Aging can be a challenge for some, and along with it comes loss of energy, libido and lower testosterone levels. However, it’s not only aging that can impact testosterone levels. Your body may also produce lower levels if you have had chemotherapy, metabolic disorders or pituitary gland tumors.

If you are having trouble with joints or hair loss, that could be a sign that you have lower than normal testosterone levels. Supplements like Horny Goat Weed can help to increase your testosterone levels and support your energy and performance so you can get your drive back.

Beyond supplements or medications, there are also foods you can incorporate into your diet to help boost your testosterone and overall performance.

1. Oily Fish

Oily and fatty fish are rich in proteins that help give you that oomph in the gym. Fatty fish is also an excellent source of vitamin D, zinc and protein, all of which are nutrients that are vital to increasing male testosterone levels and supporting overall health. Tuna and salmon are our picks.

2. Dark Leafy Greens

Mama may have told you to eat your greens, but she probably didn’t know about this little benefit. Dark leafy greens like spinach and kale are excellent sources of micronutrients like magnesium, which has been shown to increase testosterone levels. Magnesium helps to decrease oxidative stress in your body and promotes balance, thereby leading to increased testosterone and energy levels.

3. Cocoa Products

These products are high in magnesium and flavonoids, which are important to help increase testosterone levels and act as powerful antioxidants and anti-inflammatories in the body. Flavonoids like quercetin have been shown to increase testosterone levels.

4. Dark Chocolate

Who doesn’t love a little chocolate every now and then? What American hasn’t been to the mecca of Hershey, PA? Dark chocolate has been shown to regulate mood as well as enhance sex drive and increase energy levels. It has cocoa liquor and small pieces of paste called nibs, which is a main ingredient that is good for your heart. Dark chocolate is also packed with fiber to keep your gastrointestinal tract healthy, and nutrients that help to regulate your blood pressure, which in turn can help to increase your libido.

5. Avocados

So admittedly, avocados aren’t the first thing that come to mind when thinking about foods to help increase testosterone. But they contain healthy fat, which is important for hormone health. They also have Boron, which has been shown to protect against testosterone degradation.

6. Chili Peppers

Peppers aren’t just a hot item for the table. Capsaicin, the part of the chili pepper that produces the burning sensation, has been shown to help increase testosterone. Capsaicin can also help to stimulate the brain’s pleasure centers, improve your mood and provide an aphrodisiac effect that could spice things up.

7. Carrots

Carrots have been shown to increase testosterone and libido. Carotenoids, which are the yellow, orange and red pigments found in foods like carrots, salmon, corn, tomatoes and shrimp, have also been linked to improving sperm count and motility and the antioxidants in carrots can help to improve your overall sexual health. 

8. Berries, Cherries and Pomegranates

These delicious fruits are rich in flavonoids, which may help to protect against damage to testosterone producing cells. 

9. Ginger

You wouldn’t think it, but ginger has some testosterone- and libido-boosting qualities. According to a recent National Institutes of Health study, taking ginger supplements for three consecutive months can help to boost testosterone levels by up to 20 percent. Ginger has also been shown to increase testosterone and antioxidant levels in adult men with diabetes.

10. Oysters

Everyone knows that oysters can boost your sex drive, but oysters also contain more zinc than any other food. Zinc is critical for sperm health and reproduction, and if men don’t get enough of zinc, they are at risk for hypogonadism, which leads to a lack of testosterone production.

11. Fortified Plant Milk

Plant based milks like soy or almond milk are fortified with nutrients like vitamin D, which has been found to help boost testosterone levels. Orange juice, cereals and other foods rich in vitamin D can have a similar effect on increasing testosterone levels and improving overall health.

Want more? Stylecraze recently posted their own list of 20 ways to get testosterone naturally as well.

As a reminder, it’s also important to consult with your physician if you believe you may have decreased testosterone levels or lowered libido. Leading an active lifestyle will also help keep you feeling virile and young for as long as possible.