7 Ideal Foods to Maintain Normal Testosterone Levels

7 Ideal Foods to Maintain Normal Testosterone Levels

Consuming foods like ginger, fish, and certain vegetables is excellent for increasing testosterone levels. Find out more here. 

Testosterone is a sex hormone that plays a crucial role in fertility, sexual function, bone health, and muscle mass. Although both mothers and fathers have it, it is generally more prevalent in males.

A person’s testosterone levels will naturally decrease with age, but certain medical conditions, lifestyle choices, and other factors can also affect the hormone levels in the body.

To increase testosterone levels, fathers can consume certain foods. Discover testosterone-boosting foods through the following reviews. 

Types of Foods That Boost Testosterone Hormones

No food can directly and rapidly increase a father’s testosterone hormone levels. However, there are several types of foods that can help the body produce more testosterone hormones.

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  1. Oysters

If mothers want to get pregnant quickly, vitamins like zinc are essential for fathers to maintain reproductive health. A zinc deficiency can impact testosterone levels. 

Low testosterone levels can lead to issues like difficulty with erections or delayed sexual maturity in fathers. Consuming oysters can help the body meet its zinc requirements. 

Zinc is also found in other foods such as clams, red meat, poultry, nuts, and grains. One important thing to note is that zinc competes with copper for absorption by the body. So, if taking additional zinc supplements, fathers should be cautious not to overconsume either of these minerals.

  1. Green Vegetables

Green vegetables like spinach and kale have benefits for testosterone hormones because they contain magnesium. Magnesium is beneficial for increasing testosterone levels in the body. Testosterone hormones play a crucial role in reproductive health, libido, and muscle development.

In addition to helping increase testosterone levels, green vegetables are rich in other nutrients such as vitamins and fiber. These nutrients support overall health in fathers.

Apart from green vegetables, magnesium can also be found in other foods like legumes, nuts, and grains. So, by incorporating green vegetables and magnesium-rich foods into their daily diet, fathers can support both their testosterone hormone health and overall well-being.

  1. Fatty Fish and Fish Oil

A study published in The Journal of Steroid Biochemistry and Molecular Biology associates low-fat food consumption with low testosterone production. Fatty fish and fish oil are sources of “good” fats known as omega-3 fatty acids. 

These compounds have many health benefits, such as supporting heart and joint health. Consuming enough fatty fish or fish oil can help increase total fat intake in a healthy way. Examples of fish rich in omega-3 fatty acids include mackerel, salmon, and sardines.

  1. Olive Oil

Olive oil has many health benefits, including a lower risk of heart disease and cancer. This oil is rich in monounsaturated fats and vitamin E, a type of antioxidant. 

Just like fatty fish and fish oil, extra virgin olive oil can help increase total fat intake and support testosterone production

A study published in the National Library of Medicine in 2013 found that olive oil could increase serum testosterone levels in healthy adult men.

  1. Onions

Onions are a good source of several nutrients and antioxidants. A 2019 study found that onions and onion extracts can support hormone production, enhance antioxidant activity, and potentially increase overall testosterone levels

  1. Ginger

Ginger has been used for various purposes, both as a food ingredient and a traditional remedy. However, the direct link between ginger and increased testosterone hormone levels still needs further confirmation through more research in humans.

Experimental studies in test tubes and animals suggest that ginger extract may have the potential to boost testosterone hormone production. However, it’s important to note that these results may not necessarily translate the same way in humans.

In addition to the potential for increased testosterone hormones, ginger is also known for its anti-inflammatory and antioxidant properties and its ability to improve blood flow. Some studies even suggest that ginger consumption can contribute to lower blood pressure and improved heart health.

  1. Pomegranate

Pomegranate fruit has been associated with several health benefits, including its potential influence on testosterone levels. While further research is needed to confirm these findings, some studies suggest that pomegranate may provide support for testosterone hormone health.

Pomegranate contains antioxidants, particularly polyphenols, that can help combat free radicals in the body. Additionally, pomegranate can improve blood flow and have a positive effect on blood vessel function. These benefits can have a positive impact on sexual health and hormone production.

A 2012 study found that consuming pomegranate juice could increase testosterone levels in a group of men. At the end of the study, participants showed an average 24% increase in saliva testosterone levels and reported improved mood and lower blood pressure.

Although these findings are promising, it should be noted that more research is required to ensure and further understand the mechanisms of how pomegranate can affect testosterone levels. 

The Influence of Testosterone Hormone on Pregnancy Programs

Although testosterone hormone is generally more abundant in fathers, mothers also have this hormone. Nevertheless, this hormone still has an impact on pregnancy programs and can affect several aspects:

  1. Ovulation

Testosterone can contribute to regulating the menstrual cycle and the process of ovulation in mothers. Proper hormonal balance, including balanced testosterone levels, is necessary to ensure normal ovulation.

Hormonal imbalances, including abnormal testosterone levels, can affect the pattern of ovulation and menstruation. Disruptions in the menstrual cycle can be inhibiting factors in mothers’ attempts to become pregnant.

  1. Hormonal Balance

Hormonal balance is crucial in planning pregnancy. Stable testosterone levels can help maintain a balance with other hormones such as estrogen and progesterone. Both of these hormones play a role in the ovulation process and preparing the body for pregnancy.

  1. Egg Quality

Testosterone can also affect the quality of eggs produced by the ovaries. Good egg quality is crucial for successful fertilization and the development of a healthy embryo.

  1. Libido and Sexual Desire

Testosterone hormone can also play a role in increasing libido or sexual desire in mothers. Although generally more associated with men, balanced testosterone levels in women can also contribute to sexual health and the desire for pregnancy.

  1. Growth and Formation of the Endometrium

Testosterone hormone, along with other hormones, can influence the growth and formation of the endometrium (the inner lining of the uterus). A healthy endometrial condition ensures an optimal place for the embryo to implant after fertilization.

Therefore, to ensure the smoothness of pregnancy programss to maintain a healthy lifestyle, including adopting a balanced diet, regular exercise, and avoiding stress factors that can affect hormonal balance and fertilityand to conceive, it is crucial for both fathers and mother

This article has been medically reviewed by Dr. Chitra Fatimah.


  • Cilio, S., et al. (2022). Beneficial Effects of Antioxidants in Male Infertility Management: A Narrative Review. Oxygen, 2(1), pp. 1–11. https://www.mdpi.com/2673-9801/2/1/1
  • DeSoto, Lindsey, Very Well Health (2023). 10 Foods That Increase Testosterone
  • Kubala, Jillian. Healthline. (2023). 7 Foods That May Help Boost Testosterone
  • Leonard, Jayne. Medical News Today. (2023). Best foods for increasing low testosterone

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