Red meat is often cited as being a core food for raising testosterone. However, does red meat raise testosterone? Or, is it simply the creatine in the meat which makes men perform better in the gym? Or is it something else entirely. We aim to answer that question and talk about other foods that can help improve testosterone levels in men. 

A lot of people even worry about whether or not red meat will make them gain weight, resulting in lowered testosterone, this isn’t true. It’s quite simple,like all things portion control is what’s important and red meat is no different. 

Testosterone is a vital hormone inside the male body. It plays a crucial role in nearly every major system you have – cardiovascular, nervous, circulatory, reproductive, muscular and endocrine systems all need testosterone to function correctly.

Many men assume that a steady exercise regime will keep their testosterone levels in balance. This is, sadly, not the case. If you want to maintain a healthy testosterone balance and improve the levels your body produces, your doctor might suggest that you make a dietary change along with improved exercise. 

How Is Testosterone Produced?

If we’re going to answer the question successfully, “does red meat raise testosterone?” we’re going to need to take a look at how the hormone is produced in the body. So, let’s kick this off with a science lesson.

Testosterone is created primarily in the testes, but there are other body parts involved in its creation. First of all, you have to consider the impact that the brain has on the production of testosterone. Part of your brain – called the hypothalamus – is responsible for homeostasis. Homeostasis is the balance of your body, and it tells the pituitary gland (we’ll get to that in a second) to create the testosterone you need.

The pituitary gland is what controls most of the hormones produced by the body. It is a pea-sized gland that you’ll find at the base of your brain. When the brain gives instructions, your pituitary gland is what creates the hormones. For testosterone, the pituitary gland produces what is called a luteinizing hormone, also known as LH. This is what compels your testes to create testosterone.

Does Red Meat Help With Testosterone?

So, let’s try and answer the question. Does red meat help raise testosterone levels? Yes, it does, it’s not the best testosterone booster, but it can still make a difference – here’s why. 

Red meat naturally contains a large quantity of cholesterol. Cholesterol is a type of blood fat that you will encounter in the liver. However, there are two types of cholesterol. There is good cholesterol, which comes from eating organic meats and dairy, and bad cholesterol.

The thing that many people don’t know is that cholesterol is the main component of testosterone. That means that you need to get good cholesterol for your body to convert it to something like testosterone. 

Obviously, red meat can be high in fat, which means that you do need to consume it in moderation. It’s important that you’re balancing your macros, so it’s not something you should eat at every meal, but consuming it 2 to 3 times a week is fine. For best results, you might want to try combining red meat with other foods that improve testosterone, like certain types of vegetables. 

What Other Foods Help With Testosterone?

There are plenty of other foods that can help raise testosterone levels. Let’s take a look at nine of them. In total, that means you’ll have ten foods that can help you to boost your testosterone naturally. You can also get a dedicated testosterone booster to make sure that you’re getting all nutrients you need and some extra natural compounds to boot. 

Low-Fat Milk

Milk is a good source of calcium, vitamin D, and protein. It can also help to improve testosterone levels in men. What you want to do is pick milk that is either low-fat or fortified with vitamin D. Vitamin D can raise testosterone levels by around 40% in deficient men nearly half the US population is deficient!

Certain Cruciferous Vegetables

There are certain types of cruciferous vegetables, like, for example, Brussel sprouts, cauliflower, cabbage, and broccoli which help with your testosterone levels by decreasing estrogen levels.

Egg Yolks

Next up on the list is egg yolks. Not the whites, the yolks. The yolks are where all the nutrients are, and they do have plenty of cholesterol to help improve testosterone. Considering the high cholesterol content, it is recommended you consume no more than three eggs every day. Though extra egg whites are fine, there’s a reason they’re one of the mainstays that helps the best IFBB Pros out there get their shredded physiques.


Any type of cereal that has been fortified is a good idea. When we say fortified, you are specifically looking for products that have been fortified with vitamin D. Lots of cereals can also help with heart health.


Pomegranates are a good citrus fruit which helps you to stay healthy and improve testosterone at the same time. Plus, this kind of fruit has lots of antioxidants in it and will help improve circulation.


There are plenty of types of beans that have both zinc and vitamin D. Black, kidney, and white beans are all a good idea. Beans are definitely one of the most underrated protein sources out there. You can use baked beans in a pinch, but it’s important to supplement them with other testosterone-raising foods. 


There are lots of types of seafood that can help with testosterone. Tuna is a protein-rich, low-calorie food source and is also good for heart health. However, the primary benefit we’re interested in is the increased testosterone levels.


Oysters are a good source of those zinc and protein, but they can also help to improve male testosterone levels. A single 8-ounce oyster can have up to 18 g of protein in it and will provide your daily zinc intake.


Last up on the list is spinach. Spinach is a food that contains plenty of nutrients, having both magnesium and all the standard goodness that comes from normal veg. Increasing your magnesium can help over time to bring up the level of testosterone in the body.

Final Thoughts 

So, red meat can help with increasing testosterone in the body. When thinking about testosterone levels, it’s important to remember that diet is just one component. 

To naturally raise your testosterone levels, you need to combine a good diet with exercise. And above all make sure you maintain healthy fat levels (not too high and not too low). Taking the time to do a workout on a regular basis will help improve testosterone. 

Some men, particularly middle-aged men, develop low levels of testosterone that require medical treatment. If you find that your general mood and sex drive have dropped as you’ve reached middle age, then it’s worth seeing a doctor. Doctors will usually prescribe testosterone pills as well as suggesting that you change your diet and exercise.

Testosterone levels naturally decrease as you age. If you wish to keep them high, it’s best to commit to a good diet from a young age and live a healthy lifestyle.