The body produces testosterone in both men and women to regulate body mass, work with other hormones and control sex drive. In men, testosterone contributes to the distribution of fat and red blood cell production, but testosterone levels start to decrease after the age of 30 at around 1% a year.

Some of the benefits of increasing your testosterone levels include improvement in your body composition, increased energy levels, increased libido and improved sleep quality. The most common way to increase your T levels naturally is to increase the red meat, eggs and fish in your diet, but what if you’re a vegan?

Well, fear not, as vegans can also increase their testosterone levels naturally with the help of the correct supplementation and diet.


Vitamin B

Testosterone production is highly dependent on the availability of vitamin B (B1, B6, B12, niacin and folic acid), vitamin B is usually found in food such as seafood, eggs, avocados, beans, leafy green vegetables, whole grains and dairy products. Vitamin B complex is known to keep the hormones in the body balanced.


Foods high in zinc also play a major factor during testosterone production and are commonly found in meat, beans, nuts, brown rice, turkey, milk and oysters.

Vitamin A

Foods rich in vitamin A may help bolster testosterone levels. Foods such as spinach, carrots, apples, pineapples and red peppers can help. Vitamin A ensures that the reproductive system is healthy and that the testes can produce testosterone.



Too much estrogen in the body can lead to a buildup of fat storage and interfere with muscle growth. Broccoli contains food compounds that help reduce estrogen levels.

Pumpkin Seeds

These little guys are packed with zinc, as they keep the sex organs healthy and helps to promote a healthy metabolism. They also contain the amino acid tryptophan, which helps the body produce more serotonin (which balances your hormone levels).


Avocados contain healthy fats and high levels of vitamin B6, which helps improve test production and also helps reduce cortisol (the stress hormone). High cholesterol can interfere with the production of testosterone and avocado fats help to reduce this form of cholesterol (low-density lipoprotein cholesterol), more commonly known as LDL.

Chia Seeds

High in Essential Fatty Acids (EFA) so they’re jam packed with Omega-3 fats, chia seeds also contain metabolism-supporting nutrients such as zinc, potassium, magnesium, and iron. These nutrients also help with hormone production.


Garlic inhibits cortisol, as this hormone actually helps break down muscle tissue. Garlic also enhances testosterone levels.


Almonds and walnuts are packed with amino acids such as arginine, which helps improve blood flow. They are also high in monounsaturated fats, which help with maximizing testosterone levels.


They contain B vitamins, bromelain enzyme, and potassium, which help boost your T levels.