Testosterone influences how your body feels and performs each day. It supports energy, mood, and strength. It also helps you handle physical and mental stress. When levels fall, many men notice changes in these areas. They often find these symptoms to be disruptive and frustrating.
When testosterone dips, it’s common to want to find a natural way to increase your energy. You may wonder if there are foods that lower and boost testosterone in men.
Eating a single meal won’t correct low testosterone. But steady, healthy food choices can support hormone balance over time. Some foods give your body the nutrients it needs to make testosterone. Others can work against those hormone signals.
6 Foods That Lower and Boost Testosterone in Men
Foods That Boost Testosterone
Eating a well-balanced diet can support testosterone levels. Foods that may boost testosterone include:
1. Fatty fish
It’s often recommended to include fatty fish in your diet for heart health. But it also benefits hormone balance. Fatty fish contains:
- Vitamin D, which acts like a hormone in the body, and is involved in testosterone production.
- Protein and healthy fats, which are necessary building blocks for hormones.
- Omega-3 fatty acids, which help reduce inflammation.
You don’t need to eat fish every day, but including it a couple of times per week is a simple way to support both testosterone and your general health. Examples of fatty fish options are:
- Salmon
- Mackerel
- Sardines
- Trout
2. Leafy green vegetables
Leafy greens support hormonal health through their micronutrient content.
- Magnesium. Magnesium helps the body maintain healthier testosterone levels, especially in men who are deficient or very physically active. Leafy greens are among the richest sources of magnesium.
- Antioxidants. Vitamins A, C, and K, and plant compounds help protect cells from oxidative stress. They neutralize free radicals that damage cells and impair hormone production.
An easy way to boost these nutrients is to include spinach, Swiss chard, kale, or collard greens in salads or smoothies.
3. Eggs
Eggs offer several nutrients your body relies on to make hormones. The yolk contains healthy fats, cholesterol, vitamin D, and minerals.
For most people without specific cholesterol restrictions, including whole eggs as part of a balanced diet can be a practical way to support hormone and protein needs.
3 Foods That May Lower Testosterone in Men
Diet patterns that harm your metabolic health have been associated with a drop in testosterone levels.
1. Processed foods and refined carbohydrates
Processed foods are often high in carbohydrates, added sugars, and low-quality fats. Regular, heavy intake of these foods is frequently associated with excess weight. And extra body fat can lower testosterone. Belly fat also makes an enzyme called aromatase, which turns testosterone into estrogen. This lowers testosterone even more.
Eating too many processed foods can also lead to insulin resistance. When this happens, the brain, pituitary gland, and testes don’t communicate well, so the body makes less testosterone.
Examples of ultra-processed foods include:
- Fast food
- Packaged snacks
- Sugary desserts
- Ultra-processed meals
2. Trans fats and unhealthy fats
Trans and unhealthy fats have been linked to increased inflammation, which can indirectly harm hormone health. Examples of these foods include:
- Fried fast foods
- Processed desserts
- Non-dairy creamers
- Older-style margarines
Minimizing trans fats or avoiding them altogether is recommended.
3. Alcohol in excess
Chronic excessive drinking is associated with:
- Reduced testosterone production in the testes
- Testicular damage and lower sperm count
- Disruption of the hormonal signals between the brain and testes
- Liver damage, which affects how hormones are metabolized
A drink here or there is unlikely to drop testosterone levels, but frequent heavy drinking can meaningfully lower them.
Get Support for Low Testosterone Symptoms
Diet supports hormone health, though it isn’t the only factor. At meals, focus on fatty fish, leafy greens, and whole-food proteins like eggs. It’s important to try to limit processed foods and excess alcohol. You’ll get the nutrients your body relies on to more effectively make and regulate hormones. But sometimes, these changes won’t be enough. You may need to find the best treatments for low testosterone.
If you’re experiencing common symptoms of low testosterone, like low energy, reduced sex drive, or mood changes, it’s time to talk with a urologist. They can talk more about foods that lower and boost testosterone in men. They can also discuss your symptoms, provide testing, and create a plan that makes sense for you.
Don’t continue to suffer from low testosterone symptoms – schedule an appointment today!
Our experienced urologists in Lake Barrington, Elgin, and Hoffman Estates are here to help get you back on the right track.