JUNE 2023

foods that can help boost testosterone levels nyt

Broccoli, Brussels sprouts, and cauliflower can regulate estrogen and indirectly boost testosterone.

Cruciferous vegetables

Avocados, nuts, and olive oil provide building blocks for testosterone and maintain hormonal balance.

Healthy fats

Oysters, lean meats, pumpkin seeds, and spinach support testosterone synthesis and optimal levels.

Zinc-rich foods

Get sunlight or consume fatty fish, fortified dairy, and egg yolks for adequate vitamin D and testosterone.

Vitamin D

Antioxidant-rich pomegranates enhance testosterone levels and overall sexual health.


Ginger, garlic, ashwagandha, and fenugreek have shown to boost testosterone.

Natural herbs/spices

Chicken, fish, tofu provide essential protein for muscle growth and testosterone support.

High-quality proteins

Excessive drinking can lower testosterone, so moderate or avoid alcohol consumption.

Limit alcohol

Engaging in strength training exercises like squats and deadlifts can naturally increase testosterone.

Resistance training

Manage stress, get enough quality sleep (7-9 hours) to support testosterone production.

Stress management/sleep

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