8 Testosterone-boosting Foods to Better Your Sex Performance

Dr. Danish Sayed

Medically reviewed by

Dr. Danish Sayed

General Physician

6 min read

Key Takeaways

  • Testosterone is a male reproductive hormone that is commonly associated with fertility and sexual function
  • The main nutrients associated with testosterone are Vitamin D and zinc
  • Chronically low testosterone levels due severe medical conditions, require medical intervention & rigorous treatment

Testosterone is a male reproductive hormone that is commonly associated with fertility and sexual function. However, it also has a role to play in bone health and muscle mass. Your natural testosterone levels are known to decrease with age but can also be impacted by certain medical conditions and lifestyle choices. Chronically low testosterone levels, caused by severe medical conditions, will require medical intervention and more rigorous treatment.

However, if you’re looking to boost your testosterone levels simply to keep your health in check and improve your sexual performance, you can do so safely at home with a testosterone booster diet that includes the right nutrient-rich superfoods. You may find that these are already readily available in your household, and relatively easy to include in your daily meals.

The main nutrients associated with testosterone are Vitamin D and zinc. To help you manage your levels of testosterone, natural booster foods like eggs, leafy greens, fortified milk and pomegranates can be a great addition to your diet. When you supplement your diet with a natural testosterone booster, benefits may often extend to include enhanced muscle development, increased stamina and improved sperm quality with sperm booster foods, all of which can translate to better sexual performance.

Here are the testosterone booster foods to try.

Fortified milk

Vitamin D is essential for your overall health and it has been suggested that it is also a natural testosterone booster. Vitamin D is most commonly produced by the body naturally in response to sunlight. With modern-day 9-5 jobs, however, most people aren’t able to remain outdoors long enough to experience Vit D-boosting levels of sun exposure. In extreme cases of deficiency, you may be prescribed Vit D supplements by your physician. Many plant-based milks, or special Vit D-fortified cow’s milk, can be an additional, safe source of the vitamin.

Additional Read: Best Vitamin D Supplements

Egg yolks

Another safe and easily accessible source of Vitamin D in egg yolks. The cholesterol that is found in egg yolks is also known to boost testosterone levels in some cases. While patients with severely high cholesterol levels should avoid consuming egg yolks, many studies have shown that healthy people can safely consume one egg yolk every day.


Legumes are a great source of zinc, which is a mineral that is considered to boost hormone health, including testosterone levels. Add chickpeas, lentils or baked beans to your diet to see marked improvements in your sex performance. What’s more, beans are also rich in fibre and protein and can aid in nutrient absorption, muscle development and overall

strength and stamina. Beans and many lentils are also rich in magnesium, a known testosterone booster that is said to improve sexual function.


Tuna is a protein rich food that is lean and good for heart health. It is also high in Vitamin D, which means it could boost your testosterone health. It also happens to be low in calories, which means it promotes muscle development while keeping body fat in check. Other fish you could consider for similar nutrient benefits are sardines and salmon. These fish also tend to be rich in omega-3 fatty acids, a nutrient is known to improve sperm quality.


Certain cuts of beef, like beef liver and chunk roast, can be exceptionally rich nutrient sources. The beef liver can be a natural source of Vitamin D, while chunk roast and ground beef are said to be rich in zinc. Both of these nutrients can enhance your testosterone levels, in addition to improving overall health. However, it is important to get the right cut of beef and avoid those that are heavy in animal fat. Avoid eating beef regularly and consider alternative sources of zinc and Vitamin D for more sustainable supplementation.


Pomegranates have been associated with fertility, virility and sexual pleasure for centuries, across various cultures around the world, and with good reason. Studies have shown that regular consumption of pomegranates can boost testosterone by up to 24% in just two weeks. The fruit is also rich in antioxidants and can improve blood pressure as well. Consume pomegranates daily in the form of fresh, pure juice, raw over cereals or salads, or as a dessert topping.

Leafy greens

Vegetables like spinach, kale and chard are rich in magnesium, a mineral that is strongly associated with testosterone health. Leafy greens can complement a healthy diet and an active lifestyle to facilitate an increase in testosterone and overall improvement in sexual performance. You can also find this testosterone booster nutrient in nuts and whole grains.


A 2013 study revealed that ginger, when consumed as a nutritional supplement, can boost testosterone levels by over 17% in just 3 months. Ginger also has a host of other anti-inflammatory and anti-oxidant benefits and is also known to soothe many digestive issues. Consuming ginger regularly, either in the form of ginger-fortified milk or tea, or as a spice in your everyday meals, could help improve your levels of testosterone, and also improve the quality of your sperm.

While the benefits of these foods have been proven through several studies, it is important to note that they could have different effects on different body types. While they could be greatly beneficial to some, they may show only minimal improvements in testosterone

levels in others. For severe cases of hormonal imbalance, your physician may ask you to consider medical interventions. If taken incorrectly or without proper guidance, however, there can be several testosterone booster side effects, some of which may be severe, so do not take any medication that has not been specifically prescribed to you.

If you’re simply looking to maintain a healthy sex life and manage your body’s natural hormonal balance, a diet rich in testosterone booster food is the way to go. Talk to your physician to create a meal plan that is testosterone booster safe for your specific health profile. It is also important to remember that the consumption of these foods may exacerbate certain existing health conditions—so if you’re looking to include them in your diet, do so slowly and with caution.

The best way to go about this is to consult the right doctor near you using Bajaj Finserv Health.

Your search for top nutritionists and dieticians online ends with Bajaj Finserv Health. You can view a list of top dieticians and nutritionists near you in your city. You can also book an online appointment or opt for an in-clinic appointment at your convenience. In doing so, you get access to exciting discounts and deals from empanelled healthcare partners. These benefits and others like it are just one step away.

Published on 21 Jan 2021Last updated on 10 May 2022

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Danish Sayed

Medically reviewed by

Dr. Danish Sayed

, MBBS 1 , MD - Physician 3



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