Introduction
Nutrition is one of the five core pillars we’ve identified as essential for maintaining optimal testosterone levels. Your diet provides the raw materials and cofactors your body needs to produce and regulate testosterone. Without the right nutrients, even the best training and recovery plan can fall short.
Calories & Macronutrients
Testosterone production depends on your body being in an adequate energy state. Consistently undereating (severe calorie restriction) sends a survival signal, reducing testosterone and shifting resources away from reproduction and vitality. On the other hand, chronically overeating can lead to obesity and insulin resistance and increase aromatase activity, which also suppress testosterone.
- Caloric balance: Aim for enough calories to support healthy body composition and energy needs. Excess body fat result in a raise in aromatase activity, an enzyme that breaks down testosterone.
- Macronutrients provide the fuel and building blocks for hormone production.
Protein
Protein is essential for muscle repair, recovery, and hormone signalling. While protein doesn’t directly boost testosterone, it plays an indirect role by maintaining lean mass and supporting the metabolic health required for optimal hormone balance.
- Best sources: lean meats, fish, eggs, dairy, and plant-based proteins like legumes and tofu.
- Balance is key: too little protein weakens recovery; too much at the expense of carbs or fats can blunt testosterone production.
Carbohydrates
Carbs are crucial for male hormone health. Glucose availability from carbs helps lower cortisol, a stress hormone that suppresses testosterone. Adequate carbs support high-intensity training, which stimulates testosterone release.
Good sources: whole grains, fruits, root vegetables, and legumes.
Cholesterol & Healthy Fats
Testosterone is a steroid hormone, and all steroid hormones are synthesised from cholesterol. That doesn’t mean loading up on junk food, but it does mean including healthy fat sources.
Diets too low in fat (<15% of calories) are consistently linked with lower testosterone levels.
Balance matters: prioritise unsaturated fats (olive oil, nuts, fatty fish) but don’t avoid moderate amounts of saturated fats from whole foods like eggs and dairy.
Healthy Fats in Foods
Specific food sources rich in testosterone-supporting fats include:
- Avocados: high in monounsaturated fats and fibre, plus potassium to support circulation.
- Fatty fish (salmon, mackerel, sardines): excellent for omega-3s, reducing inflammation that can blunt hormone production.
- Nuts and seeds: a mix of healthy fats, zinc, and magnesium.
- Egg yolks: a natural source of cholesterol and vitamin D.
Micronutrients
Beyond macros, certain vitamins and minerals directly support testosterone production and regulation.
- Zinc: Essential for the activity of enzymes involved in testosterone synthesis. Deficiency is strongly linked with low testosterone. Found in red meat, shellfish (especially oysters), nuts, and seeds.
- Magnesium: Supports over 300 biochemical reactions, including those related to testosterone. Helps improve free testosterone by reducing binding to SHBG (sex hormone binding globulin). Found in leafy greens, nuts, beans, and dark chocolate.
- Vitamin D: More a hormone than a vitamin, it plays a key role in reproductive and endocrine health. Low vitamin D status is consistently associated with low testosterone. Best source: sunlight, with dietary support from fatty fish, egg yolks, or supplements.
Conclusion
Nutrition is not a magic switch, but it sets the foundation for your hormone health. By eating enough calories, balancing macronutrients, ensuring healthy fat intake, and covering critical micronutrients, you give your body what it needs to naturally support testosterone levels. Combined with the other pillars — sleep, exercise, stress regulation, and environmental health — diet becomes one of the most powerful levers for long-term male hormone health.