Did you know that what you eat affects the testosterone levels in your body? A variety of different testosterone-boosting foods help combat low T, and just eating a healthier diet in general will start turning the tide on T levels. In fact, medical studies show a link between low zinc levels and low testosterone levels.

Let’s explore the relationship between testosterone and zinc, and take a look at the foods that increase and decrease your testosterone levels.

Zinc and Low Testosterone


Zinc is an essential dietary mineral. It is key to a number of bodily functions, including our immune system and protein production. People with low zinc levels experience low levels of testosterone as well. Since our bodies do not store zinc, it is essential that you take it every day to maintain your health and testosterone levels. These foods have a significant amount of zinc:

  • Shellfish
  • Beef
  • Fortified cereals and breads
  • Beans
  • Pork
  • Nuts
  • Chicken
  • Yogurt
  • Oatmeal

Testosterone-Boosting Foods


Foods rich in vitamin D, zinc, and healthy saturated fats make great natural testosterone boosters.

  1. Tuna – This fish is rich in vitamin D. Not only is vitamin D an essential nutrient that helps the body absorb calcium and strengthen the immune system, among many other important bodily functions, but it is also linked to testosterone production. If you are not a fan of tuna, you can turn to other fishy sources for your vitamin D, such as salmon or sardines.
  2. Pineapple – Pineapple increases production of testosterone and human growth hormone. On top of that, it also maintains your melatonin and serotonin levels, which affect your mood, sleep, and appetite.
  3. Oysters and other shellfish – Oysters and other shellfish contain large amounts of natural  mineral zinc. Oysters and other shellfish are good natural testosterone boosters for men with low T levels.
  4. Beef – Red meat is full of vitamin D and zinc.

Foods That Lower Testosterone Levels


On the other hand, there are also foods that have the opposite effect of testosterone-boosting foods. Avoid these foods and substances to keep you T levels high.

  1. Flaxseed products – These foods are filled to the brim with lignans, which are full of estrogen. Recent research shows lignans reduce total and free T levels. Lignans also have an enzyme that impedes libido. Men who are not producing enough of this enzyme do not perform as well sexually and also feel a decrease in desire for sexual activity.
  2. Licorice – The main component in this sweet candy is glycyrrhizic acid. This compound is adept at blocking testosterone production and ultimately lowering T levels if consumed regularly.
  3. Alcohol – This substance has an interesting effect on T levels. Large amounts of consumption will not only lower T levels, but also shrink the size of testicles. However, small amounts of alcohol have been shown to increase T levels. Dosage is key when it comes to alcohol. Drink in moderation and your T levels will be fine.

Every aspect of our health is affected in some way by the things that we eat and drink. Men with low T should try these foods as part of their treatment to combat this condition.

Find out more about low testosterone in a free consultation at the Hotze Health & Wellness Center.