10 Best Testosterone Boosting Foods Men Need To Know
Testosterone levels naturally decline for men over 40. And it only gets worse every decade after that. So if you’re a man in your 50s, 60s, 70s, and beyond, your testosterone levels are naturally lower than you want them to be.
The good news is…
One of the easiest ways to boost your testosterone levels is by making a few small tweaks to your diet. So in today’s article I want to give you 10 of my favorite testosterone boosting foods for men over 40 — foods that work for breakfast, lunch, dinner, and even some snacks.
If you incorporate these foods into your daily routine, you’ll optimize testosterone levels. Of course, that’s also assuming you follow a good workout program specifically designed for men over 40 (like the ones we have here), and get 7-9 hours of quality sleep every night.
So here are the 10 best testosterone-boosting foods for men over 40 and why you should eat more of them.
1. Grass Fed Beef
Grass fed beef is loaded with zinc and saturated fats. Both zinc and saturated fats are crucial for boosting testosterone.
Studies show that about 50% of men have low zinc levels, and that by correcting zinc deficiency, you’ll increase testosterone levels.
The saturated fat in grass fed beef contains good, healthy cholesterol. Cholesterol is a building block of testosterone. So by eating foods high in saturated fats, it’s going to give your body the tools it needs to build higher T levels.
One of the biggest questions I get is: “Does the beef need to be grass fed?”
I prefer grass fed beef because there aren't any antibiotics or added hormones in the meat. Plus, the cows aren’t fed grain — which is often high in estrogens. When you eat a steak that’s been fed grains with estrogenic chemicals, there are going to be estrogens present in the meat. So that’s why I prefer organic.
But at the end of the day, if all you can do is regular beef that isn’t grass fed, then stick with the regular beef. It’s too important for your testosterone to eliminate from your diet. Also, you don’t want to get super lean cuts of meat either. 85/15 is a great option because it maintains a lot of those healthy saturated fats that boost testosterone without being too high in calories.
2. Cage-Free eggs
When it comes to eggs, you hear a lot of “experts” talk about eating the egg whites and then tossing the yolks. That’s the WORST thing you can do for your testosterone levels.
Egg yolks contain all the testosterone boosting micronutrients and healthy cholesterol, while the egg whites mostly only contain protein. Good, HDL cholesterol, is a precursor to testosterone production — meaning your body literally NEEDS it to make testosterone. So eating the whole egg is a must.
I recommend cage-free eggs because cage-free chickens aren’t fed estrogenic grains. So that’s going to help protect your testosterone levels as well.
3. Mixed Nuts
Nuts are a convenient snack-option for boosting testosterone. The best nuts for higher testosterone are almonds, cashews, walnuts, macadamia nuts, and Brazil nuts.
All of these are loaded with zinc and magnesium, which have a huge impact on testosterone levels. But what makes Brazil nuts special is that they’re packed with selenium. Selenium is a powerful testosterone boosting nutrient that most men hardly get in their diets.
One study of 468 men found that taking a selenium supplement increased testosterone levels, sperm count and sperm quality. But you don’t need a supplement if you get the right foods. Just one ounce of Brazil nuts is 988% the recommended daily amount of selenium.
4. Pine Nuts
Pine nuts aren’t nearly as popular as the mixed nuts bunch, but they’re a convenient T-boosting option. And they’re one of my favorites.
Pine nuts are high in zinc and magnesium. These days men are often deficient in both of these minerals. But by snacking on pine nuts, you can keep those zinc and magnesium levels up to support healthy testosterone levels.
5. Pomegranate or Pomegranate Juice
If you like eating the pomegranate fruit, I always recommend eating the fruit over drinking the juice. The problem is, pomegranates are seasonal. However…
You can find pomegranate juice year round. Drinking a glass of pomegranate juice a day has been linked to a 24-28% increase in testosterone levels. It’s loaded with antioxidants and polyphenols that keep cortisol levels down and increase testosterone levels.
The problem is, pomegranate juice is also loaded with sugar. So you need to practice self control here. Limit your pomegranate juice intake to just 1 8-oz glass a day. One glass has 39 grams of carbs and 34 of those carbs are from sugar.
