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7 Foods That Can Naturally Increase Testosterone in Men
Testosterone plays a central role in male health, influencing muscle mass, bone density, fat distribution, red blood cell production, mood, libido, and cognitive function. While testosterone levels naturally decline with age, lifestyle factors (particularly nutrition) can significantly affect how much testosterone the body produces and how effectively it functions. Certain nutrient-dense foods support the hormonal pathways involved in testosterone synthesis and regulation.

1. Fatty Fish and Omega-3 Fatty Acids

Fatty fish such as salmon, sardines, mackerel, and tuna are among the most consistently supported foods for hormonal health. These fish are rich in omega-3 fatty acids, which help reduce chronic inflammation and improve insulin sensitivity. Both are important for maintaining healthy testosterone levels.

Additionally, fatty fish provide vitamin D, a hormone-like nutrient strongly associated with testosterone production. Multiple studies have shown that men with adequate vitamin D levels tend to have higher testosterone compared to those who are deficient.

2. Eggs: A Complete Hormonal Support Food

Eggs are a valuable source of high-quality protein, healthy fats, cholesterol, and micronutrients such as selenium and vitamin D. Cholesterol is a critical building block for testosterone synthesis, as testosterone is derived from cholesterol in the testes.

While dietary cholesterol was once discouraged, current research shows that moderate egg consumption does not negatively affect cardiovascular health in most men and may support anabolic hormone production when included as part of a balanced diet.

3. Leafy Greens and Magnesium-Rich Vegetables

Leafy greens such as spinach, Swiss chard, and kale are rich in magnesium, a mineral shown to support free (bioavailable) testosterone levels. Magnesium appears to reduce the binding of testosterone to sex hormone–binding globulin (SHBG), allowing more testosterone to remain active in the bloodstream.

These vegetables also contain antioxidants that reduce oxidative stress, which can impair testicular function over time.

4. Shellfish and Zinc-Dense Foods

Zinc is one of the most critical minerals for testosterone production. Deficiency is strongly associated with low testosterone, reduced sperm quality, and impaired immune function. Oysters are the most zinc-dense food available, but other shellfish such as crab and shrimp are also excellent sources.

Red meat, pumpkin seeds, and legumes provide additional zinc, though animal-based sources are generally more bioavailable.

5. Lean Red Meat (in Moderation)

Lean cuts of beef and bison provide zinc, iron, protein, and vitamin B12—nutrients that support testosterone production and overall metabolic health. Iron deficiency can impair oxygen delivery and energy metabolism, indirectly affecting hormonal balance.

The key is moderation. Excessive consumption of processed or high-fat red meat may increase inflammation, which can counteract hormonal benefits.

6. Healthy Fats from Plant Sources

Avocados, olive oil, nuts, and seeds provide monounsaturated and polyunsaturated fats that support hormone production. Diets too low in fat have been associated with lower testosterone levels, particularly when fat intake drops below 20% of total calories.

Brazil nuts deserve special mention due to their selenium content, which plays a role in sperm production and testosterone metabolism.

7. Cruciferous Vegetables and Estrogen Balance

Vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage contain compounds like indole-3-carbinol, which help the body metabolize excess estrogen. Maintaining a healthy testosterone-to-estrogen ratio is essential, especially in aging men or those with higher body fat levels.

By supporting estrogen clearance, these vegetables indirectly promote a more favorable hormonal environment for testosterone.

Final Thoughts

Nutrition by itself can’t correct clinically low testosterone caused by aging, genetic factors, or medical conditions. However, a diet rich in whole foods that supply essential fats, minerals, and antioxidants can meaningfully support natural testosterone production and overall endocrine health. In addition, testosterone replacement therapy (TRT) can be a major help. TRT can dramatically improve energy and stamina, helping men feel better, more alert, productive, and engaged in daily life. Instead of dragging through the day, many patients report a renewed sense of drive and vitality.

