The influencers say these eight foods boost your natural testosterone levels. Here's what science says.

We recently saw a tweet viewed by 1.5 million people, and over 100,000 had bookmarked it for future reference. The subject? "Eight foods proven by science to boost testosterone." Some of them made sense and some left us scratching our heads, so we decided to investigate.

1. Ginger

In rodent studies, ginger supplementation increases testosterone levels by 17-43% if the rodents used were infertile or suffering from oxidative stress. A 2012 study on diabetic rats found ginger improved testosterone, luteinizing hormone (LH), and sperm motility.

In humans, three months of ginger supplementation (1.5 grams of ginger powder daily) modestly increased the T levels of infertile men with low T. However, ginger doesn't seem to do much for fertile men with normal T levels.

Ginger contains antioxidants, as all plants do. Antioxidants, in general, help protect Leydig cells (testosterone-producing cells in the testes) from damage. Ginger also boosts nitric oxide and blood flow, which may improve testicular function and hormone transport.

Most researchers note that the T boost in infertile men isn't as profound as other measures, like lifting weights and getting enough sleep. Also, the higher dosages required for a potential T boost may lead to acid reflux and heartburn.

Ginger is certainly healthy and may give low T, infertile men a slight boost after months of usage. Practically, it takes roughly 2-3 teaspoons of grated ginger (daily), 1-3 grams of dried ginger powder, or 500-1000 mg per day of a standardized supplement to see any benefits.

2. Pomegranates

A 2012 study found that drinking 16 ounces of pomegranate juice daily for two weeks increased testosterone levels by 24% in both men and women. Participants also showed lower cortisol levels (which competes with testosterone). Very stressed-out people tend to get a better T boost.

Pomegranates are also rich in polyphenols that enhance blood flow to the testes, possibly improving testosterone production. Plus, the antioxidants in pomegranates (ellagic acid, anthocyanins) may prevent oxidative damage to testosterone-producing cells.

The downside? Pure pomegranate juice is extremely tart, and 16 ounces contains 60-75 grams of sugar and 250-300 calories, which may not work with your diet plan. In this case, take the supplement route. Biotest P-Well (Buy at Amazon) contains plenty of pomegranate whole food extract to get the job done.

3. Lean red meat

Adding the word "lean" to "red meat" seems like a knee-jerk habit. In the case of red meat being a T-boosting food, you do need some fat. Very low-fat diets are linked to low testosterone. After all, testosterone is made from cholesterol, and red meat provides the needed dietary cholesterol for synthesis.

Like many foods on this list, red meat can boost testosterone in people lacking certain nutrients. Red meat provides zinc, essential for testosterone production, and B vitamins, which play a role in hormone regulation.

So, red meat does provide the nutrients needed for healthy testosterone production. However, once deficiencies are corrected, eating more and more red meat won't continue to increase T levels, no matter what the steroid monkeys on TikTok say.

But what about vegans? Don't they have low-T because they don't eat meat? Well, it's a little more nuanced than that. A 2020 study published in the British Journal of Nutrition compared vegans, vegetarians, and meat-eaters. It found that total T levels were similar across all diet groups. However, vegans had higher levels of SHBG (Sex Hormone-Binding Globulin), so their free T – the bioavailable form that counts – was lower.

Researchers think high-fiber diets (common in vegans) increase SHBG, which binds to testosterone and makes it inactive. Also, vegans typically consume lower-fat, lower-cholesterol diets and commonly have deficiencies in the micronutrients that support T production.

So, eat red meat. You don't need super fatty cuts, but you do need some saturated fat for healthy hormone production.

4. Eggs

Whole eggs contain several key nutrients required for testosterone synthesis: cholesterol, healthy fats, vitamin D, choline, zinc, and selenium. Along with providing the raw materials for testosterone production, eggs also contain arachidonic acid which plays a role in the production of testosterone by the testes.

So, the more eggs you eat, the higher your T levels? Not really. One to three eggs per day typically does the trick. Eating more won't further increase T. Just be sure to eat the yolks.

5. Spinach and leafy greens

Magnesium plays a key role in testosterone production, and spinach contains this mineral. However, the studies on athletes use a whole lot of magnesium, at least 400 mg daily. That would require eating two cups of cooked spinach per day. However, the high oxalate content of spinach may reduce zinc absorption, the other important mineral for testosterone.

There's nothing wrong with eating spinach, but supplementation may be required to practically and consistently get enough magnesium for healthy T production. Ideally, use Albion-chelated magnesium. Elitepro Vital Minerals (Buy at Amazon) contains 400mg of this form, plus zinc and other T-supporting minerals.

6. Raw onions

A 2009 study in rats found that daily onion juice increased testosterone by up to 300%. A 2012 study in male rats confirmed that fresh onion juice raised testosterone and luteinizing hormone (LH) levels. However, no high-quality human studies confirm onions significantly increase testosterone. Drinking juiced raw onions also sounds pretty nasty.

The antioxidants in onions and other plants can help protect Leydig cells from oxidative damage, but a human male isn't going to get much of a T-boost.

7. Garlic

A 2001 study on rats found that adding garlic powder to a high-protein diet increased testosterone levels. Another study showed that garlic extract raised testosterone and luteinizing hormone (LH) levels, particularly in animals under stress. Garlic contains allicin, which can reduce cortisol levels. This could be how garlic boosts T levels, at least in rats.

However, no strong human studies confirm garlic's direct T-boosting effects. Garlic has health benefits, but boosting T doesn't appear to be one of them. Still, a couple of well-chopped and chewed (to release the allicin) cloves per day is a healthy addition to your diet.

8. Oysters

You need zinc for testosterone production, and oysters contain more zinc than any other food (unless you count mealworms and crickets as food). Depending on the type, oysters contain 2-7 mg of zinc each.

Like some other foods on this list, oysters don't have a magical ability to boost T, but they do provide zinc. Eating a ton of oysters won't skyrocket your T levels as many claim, but they can help correct a mineral deficiency related to reduced T. Plenty of other foods and supplements do that too, so there's no need to gag down oysters if you don't like them.