Testosterone is essential for muscle growth, energy, mood, and overall health. While exercise and sleep are key, your diet plays a major role in supporting hormone production. Certain foods contain nutrients like zinc, vitamin D, healthy fats, and antioxidants that help maintain healthy testosterone levels. If you’re looking for foods that increase testosterone, here are 12 options backed by science. These work best when paired with regular training, enough sleep, and a supplement like Zeman SX, a testosterone support food supplement designed to complement your nutrition.

1. Eggs

Eggs are rich in protein, cholesterol, vitamin D, and omega-3 fatty acids. Cholesterol is a precursor to testosterone, and vitamin D has been linked to higher testosterone levels in men with deficiencies. Whole eggs are more effective than egg whites for hormone support.

Try this: Scrambled eggs with spinach and olive oil for a testosterone-friendly breakfast.

2. Tuna

Tuna is high in vitamin D and lean protein. A study found that men with higher vitamin D levels had significantly higher testosterone levels. Tuna is also low in fat, making it a good option for lean muscle maintenance.

Try this: Tuna salad with olive oil, lemon, and chopped parsley.

3. Leafy Greens

Spinach, kale, and our very own malunggay are rich in magnesium, which may help regulate testosterone. One study found that magnesium supplementation increased free testosterone in athletes. These greens also contain antioxidants that reduce oxidative stress, which can interfere with hormone production.

Try this: Malunggay tea; Malunggay in ginisang monggo

4. Nuts

Peanuts, almonds, and walnuts are packed with healthy fats, zinc, and selenium. Zinc is essential for testosterone synthesis, and low levels are linked to reduced testosterone Brazil nuts are especially high in selenium, which supports reproductive health.

Try this: Mixed nuts as a daily snack; Add them to your breakfast oats

5. Oysters

Oysters are one of the richest sources of zinc. A clinical study showed that zinc supplementation in zinc-deficient men significantly increased testosterone levels. Oysters and mussels (tahong) also contain selenium and vitamin B12, both important for hormone balance.

Try this: Grilled oysters with lemon and herbs.

6. Avocado

Avocados are loaded with monounsaturated fats, vitamin E, and boron. These nutrients support hormone production and reduce inflammation. Boron has been shown to increase free testosterone in healthy men.

Try this: Avocado toast with a poached egg on top.

7. Pomegranates

Pomegranates are rich in antioxidants that protect Leydig cells, which produce testosterone. A study found that daily pomegranate juice increased salivary testosterone and improved mood and blood pressure.

Try this: Add pomegranate seeds to yogurt or salads.

8. Tomatoes

Tomatoes are rich in lycopene, an antioxidant. As mentioned above, antioxidants are great at protecting Leydig cells that produce testosterone. Lycopene may also help reduce oxidative stress in the testes.

Try this: Ensaladang kamatis with onions and bagoong.

9. Fortified Cereals

Some cereals are fortified with vitamin D and iron. While not a whole food, they can help fill nutritional gaps. Vitamin D is especially important for testosterone, and fortified foods can be useful if sun exposure is limited.

Try this: Choose a low-sugar, whole grain cereal with fortified vitamin D and pair it with milk or yogurt.

10. Sardines

Sardines are high in vitamin D, omega-3s, and protein. They’re also budget-friendly and shelf-stable. Vitamin D supplementation has been linked to increased testosterone levels.

Try this: Ginisang sardinas with ampalaya and egg.

11. Garlic

Garlic contains allicin, which may help lower cortisol levels. Lower cortisol allows testosterone to function more effectively. Animal studies suggest garlic combined with a high-protein diet can enhance testosterone levels.

Try this: Add fresh garlic to stir-fries, soups, or roasted vegetables.

12. Olive Oil

Extra virgin olive oil is a source of healthy fats and antioxidants. A small study found that men who consumed olive oil daily had increased testosterone and improved antioxidant levels.

Try this: Use olive oil as your main cooking oil or salad dressing base.

13. Ginger

Ginger has been used in traditional medicine for centuries. A study on infertile men found that daily ginger supplementation significantly increased testosterone levels and improved sperm quality.

Try this: Brew fresh ginger tea or add grated ginger to marinades.

