Introduction
In men, testosterone is among the most essential hormones. It plays a key role in muscle growth, stamina, energy, mood, libido, and overall health. When your testosterone level is balanced, you feel more confident, your mind stays focused, and your body performs better in both daily life and exercise. But when it drops, men often experience low energy, lack of motivation, and even sexual health issues.
Men’s health is emerging as a top priority in 2025-26 like never before. Many health experts agree that proper nutrition is one of the most effective natural ways to support hormone balance.
While exercise is important, the right diet and foods that increase testosterone are equally essential.
In this article, we’ll explore 9 science-backed foods to include in your meals to boost testosterone naturally in 2025-26.
How Low Testosterone Affects the Body and Mind
When testosterone levels dip below normal, it doesn’t just affect your physical strength—it also impacts your mind and emotional health. Some of the common effects of low testosterone include:
- Sexual health problems – reduced libido, difficulty maintaining erections, and in some cases erectile dysfunction.
- Mental Health – higher risk of anxiety, stress, or depression.
- Low energy and stamina – Reduced energy and stamina, often resulting in fatigue and diminished drive at work and in daily life.
- Muscle loss and increased fat – harder to maintain lean muscle and easier to gain belly fat.
- Reduced confidence – since testosterone also influences motivation, focus, and drive, men often feel mentally weaker when levels are low
This is why protecting your testosterone level through the right food, lifestyle, and exercise is essential.
Exercise Is Important—But Food Matters Too
It’s no secret that exercise is one of the most powerful ways to naturally boost testosterone. Strength training, weightlifting, and high-intensity workouts stimulate the body to produce more of this vital hormone. However, exercise alone is not enough.
Without proper nutrition, the body won’t have the raw materials it needs for hormone production. This is where meals play an important role.. Choosing the right diet, full of natural, nutrient-rich foods, can make a huge difference.
In 2025-26, health experts highlight that combining exercise, sleep, stress management, and a testosterone-friendly diet is the ultimate lifestyle formula for men who want higher energy, improved stamina, and better overall health.
9 Best Foods That Increase Testosterone in 2025-26
1. Oysters & Shellfish
Known as the king of testosterone-boosting foods, oysters are extremely rich in zinc, a mineral vital for hormone production. Just a small serving of oysters can meet your daily zinc requirement.
2. Fatty Fish (Salmon, Mackerel, Sardines)
These fish are high in omega-3 fatty acids and vitamin D, two nutrients closely linked to improved testosterone levels. Incorporating fatty fish into your diet consistently can enhance cardiovascular health, increase energy, and regulate hormones.
3. Eggs (Especially Yolks)
Eggs are packed with protein, cholesterol, and vitamin D—key nutrients that support health.. While the whites are rich in protein, the yolks contain the cholesterol necessary for hormone synthesis. A balanced intake of eggs can fuel your body and mind.
4. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens are packed with magnesium, which plays a direct role in testosterone production. These vegetables also support heart health, improve stamina, and boost energy levels—making them excellent foods for men’s health.
5. Avocados & Olive Oil
Healthy fats are crucial for hormone health. Avocados are rich in monounsaturated fats, magnesium, and boron, while olive oil is known to support hormone balance and reduce inflammation. Together, they’re staples in meals to boost testosterone naturally.
6. Beans & Legumes
Chickpeas, lentils, and black beans are not only affordable but also packed with protein, zinc, and magnesium. They’re excellent for vegetarians or anyone looking for plant-based foods that increase testosterone.
7. Pomegranate
This antioxidant-rich fruit is known to improve blood circulation and lower stress hormones, which helps protect testosterone levels. Studies suggest that drinking pomegranate juice may even increase testosterone by supporting heart and mind health.
8. Ginger
Ginger has been used for centuries in natural medicine, and modern research links it to improved testosterone and sperm health. Adding ginger tea or fresh ginger to your meals is an easy way to support hormone health.
9. Pumpkin Seeds & Nuts
These snacks are rich in zinc, magnesium, and healthy fats, making them one of the most convenient foods for testosterone. Pumpkin seeds, almonds, and walnuts are great for energy, stamina, and overall men’s health.
Foods That Lower Testosterone
While some foods can boost your hormone health, others can reduce it. In 2025-26, experts recommend limiting:
- Excess sugar and refined carbs – High intake of sugar and processed carbs promotes insulin resistance, which can negatively affect testosterone.
- Processed fast foods & trans fats – Damage heart health and hormone balance.
- Excess alcohol – Too much consumption of alcohol Can lower testosterone levels over time.
- Soy-heavy diets – Still debated, but high intake may affect hormone balance in some men.
By avoiding these and focusing on foods that increase testosterone, you’ll support your body and mind more effectively.
Frequently Asked Questions (FAQs)
1. Can masturbation lower testosterone levels?
Masturbation does not lead to any long-term changes in testosterone levels. Studies show that sexual activity does not reduce testosterone in a harmful way.
2. Does depression affect testosterone?
Yes, prolonged stress and chronic depression can lower testosterone levels. Mental health is deeply connected to hormone health. You can try yoga to reduce mind stress
3. Is erectile dysfunction related to testosterone?
Low testosterone can be one of the causes of erectile dysfunction, but it’s not the only factor. Blood flow, stress, and lifestyle habits also play a role.
4. Which exercise helps to increase testosterone?
Strength training, weightlifting, and high-intensity interval training (HIIT) are the most effective exercises to naturally raise testosterone levels.
5. Does regular intercourse reduce testosterone?
No. In fact, a healthy sex life is linked to balanced testosterone levels and improved confidence.
6. Can diet really improve testosterone?
Yes, adding the best foods—like oysters, eggs, fish, and leafy greens—can help support hormone production.
7. Are fruits helpful for testosterone?
Yes, fruits like pomegranate, berries, and bananas provide antioxidants and nutrients that support healthy hormone levels and stamina.
Sometimes diet alone isn’t enough—especially for busy men with demanding lifestyles. In 2025, many men also turn to natural testosterone support supplements.
These supplements are designed to fill nutritional gaps and support hormone production when your daily diet falls short. However, they should never replace whole foods, exercise, or a healthy lifestyle—think of them as an extra tool alongside your diet and workouts.
Conclusion
Your testosterone level has a major impact on your health, energy, confidence, and mind. While exercise is critical, your diet plays an equally important role. By adding these 9 foods that increase testosterone into your meals in 2025-26, you can boost stamina, protect your hormone balance, and improve your overall lifestyle.
Remember, no single food will magically raise testosterone overnight—but a natural, balanced diet, combined with exercise, sleep, and stress management, is the best long-term solution for men’s health.
