Testosterone is synonymous with strong muscles, Viking-esque beards, and an intense sex drive. But T—a primary hormone produced in your testicles that regulates your reproductive system—affects a lot more than you may think. In addition to its muscle-building and sex-drive functions, it also plays a role in the clarity of your skin, the speed of your metabolism, and even your brain function.
Load up on foods rich in zinc, magnesium, and vitamin D, as well as the following herbs, which support the production and efficacy of T.
<p class='slide-count'>1 of 6</p><img width="1109" height="614" src="/uploadfile/2024/1217/20241217131659980.jpg"><p class="photo-credit">Istetiana / Getty</p>Vitamin D
Top Foods: Beef liver, cheese, fortified foods (cereal, milk, orange juice, soy milk), mackerel, salmon
Why: Vitamin D is a hormone that can raise testosterone levels and is vital for keeping your endocrine system—which includes the testes—flowing.
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Zinc
Top Foods: Beef, chickpeas, lamb, lentils, oats, oysters, pumpkin seeds, quinoa
Why: This essential mineral can boost low testosterone levels and can also help keep levels topped off.
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Magnesium
Top Foods: Clams, coffee, chocolate, kale, oysters, spinach, Swiss chard
Why: Magnesium is a mineral that works similarly to zinc to bump up T levels when low. Plus, it is thought to free up bound testosterone, making it more bioavailable.
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Selenium
Top Foods: Brazil nuts, flounder, halibut, mushrooms, oysters, tuna
Why: This mineral, which is also an antioxidant, is crucial for testosterone production. It has also been found to increase sperm production and quality.
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Fenugreek
Fenugreek, an herb used in India and Arab countries to boost libido, has been found in a study to increase testosterone, too.
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Tribulus Terrestris
Tribulus terrestris is an Ayurvedic herb that has been found to increase libido and erections in rodents. It also may produce more receptors in the brain that help produce test.