A male sex hormone called testosterone is involved in fertility, sexual function, bone health, and muscle mass.

The amount of testosterone in a person's body decreases naturally with age—by 1% to 2% per year, according to Trusted Source—but the amount of this hormone in the body can be affected by certain medical conditions, lifestyle choices, and other things.

A few clinical medicines can raise low testosterone levels, particularly in more youthful men, however an individual can likewise urge the body to deliver more by rolling out certain improvements to the eating routine and way of life.

In this article, we list the best food sources for expanding testosterone levels. We also talk about products to stay away from and other ways to make more testosterone.

The following are the top eight foods that can raise testosterone levels:

1. Ginger
Ginger may improve male fertility and testosterone levels.
Ginger has been used medicinally and culinary for centuries. Modern research suggests that this root might help men become more fertile.

A 2012 study found that 75 adult male participants with fertility issues saw a 17.7% increase in testosterone levels when they took a daily ginger supplement for three months. According to the authors, there are other ways in which ginger may benefit sperm health.

In a diabetic rat model, authors of a 2013 study reportTrusted Source that ginger increased testosterone and antioxidant levels in just 30 days.

2. Oysters
Oysters contain more zinc per serving than any other food, which is essential for the health and function of sperm.

True Source hypogonadism, in which the body does not produce enough testosterone, can occur in men with severe zinc deficiency. Impotence or delayed sexual maturation may also occur.

Individuals can likewise view as the mineral in:

Other shellfish, red meat, poultry, beans, and nuts It's important to remember that copper and zinc compete for absorption. Take care while picking enhancements to try not to consume a lot of one or the other mineral.

3. Pomegranates
The pomegranate is a well established image of fruitfulness and sexual capability, and its cell reinforcement levels might uphold heart wellbeing and stress decrease.

Additionally, the findings of a 2012 study suggest that pomegranate may raise testosterone levels in both men and women. For 14 days, researchers measured the levels of testosterone in the saliva of sixty healthy participants three times per day.

Male and female participants' salivary testosterone levels increased by an average of 24% at the conclusion of the study. Additionally, their mood and blood pressure improved.

4. Vitamin D, an essential nutrient, is found in fortified plant milk, which is a healthy source of the vitamin. A 2011 study suggests that vitamin D may increase testosterone levels in men.

Importantly, the study's daily vitamin intake of 3,332 international units (IU) was significantly higher than the 400 IU recommended for healthy individuals.

Even though getting your vitamin D from the sun is one of the best ways to do so, not everyone can spend enough time outside in sunny weather. The majority of vitamin D in the typical American diet comes from fortified foods. Many plant milks, like those made from almonds, soy, hemp, and flax, contain 25% of a person's vitamin D requirement per serving. However, it is always best to check the nutrition facts on the package.

The majority of the evidence indicates that soy does not have this effect, which has put to rest the concern that soy lowers testosterone levels. Trusted Source Additionally, vitamin D is added by some manufacturers to the following:

milk and other dairy items
squeezed orange
grains
The clinical local area isn't persuaded that vitamin D lifts testosterone levels in sound individuals. For instance, a 2017 Trusted Source study found that the vitamin had no such effect.

However, it is essential to keep in mind that getting enough vitamin D every day is necessary for overall health.

5. Leafy green vegetables
Leafy green vegetables like spinach, Swiss chard, and kale are high in magnesium, a mineral that may raise testosterone levels in the body.

According to the authors of a 2011 study called "Trusted Source," taking magnesium supplements for four weeks led to an increase in the testosterone levels of athletes and sedentary participants. However, the active participants saw greater increases in testosterone.

Other good sources of magnesium in food include:

beans, lentils, nuts, seeds, and whole grains Fatty fish and fish oil The Department of Agriculture of the United States recommends that seafood be consumed twice weekly. Because they contain a lot of omega-3 fatty acids, fatty fish may be especially beneficial. Supplements containing fish oil or omega-3 fatty acids can also help a person get more of them.

According to the findings of a 2016 animal-based study conducted by Trusted Source, fatty acid profiles in dogs' serum testosterone levels and the quality of their sperm can be improved by taking fish oil. Similar results were found in a study on mice conducted by Trusted Source.

The following are some examples of fish that are high in omega-3 fatty acids:

Herring mackerel salmon sardines trout 7. Extra-virgin olive oil The Mediterranean diet relies heavily on olive oil, which may lower one's risk of heart disease and cancer.

Vitamin E, an antioxidant, and monounsaturated fat are abundant in the oil. The food's health benefits are probably due to these factors.

Olive oil that is extra-virgin may also benefit male reproductive health. According to Trusted Source, a small study suggests that in healthy adult men, the oil may increase serum testosterone levels.

Luteinizing hormone, which causes cells in the testes to produce testosterone, also increased in participants.

8. Onions 
Onions may support the heart and help you lose weight, among other health benefits. They are also good sources of antioxidants and a number of nutrients.

Additionally, onions may raise low testosterone levels. A rat model was used in a 2012 studyTrusted Source that found that drinking fresh onion juice every day for four weeks significantly raised serum total testosterone levels.

However, additional research is necessary to determine the effects on humans.