The Science of Testosterone-Boosting Foods: An Evidence-Based Guide for Utah Men
The Science of Testosterone-Boosting Foods: An Evidence-Based Guide for Utah Men
By Courtney LaSumner Bass, NP | Board-Certified Nurse Practitioner | Arsenal Men's Health
Research shows that low-fat diets can reduce testosterone levels by 10-15% in men—and the right dietary choices may help restore optimal hormone production.
Introduction: Why Your Diet Matters for Testosterone
Testosterone affects far more than sexual health. This critical hormone influences muscle mass, bone density, energy levels, cognitive function, mood, and metabolic health. For men experiencing symptoms of low testosterone—fatigue, decreased libido, difficulty building muscle, or unexplained weight gain—dietary interventions represent a safe, evidence-based first step toward optimization.
At Arsenal Men's Health, we believe in empowering Utah men with accurate, research-backed information. This comprehensive guide examines the peer-reviewed science behind testosterone-supporting nutrition, separating evidence-based recommendations from marketing hype.
Important: While nutrition plays a supportive role in hormone health, diet alone cannot correct clinically low testosterone. If you're experiencing persistent symptoms, comprehensive lab testing and clinical evaluation are essential.
Section 1: How Nutrition Influences Testosterone Production
Testosterone synthesis is a complex biochemical process that depends on specific nutritional building blocks. Understanding these mechanisms helps explain why certain foods appear in testosterone-support recommendations.
Cholesterol: The Essential Precursor
All steroid hormones, including testosterone, are synthesized from cholesterol. Leydig cells in the testes convert cholesterol into testosterone through a series of enzymatic reactions involving steroidogenic acute regulatory protein (StAR), P450 side-chain cleavage enzyme, and 3β-hydroxysteroid dehydrogenase. This explains why extremely low-fat diets can impair testosterone production.
Critical Micronutrients
Several vitamins and minerals serve as cofactors in testosterone synthesis:
Zinc: Essential for Leydig cell function and the enzymatic conversion of cholesterol to testosterone
Vitamin D: Acts as a hormone itself and influences testosterone receptor activity
Magnesium: Modulates sex hormone-binding globulin (SHBG), potentially increasing bioavailable testosterone
The Dietary Fat-Testosterone Connection
A 2021 systematic review and meta-analysis published in the Journal of Steroid Biochemistry and Molecular Biology analyzed six intervention studies with 206 participants and found that low-fat diets significantly decreased testosterone levels compared to high-fat diets. The standardized mean difference for total testosterone was -0.38 (95% CI: -0.75 to -0.01, P = 0.04), with European and American men showing an even stronger effect of -0.52 (95% CI: -0.75 to -0.30, P < 0.001).
Reference: Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021;210:105878.
Section 2: Foods with Research-Supported Testosterone Benefits
Zinc-Rich Foods: Oysters, Beef, and Shellfish
A 2023 systematic review in the Journal of Trace Elements in Medicine and Biology analyzed 38 studies (8 clinical, 30 animal) examining the relationship between zinc and testosterone. The researchers concluded that zinc deficiency reduces testosterone levels and zinc supplementation improves them, with effects varying based on baseline zinc status, dosage form, and duration.
A landmark 1996 study published in Nutrition demonstrated that dietary zinc restriction in healthy young men led to a dramatic decrease in serum testosterone—from 39.9 ± 7.1 nmol/L at baseline to just 10.6 ± 3.6 nmol/L after 20 weeks (P = 0.005). Conversely, zinc supplementation in marginally deficient elderly men increased testosterone from 8.3 ± 6.3 to 16.0 ± 4.4 nmol/L over six months (P = 0.02).
Top zinc sources: Oysters (74mg per 3oz serving—673% DV), beef (7mg per 3oz), crab, lobster, fortified cereals, pumpkin seeds, and legumes.
References: Te L, et al. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023;76:127124. Prasad AS, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348.
Fatty Fish and Omega-3s: Salmon, Mackerel, and Tuna
A 2020 randomized controlled trial published in Prostaglandins, Leukotrienes and Essential Fatty Acids found that DHA-enriched fish oil supplementation (860mg DHA + 120mg EPA daily) significantly increased total testosterone levels in overweight and obese men after 12 weeks. Changes in testosterone were positively associated with increases in omega-3 fatty acids EPA and DHA in red blood cell membranes.
A large cross-sectional study in JAMA Network Open (2020) examined 1,679 young Danish men and found that fish oil supplement users had higher semen volume, total sperm count, larger testicular size, and a higher free testosterone-to-LH ratio compared to non-users. Men who took fish oil supplements had 20% lower FSH levels and 16% lower LH levels, suggesting improved Leydig cell function.
