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The 12 Best Natural Testosterone Boosting Ingredients

This article will discuss twelve of the best natural testosterone-boosting ingredients. Adding any of them can help to protect your testosterone production, allowing you to increase your energy and libido, and help you to improve your body composition.

Table of Contents

What are the Benefits of Boosting Your Testosterone Levels?

As you age, your testosterone levels invariably lower. There are many reasons for this; some are due to the ageing process, but most are down to lifestyle changes.

This is a good thing because it means you can address and reverse these changes. Testosterone production can be affected by several factors.

Causes of Low Testosterone

Insomnia – Poor sleep quality can lead to lower testosterone production, even in healthy young men [1]. Sleep can also affect appetite, leading to weight gain and increasing cortisol production. Both weight gain and stress can further reduce testosterone production.

Diet – The foods that you eat can affect your testosterone levels. Many foods can raise testosterone (see our list below), but some can cause it to drop. Overeating junk food, for example, can lead to weight gain. In addition, high body fat can lead to low testosterone [2].

Stress – A little stress is no big deal, but chronic stress can lead to elevated cortisol levels. This can affect testosterone production directly, as cortisol damages the testes. Stress can also affect sleep quality and appetite and can cause weight gain.

Poor Recovery – Overtraining is a known cause of low testosterone. Most people think that the cause of overtraining is exercising too often. While that is of cause one cause, it is not the only one. Poor recovery practices are a more prominent contributor. After exercising, you need adequate rest and a lot of protein, and you need to give your muscles the ability to recover from your workout. Without this, you will become highly stressed, your sleep will suffer, and your testosterone levels will tumble.

Check out our article on known testosterone killers for more information.

What are the Benefits of Boosting Your Testosterone Levels?

So, why do you want to boost your testosterone levels? What are the benefits of doing so?

Increased libido – Your testosterone levels and your sex drive are wholly linked. Low testosterone can cause you to lose interest in sex and may make having sex more difficult. Increase your testosterone levels, and you can expect a rapid increase in your libido.

Better workouts – Not only will you have more energy thanks to higher testosterone levels, but you will be able to perform better in the gym and recover faster outside of the gym. Why do you think that natural bodybuilders try so hard to increase their testosterone production? High testosterone makes working out more manageable and more enjoyable.

Fat loss – Boosting your testosterone levels can help you to burn fat. Not only can it help to raise your metabolism, but it can also increase NEAT activity. Meaning you burn more calories during the day. Testosterone can also help you to train harder during your workouts, burning more calories that way. Higher testosterone also means better sleep, which can have a knock-on effect on appetite regulation.

Improved mood – The relationship between mood and testosterone levels is interesting. Studies have shown that men with deficient testosterone can improve their mood when their testosterone levels are restored [3]. However, men with very high testosterone levels are also more likely to suffer depression [4]. The trick is to get the balance right, which can be done with natural testosterone-boosting ingredients.

Twelve of the Best Natural Testosterone Boosting Ingredients

In this section, we will look at twelve natural testosterone-boosting ingredients. Some of these ingredients are real foods (such as ginger), while others are nutrients found in foods (such as vitamin D). All twelve ingredients can be easily added to your diet through foods or natural testosterone supplementation.

Natural Testosterone Booster #1 Vitamin D

Many studies have found that low vitamin D levels contribute to low testosterone and weight gain. Low vitamin D may also affect your mental health. Adding foods high in vitamin D to your diet can offer many benefits. Studies have shown that vitamin D can help manage depression [5], weight loss [6], and boost your testosterone levels [7][8][9].

Many foods are high in vitamin D: oily fish, fortified dairy products, fortified cereals, and eggs. Spending time in direct sunlight is also helpful. But to get optimal dosages, you may want to consider supplementation mainly if you are currently deficient.

Natural Testosterone Booster #2 Fenugreek

Fenugreek is used in many Asian dishes but can also be found in natural testosterone boosters. It has several benefits, with studies finding that it boosts your testosterone levels [10] and reduces body fat [11]. In addition, it is most effective as a libido enhancer [12].

Natural Testosterone Booster #3 Ginger

Ginger is one of the most healthy spices on the planet and has hundreds of health benefits. Ginger is an excellent ingredient that can be used in many dishes, but it is also a prized ingredient in herbal medicine.

There is evidence that ginger can help treat nausea, reduce inflammation, and reduce the risk of certain cancers. It can also lower appetite, leading to weight loss [13].

