Two nutrients that are important to testosterone production and maintenance are Vitamin D and zinc, so to maximize your levels, it’s important to make sure you get plenty of these two nutrients from your diet.

5 Healthy Foods to Maximize Testosterone

Tuna

Tuna is an amazing source of vitamin D. In fact, one serving of tuna will fulfill your daily vitamin D needs, and it is also heart-healthy, protein-rich, and low in calories. If you don’t like the taste of tuna, salmon and sardines also have high amounts of Vitamin D. With fish, moderation is important, so you should aim for two to three servings a week to minimize your intake of mercury.

Oysters & Shellfish

 Zinc is essential to the production of testosterone. It’s especially important during puberty, but it can also keep male hormones at proper levels throughout adulthood. If you are struggling with low testosterone, then increasing your intake of zinc can be beneficial. Both oysters and shellfish have high amounts of zinc. For example, Alaskan king crab has almost 50% of your daily recommended amount of zinc in just one 3oz serving.

Beans

Beans offer a ton of benefits for the production of testosterone. Not only are all beans great for heart health, but white, kidney, and black beans are also considered good sources of vitamin D and zinc. Beans are also fantastic sources of protein, so if you are on a plant-based diet, these should be in your pantry.

Organic Milk Fortified with Vitamin D

While milk is not considered a source of zinc, milk that is fortified in vitamin D can be very useful in keeping testosterone levels at a healthy amount. Milk is also a great source of protein and calcium, so drinking it regularly can lead to better bone health. When picking milk, low-fat or skim milk is better than whole milk because they have the same nutrients without the saturated fat.

Beef

Beef should not be your first choice when it comes to getting vitamin D and zinc, but certain cuts of beef have good amounts of both of these nutrients. Meat liver is a great source of Vitamin D, and ground beef contains zinc. However, the overconsumption of red meat has been linked to cancers, such as colon cancer, and some cuts of beef have more saturated fat than chicken.

Conclusion

When it comes to raising testosterone levels, its important to get an adequate amount of Vitamin D and zinc. Both of these nutrients work together to produce and maintain testosterone levels in the body. While it’s best to get these from your diet, a multivitamin supplement can fill in the holes as you adjust what you eat.