A 2024 study in older Japanese men (the Hitachi Health Study II) found that higher total fish intake was significantly associated with higher serum testosterone levels, with lean fish showing the strongest association.
References: Abbott K, et al. Dietary supplementation with docosahexaenoic acid rich fish oil increases circulating levels of testosterone in overweight and obese men. Prostaglandins Leukot Essent Fatty Acids. 2020;163:102204. Jensen TK, et al. Associations of fish oil supplement use with testicular function in young men. JAMA Netw Open. 2020;3(1):e1919462.
Extra Virgin Olive Oil: The Mediterranean Advantage
A controlled nutritional intervention study published in the Natural Product Communications journal examined 60 healthy Moroccan men aged 23-40 who consumed either virgin argan oil or extra virgin olive oil (EVOO) for three weeks after a two-week stabilization period on butter. The results were striking: EVOO consumption increased testosterone by 17.4% and luteinizing hormone (LH) by 42.6%.
The mechanisms behind olive oil's testosterone-boosting effects are multi-factorial. EVOO contains oleuropein, a phenolic compound that has been shown in animal studies to increase testicular testosterone by enhancing steroidogenic enzyme activity and stimulating LH secretion from the pituitary gland. Additionally, the monounsaturated fatty acids in olive oil provide cholesterol precursors essential for hormone synthesis while reducing inflammation.
A 2023 study in Andrology demonstrated that adding EVOO to a high-fat diet in animal models protected against testicular damage and preserved testosterone production by modulating the cholesterol pathway and enhancing testicular antioxidant capacity.
Practical recommendation: 1-2 tablespoons of extra virgin olive oil daily—use for cooking, in salad dressings, or drizzled over vegetables.
References: Derouiche A, et al. Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men. Nat Prod Commun. 2013;8(1):51-53. Funes AK, et al. Extra‐virgin olive oil ameliorates high‐fat diet‐induced seminal and testicular disorders by modulating the cholesterol pathway. Andrology. 2023;11(5):935-949.
Vitamin D-Rich Foods: Eggs, Fortified Dairy, and Mushrooms
A 2024 meta-analysis published in Diseases analyzed 17 randomized controlled trials and found that vitamin D supplementation significantly increased total testosterone levels (WMD 0.38, 95% CI: 0.06-0.70, n = 15 studies). Subgroup analysis revealed that higher doses and longer duration of vitamin D treatment produced the strongest effects.
An earlier landmark study (2011) in Hormone and Metabolic Research followed 54 overweight men with vitamin D deficiency for one year. Participants receiving 3,332 IU vitamin D daily showed significant increases in total testosterone (from 10.7 ± 3.9 to 13.4 ± 4.7 nmol/L, P < 0.001), bioactive testosterone, and free testosterone—while the placebo group showed no change.
A Mendelian randomization study from China using genetic variants strongly associated with vitamin D levels provided evidence for a causal relationship between 25-hydroxyvitamin D and total testosterone, suggesting that vitamin D deficiency may directly impair testosterone production.
Vitamin D food sources: Fatty fish (salmon provides ~570 IU per 3oz), egg yolks (~44 IU per egg), UV-exposed mushrooms, fortified milk and orange juice. Note: Most men require supplementation to achieve optimal levels of 40-60 ng/mL.
References: Abu-Zaid A, et al. The Impact of Vitamin D on Androgens and Anabolic Steroids among Adult Males: A Meta-Analytic Review. Diseases. 2024;12(10):228. Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225.
Magnesium-Rich Foods: Leafy Greens, Nuts, and Dark Chocolate
The InCHIANTI study, published in the International Journal of Andrology (2011), examined 399 men aged 65 and older in Italy and found that serum magnesium was strongly and independently associated with total testosterone (β ± SE: 34.9 ± 10.3, P = 0.001). This relationship remained significant after adjusting for age, BMI, inflammatory markers, insulin, and other hormones.
A 2011 intervention study in Biological Trace Element Research examined how four weeks of magnesium supplementation (10mg/kg body weight) affected testosterone in both athletes and sedentary men. Both groups showed increases in free and total testosterone at rest and after exhaustion, with the greatest increases seen in athletes who combined magnesium supplementation with exercise.
The mechanism involves magnesium's interaction with sex hormone-binding globulin (SHBG). Research using high-performance liquid chromatography has demonstrated that physiological concentrations of magnesium can competitively inhibit testosterone-SHBG binding, potentially increasing the amount of bioavailable (free) testosterone in circulation.
Best magnesium sources: Pumpkin seeds (168mg per oz), almonds (80mg per oz), spinach (78mg per ½ cup cooked), dark chocolate 70-85% (65mg per oz), black beans (60mg per ½ cup).