If you’re interested in learning how TRT can help you, Thunderbird Men’s Health has your solution. Here’s our basic four-step process showing what you can expect:
1. Meet with Dr. Jordan Glenn. Here’s where you can share your symptoms and talk about your health goals.
2. Get a simple blood test. We’ll measures the levels of testosterone in your body, which will establish a baseline measurement to track future growth.
3. Have a follow-up visit with Dr. Glenn and make a plan. Dr. Glenn will prescribe evidence-based treatments that deliver real results.
4. Receive weekly TRT treatments, if they’re right for you. You’ll get started on an ongoing custom care plan optimized and tailored to your lifestyle and long-term health.
If you’re ready to take the first step, click the link below to schedule a consultation today.

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01/27/2026
Top supplements and nutrients for sexual health
There are no vitamins that have been scientifically proven to support penis enlargement. While some supplements and vitamins claim to enhance sexual health and performance, none are backed by credible scientific evidence for increasing penis size. However, some top vitamins and nutrients can support overall sexual health, which might indirectly benefit performance and function.

The Power Players: Essential Nutrients for Sexual Health
1. Vitamin D: The Sunshine Vitamin
  - Why It Matters: Vitamin D plays a crucial role in maintaining healthy testosterone levels, which are essential for libido and sexual function. It also helps regulate mood, promoting a positive mental state conducive to sexual desire.
  - Where to Find It: Vitamin D is primarily synthesized in the skin through exposure to sunlight. It is also found in fatty fish like salmon and mackerel, as well as in fortified dairy products and cereals.
2. Vitamin B3 (Niacin): The Circulation Superstar
  - Why It Matters: Niacin, or vitamin B3, improves blood flow by dilating blood vessels. This enhanced circulation is vital for achieving and maintaining erections.
  - Where to Find It: Niacin is abundant in foods such as poultry, fish (like tuna and salmon), beef, peanuts, and mushrooms.
3. Vitamin E: The Antioxidant Ally
  - Why It Matters: Vitamin E is a powerful antioxidant that supports overall circulatory health. By protecting cells from oxidative stress, it helps maintain healthy blood flow to all parts of the body, including the genitals.
  - Where to Find It: Rich sources of vitamin E include nuts (such as almonds and hazelnuts), seeds (like sunflower seeds), green leafy vegetables (such as spinach and broccoli), and vegetable oils (like sunflower oil and wheat germ oil).
4. Zinc: The Testosterone Booster
  - Why It Matters: Zinc is crucial for testosterone production and regulation. Adequate levels of zinc are essential for maintaining a healthy libido, sperm count, and overall sexual function.
  - Where to Find It: Oysters are the richest source of zinc, but it can also be found in other shellfish, red meat (such as beef and lamb), poultry (like chicken and turkey), beans, nuts, and whole grains.
5. L-Arginine: The Nitric Oxide Enhancer
  - Why It Matters: L-arginine is an amino acid that the body converts into nitric oxide, a molecule that relaxes blood vessels and improves blood flow. This increased circulation is beneficial for erectile function.
  - Where to Find It: L-arginine is found in protein-rich foods such as meat (especially turkey and pork), dairy products (like yogurt and cheese), and nuts (such as peanuts and walnuts).
Niacin is abundant in foods such as poultry, fish, beef, peanuts, and mushrooms.

Herbal Helpers: Nature’s Boosters
1. Ginseng: The Ancient Energizer
  - Why It Matters: Ginseng has been used for centuries in traditional medicine to enhance stamina, reduce stress, and improve sexual performance and libido.
  - Where to Find It: Ginseng is available in various forms, including teas, supplements, and extracts derived from the root of the plant.
2. Maca: The Peruvian Passion Plant
  - Why It Matters: Maca root is renowned for its ability to increase energy, stamina, and sexual desire. It is often used to support overall sexual health and well-being.
  - Where to Find It: Maca is typically consumed in powdered form, which can be added to smoothies, taken in capsules, or used as a supplement.
Ginseng has been used for centuries to improve sexual performance and libido.

