Top 12 must-eat foods to increase testosterone

If you really want to increase your testosterone, eat these foods. 

The common question is…”So what do I eat?

We’re in the information age where there is too much information available, but rarely any good info on how to properly implement it.

In this article, I want to answer “What do I have to eat to increase my testosterone?” by giving you 12 foods, or more like principles and categories to help guide you on your journey to maximizing your testosterone.

#1 Eggs

Testosterone is made from cholesterol and what’s better than feeding your body the raw materials. Eggs also contain small amounts of androgens, such as DHEA, testosterone, DHT, etc.

An egg is a whole animal and it’s routinely recommended to eat head to tail for maximum benefit. Well, eating raw eggs will allow you to eat head to tail in one shallow, so add in some eggs in your diet to boost your testosterone.

#2 Cocoa powder

Cocoa powder is very rich in androgen boosting minerals, such as magnesium, iron, manganese and copper.

Not only that, but it’s also packed with antioxidants that lower oxidative stress and protect the testes against harm, which allows optimal androgen production. 

Lastly, cocoa is extraordinary at lowering stress. Stress lowers testosterone production and stimulates the aromatase, so cocoa can help you stay chill and prevent a drop in testosterone when you’re stressed.

#3 Milk

Milk is the lifeblood of newborns and it contains everything they need for optimal growth, such as protein, carbs, fats, cholesterol, natural steroids, vitamins (B1, B2, B5, B12) and minerals (zinc, iodine, potassium & selenium).

Research shows that people that consume the most calcium have the highest testosterone. Milk proteins also contain potent anti-stress peptides and can help you keep calm.

If you don’t tolerate cows milk very well, try goat or camel milk. Additionally, most people tolerate A2 milk much better than A1 milk, so be sure that you’re getting A2 milk. If you still have an intolerance, try lactose-free milk or just cheese as some people might react negatively to the whey fraction of the milk protein.

#4 Oranges

Fruits are fantastic for boosting testosterone. It’s choke-full in antioxidants and rich in carbs. The anti-oxidants will protect the testes against oxidative stress and the carbs help to lower stress and increase thyroid and testosterone.

Different fruits contain different vitamins, minerals and other beneficial compounds and a few good ones are:

  • Mango – rich in vitamin A and C
  • Pineapple – rich in vitamin C and manganese
  • Oranges – rich in vitamin B1, B5, B6, A, C, folate, potassium, naringenin (which inhibits the aromatase)
  • Kiwi – vitamin C and K
  • Banana – vitamin B6, magnesium, manganese and potassium
  • Durian fruit – vitamin B1, B6, C, manganese
  • Guava – rich in apigenin
  • Apples – quercetin, catechin, phloridzin and chlorogenic acid

All fruits are rich in one or another beneficial compound so adding fruits in your diet is a good move for boost testosterone.

A high carb diet is very beneficial for boosting testosterone and fruits contain very easy digestible carbs that will only speed up the metabolism, lower stress and boost testosterone.

My favourite methods of consuming fruit including blending them in a smoothie, juicing them and sometimes eating them whole.

My super androgenic shake recipe consists of:

  • 300-500ml low-fat milk
  • 1 banana / 1 small or medium mango
  • 1/2 cups mixed berries
  • 2 egg yolks
  • 1 heaped tbsp cocoa powder
  • 1 scoop creatine
  • extra maple syrup or honey if more sweetness is desired

#5 Coffee

Although you can’t eat coffee unless you can chew the beans, coffee still counts as a food. Coffee drinkers have higher testosterone than non-coffee drinkers. If you’re not a big coffee drinker, consider espressos.

Espressos contain little liquid so they won’t mess with your digestion and are a highly concentrated source of healthy compounds that will boost metabolism and testosterone.

#6 Clams

Shellfish such as clams and oysters are very rich in beneficial minerals such as zinc, copper, manganese and iodine. Taurine is also a rare amino acid found in relatively high amounts in shellfish and taurine is great for testosterone.

Eating zinc and taurine rich shellfish before bed also enhances sleep and we all know how important proper sleep is for testosterone.

Keep in mind that just because you eat zinc-rich food, such as red meat or oysters, that you might still not be getting enough zinc or that extra supplemental zinc might be helpful. I’ve noticed that if I take 22mg zinc every 3rd or 4th day that my sleep is better, but if I take it every night, I lose that benefit.

As a side note, although pumpkin seeds are a good source of zinc, it’s also rich in polyunsaturated fats (which creates oxidative stress, promote the stress response and even activates the aromatase), lignans (which are estrogenic), and anti-nutrients which will lower the absorption. So don’t try to get your zinc from pumpkin seeds. Be a man and eat your meat!