References: Maggio M, et al. Magnesium and anabolic hormones in older men. Int J Androl. 2011;34(6 Pt 2):e594-600. Cinar V, et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011;140(1):18-23.
Onions and Garlic: The Allium Family
A 2019 review published in Biomolecules summarized research from 1967-2018 examining onion's effects on testosterone. Onions contain quercetin (30-45mg per 100g)—a flavonoid antioxidant that has demonstrated testosterone-enhancing effects in multiple animal studies. The proposed mechanisms include:
Protection of Leydig cells from oxidative damage through potent antioxidant activity
Enhanced luteinizing hormone (LH) secretion, which stimulates testosterone production
Increased activity of antioxidant enzymes in testicular tissue
Prevention of testicular glutathione depletion
Garlic similarly contains beneficial compounds. A 2015 study in the Asian Pacific Journal of Tropical Biomedicine demonstrated that garlic extract consumption increased serum testosterone levels and showed proliferative and restorative effects on testicular Leydig cells in animal models.
Caveat: Most onion-testosterone research comes from animal studies. Human clinical trials are limited, though the antioxidant and cardiovascular benefits of allium vegetables are well-established.
References: Banihani SA. Testosterone in Males as Enhanced by Onion (Allium Cepa L.). Biomolecules. 2019;9(2):75. Oi Y, et al. Retention of testicular integrity and testosterone levels upon ingestion of garlic cloves in the Sprague-Dawley rat. Asian Pac J Trop Biomed. 2015;5(6):431-435.
Section 3: Evidence-Based Herbal Support
Ashwagandha (Withania somnifera)
A 2020 systematic review in Advances in Nutrition analyzed 32 randomized controlled trials examining various herbs' effects on testosterone in men. The review identified ashwagandha root extract as one of only two herbal interventions (along with fenugreek) with consistent positive effects on testosterone concentrations across multiple studies.
A 2022 randomized, double-blind, placebo-controlled study in Health Science Reports examined healthy adult males taking 300mg of standardized ashwagandha root extract twice daily for 8 weeks. The supplementation group showed significant improvements in testosterone levels, with serum testosterone increasing to within normal reference ranges along with improvements in sexual well-being measures.
The mechanism appears related to ashwagandha's adaptogenic properties—reducing cortisol (a testosterone antagonist), improving sleep quality (testosterone production peaks during sleep), and potentially enhancing GABA receptor activity which influences GnRH expression in the hypothalamus.
References: Smith SJ, et al. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Adv Nutr. 2021;12(3):744-765. Chauhan S, et al. Effect of standardized root extract of ashwagandha (Withania somnifera) on well‐being and sexual performance in adult males. Health Sci Rep. 2022;5(4):e741.
Section 4: Dietary Factors That May Impair Testosterone
Understanding what to avoid is equally important as knowing what to include.
Excessive Alcohol
Research consistently shows that testosterone levels can drop within five days of regular alcohol consumption. Chronic heavy drinking damages Leydig cells, suppresses LH secretion, and increases cortisol—all of which impair testosterone production.
Ultra-Processed Foods and Excess Sugar
Diets high in processed foods and added sugars promote insulin resistance and obesity—two of the strongest lifestyle-related causes of low testosterone. Elevated insulin drives increased aromatase activity, converting testosterone to estrogen, while excess adipose tissue further amplifies this effect.
Trans Fats
Trans fats, found in fried foods, commercial baked goods, and some processed snacks, are consistently linked to lower testosterone levels and poorer sperm quality in research studies.
What About Soy?
Despite internet rumors, high-quality human studies show no meaningful reduction in testosterone from moderate soy consumption. Soy isoflavones (phytoestrogens) act very differently than actual estrogen in the male body and are metabolized quickly. Men consuming typical dietary amounts of soy products need not be concerned about testosterone effects.