A 2012 study published in the Medical Journal of Tikrit University found that consuming ginger over six months led to a 17.7% increase in testosterone and luteinising hormone, improving sperm health and motility [14].

Natural Testosterone Booster #4 Pomegranates

Pomegranates contain many vitamins and minerals and are a rich source of antioxidants. In addition, they have been shown to protect the heart and reduce the risk of certain cancers, and they are being heavily researched for their ability to improve sporting performance [15].

But pomegranates may also be able to boost your testosterone levels. For example, a 2012 study found that consuming pomegranate juice led to a 24% increase in salivatory testosterone levels in men and improved mood [16].

Natural Testosterone Booster #5 Tribulus Terrestris

Unlike many of the ingredients on this list, you probably should not eat Tribulus Terrestris. However, taking Tribulus Terrestris as a supplement can be hugely beneficial, particularly if you are male. Studies have found that Tribulus Terrestris can increase libido and sperm health [17] and may help increase testosterone production [18].

Natural Testosterone Booster #6 Spinach

Spinach can improve testosterone production in many ways. Firstly, it is an excellent source of zinc and magnesium. Both nutrients have been shown to increase testosterone levels. As a cruciferous vegetable, spinach may also help to inhibit aromatase.

Aromatase is an enzyme that converts testosterone into estrogen. Inhibiting this enzyme can help to protect free testosterone and lower estrogen levels. Spinach is also anti-inflammatory, which can help protect the testes from damage—protecting your testosterone production.

Natural Testosterone Booster #7 Ashwagandha

As with Tribulus Terrestris, Ashwagandha is not something you would eat but a vital supplement ingredient. Nevertheless, this is one of the most effective herbs for improving male health.

Ashwagandha is very effective at reducing anxiety and stress [19], which can affect testosterone levels. In addition, a 2009 study found that ashwagandha can help lower cortisol while protecting sperm health [20].

It can also help reduce fatigue and may be effective as a natural treatment for depression [21]. It may also be able to reduce body fat, and it is a valuable mood enhancer.

But ashwagandha can boost testosterone, which is of most interest. The change in testosterone is small but significant, and there is a lot of evidence that ashwagandha is a reliable testosterone booster. Particularly for men with low testosterone [22][23].

Natural Testosterone Booster #8 Oysters

Oysters are great testosterone-boosting foods because they are packed full of zinc and vitamin D. We’ve already looked at how vitamin D can help boost testosterone, but zinc is another highly effective natural testosterone-boosting ingredient.

A 1996 study in the Journal of Nutrition found that six months of zinc supplementation in men who were deficient led to a significant increase in testosterone [24]. Other studies have found that zinc can increase testosterone and physical strength when combined with resistance training [25].

Natural Testosterone Booster #9 Fatty Fish

Fatty fish are full of healthy fats such as omega 3. These are crucial for testosterone production as well as overall health. For example, a 2017 study found that consuming foods high in omega-three and omega-six fatty acids could help to protect testicular health and boost luteinising hormone, a precursor to testosterone [26].

There are many other health benefits that you can get from eating fatty fish, reduced risk of cardiovascular disease being chief among them.

Natural Testosterone Booster #10 DHEA

Dehydroepiandrosterone (DHEA) is a hormone that the body naturally produces. It cannot be found in the diet, but it is possible to get DHEA in natural testosterone boosters.

DHEA can help with testosterone production in two ways: It can increase testosterone directly [27] or increase testosterone by lowering cortisol levels [28]. It should be noted, though, that all the studies on cortisol were performed on post-menopausal women. So, this may not be the case for men.

Natural Testosterone Booster #11 Brazil Nuts

Brazil nuts are an excellent source of selenium, an essential mineral that is linked to many health benefits. For example, they have been shown to reduce the risk of prostate cancer in men and may be able to help reduce acne scarring [29].

But selenium may also be an effective testosterone booster. A 2009 study found that selenium supplementation led to an increase in serum testosterone, as well as improvements in sperm health [30].

Natural Testosterone Booster #12 Brussels Sprouts

Like spinach, Brussels sprouts are cruciferous vegetables which are incredibly effective at inhibiting aromatase. Doing so can prevent the conversion of free testosterone into estrogen. Helping to protect testosterone levels and, over time, leads to an increase.

Final Thoughts

Now that you have a good idea of what foods and ingredients to add to your diet, you can begin to make positive changes. It is a good idea to also focus on improving your daily activity levels. Exercise more, walk more and spend less time sitting down. This can also make a huge difference.