It is common for males to experience decreased testosterone levels as they age. However, certain foods and lifestyle changes may help boost these levels.

Males often have a 1% to 2% reduction per year in testosterone levels and testicular function after the fifth decade. Lower testosterone levels can affect several functions, including:

  • sex drive
  • blood cell production
  • bone and muscle health
  • sperm production

While a healthcare professional should check low testosterone and the potential causes, there are natural ways people can help boost their testosterone levels.

The National Institutes of Health (NIH) notes that oysters have more zinc per serving than any other food. Research has shown that zinc deficiency is associated with decreased testosterone levels.

Research from 2023Trusted Source also shows that the amino acids in shellfish, like oysters, can have an antioxidant effect. This can enhance the efficiency of the Leydig cells, which are the primary source of testosterone.

Other shellfish that may be a good source of zinc include:

  • shrimp
  • crab
  • lobster
  • mussels
  • clams

Fatty fish can be high in zinc. This includes:

  • salmon
  • mackerel
  • tuna

They also contain other nutrients that are important in testosterone production, such as vitamin D, which is crucial for hormone regulation.

A 2024 study from Japan on 1,545 males between the ages of 60 and 69 years reported that those who ate higher levels of fatty fish also had higher levels of testosterone. Lean fish also helped raise levels, but not as effectively.

Leafy greens are rich in magnesium. Magnesium is a mineral that research shows may positively influence testosterone levels.

Magnesium-rich leafy greens include:

Cruciferous vegetables contain an extract called indole-3-carbinol (I3C). This extract may helpTrusted Source balance estrogen levels, which in turn supports testosterone levels.

Cruciferous vegetables as a source of I3C include:

Avocados are a source of magnesium and especially rich in another compound called boron. There is an association between boron and testosterone production — some older research suggests it may be able to help increase the levels of sex hormones like testosterone. This may help manage erectile dysfunction, as testosterone levels can play a role in this condition.

The same research found that after 1 week of boron supplementation, males saw an increase in testosterone levels from an average of 11.83 picograms per milliliter (pg/mL) to 15.18 pg/mL.

Avocados are also rich in healthy fats, which can help support hormone production.

Cocoa is a good source of the flavonoid quercetin, which may help boost testosterone production.

According to a short 2022 study from India, younger males who received a supplement containing cocoa seeds saw increased testosterone levels compared with those who received a placebo (an inactive supplement).

Traditional Chinese medicine uses various herbs to help treat testosterone deficiency. However, scientific research is lacking to support these uses.

There are two herbs that may have potential benefits:

  • Fenugreek seed: A 2018 study found that an extract of fenugreek (Trigonella foenum graecum) increased testosterone by 22% after 12 weeks. A review from 2020Trusted Source also notes that fenugreek extract significantly raised testosterone levels.
  • Ashwagandha: A 2019 study found that an extract from ashwagandha (Withania somnifera) increased testosterone by 18% in the 57 male participants with overweight after 8 weeks.

Did you know?

Medicare Part B, Medicare Advantage, or Medicare Part D may cover testosterone replacement therapy if a doctor deems it medically necessary.

In addition to adopting a healthy and balanced diet, including the foods listed above, certain lifestyle strategies can help naturally boost testosterone.

Exercise

A combination of aerobic exercise and resistance training, such as weightlifting, may help boost testosterone production.

Exercise is also important for maintaining a moderate weight. Men who have obesity often have lower testosterone levels. Losing weight and maintaining a moderate weight may help increase testosterone levels.

Did you know?

Some Medicare Advantage (Part C) plans include coverage for fitness programs and even gym memberships. This program is called the SilverSneakers program.

Individuals can check with their Medicare Advantage plan to see if it offers this program as a benefit.

Sleep

Sleep plays an important roleTrusted Source in individual health and overall well-being. Most of the testosterone a person makes is during rapid eye movement (REM) sleep.

A 2021 meta-analysis shows that sleep duration affects the levels of testosterone. Testosterone levels begin to rise once a person falls asleep and peak during their first REM episode. They then typically remain at the same level upon waking.

Therefore, getting enough sleep can help testosterone levels. Older adults require 7 to 9 hoursTrusted Source of sleep each night, according to the National Institute on Aging (NIA).

Other natural boosters

Where necessary, other ways to help boost testosterone include:

  • quitting or avoiding tobacco use
  • limiting alcohol use
  • avoiding opioid pain medications if possible
  • limiting stress levels as much as possible
  • avoiding xenobiotics, which are compounds found in the environment that mimic the body’s hormones, such as:
    • bisphenol A (BPA)
    • phthalates
    • organophosphates

Symptoms that may accompany low testosterone include:

  • fatigue
  • reduced lean muscle mass
  • reduced sex drive
  • depression
  • irritability
  • erectile dysfunction

If a person experiences any of these symptoms, they should seek medical guidance. A doctor can run blood tests and other tests to determine whether they are due to low testosterone levels or another underlying issue.

Testosterone naturally decreases as a person ages. However, there are foods individuals can add to their diet that can help boost testosterone levels. These include shellfish, fatty fish, leafy greens, and avocados.

Lifestyle changes can also help increase and maintain testosterone levels as a person ages. This could include getting sufficient sleep and taking frequent exercise.