What to Add to Your Diet for Boosted Testosterone

Do you want to boost your testosterone in a natural way? If so, it might be time to take a look at your diet and add the right things. We’ll show you all three of the best things you can try today. 

Most men know that they should eat healthily. They do their best to eat plenty of fruit and vegetables, while getting their fair share of muscle-building protein. If you’re health conscious, you’re probably nodding your head right now.

Yet, how many men stop to think about their hormone health? Given the growing amount of low-testosterone cases – not that many. Our modern lifestyles have many of us working long, stressful hours; whereas poor food choices cause obesity across the planet. 

Unfortunately, a lot of what we consider normal today is actually wrecking our hormonal balance. Given that testosterone starts to decline at age 30, a lot of us just make the situation worse. Cue the inevitable symptoms of slipping test; muscle loss, low libido, fatigue, fat gain, and irritability.

However, there are steps you can take to look after your testosterone. After all, it’s a potent hormone that helps you stay strong, healthy, and assertive. Why wouldn’t you want to protect it?

One of the easiest changes you can make is your diet. There are even supplements out there designed to set up your diet with all the essential nutrients for optimized T levels. 

Here are three easy to find nutrients that can reignite your masculine hormone.

Vitamin D

Vitamin D is a fat-soluble vitamin that’s integral to testosterone health. It’s also a prohormone that we produce ourselves when sunlight bounces off our skin. 

According to experts, almost 50% of people on the planet are vitamin D-deficient. They say it’s mostly due to our indoor lifestyles, plus the fact we live so far from the equator. 

Naturally, if you don’t pay attention to our diet or you’re obese, you’ll probably not get enough from food either. The amount of vitamin D you need depends on your size too, so you’ll need more if you’re a bigger person.

There is hope though. If you’re deficient in the sunshine vitamin, taking a supplement or getting outside might help. 

One study showed that when men with low testosterone got out into the summer sun, their total testosterone spiked up. That means if you live somewhere sunny, you could boost your T by simply spending more time outdoors.  

Don’t worry if you work inside or don’t reside in a sunny state. Similar occurrences have also happened in vitamin D deficient men who took a supplement too. According to that study, their total testosterone levels increased 20% over a year after taking 3,300 IU every day.

Vitamin D is so influential that it’s in almost all of the Best Test Boosters 2019. Many testosterone boosters feature it as a key ingredient based on its growing scientific evidence. 

You can get more vitamin D by eating fatty fish, organ meat, eggs, cheese, fortified cereals. 

Zinc and Magnesium


Zinc and magnesium are two essential nutrients needed for a healthy, thriving body. Together they’re each involved in hundreds of biological functions. These include everything from helping muscles grow to protecting the immune system. Both of the minerals also play a role in testosterone production. 

According to one study, if you have a zinc restricted diet, you’re much more likely to experience low testosterone. Similarly, if you’re zinc deficient, adding it back into your routine could hike up your male hormone as well. 

Do you exercise hard in the gym? Maybe you’re a competitive athlete who knows exactly what high-intensity workouts feel like? If the answer is yes, zinc might help keep your testosterone peaked during grueling bouts of tough training, says this study

Zinc rich foods include the likes of fish (especially oysters), meat, legumes, nuts, dairy, and eggs. 


According to the University of Maryland Medical Center, the majority of Americans don’t get enough magnesium from their diet. Given how it can contribute to testosterone health, that’s a big issue.

However, taking a magnesium supplement is shown to improve testosterone levels in athletes and sedentary men. Interestingly enough, it seems like athletes get the most benefits too.  

Magnesium can also help you relax by activating the parasympathetic nervous system. Couple this process with magnesium’s ability to regulate melatonin (the sleep-wake-cycle hormone) and it could help you sleep better. 

Sleep is absolutely integral to for healthy testosterone levels – fact. Studies have proven that not getting enough rest at night can cause your levels to plummet by the next morning. 

Alarmingly, this seems to happen in young, otherwise healthy men too. So, by getting your RDA of Mg, you can set yourself up for testosterone success just by sleeping better. 

To get more magnesium try eating leafy greens, legumes, nuts, seeds, fruit, and seafood. 

All three of the above nutrients can readily be added to your diet with the right foods. You can easily find a testosterone booster with them in too for more convenience. It’s up to you to take charge of your powerful, wellness-promoting hormones and their health. Luckily, now you know where to start.

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