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Natural Testosterone Boosting Foods

Dennis Hamming explains why testosterone levels typically peak in the early 20s and start to decline in the early 30s.

Testosterone is the male sex hormone that plays a role in the development of male reproductive tissues, as well as affects a man’s appearance by promoting the growth of body hair and an increase in muscle mass. It also impacts the sex drive.

Despite being a natural occurrence, it can be alarming to some men when their testosterone starts to decline. And if the man is still in his 20s, low testosterone could be a sign of an underlying medical condition.

The good news, however, is that there are some ways to boost testosterone once it starts to decline naturally.

Signs of low testosterone

There are a few main ways to tell that your testosterone is starting to decline. One way is struggling to have sex. Some men experience a lower sex drive, while others are unable to get an erection. Others may notice that their sex organs are shrinking. Some men also experience lower semen production.

Another sign is the loss of hair. Facial hair and body hair might start to thin out, and men may notice themselves beginning to go bald. The loss of body and muscle mass is another sign that testosterone is declining.

Finally, some men notice rapid mood changes. They may grow depressed, extremely irritable, or have trouble focusing.

Reasons for low testosterone

As mentioned above, a gradual decline of testosterone starting in the 30s is natural. However, a sudden decrease in testosterone could be problematic. Teens and young adults noticing a drop in testosterone is also problematic.

Potential causes of low testosterone include, but are not limited to: an infection of the testes, metabolic disorders such as hemochromatosis, tumors of the pituitary gland, obesity, and hypothyroidism. Men that have had chemotherapy might also experience a loss of testosterone.

If you suspect you have low testosterone, you should go to your doctor to confirm your levels and to diagnose the underlying cause. The conditions mentioned above will need to be treated using different methods.

Boosting testosterone with food

Eating the right type of food can naturally boost your testosterone levels. Foods that are rich in D-Aspartic Acid, as well as foods that are rich in Vitamin D, can help to boost testosterone. There are also some other foods, such as ginger, that can help.

D-Aspartic Acid can be found in most meats, including poultry, beef, and pork. Vitamin D can be found in eggs and most dairy products. Incorporating testosterone-boosting food into your diet isn’t hard if you make a conscious effort.

Some natural supplements also help with boosting testosterone. If a supplement would be more natural to incorporate into your diet, check with your doctor for recommendations.  

Boosting testosterone with exercise

Another way to boost testosterone is through exercise. Studies have shown that those who exercise regularly are more likely to have higher testosterone levels.

Some of the best exercise routines for boosting testosterone include resistance training. Weight lifting is a form of resistance training and is easy to do both at home and the gym. While it could be beneficial to work with a trainer at first, many people can create their effective weight lifting routine.

Other forms of exercise, such as high-intensity interval training, can also be beneficial. If you need help developing a workout routine, visit a site such as

Other natural boosting methods

In addition to eating the right types of food and exercising, there are a few other ways to boost testosterone naturally. Focusing on living a healthy lifestyle, getting enough sleep, and lowering your stress is one way.

Another way is to make sure that you’re getting enough sun. Regular exposure to the sun exposes you to vitamin D. Take a mid-day walk, read your book outside, enjoy time out on the porch — there are many ways to get outside!

Finally, you should also limit your consumption of alcohol and drugs. Alcohol and drugs can both lower testosterone, so removing them from your diet can help boost your levels back up.

Final thoughts

Improving your overall lifestyle is one way to boost testosterone naturally. If you’re already living a healthy lifestyle and are still struggling with testosterone loss that isn’t associated with age, you’ll need to schedule an appointment with a medical professional. A professional will be able to determine if there is an underlying medical condition causing your testosterone loss.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • HAMMING, D. (2019) Natural Testosterone Boosting Foods [WWW] Available from: [Accessed

About the Author

Dennis Hamming is a freelance journalist.