6 Diet Rules For Healthy Testosterone Levels

Stress, exposure to environmental factors, and insufficient sleep are commonly associated with lower testosterone levels, which is thought to impact up to 40 percent of all men. One major factor that often goes overlooked: Diet and testosterone levels are deeply connected.

“What we eat and drink plays a critical role in testosterone production,” says Justin Houman, M.D., a board-certified urologist who specializes in hormone health, sexual health, and fertility, and the Senior Medical Advisor at the sexual wellness platform, Cake. “Testosterone synthesis depends on a variety of micronutrients and macronutrients, and if the body doesn’t have them, it simply can’t produce optimal levels of testosterone,” he says. Translation: If your diet is lacking, your testosterone levels might take a hit.

So, what does a diet that supports higher or healthier testosterone levels look like? Ahead, six eating tips that hormone and holistic health experts recommend for keeping your T humming along. 

• ABOUT OUR EXPERTS: Justin Houman, M.D., is a board-certified urologist who specializes in hormone health, sexual health, and fertility,  and the Senior Medical Advisor at the sexual wellness platform Cake. Jerry Bailey, M.S. D.C., is a functional medicine practitioner, certified nutritionist, a health provider and chiropractor with Lakeside Holistic Health. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine.

1. Hone In On Healthy Fats

Okay, guys, it’s time to master the skill of gauging an avocado’s ripeness. The reason? Healthy fats are as essential for testosterone production as a squeeze of lime is to good guacamole. 

Read More: The 4 Healthiest (And 2 Unhealthiest) Fats You Can Eat

Your body needs healthy fats to make testosterone because this hormone is built from cholesterol, which is a fat-like substance, according to functional medicine practitioner and certified nutritionist Jerry Bailey, M.S. D.C., a health provider and chiropractor with Lakeside Holistic Health. So, “if you’re not getting enough dietary fat, your body has less of the building blocks it needs to produce testosterone,” he says. In fact, one 2021 review in The Journal of Steroid Biochemistry and Molecular Biology found that men who switched from a high-fat to low-fat diet saw a drop in testosterone levels.

That doesn’t, however, mean that there is carte blanche on fats. “It’s not just about the amount of fat consumed,” says Bailey. “The type of fat matters, too.” 

While unsaturated (or healthy) fats support hormone health, too much saturated or trans fats can lead to heart problems or weight gain, which ultimately impede testosterone, says Bailey. Intake of processed foods, which contain high levels of unhealthy fats, has been linked with decreased testosterone levels, due to increased systemic inflammation and reduced testicular function. (Not to mention, the high sugar content in most foods with trans fats can also throw off your blood sugar regulation, which negatively impacts your hormones.) 

“A good rule of thumb is to have fats make up about 20 to 35 percent of your daily calories, and to make sure that those fats come from healthy sources,” says Bailey. In practice, that means prioritizing foods like—you guessed it—avocados, as well as nuts, seeds, olive oil, and omega-3-rich fish. Plus, you’ll want to limit intake of “bad fat” foods like fried anything, fatty cuts of beef, and high-fat dairy products (e.g., cream cheese, sour cream, ice cream, butter), he recommends. 

When grocery shopping for healthy fat food options to fill your pantry, naturopathic physician Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine, suggests tossing in some Brazil nuts. “They’re a powerhouse of selenium, which is essential for testosterone synthesis and sperm production,” she says. Just a few nuts a day can provide the 55 mg Recommended Daily Allowance.

Pumpkin seeds are another underrated gem. “They’re loaded with zinc, magnesium, and healthy fats, which are all key for testosterone production,” says Bailey. 

Read More: 3 Lifestyle Factors That Mess With Testosterone Levels

Food tracking apps such as MyFitnessPal can help you gauge your diet’s macronutrient levels (as well as micronutrient contents). 

2. Work Lean Protein Into Your Snacks and Meals 

Unsurprisingly, fats aren’t the only macronutrient that can support testosterone production—protein matters, too. Protein is made up of building blocks called amino acids, which the body uses for hormone production (amongst other things), explains Bailey. As such, consuming enough protein is important for testosterone production and keeping your whole endocrine (hormone) system running smoothly, he says. 

