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Thousands of men report more stable energy, stronger morning erections, and improved gym performance after adding almonds daily. When combined, these foods create a powerful synergy for men looking to reclaim energy, drive, and hormonal balance. Vitamin E acts as an antioxidant that protects Leydig cells (responsible for producing testosterone) from oxidative damage. Almonds provide a steady source of both — especially magnesium. Common symptoms that occur with low testosterone include fatigue, low sex drive, erectile dysfunction, depression, hair loss, and muscle loss (3). Try to limit yourself to one to three Brazil nuts per day to be safe.
As an author, James is committed to guiding his readers towards optimal health and performance, providing actionable insights and strategies through his writings. Specializing in Performance Psychology, his expertise is backed by both rigorous study and practical experience. Nuts are more budget-friendly and may result in many additional health benefits. Rather, they contain some substances that can decrease your T levels.
Another recent review of studies found a link between high calorie, high sugar diets and lower testosterone levels in men. Perhaps you’re hoping to lower your testosterone levels naturally, or perhaps you’re looking to support or boost your testosterone. Nuts and seeds are powerful, nutrient-dense foods that can naturally support testosterone production. Others, like cashews and almonds, offer healthy fats that contribute to overall hormone health. Some, like Brazil nuts and pumpkin seeds, provide zinc and selenium, which support hormone balance. A handful (about 1–2 ounces or 28–56 grams) of mixed nuts and seeds daily is enough to support testosterone levels.
Check with them before you try supplements, both for safety and to make sure you'll get the results you're looking for. Your doctor can prescribe testosterone therapy as part of gender-affirming treatment. There aren't studies to back up using it for other symptoms. Beyond puberty, a woman's body mainly converts it to estrogen.
Phytates, also known as phytic acid, are naturally occurring compounds found in nuts, seeds, grains, and legumes. Understanding their composition is crucial to evaluate their potential impact on testosterone. You’ve probably heard of alternative therapies making waves in the health sector. Each type of nut has its own unique nutrient profile, so mixing and matching in your diet can ensure you get a broader range of benefits.
Oats are an excellent source of a variety of B Vitamins and therefore are one of a range of excellent testosterone boosting foods! There are a number of different B Vitamins, many of which are found in testosterone boosting foods. Porridge oats are an excellent source of B Vitamins which are key for good testosterone production. Spinach has long been considered one of the best testosterone boosting foods around!
Eating too many Brazil nuts can be harmful due to their high selenium content. However, reaching toxicity levels through diet alone is quite rare. Research has shown that eating more than 5,000 mcg of selenium per day, or approximately 50 Brazil nuts, can cause selenium toxicity (27). Though Brazil nuts offer health benefits, eating too many can be harmful. Brazil nuts are a good source of antioxidants, may have anti-inflammatory effects, and have been linked to benefits for the thyroid gland, heart, brain, and blood sugar levels. While these findings are promising, more human studies are needed before recommendations can be made regarding Brazil nuts’ potential to help treat these conditions.
A 2019 review found that men who drink alcohol heavily have lower testosterone levels. Higher amounts of SHBG cause lower levels of free testosterone in the body. SHBG transports testosterone and other hormones throughout your body. More research on flaxseed must be conducted to clarify whether it can reduce testosterone levels. Although the participants who used flaxseed had improved biomarkers, flaxseed didn’t seem to affect their testosterone levels. Flaxseed is high in lignans, which might lower testosterone levels. While research is mixed, it may be best to consume soy in moderation if you have clinically low testosterone levels.
While almonds contain phytates that can bind to zinc, moderate consumption of almonds is unlikely to significantly deplete zinc levels. As long as your overall diet is balanced and you are meeting your zinc requirements from other sources, the phytates in almonds are unlikely to cause a significant issue. There’s a misconception that almonds contain high levels of phytoestrogens, plant-derived compounds that can mimic estrogen in the body. However, the good news is, minerals like selenium, zinc, and magnesium remain relatively stable during the roasting process. For instance, polyunsaturated fats found in several nuts, when consumed in high amounts, might decrease testosterone. While some nuts might lower testosterone, they bring a plethora of other health benefits to the table.

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