In this modern era, most men begin to experience a gradual decrease in Testosterone levels after age 30. Testosterone can naturally decrease with age but with the modern lifestyle, it is occurring a bit earlier. While there are many Testosterone boosting supplements available there in the market in forms of creams, pills, patches, and injections which may have side-effects and harm your health after a long period. So, it is recommended to increase Testosterone levels naturally by consuming foods that increase Testosterone.

What Is Testosterone and Why It Is Important to Men's Health?

Testosterone is a steroid hormone. It's what puts hair on a man's face & chest. It's the force behind his sex drive. During puberty, testosterone helps build a man's muscles, deepens his voice, and boosts the size of his penis and testes. In adulthood, it keeps a man's muscles and bones strong and maintains his interest in sex.

In short, it's what makes a man a man.

So, What Produces Testosterone?

Then you might ask "how to increase testosterone?" Here are some activities and natural testosterone foods that boost testosterone levels naturally:

Vitamin D Helps Boost Testosterone

A study revealed, most of the men who are suffering from testosterone deficiency are not expose themselves to the sun light. “Sometimes, testosterone supplements could not help increase testosterone levels. In such cases vitamin D supplements typically bring some good results” says Jason Kovac, MD, PhD, of the Men’s Center in Indianapolis, Indiana.

Mr Kovac also recommends men to expose themselves to direct sun light on bare skin at least twice a week for 20 minutes.

Foods rich in Vitamin D that boost testosterone:-

  • Vitamin D-fortified milk
  • Fatty fish like salmon and tuna
  • Cereal

Take Vitamin D with food that contains fat, it will help your body absorb it better as it is fat-soluble.


It is proven that natural testosterone food is that contains zinc. It may play an important and more-direct role in producing testosterone by way of affecting steroid-producing enzymes.

Healthy diet for men's health with zinc:-

  • Lamb or Mutton
  • Pumpkin seeds
  • Chickpea
  • Cocoa powder


Magnesium helps to increase testosterone levels by blocking a protein that binds with testosterone in the blood. A study conducted on athletes, those who supplemented with magnesium for four weeks experienced higher testosterone levels. Magnesium levels were found to be strongly and independently associated with testosterone.

Healthy diet for men's health with magnesium:-

  • Almonds
  • Spinach
  • Cashews
  • Peanuts

Soy vs Testosterone

According to Kovac Soy contains phytoestrogens, which are weak plant estrogens. he says "If you are prone to high estrogen levels, limit consuming soy foods." " If you take soy foods like tofu, soymilk and soybeans regularly can increase your estrogen levels. However, a lot more estrogen is not better,” he adds.

The Fat and Testosterone Relationship

Testosterone and other sex hormones are made from components of dietary fats and fat soluble, so it’s necessary to consume at least 15 % of your total calories from fat to your body absorbs testosterone better.

Diet for healthy fat:-

  • Avocados
  • Nuts & seeds
  • Fish, meat & eggs
  • Full-fat dairy products

Activities You Can Do to Naturally Boost Testosterone Levels

Sleep: A good sleep for 7-8 hour a day can naturally boost your testosterone levels.

Stress: Stress can be more harm than you can think. It hurts your health in all possible ways and causes to low testosterone levels.

Maintain a healthy diet, Practice yoga, meditation and do your favourite physical activities like sports and dance.

Low testosterone problem is not always same with every man, it can be caused by different factors in different people. If you find something wrong about your testosterone level, consult your doctor who expert in men's health.

Author's Bio: 

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