fitness regimeKeeping an eye on your testosterone levels is beneficial for your overall health. Some men have lower testosterone levels, which could be naturally occurring, or caused by external factors like poor diet and exercise. Those who eat a lot of processed foods, don’t exercise regularly, or are overweight are impacting their hormonal balance and are at risk for low testosterone levels. The first step to improvement is to make sure your diet includes foods with natural testosterone boosters.

What you need to include

Some people might think that a vegan diet will lower your testosterone, but in fact, it’s the opposite. Many plant-based foods are rich in the nutrients your body needs to produce it, plus vegans don’t have to worry about over-consuming protein, which lowers your testosterone levels, also known as T levels.

The nutrients your body needs include:

  • Vitamin A
  • Vitamin D
  • Cholesterol
  • Zinc
  • Magnesium
  • Healthy fats like saturated and unsaturated fats and omega-3s

The guide on natural testosterone boosters from Andro Fuel offers more insight on other ways to increase your T levels, but you are what you eat, so starting with dietary changes is a good way to go. Here are the best vegan-friendly foods you can eat that will help.


Magnesium is plentiful in spinach and is a nutrient that lowers the level of proteins in the body that can make testosterone inactive. It’s shown to boost testosterone levels significantly. Cooking with spinach is easy too – add a handful to dishes like pasta, soups, or smoothies and reap the rewards.


Just like in spinach, kale contains high levels of magnesium (most leafy greens do, so load up on those mixed green salads!). There’s a reason kale was considered the best super food not too long ago – aiding in healthy testosterone levels are not the only health benefit associated with it.


Ginger has been a medicinal herb for a long time. The health benefits of this ingredient are widely documented, including helping raise low testosterone levels, among other ways of improving sperm health.


Garlic is full of allicin, which is known to have restorative effects on testosterone levels and can help improve T levels. It also can help lessen the factors that lower your testosterone, allowing your body to produce more of it easier. There are also a number of other health benefits associated with garlic, so don’t feel shy about having garlic breath.

Pumpkin Seeds

Don’t worry if you’re not a top chef in the kitchen because pumpkin seeds are easy to roast, very low-effort, and are rich in zinc. Zinc is an important nutrient for the body when producing testosterone, and pumpkin seeds are packed with it.


This well-known antioxidant helps with heart health, but it also raises T levels. Drinking pure pomegranate juice every day can increase the amount of testosterone in your body, and you might notice a few other overall improvements as well, like lower blood pressure.

Plant-based milk

One essential nutrient for testosterone production is vitamin D, and plant milk is full of vitamin D. Almond milk, soy milk, hemp milk, and flax milk are beneficial in a number of ways, but drinking even one glass a day can ensure you’re getting a good amount of vitamin D, which in turn may boost testosterone levels.


Here’s an excuse to splurge on that avocado toast! Avocados contain boron, which is known to help increase testosterone levels over a period of time.

While these nutrients and foods are good for naturally boosting T levels, they’re also a part of a healthy diet and can help your body in other ways. It’s vital for your overall health to eat right and avoid processed foods as much as possible.

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