Testosterone Health: What to Know and Foods To Eat

Learn more about testosterone health, what foods play a role, how turmeric and soy may affect testosterone levels, our takes and recipes to try.

Today, we are looking at testosterone health. There’s been a noticeable increase in interest around testosterone replacement therapy (TRT), especially related to energy, mood, libido, and body composition. A normal range for total testosterone in adult males typically falls between 300 and 1,000 ng/dL. Testosterone levels below 300 nanograms are generally considered low by medical organizations such as the American Urological Association.

Learn more about testosterone, the pros and cons of testosterone replacement, foods that can affect testosterone levels, our takes, and some tasty recipes that can help promote healthy testosterone and metabolic levels.

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What Is Testosterone?

Testosterone is a key hormone involved in:

• Muscle mass and strength

• Bone density

• Energy levels

• Mood and cognitive function

• Sex drive (libido)

Levels naturally decline with age, typically starting in the 30s.

What Is Testosterone Replacement Therapy?

Testosterone Replacement Therapy (TRT) is a medical treatment used to restore low levels of testosterone in the body, primarily in men, though it may be used in specific cases for women under medical guidance.

TRT is usually prescribed for men with clinically low testosterone (hypogonadism) confirmed by blood tests and symptoms such as:

• Fatigue

• Low libido

• Loss of muscle mass

• Mood changes

• Decreased bone density

When medically appropriate, TRT may improve energy and mood, increase muscle mass and strength, support bone health and improve sexual function.

However, TRT is not without risks and should always be medically supervised.

Possible concerns include:

• Increased red blood cell count

• Acne or skin changes

• Fluid retention

• Potential impact on heart health (research is mixed)

• May affect fertility (can lower sperm production)

Natural Ways to Support Testosterone

TRT can be helpful for men with clinically low testosterone, but it’s not a first-line solution for everyone.

When trying to improve testosterone levels, the first approach should focus on:

• Nutrition

• Movement (especially strength training)

• Sleep

• Stress management

These often have a meaningful impact on both testosterone and metabolic health.

What May Negatively Impact Testosterone

A diet high in excess added sugar worsens insulin resistance, ultra-processed foods can increase inflammation, excess alcohol can suppress testosterone, and chronic under-eating or overtraining can affect your testosterone and metabolic health.

What Foods Support Healthy Testosterone?

Rather than focusing on “boosting” testosterone aggressively, the goal is to support the body’s natural balance. Your diet is a solid place to begin - add the following foods to support testosterone health, and try the recipes that incorporate the foods.

1. Healthy Fats (Olive Oil, Nuts, Avocados)

• Support hormone production

• Help reduce inflammation

• Associated with better metabolic health

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2. Fatty Fish (Salmon, Sardines)

• Rich in omega-3s

• Help reduce inflammation and support insulin sensitivity

• Provide vitamin D, which plays a role in testosterone levels

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3. Zinc-Rich Foods (Pumpkin Seeds, Shellfish, Legumes)

• Zinc is important for testosterone production

• Also supports immune and metabolic health

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4. Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts)

• Support healthy hormone metabolism

• May help regulate estrogen balance

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5. Whole Grains (Farro, Oats, Barley)

• Support stable blood sugar

• Help reduce insulin resistance, which is key for hormone balance

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6. Eggs (Especially the Yolks)

• Provide cholesterol, which is a building block for hormones

• Rich in choline and fat-soluble nutrients

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What About Soy And Turmeric - Do They Lower Testosterone?

Both turmeric and soy may influence testosterone, but not in the way you’ll often see online. The effect depends heavily on dose, supplement vs. whole foods, and frequency.

Soy and Testosterone

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