— Men's Health
Top Foods and Supplements for Men: From a Testosterone Doctor
Medically reviewed by Dr. Brandon Mines, MD
Testosterone is the primary male sex hormone, driving libido, muscle growth, bone mass, and red blood cell production. Levels peak around age 18–19, and most adult men fall between 240–950 ng/dL — below 300 ng/dL may signal a deficiency. Diet and lifestyle play a real role in keeping levels healthy.
What lowers testosterone
- Diet — high-fat, processed, and sugary foods add belly fat, which produces aromatase, the enzyme that converts testosterone to estrogen
- Alcohol and caffeine — moderate drinking can reduce testosterone by about 6.8%; 200mg+ of caffeine may raise estrogen
- Poor sleep — deprivation can drop testosterone an amount comparable to aging 10–15 years
- Infrequent sexual activity — regular activity helps maintain healthy levels
Foods and supplements that help
- Vitamin D — salmon, tuna, sardines, beef liver, and egg yolk
- Magnesium — spinach, kale, collard greens, and avocado; especially helpful alongside resistance training
- Ashwagandha — an adaptogen studied for sexual desire and erectile function
- DHEA — an adrenal precursor the body can convert toward testosterone
Talk to a physician
Food and supplements support healthy hormones, but they can’t correct a true deficiency — that requires testing and, sometimes, treatment. Always consult a physician before starting supplements like DHEA. Bubolo Medical has served Cobb County and Greater Atlanta since 2001 from clinics in Acworth and Marietta, with virtual care across Georgia.