Section 5: Building a Testosterone-Supporting Diet
Based on the research evidence, here's how to structure a diet that supports healthy testosterone production:
Daily Priorities
Include healthy fats at every meal: Extra virgin olive oil, avocados, nuts, and fatty fish provide the cholesterol precursors and fatty acids essential for hormone synthesis
Prioritize zinc-rich protein sources: Beef, shellfish (especially oysters), eggs, and legumes supply the zinc essential for Leydig cell function
Eat magnesium-rich vegetables daily: Leafy greens, pumpkin seeds, and dark chocolate help optimize free testosterone levels
Include allium vegetables: Onions and garlic add antioxidant support and may enhance testosterone through quercetin and allicin
Consider vitamin D status: While food sources help, most men need supplementation to achieve optimal 40-60 ng/mL levels
Sample Day of Testosterone-Supporting Eating
Breakfast: Three-egg omelet with spinach and mushrooms, cooked in olive oil, with avocado on the side
Lunch: Grilled salmon over mixed greens with pumpkin seeds, olive oil dressing, and roasted garlic
Snack: Handful of almonds and 1 oz dark chocolate (70%+ cacao)
Dinner: Grass-fed beef stir-fry with onions, broccoli, and bell peppers over quinoa, drizzled with olive oil
Section 6: When Dietary Changes Aren't Enough
While optimizing nutrition is a foundational strategy, it's essential to recognize its limitations. Diet can support testosterone production but cannot overcome clinical hypogonadism—a medical condition requiring proper diagnosis and treatment.
You should seek clinical evaluation if you're experiencing:
Persistent fatigue despite adequate sleep and nutrition
Significant decrease in libido or erectile function
Difficulty building or maintaining muscle despite exercise
Unexplained weight gain, particularly abdominal fat
Mood changes, depression, or cognitive decline
Loss of morning erections
At Arsenal Men's Health, we provide comprehensive hormone evaluation including total testosterone, free testosterone, SHBG, LH, FSH, estradiol, and metabolic markers. This complete picture allows us to determine whether symptoms stem from true testosterone deficiency, lifestyle factors, or other underlying conditions—and recommend the most appropriate intervention.
The Bottom Line
The research is clear: what you eat can influence testosterone production. Adequate dietary fat, zinc, magnesium, and vitamin D are essential for optimal hormone synthesis, while specific foods like fatty fish, olive oil, and zinc-rich shellfish have demonstrated benefits in clinical studies.
However, diet is just one piece of the testosterone optimization puzzle. Sleep, exercise, stress management, and body composition all play critical roles. For men with clinical testosterone deficiency, testosterone replacement therapy (TRT) may be necessary to restore optimal levels and quality of life.
Ready to optimize your testosterone? Schedule a free consultation with Arsenal Men's Health to discuss your symptoms, review your labs, and explore personalized treatment options. Trusted by 1,200+ Utah men.
Contact Arsenal Men's Health Today
Phone: (385) 666-6292 | Email: info@arsenalmenshealth.com
489 South Jordan Parkway, Suite #254, South Jordan, UT 84095
References
Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021;210:105878.
Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023;76:127124.
Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348.
Abbott K, Burrows TL, Acharya S, Thota RN, Garg ML. Dietary supplementation with docosahexaenoic acid rich fish oil increases circulating levels of testosterone in overweight and obese men. Prostaglandins Leukot Essent Fatty Acids. 2020;163:102204.
Jensen TK, Priskorn L, Holmboe SA, et al. Associations of fish oil supplement use with testicular function in young men. JAMA Netw Open. 2020;3(1):e1919462.
Derouiche A, Jafri A, Driouch I, et al. Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men. Nat Prod Commun. 2013;8(1):51-53.
Funes AK, Avena MV, Monclus MA, et al. Extra‐virgin olive oil ameliorates high‐fat diet‐induced seminal and testicular disorders. Andrology. 2023;11(5):935-949.
Abu-Zaid A, Saleh SAK, Adly HM, et al. The Impact of Vitamin D on Androgens and Anabolic Steroids among Adult Males: A Meta-Analytic Review. Diseases. 2024;12(10):228.
Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225.
Chen C, Zhai H, Cheng J, et al. Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis. J Clin Endocrinol Metab. 2019;104(8):3148-3156.
Maggio M, Ceda GP, Lauretani F, et al. Magnesium and anabolic hormones in older men. Int J Androl. 2011;34(6 Pt 2):e594-600.
Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011;140(1):18-23.
Excoffon L, Guillaume YC, Woronoff-Lemsi MC, André C. Magnesium effect on testosterone-SHBG association studied by a novel molecular chromatography approach. J Pharm Biomed Anal. 2009;49(2):175-180.
Banihani SA. Testosterone in Males as Enhanced by Onion (Allium Cepa L.). Biomolecules. 2019;9(2):75.
Oi Y, Imafuku M, Shishido C, Kominato Y, Nishimura S, Iwai K. Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet. J Nutr. 2001;131(8):2150-2156.
Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Adv Nutr. 2021;12(3):744-765.
Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well‐being and sexual performance in adult males. Health Sci Rep. 2022;5(4):e741.
Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha in Aging, Overweight Males. Am J Mens Health. 2019;13(2):1557988319835985.
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Treatment decisions are made by licensed medical providers based on individual patient evaluation. Results vary by individual. Always consult a healthcare provider before making changes to your diet or supplement regimen.