Maintaining Good Overall Health Is Key

While no top supplements and nutrients for sexual health can replace a healthy lifestyle, incorporating these nutrients can support your sexual health and overall well-being. Remember, it’s always best to consult with a healthcare professional before starting any new supplement regimen.

In the end, a balanced diet, regular exercise, and a positive outlook are the best ways to keep your love life vibrant and satisfying. So, here’s to health, happiness, and many happy nights!

This article has been reviewed by Dr. Jordan Glenn DO FACS.
07/03/2024
10 best foods and 10 worst foods for erectile dysfunction

When it comes to maintaining optimal sexual health, what you eat matters more than you might think. Incorporating certain foods into your diet can help promote stronger erections and enhance overall sexual performance. Here’s a breakdown of erection-friendly foods that can have you performing at your best in the bedroom.

Foods that may improve the quality of your erections

1. Leafy Greens: Spinach, kale, and other leafy greens are rich in nitrates, which help improve blood flow by dilating blood vessels, crucial for achieving and sustaining erections. Foods high in nitrates include arugala, radish, spinach and lettuce.

2. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants that combat oxidative stress and inflammation, promoting healthy blood circulation to the genital area. A study of over 25,000 males found that those who ate the most flavonoid-rich foods, like berries, had 9%-11% lower occurrences of ED.

3. Nuts and Seeds: Almonds, walnuts, and flaxseeds are excellent sources of essential fatty acids and zinc, nutrients vital for testosterone production and erectile function.

4. Fish: Salmon, mackerel, and trout are high in omega-3 fatty acids, which enhance cardiovascular health and support optimal blood flow to the penis.

5. Watermelon: This juicy fruit contains citrulline, a precursor to nitric oxide production in the body, leading to improved blood vessel relaxation and penile hardness. As a result, it may have benefits for erectile dysfunction.

6. Dark Chocolate: Indulge guilt-free in dark chocolate, which contains flavonoids that promote heart health and boost nitric oxide levels, essential for achieving firm erections.

7. Oysters: Known for their aphrodisiac properties, oysters are rich in zinc, a mineral crucial for testosterone production and maintaining erectile function.

Conversely, while certain foods can enhance erectile function, others can have the opposite effect, potentially leading to difficulties in achieving and maintaining erections.

Foods that may harm the quality of your erections

Here’s a look at foods that may harm the quality of your erections:

1. Processed Foods: High in refined sugars, unhealthy fats, and preservatives, processed foods can contribute to obesity, diabetes, and cardiovascular issues, all of which are risk factors for erectile dysfunction. A high percentage, 71%, of the food that people consume comes from package and processed foods.

2. Sugary Beverages: Sodas, energy drinks, and sweetened juices can spike blood sugar levels and promote inflammation, negatively affecting blood vessel function and erectile performance.

3. Red Meat: While lean cuts of red meat can be part of a balanced diet, excessive consumption of processed and fatty red meats has been linked to cardiovascular problems and reduced blood flow, which can impact erections.

4. Trans Fats: Found in fried foods, margarine, and many packaged snacks, trans fats can increase LDL cholesterol levels and decrease HDL cholesterol, leading to arterial plaque buildup and impaired blood circulation to the penis. This can lead to ED.

5. Alcohol: While moderate alcohol consumption may have minimal effects on erectile function, excessive drinking can impair nervous system function, decrease testosterone levels, and cause temporary erectile difficulties.

6. High-Sodium Foods: Consuming too much salt can lead to hypertension and cardiovascular issues, which can interfere with blood flow and may contribute to erectile dysfunction.

7. Caffeine: While moderate caffeine intake is generally safe, excessive consumption can lead to increased heart rate, anxiety, and disrupted sleep, all of which can negatively impact sexual performance. It’s also a vasoconstrictor, meaning it constricts the blood vessels that carry blood to the penile tissues.

Being aware of these foods and making healthier dietary choices can help safeguard your erectile health and overall well-being.

Click here to see how you can get quick, effective penile-enlargement treatments in the Phoenix area.

This article has been reviewed by Dr. Jordan Glenn DO FACS.

05/01/2024