food. But today it’s very easy to compliment our diet with supplements. But what do you need?

Diet to Increase Testosterone

As explained above we men need Zinc and Vitamin D to increase, or keep our testosterone at healthy levels as we age. But its not realistic to expect that we always get them from our diet. And not in the doses we need. I recommend that you also use a supplement from a reputable supplier. This is one good brand of Zinc I’ve used in the past. And this is a great Vitamin D supplier.

Another supplement I’ve used in the past is called ZMA. I mainly used it to help improve my sleep but it also contains Zinc, which we know will increase Testosterone. This is a good ZMA brand I’ve used.

Finally, I recently discovered a supplement called Fenugreek. It’s not well known, but one 2016 research study claimed it could increase testosterone levels with 12% if combined with resistance training. It’s worth a try. I get my Fenugreek from here.

Final Thoughts

Well there you have it. As I showed it doesn’t need to be very complicated. And certainly not expensive. Most of the ingredients can be found in your local supermarket and the supplements are very affordable.

As final words I should advice to reduce food and beverages containing high levels of sugar and alcohol. Those things will reduce your testosterone plus have other bad effects on your body. And don’t forget to hit the gym!


Did you like reading my article about my diet to increase Testosterone?

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  1. Hi Andy,

    Awesome article! I recently had my testosterone checked and the results came back really low (284 at 30 years old). I actually wasn’t too surprised by this as I had been feeling pretty low energy for a while. I will take on board the advice in this article and also hit the gym.

    I have also started supplementing with Zinc and Vitamin D. How much of each would recommend taking per day?

    • Thanks John. Yeah that’s very low man. I take 30-50 mg of Zinc and 10,000 IU Vitamin D every morning. In addition I take Omega-3 and multi-vitamin.

      Let me know if your levels improve!

  2. Having read this I thought it was extremely informative.
    I appreciate you spending some time and energy to put this information together.

    I once again find myself spending a lot of
    time both reading and commenting. But so what, it was still worthwhile!

    biaya kuliah umj kelpas karyawan

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