In fact, “if you’re not eating enough protein, your body will shift its focus to survival and basic repair functions, which can result in your body using less energy for hormone production and therefore lower testosterone levels overall,” says Bailey. Consuming adequate protein also supports satiety, so eating protein-rich foods may reduce cravings for processed and high-fat foods. Additionally, “eating enough protein helps maintain muscle mass and regulate the stress hormone (cortisol), which can suppress testosterone,” says Lane. 

Individual protein needs vary based on activity level, overall health, life stage, and other concurrent fitness or health goals. However, “a good range for men to aim for is 0.8 to 1.2 grams of protein per pound of body weight,” says Bailey. That means a 200-pound man would want to aim for 160 grams of protein daily. Ideally, from high-quality sources such as lean meats, fish, eggs, tofu, and legumes, he says. (For reference, 6 ounces of chicken breast has about 50 grams of protein.) 

That might sound like a lot if you’ve never monitored your protein intake. But most guys find that it is very doable when they prioritize a protein source with each main meal, add protein to their snacks (think beef jerky, Greek yogurt, hard-boiled eggs, oatmeal, cheese sticks), and lean on protein supplements to fill gaps, says Bailey. 

Read More: Which Type Of Protein Powder Is Best For You?

For maximum benefit to your testosterone levels, he suggests pairing your protein-rich foods with your healthy fats rather than eating each food group in isolation. “This will help your body absorb nutrients better and support hormone production,” he says. 

3. Address Your Relationship With Alcohol 

Grabbing a cold one to toast the New Year, celebrate a friend’s big news, or unwind after a long week might feel like a no-brainer—but if maintaining healthy testosterone levels is on your radar, you might want to think twice before reaching for that drink.

For one, “drinking too much alcohol can interfere with the hormone signals your brain sends to the testes to produce testosterone,” says Bailey. A study in the Journal of Clinical Medicine reports that regular alcohol consumption causes damage to Leydig cells, which are cells in the testicles that are responsible for testosterone production. 

“Alcohol may also increase the activity of an enzyme (called aromatase) that converts testosterone into estrogen, which can result in less testosterone overall,” says Bailey.  “On top of that, alcohol can cause inflammation and oxidative stress, which can damage the cells that produce testosterone,” he says. One review reported that the inflammation and oxidative stress associated with drinking damage the hypothalamic–pituitary–adrenal axis (HPA), leading to lower T levels.

There’s no question that heavy and binge drinking takes a toll on your hormones, says Bailey. Research has shown time and time again that it does. But “most studies suggest that light to moderate drinking isn’t going to have major effects on testosterone production long-term,” he says. (For men, that’s two drinks or fewer daily). So, whether or not you need to give up alcohol entirely will depend on how high you value optimal testosterone levels compared to how much you enjoy social drinking. Talking to your medical or mental healthcare provider can also help you assess whether drinking alcohol in moderation is possible for you, as well as a more (or less) healthy choice based on your other health concerns. 

Read More: I Quit Drinking Alcohol For A Month—Here’s How It Went

On the plus side, the rise of the sober curious and Cali sober movements has led to an abundance of alcohol-free alternatives, which make it easy to celebrate without risking a T-dip. Some options, like Hiyo, even contain adaptogens like ashwagandha, which may positively impact testosterone production. Talk about a twofer for your testosterone.  

4. Stay Hydrated

If the headaches, dry mouth, and brain fog of dehydration haven’t convinced you to drink more water, maybe this will: Your hydration levels can affect your T!

“When you’re dehydrated, your cortisol level can go up, which works against testosterone,” says Bailey. Staying hydrated also keeps blood flowing properly to the testes, where testosterone is made, notes Lane. Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone balance, she says. 

Fluid intake needs vary depending on climate, weather, activity level, and personal body chemistry. So, there isn’t a one-size-fits-all rule for adequate water intake or healthy testosterone levels, but the National Health Service recommends consuming a minimum of six to eight mugs daily. “To make drinking more water easier, keep a reusable water bottle with you throughout the day as a reminder,” says Lane. 

