The 8 Dietitian-Approved Foods That Can Naturally Boost Testosterone

When most people think about testosterone, they picture supplements, intense workouts, or maybe even hormone replacement therapy. But the truth is, what you eat every day plays a powerful role in supporting your body’s natural hormone production, including testosterone. While there’s no magic food that can single-handedly spike your levels, certain nutrient-dense picks can help create a hormonal environment that supports optimal testosterone levels, especially as you age.

Instead of defaulting to the usual suspects like steak and eggs (which certainly have their place), this list shines a light on some lesser-known, dietitian-approved options that have science-backed benefits for hormone health. From tart cherry juice and sardines to soy and cruciferous veggies, these foods are easy to incorporate and may give your body the nutritional edge it needs.

What Nutrients Boost Testosterone?

Let’s be clear: There’s no one magical food that acts as a testosterone booster. But several vitamins, minerals, and dietary compounds are involved in the production and regulation of this hormone. Nutrients like zinc, magnesium, healthy fats (including omega-3s), vitamin D, and certain antioxidants all play key roles in hormone signaling, reducing inflammation, and supporting testicular function.

More importantly, it’s your overall dietary pattern that matters most. Diets high in processed foods, refined carbs, and alcohol have been associated with lower testosterone levels, while balanced diets rich in whole foods and healthy fats are linked to better hormone profiles in men.

8 Dietitian-Approved Foods to Naturally Boost Testosterone

These foods are rich in the nutrients your body needs to maintain healthy testosterone levels, and they come with other health perks, too.

Tart Cherry Juice

Tart cherry juice is best known for its ability to support muscle recovery and reduce inflammation, but it may also benefit testosterone indirectly through its effect on sleep. Tart cherries are a natural source of melatonin, the hormone that regulates your sleep-wake cycle.

And sleep matters a lot for testosterone. Studies show that testosterone levels can drop by as much as 10 to 15 percent after just one week of sleep restriction (less than five hours per night). Supporting quality sleep with melatonin-rich foods like tart cherry juice may help preserve testosterone levels naturally.

Sip on a small glass (about four ounces) of tart cherry juice about one to two hours before bed to support your natural sleep cycle.

Avocados

Avocados are rich in monounsaturated fats, the same type found in olive oil, which have been positively associated with testosterone levels. Healthy dietary fat is critical for hormone production because testosterone is synthesized from cholesterol.

Avocados are also a great source of magnesium, vitamin B6, and zinc—all nutrients associated with testosterone and overall metabolic health. One small clinical study even found that higher intakes of monounsaturated fat were linked to increased testosterone levels in healthy men.

Add avocado to your smoothie, atop your eggs, or mash onto whole-grain toast with a sprinkle of pumpkin seeds for a hormone-supportive snack.

Soy

Let’s clear up a big myth: Soy does not lower testosterone. In fact, several well-conducted meta-analyses have shown that neither soy foods nor isoflavone supplements affect testosterone levels in men.

Soy is actually a high-quality plant protein with a PDCAAS (Protein Digestibility-Corrected Amino Acid Score) of one, equal to that of animal proteins like eggs and dairy. PDCAAS is a scientific way of measuring how well your body can digest and use the protein in a food. A score of one is the highest possible, meaning the protein provides all the essential amino acids your body needs, in the right proportions, and is highly digestible.

That means soy protein is just as complete and effective for your body as animal proteins like eggs, milk, and meat, something many people don’t realize. It also contains isoflavones, which may actually have protective effects on male reproductive health by reducing oxidative stress.

Incorporate whole food forms of soy into your diet for the health benefits. Add tofu, tempeh, edamame, and soy milk that uses the whole beans (for example, Whole Moon) into your weekly rotation.

Sardines

Sardines are a small but mighty superfood. They’re packed with omega-3 fatty acids, vitamin D, and protein, all of which have been linked to healthy testosterone levels.

Low vitamin D status is associated with lower testosterone, and one study published in Hormone and Metabolic Research found that men who supplemented with vitamin D experienced a significant increase in testosterone over 12 months. Sardines are also rich in zinc, a key mineral for testosterone synthesis.

Add canned sardines to salads, mix into grain bowls, or enjoy on whole-grain crackers with mustard.

Purple Sweet Potatoes

These vibrant tubers are rich in anthocyanins, a natural plant pigment found in foods like purple sweet potatoes, berries, and red cabbage that may safeguard reproductive organs, including testicular tissue in males. This study highlights the antioxidant and anti-inflammatory properties of anthocyanins, which help mitigate oxidative damage in reproductive tissues and support hormonal health in experimental models. 

Purple sweet potatoes also a source of complex carbs, which help support healthy cortisol (your stress hormone) by balancing blood sugar. Chronically elevated cortisol can interfere with testosterone production, so managing blood sugar is another indirect but essential piece of the puzzle.

Roast purple sweet potatoes with olive oil and spices for a colorful, hormone-friendly side dish.

Related: Top Testosterone-Boosting Workout That's Scientifically Proven to Naturally Increase Levels

Brussels Sprouts

Cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower are rich in indole-3-carbinol, a compound that helps the body process and eliminate excess estrogens.

In men, reducing excess estrogen (or xenoestrogens from the environment) can help maintain a favorable testosterone-to-estrogen ratio, which is crucial for healthy hormone balance. These veggies also support liver detox pathways, which indirectly help with hormone regulation.

Roast a batch of Brussels sprouts with garlic or shave them raw into a salad with lemon and olive oil.

Brazil Nuts

Just one or two Brazil nuts a day provides more than 100 percent of your daily need for selenium, a trace mineral essential for sperm production, testicular function, and testosterone synthesis. Research has shown that men with low selenium status may have impaired sperm parameters and lower testosterone levels.

Snack on one to two Brazil nuts daily, or chop them into your morning oatmeal or yogurt for a selenium boost that supports healthy testosterone levels.

Spinach

Spinach is a humble hero for hormone health. It’s rich in magnesium, which has been shown in some studies to support higher testosterone levels, especially in men who exercise regularly.

It’s also a source of nitrate, which can improve blood flow, a potential benefit for men’s sexual health and cardiovascular function. Add in folate, vitamin E, and plant-based iron, and you’ve got a true nutritional powerhouse.

Add fresh spinach to smoothies, sauté with olive oil and garlic, or mix into omelets and pasta dishes.