These 6 Foods Could Help Increase Testosterone Levels – Experts Say

Increase Testosterone Levels

• Recent studies show 10-40% of adult males have low testosterone, affecting 20% of men aged 15-39.
• According to Oscar Scheiner, an expert from Ben’s Natural Health, testosterone plays a vital role beyond just reproduction, impacting mood, energy levels, and muscle development.
• While lifestyle factors matter, diet’s influence on testosterone levels is significant yet underrated. Specific foods have been shown to boost natural production.

The good news? Oscar Scheiner emphasizes that men can support healthy testosterone levels through simple dietary changes before turning to supplements or hormone treatments.

Here are his top ten surprising food recommendations to naturally boost testosterone levels.

1. Pomegranate:

Pomegranates are a powerful natural supporter of testosterone health. “They’re rich in antioxidants that combat oxidative stress, a major contributor to hormonal imbalances,” explains Mr. Scheiner.

Research published in Endocrine Abstracts found that daily consumption of pomegranate juice increased salivary testosterone levels by an average of 24% within two weeks, primarily by lowering cortisol—the stress hormone known to inhibit testosterone production.

2. Brazil Nuts:

“These nuts might be small, but their impact on testosterone is significant,” says Oscar Scheiner.

Brazil nuts are an excellent source of selenium, a trace mineral essential for testosterone production and sperm health. Just two to three Brazil nuts a day can meet your selenium requirements, helping support hormone production.

3. Pumpkin Seeds:

Pumpkin seeds have high levels of zinc and magnesium—minerals critical for testosterone. “Zinc, in particular, plays a direct role in regulating testosterone levels, while magnesium supports overall hormonal balance,” notes Oscar Scheiner.

4. Avocados:

“Healthy fats are essential for hormone production,” explains Mr. Scheiner. “Since testosterone is a steroid hormone made from cholesterol, eating foods like avocados, which are rich in monounsaturated fats, can support your body’s ability to produce it.”

Avocados also provide vitamin B6, which supports stress management, indirectly benefiting testosterone production

5. Ginger:

“Ginger is a common kitchen spice, but it’s also a powerful testosterone booster,” says Oscar Scheiner. It promotes the production of luteinizing hormone, which signals the testes to produce testosterone.

The research found that regular ginger consumption increased testosterone levels by 17.7% in men.

6. Dark Chocolate:

Dark chocolate is a surprising testosterone booster. “It’s rich in magnesium and flavonoids, which are known to support testosterone production and improve blood flow,” says Mr. Scheiner. Including a small amount of high-quality dark chocolate in your diet can be a simple and enjoyable way to promote hormonal balance.

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Final Thoughts

“These foods are an easy, natural way to support testosterone levels as part of a healthy lifestyle,” Oscar Scheiner concludes. “That said, let me be clear—they’re not magic bullets. The best results come from combining these nutrients with consistent physical activity, 7–8 hours of quality sleep, and stress management.”