Skip to content
Back Back to Insurance menu Go to Insurance
Back Back to Holidays menu Go to Holidays
Back Back to Saga Magazine menu Go to Magazine
Search Magazine

10 best testosterone-boosting foods

Daniel Couglin / 16 August 2016 ( 14 July 2017 )

Discover the most effective foods to help to maintain testosterone levels in men.

Oysters are the best dietary source of zinc, which has been shown to increase levels of testosterone in the body.

In this article:

Macadamia nuts
Extra-virgin olive oil
Lean meat

Testosterone levels gradually decrease as men age and according to the NHS, decline steadily by an average of 2% a year from around the age of 35.

Unlimited access to a qualified GP with Saga Health Insurance - you'll have access 24 hours a day, 365 days a year to a GP consultation service. Find out more about our GP phone service.

Whether men experience a menopause or 'andropause' is open to debate – the NHS describes the term as “misleading”– but the British Society for Sexual Medicine states that low testosterone aka hypogonadism can cause symptoms ranging from hot flushes, weight gain and depression, to erectile dysfunction and decreased libido.

If you suspect you may have low testosterone levels, make an appointment to see your GP.

Hormone replacement therapy is the most effective treatment for low testosterone and maintaining a healthy weight is key – being overweight is likely to result in higher oestrogen levels and lower levels of testosterone.

What you eat can make a difference too, and some foods help boost testosterone in the body. Here are 10 of the most effective.

Testosterone – a guide to the male hormone

How eating oysters helps boost testosterone

There are two good reasons the oyster is thought of as one of the most potent aphrodisiacs ever: zinc and vitamin D.

Oysters are the best dietary source of zinc, which has been shown to increase levels of testosterone in the body, especially in men who are deficient in the hormone.

Oysters are also an excellent source of testosterone-promoting omega-3 fatty acids, as well as vitamin D, which several peer-reviewed studies indicate boosts available testosterone in the body.

More T? How to boost levels of testosterone

Macadamia nuts and testosterone production

These tasty nuts are jam-packed with healthy monounsaturated fatty acids, which help promote testosterone production in the body, and low in polyunsaturates, which may actually reduce testosterone levels.

Macadamia nuts are fairly unique in this respect, containing fewer testosterone-lowering polyunsaturated fats than other nuts. Try them sprinkled over a salad or whizzed up in a smoothie.

10 healthy reasons to eat more nuts

Need to talk to a GP from the comfort of your own home? Saga Health Insurance customers can talk to a qualified, practising UK GP 24 hours a day by phone. Find out more about our GP service.

Extra-virgin olive oil and boosting testosterone levels

Research from Argentina has concluded that extra-virgin olive oil is the most effective dietary fat when it comes to increasing testosterone levels in the body.

Extra-virgin olive oil is an outstanding source of healthy monounsaturated fats, which up the levels of the essential male hormone and unlike dense saturated fats, has fewer negative impacts on general health and wellbeing, not to mention the waistline.

The health benefits of different edible oils

Eating lean meat is linked to higher testosterone levels

While official NHS advice stresses the importance of minimising meat in the diet, especially fatty, red meats, studies show that meat-eaters tend to have higher testosterone levels than vegetarians and vegans, as well as higher sperm counts.

If you want to limit the general health risks while upping your testosterone levels, choose lean white meats such as turkey and chicken breast over fattier meats like pork or lamb.

Is it time to ditch processed meats?

A diet boasting plenty of omega-3 foods can increase testosterone levels.

Omega-3-fish foods like mackerel may increase testosterone levels

A number of studies suggest that a diet boasting plenty of omega-3 foods can increase testosterone levels in the body.

Mackerel is particularly rich in omega-3 fatty acids, along with other oily fish such as salmon, sardines and anchovies. A small portion of mackerel provides almost 100% of the recommended daily intake (RDI) of testosterone-enhancing vitamin D and is a good source of zinc, too.

10 healthy reasons to eat more fish

Almonds: the nutrients that support testosterone production

A nutritional powerhouse for men's health, the almond is loaded with healthy fats, vitamins and minerals that help support testosterone production in the body and maintain healthy levels of the male hormone.

Almonds also contain an amino acid called arginine, which increases nitrates in the blood and may help reverse erectile dysfunction. A small handful several times of week should do the trick.

Men, ageing and sex: how it changes

Broccoli's links to healthier testosterone levels

Research suggests that a compound called indole-3-carbinol, which is found in cruciferous veggies may reduce levels of 'bad' oestrogen in men and promote healthier levels of testosterone in the body.

Broccoli, as well as cabbage, kale and other brassicas like bok choy and cauliflower are the best dietary sources of indole-3-carbinol – upping your intake of these veggies should up your testosterone levels as well.

Discover our delicious broccoli recipes

Want to talk to a GP today? With Saga Health Insurance, you have unlimited access to a qualified GP 24 hours a day, 365 days a year. Find out more about our GP phone service.

Honey: the properties that increase available testosterone

Honey is a source of the mineral boron and contains chrysin, a flavonoid that blocks the conversion of male hormones into oestrogens. Both substances increase the quantity of available testosterone in the body. And like almonds, honey may help alleviate erectile dysfunction.

The sweet treat is rich in nitrates, which help increase blood flow to the penis, and make for stronger, more long-lasting erections.

The health benefits of honey

Foods to help prevent erectile dysfunction

Eggs: packed with testosterone-boosting nutrients

Eggs are brimming with a whole host of nutrients that help increase testosterone levels. They provide a generous amount of high-quality protein – key for maintaining adequate levels of the male hormone – and other testosterone-promoting nutrients such as vitamin D and calcium.

Eggs are also rich in HDL (good) cholesterol – dietary cholesterol is essential for optimum testosterone production.

10 healthy reasons to eat more eggs

Why mushrooms are linked to healthier testosterone levels in men

Studies have shown that the phytochemicals in button mushrooms can block an enzyme called aromatase from producing oestrogen.

A regular intake of mushrooms has been linked with healthier testosterone levels in men. Although button mushrooms have been studied the most, other mushroom varieties such as shitake, chanterelle and portabello are thought to be as effective.

Mushrooms – the new superfood?

Need more time to talk to a doctor? Saga's GP phone service offers unlimited access 24 hours a day, every day of the year. Find out more about our GP phone service.


Saga Magazine is supported by its audience. When you purchase through links on our site or newsletter, we may earn affiliate commission. Everything we recommend is independently chosen irrespective of affiliate agreements.

The opinions expressed are those of the author and are not held by Saga unless specifically stated. The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. You should not rely on this information to make (or refrain from making) any decisions. Always obtain independent, professional advice for your own particular situation.