Zeman SX Supplement

Zeman SX is a testosterone support food supplement designed to complement a testosterone-friendly diet. It contains a blend of nutrients that help maintain healthy levels, especially for those with age-related declines or high physical stress.

Zeman SX is not a replacement for food, but it can be a convenient way to support your hormonal health when paired with the right foods.

Sample Meal Plan (Filipino Style)

Here’s how you can combine these foods into a simple, testosterone-supportive day:

Breakfast: Boiled eggs, kamote, and malunggay tea

Lunch: Grilled bangus with steamed kangkong and ensaladang kamatis

Snack: Roasted mani and avocado slices

Dinner: Ginisang sardinas with ampalaya and egg, Ginisang kalabasa with sitaw

Before bed: Warm luya tea, 2-3 capsules of Zeman SX supplement

Talk to a Nutritionist or Your Doctor

Before making major changes to your diet or starting any supplement, consult a registered nutritionist or your doctor. They can help assess your hormone levels, identify nutrient gaps, and recommend a plan that fits your health needs. This is especially important if you have existing conditions or are taking medications.

A professional can also help you decide whether a supplement like Zeman is right for you and how to use it alongside foods that increase testosterone.

Why Zeman Works Best with a Healthy Lifestyle

Zeman is a testosterone support food supplement designed to complement a nutrient-rich diet. It contains a blend of vitamins, minerals, and plant-based ingredients that help maintain healthy testosterone levels especially for men experiencing age-related decline, high physical stress, or nutrient gaps. While Zeman offers a convenient way to support hormonal health, it’s not a substitute for a healthy lifestyle. It works best when paired with:

• Regular exercise, especially strength training, which naturally boosts testosterone
• Enough sleep, since testosterone production peaks during deep sleep
• A balanced diet, rich in foods that increase testosterone like eggs, bangus, malunggay, and peanuts

Incorporating Zeman into your daily routine can help reinforce the benefits of these testosterone-friendly foods. It’s a practical option for busy individuals who want to stay consistent with their health goals.

Final Thoughts

A balanced diet is one of the most effective ways to support testosterone naturally. Eggs, tuna, leafy greens, nuts, and other whole foods provide the nutrients your body needs to produce and regulate hormones. These foods that increase testosterone work best when combined with regular exercise, enough sleep, and smart supplementation.

Zeman can help fill in the gaps and support your efforts, especially if you’re managing a busy lifestyle or noticing age-related changes.

Disclaimer: This article is for informational purposes only. It is not medical advice. Always consult a healthcare professional before starting any supplement or dietary change.

References

Cinar, V., Polat, Y., Baltaci, A. K., & Mogulkoc, R. (2011). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research, 140(1), 18–23. https://doi.org/10.1007/s12011-010-8676-3

Oi, Y., Imafuku, M., Shishido, C., Kominato, Y., Nishimura, S., & Iwai, K. (2001). Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet. The Journal of Nutrition, 131(8), 2150–2156. https://doi.org/10.1093/jn/131.8.2150

Derouiche, A., Jafri, A., Driouch, I., El Khasmi, M., Adlouni, A., Benajiba, N., Bamou, Y., Saile, R., & Benouhoud, M. (2013). Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men. Natural Product Communications, 8(1), 51–53.

Lerchbaum, E., & Obermayer-Pietsch, B. (2012). Vitamin D and fertility: a systematic review. European Journal of Endocrinology, 166(5), 765–778. https://doi.org/10.1530/EJE-11-0984

Kamtchouing, P., Mbongue Fandio, G. Y., Dimo, T., & Jatsa, H. B. (2002). Evaluation of androgenic activity of Zingiber officinale and Pentadiplandra brazzeana in male rats. Asian Journal of Andrology, 4(4), 299–301.

Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(3), 223–225. https://doi.org/10.1055/s-0030-1269854

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Zeman SX

Zeman Sx is a softgel food supplement designed to help maintain healthy testosterone levels and support male vitality with a blend of well-known, research-backed nutrients. Healthy testosterone levels can help men stay energized, support immune function, promote restful sleep, and aid in recovery, making it ideal for maintaining an active and demanding lifestyle.

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