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Testosterone: 15 Best Foods To Eat for Better T-Levels

10 Foods That Increase Testosterone Naturally

In 2025, clinics like AlphaMan, a men’s health center specializing in hormone optimization, are rethinking how testosterone therapy fits into modern masculinity. Because when it comes to low testosterone, the stakes extend far beyond the gym. Even high-performing men balancing careers, families, and fitness can find themselves battling unexplained fatigue, diminished focus, low libido, and persistent sluggishness despite adequate rest. But did you know that creatine can also help raise your testosterone? Not only the exercise-induced T-levels but also your resting baseline.

Prioritize a diet with adequate protein, healthy fats, and nutrient-dense carbohydrates in the form of vegetables, fruits, and minimally processed grains such as quinoa, rice, and oats. Though testosterone generally declines with age, there are many men with healthy levels of this hormone well into their 60s. Magnesium not only helps produce testosterone, but it also enables you to relax and sleep, two things that are important to testosterone production.

Simply head out without sunglasses and expose some skin while you’re at it. So, if you’re a shift worker who loves your job, you may not need to worry too much about work impacting your testosterone, as long as you’re keeping your sleep debt low. So, if you don’t get enough sleep at night, your body won’t get the chance to produce enough testosterone. Finally, the app predicts your circadian rhythm each day, so you can see whether you’re living at odds with it. If you are, this may be the reason for many risks of injecting testosterone the low testosterone-like symptoms, or it could be exacerbating them. If you have symptoms like fatigue, difficulty concentrating, and low mood, sleep deprivation and being out of sync with your circadian rhythm (more on that soon) may be to blame. During the month before my experiment, I was definitely sleep deprived.

Grass-fed beef is the number one source of testosterone-boosting protein with just the right amount of healthy fats. Make sure the beef is organic, because pesticides and insecticides can lower your testosterone. The only study that tested hormonal effects, was this human study where « moderately stressed » subjects took 200mg’s of Tongkat Ali for 4-weeks. When compared to placebo, the TA group had 37% higher testosterone and 16% lower cortisol levels than the placebo group209. High levels of estrogens (female sex hormones) are not that uncommon in male bodies these days.

Lower your cortisol by managing stress through relaxation techniques, like deep breathing or meditation. Make time to have fun with your family and friends, and find the relaxing methods that work for you. The first thing that often comes to mind when most people think of increasing testosterone is exercise. They think of huge, muscular men lifting 400lb dumbbells at the gym. Carnitine works by shuttling fat into the mitochondria for it to use as energy, this theoretically should improve your body’s ability to burn fat (although research on this isn’t too legit) and give you some extra energy. Tongkat Ali (Pasak Bumi, Eurycoma Longifolia) is a Malaysian herb with a massive reputation as a pro-erectile testosterone booster.

Fenugreek uses for men include remedying erectile dysfunction and other male problems, such as baldness. That’s because it may increase sexual arousal and testosterone levels. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. One of the most important nutrients that can help boost testosterone levels is vitamin D3. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent.

Fatty tissue produces aromatase, so the more fatty tissue the body has, the most aromatase it has. This is one reason why overweight men have a lower sex drive than those in healthy weight ranges. Fortunately, when fatty tissue is reduced, testosterone levels automatically increase.

If you want to maximize your tissue uptake of testosterone, consider adding carnitine to your supplement cabin (affiliate link). According to the studies you’ll get even more out of it if you exercise and take it immediately after training. Since carnitine increases AR activity and also luteinizing hormone pulsation rate, it’s not a big surprise to see that it can very reliably increase sperm quality in human subjects211. In a study of 109 men208, 300mg’s of Tongkat Ali for 12-weeks was able to improve semen mobility by 44% and volume by 18% when compared to placebo. According to a questionnaire that the subjects had to fill during the study, the Tongkat Ali group also noted significant improvements in libido and erection quality, sadly hormones weren’t measured in this trial.