“If plain water feels boring, you can add lemon, cucumber, mint, or another fruit to change it up,” she says. (If you’re feeling extra, consider adding some pomegranate seeds. “Pomegranate has been linked to increased salivary testosterone levels and improved blood flow, potentially benefiting reproductive health and performance,” she says.)  

Oh, and don’t underestimate the benefit of eating foods high in water, like watermelon or cucumbers. Lane says these can also help keep you hydrated, supporting T production. 

5. Be Careful About Overall Caffeine Intake 

Testosterone production and caffeine are not the perfect pairing, but you don’t have to forgo your morning joe altogether. 

Read More: How Much Caffeine 9 Popular Drinks Contain

“Consuming some caffeine can boost alertness and enhance workout performance, indirectly supporting testosterone levels,” says Lane. As gym bros know, caffeine is a common ingredient in pre-workout supplements because it improves power output, speed, and strength numbers at the gym.

“However, excessive caffeine intake (more than 400 mg/day) may raise cortisol levels, which can suppress testosterone,” says Lane. Too much caffeine or intake close to bed can also interfere with sleep, which is when the body pumps out the bulk of its daily testosterone, adds Houman.   

The key, in short, is moderation. For healthy T levels, “stick to one to two cups of coffee or tea daily and avoid caffeine too close to bedtime to protect sleep,” suggests Lane. Also, be mindful about what you put into your caffeinated beverage for flavor. Because trans and saturated fats don’t do your endocrine system any favors, consider swapping your go-to creamer for a healthy Collagen Creamer Powder, which offers all the flavor of cream without the unhealthy fats and a hit of protein. You could also opt for a high-protein iced coffee drink, like Slate Vanilla Latte, or a coffee alternative by Morning Made. 

6. Supplement To Meet Micronutrient Needs

Given their prefix, you’d be forgiven for assuming that micronutrients don’t play a major role in testosterone production—but you’d also be incorrect. 

Meeting the recommended daily intake of all micronutrients will aid testosterone production by supporting overall well-being. However, three nutrients are especially important for healthy T levels: zinc, magnesium, and vitamin D. 

“Zinc is a big one because it’s involved in a bunch of chemical reactions your body needs to produce testosterone,” says Bailey. “Zinc helps trigger hormone signals that tell your testes to produce testosterone, so if your zinc levels are low, your testosterone likely is too,” he says. 

Men who enjoy shellfish likely have adequate levels, as just one oyster has 5.5mg of zinc, half of the recommended 11 mg daily intake. Pumpkin seeds, nuts, beef, and legumes also have zinc.

While zinc deficiency isn’t common, those who do not consume much animal or plant-based protein might have low levels, and therefore, would benefit from a supplement. 

Read More: How To Choose The Right Plant-Based Protein For You

“Magnesium is another important one since it helps with everything from energy production to reducing inflammation, which keeps your hormones in balance,” says Bailey. Magnesium also binds to something called sex hormone-binding globulin (SHBG), which is thought to increase free testosterone availability, adds Lane. 

Most men need 300 mg of magnesium daily, which can be consumed naturally through dark leafy greens, nuts, and seeds. Your doctor might recommend a supplement if you don’t eat various plant-based foods and a blood test reveals a deficiency. “Magnesium glycinate and citrate are best for those with low T,” says Houman. 

Lastly, “vitamin D acts like a hormone in the body and directly influences testosterone synthesis,” says Houman. There aren’t many foods packed with vitamin D, but it can be obtained through direct sun exposure. Men who don’t spend time outdoors or live in cold climates may not be able to meet the recommended daily allowance of vitamin D of 600 IU, so supplementation comes in handy. Many healthcare providers specifically recommend taking vitamin D3, as it may be more active than other forms of vitamin D. 

The Bottom Line

No single food or supplement will counteract all the ways that poor sleep, chronic stress, or lack of exercise negatively impact testosterone production, according to Houman. However, when combined with a healthy lifestyle, the right dietary approaches can make a real difference.

Interested in learning about testosterone replacement therapy? Explore your options at Whole Health Rx by The Vitamin Shoppe.