#7 Heart

This might be disgusting to some, but the heart actually tastes a lot like steak. And just so that you know, I’m talking about beef or lamb heart here, not the heart of artichoke or something like that. 

The heart is the organ that accumulates the greatest amount of androgens, such as testosterone, which is needed to protect it against stress. The heart is fundamental for survival so it would make sense that the body guards it better than a supermax prison.

Other organ meats such as liver and kidney are very rich in vitamins (A, B2, B3, B5, B6, B12, folate and choline) and minerals (copper, zinc, iron and selenium) that will boost testosterone.

The brain is the highest source of cholesterol of all food and just 100g of the brain contains 3.3g cholesterol and tons of other beneficial neurosteroids, such as allopregnanolone.

The tongue is my absolute favourite organ meat, but it’s more of a delicacy than an androgen boosting food, but just the pure pleasure of enjoying your food gives you a boost in dopamine & testosterone. This does not count for junk food ofc.

#8 Kale

Leafy greens such as kale is a great source of magnesium, vitamin A, copper, calcium, manganese and anti-oxidants that will increase testosterone levels. It’s easy to throw some kale or baby spinach in a delicious smoothie to reap its benefits.

#9 Prunes

Dried fruit such as prunes, dates and raisins are a great source of boron, which is able to boost testosterone and DHT. Other good sources of boron include apricots, milk, potatoes, coffee and apples.

#10 Shilajit

I decided to include shilajit as a food because it’s actually a paste harvested from the Himalayan mountains and some indigenous tribes consume a large amount of clay and other “pastes” through their diet. 

Shilajit is able to lower stress, cleanse and energize the body and boost testosterone levels.

#11 Macadamia nuts

Macadamia nuts are very low in polyunsaturated fat and are a great source of vitamin B1 and manganese. Testosterone synthesis is dramatically enhanced when cAMP (stimulated by thyroid, caffeine, forskolin, etc) is combined with vitamin B1.

Another great source of vitamin B1 is pork chops.

#12 Ginger & garlic

Ginger and garlic have been shown to increase testosterone in animal models. This can be because it’s so beneficial to the gut and is able to lower inflammation and oxidative stress. Ginger is rich in terpenes and phenolic compounds such as gingerols and shogaol and garlic are rich in sulfur compounds such as allicin all of which is very beneficial to the body.

A simple way to consume garlic and ginger is to use dried powders or chop it up finely and fry it in butter with onions and eat it with a stew/stir fry or add it to a soup/broth or another mixed dish.

For a more complete guide on maximizing testosterone levels, be sure to check out my other article on it:

> The complete guide to maximizing testosterone production and becoming a man!

>1000ng/dl Testosterone: My Step-by-Step Guide on How I Do It Naturally!

8 thoughts on “Top 12 must-eat foods to increase testosterone”

  1. In the milk section maybe add A2 milk? I recently switched and haven’t noticed the issues that I have with the A1 milk we predominantly have in the US.

  2. Do you cook your bananas and apples because of the starch part Peat warns about? Do you cook the kale/ spinach first? RP mentions cooking it and drinking the water and discarding the plant toxins leafs? great stff thanks!!!

    • Thanks Jay,
      I boil the apples to make a puree because it seems that my gut digest it better that way. Also, I fry my bananas when I have some because I also tend to digest it better that way.
      Honestly I don’t have spinach/kale, because I get all my nutrients from animal foods and don’t think that vegetables bring a lot of benefit to the table. But in general, raw vegetables are much harder to digest and often causes stomach upset.

  3. For those of us who have to limit their fat intake to reach a sufficient deficit during fat loss phases, (40g a day) what has a stronger effect of testosterone? The cholestrol in eggs or the saturated fat in milk and cheese?

    • Hey Rob,
      I’d go with the cholesterol, as testosterone is made directly from cholesterol. Plus, cholesterol has adaptogenic anti-stress properties which is great during a rip.

  4. Thank you. Now is it true I have to make sure the yolks never solidify when cooking to prevent the cholestrol from being destroyed? I’ve been doing this with 6 eggs a day sunny side up. (Note I use a non stick pan on medium heat, so I do not use any butter to cook it.)

    • No problem. Heat does oxidize cholesterol, so in theory, raw egg yolk would be superior to cooked yolks. Low temp cooking is better than high temp cooking. So sunny side up would be a better option compared to frying both sides or making a stir fry, etc.
      As a side note, non-stick pans leach toxic metals into your food, so it’s best not to use them. I rather prefer a stainless steel pan that will also work great on low/medium heat.


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