If you clean up your eating habits and cut out the processed foods, fast foods, pastries, sweets and sodas, then the sugar inside pomegranate juice is no big deal and can have a big impact on testosterone levels.
I like to drink pomegranate juice after a workout because that’s when your body needs sugar the most.
One of the reasons I love tuna is because of the convenience factor. You don’t need to eat fresh tuna to get the T-boosting benefits. You can simply open up a can, drain it, and you’re ready to go.
Tuna is high in omega 3 fatty acids, vitamin D, selenium, and protein. All of those nutrients are crucial for testosterone production. Vitamin D, specifically, is key. Studies show men with higher vitamin D levels also have higher testosterone levels…
And that’s because vitamin D is a “steroid hormone” that supports the natural production of other anabolic hormones.
Like tuna, you don’t need to get salmon fresh to boost testosterone. I buy frozen salmon. It’s convenient, simple to store, and easy to cook.
Salmon is another food loaded with omega-3 fatty acids, which is great for heart and brain health. And because testosterone production begins in the brain, supporting your brain health is important for your male hormones.
Salmon is also high in protein, which is going to help you build muscle. It’s going to boost your metabolism. It’s also been shown to increase dopamine levels. When you have higher dopamine levels you feel good and it also boosts blood flow…
And having better circulation is huge for guys if you want energy during your workouts and in the bedroom.
8. Green Vegetables
If you like leafy green salads with spinach and kale, you can eat them as much as you want. They’re loaded with vitamins, minerals and antioxidants that help boost testosterone levels. Also…
Cruciferous vegetables like broccoli, cauliflower, asparagus — all of those are going to help increase testosterone levels in a different way. These foods boost testosterone by lowering estrogen.
When you have high testosterone levels, you have low estrogen levels. And when you have low testosterone levels, you have high estrogen levels. So green vegetables help to boost testosterone by keeping estrogen down. Now…
I’m not a veggie person. So what I do instead of eating platefuls of veggies, is take a serving of TestoGreens a day.
TestoGreens is our man-boosting greens powder that’s packed with bionutrients from vegetables, fruits, and powerful herbs that have been shown to help combat excess estrogen and flush it out of the body so you can keep your testosterone levels well balanced.
Whether you’re a vegetable person or not, I suggest giving TestoGreens a try. You can never go wrong with adding more of these foods to your diet (especially without the calories and sugars you’d normally get from fruits) and this is a super-convenient way to do that.
9. White Button Mushrooms
I love mushrooms. You can do a lot with them. You can add them into steaks, salads, and soups, and they’re going to help increase your testosterone levels in a couple of ways.
First off — mushrooms are high in zinc and magnesium, which are nutrients I’ve mentioned several times already for their testosterone boosting benefits.
They also help to lower estrogen levels. Specifically, white button mushrooms STOP a process called “aromatase” — which is when your body converts testosterone into estrogen.
10. Vitamin D Fortified Milk
Dairy isn’t for everyone. But if you’re going to drink dairy, I always recommend a few things to look for.
First — get milk that’s fortified with vitamin D. Vitamin D is proven to help boost testosterone levels. It also improves your immune health, bone health, and energy. So getting a vitamin D fortified milk will give you benefits that other kinds of milk won’t.
Second — get milk that’s lower in fat. Whether that’s 2% or skim milk. That way it’s less calories but it still has plenty of muscle-building protein.
Third — get milk that’s organic. A lot of regular milk on the shelves is loaded with added hormones, antibiotics, and GMOs. All of which you want to avoid. Not only do they cause inflammation, but they also elevate estrogen and lower testosterone.
So there you have it, man. If you incorporate these 10 foods into your diet on a daily basis, you’ll start to see an improvement in testosterone levels.
And when you increase testosterone levels, you’ll gain more muscle, have an easier time shedding stubborn belly fat, boost energy, sex drive, confidence, and a bunch of other perks reserved for guys who maintain healthy testosterone levels after 40.
I guarantee we have something that’ll work for you.