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How To Increase Testosterone Through Food

Updated on November 3, 2012

How To Increase Testosterone Through Food Naturally

Testosterone can be perceived as the vital hormone for all round health, but even more so for men. Testosterone is the hormone responsible for building stronger bones and greatly affects the process of making new blood cells in both men and women. As we age, our production of testosterone rapidly drops. This can be easily seen with a drop in the amount of physical and visible muscle tissue, and also one's sexual libido. Thankfully, there are natural ways to slow down this aging process, and possibly even reverse low testosterone, to an extent. On top of physical exercise to promote the production of human growth hormone (HGH) and testosterone, eating healthy also has a significant effect on our testosterone levels. Below you will see the top foods to eat and avoid at all costs in order to increase testosterone through food naturally.

Summary - The 1 Magic Pill

To discover what foods are best, we need to learn exactly what nutrients are used in producing testosterone. Testosterone itself requires cholesterol and healthy fats as the basic building blocks. This means, there is even less reason to shy away from healthy fats such as olive oil, Omega 3 or Omega 6 fish oils. The body also needs a large supply of Vitamin B, Zinc and Magnesium. For the normal workers that just don't have time to cook, especially in the mornings, we can rely on a few supplements to “supplement” with. They are in no way a replacement for true wholesome foods, but are definitely the next best alternative. The best combo would be a Omega 3 or Omega 6 fish or flax oil together with a ZMA combo. ZMA contains the essential Zinc, Magnesium and Vitamin B, exactly what we need.

Lean Beef

Why is lean beef so good? Packed with the protein and zinc that we talked about, it's now even easier to justify a nice juice steak. The fats are necessary for testosterone production, but always within health acceptable regions. A little trimming here and there and both your tastebuds and body will appreciate it.


Oysters have long been seen as the jewel of the sea. Legends has it that the touch of oysters would made a man's libido jump through the roof. Whether or not this legend is true, it is now understood that oysters are great sources of magnesium and zinc. Whether for love or health, eat your heart out!


Eggs are another superfood. Enough nutrients from the entire spectrum in fact, to give new life. Eggs are one of the cheapest forms of protein. Not only that, egg whites are the cleanest and purest protein commonly found. But don't throw the yolk! Dietary cholesterol has no effect on blood serum cholesterol. On top of that, the cholesterol is an essential building block for testosterone production. Cheap and healthy, can it get any better?


Either hate it or love it, but no matter what, garlic has amazing properties. It's ability to truly affect testosterone is done through two ways. First, it increases testosterone production itself. On top of that, it has the properties to stop cortisol, which is a hormone that greatly hinders testosterone. Sprinkle some on top as seasoning, and you're on your way.

Broccoli and Cabbage

Leafy greens has seem to become popular, fell out, then become popular again every few years. One thing for sure is, they contain indole-3-carbinol. What the heck is that?

Indole-3-carbinol does the amazing job of greatly lowering the amount of estrogen in our bodies, and we all know the opposite of testosterone is estrogen. Less estrogen, more testosterone. Broccoli and cabbage are worth every penny, both as a fantastic source of fibre, but also indole-3-carnibol.

The Worst Food to Increase Testosterone

Alcohol has always had a bad rep, and rightly so. Unnecessary calories that pulls water right out of our muscles. That's why we seem to need to go to the toilet so often every time we drink. As discussed before, the opposite nemesis of testosterone is estrogen. Alcohol increases estrogen, which lowers testosterone. As always, enjoying a few drinks every now and then is fine, and you won't go wrong.


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    • Prince Bethel profile image

      prince bethel 

      3 years ago from Africa

      Great hub there, i wished my muscles would come to be like those on that pic!

    • erorantes profile image

      Ana Maria Orantes 

      4 years ago from Miami Florida

      Mr. ZK tutorial, I am glad that you wrote this article on man's level of testosterone by eating certain foods. I am grateful for this hub. I am going to try it on someone. You did a good job.

    • TheFittestDad profile image


      5 years ago from Jersey Shore

      Nice hub. I have had great experience with ZMA and it is so cheap!


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