Which foods help with your libido and testosterone?
Foods like oily fish, dark leafy greens, eggs, shellfish, and cocoa all help develop libido or more testosterone in the body. (1 )
Which supplements help with your libido and testosterone?
Supplements such as vitamin D ( 2 ), ashwagandha ( 3 ), zinc and magnesium ( 4 ) can have a positive effect on your libido, but they are only an addition, make sure your stress, exercise, diet and sleep are in order, as this will have more impact on your libido than a few supplements.
Supplements are meant to supplement, to add to, not to eliminate bad habits. Lifestyle changes, combined with diet, will have the greatest impact on your libido:
- Get enough sleep (7-9 hours)
- Reduce stress if you have trouble relaxing
- Strength train 2-3 times a week, focusing on compound exercises (squat, bench press, and deadlift). Consider adding martial arts.
- Stop watching porn
- Enjoy the morning sun and don't spend too much time indoors in artificial light.
What things negatively affect your testosterone and libido?
On the other hand, not meeting the basic requirements has a negative impact. Consider this:
- Too little sleep
- A lot of stress due to work or other circumstances
- Do not exercise
- Watching too much porn
- Always sitting inside
- Junk food
- Drinking a lot of alcohol, even 1 glass is too much for optimal performance
Daily routine for optimal libido and testosterone
An overview of how these lifestyle adjustments, nutrition, and supplements can be incorporated into a routine can be found below:
- 15–30 minutes of morning sun
- Breakfast with eggs, leafy vegetables or oily fish
- Possible supplements: vitamin D, ashwagandha, zinc, magnesium
- Exercise regularly, don't sit for too long
- Meal with proteins and healthy fats (fatty fish, shellfish, leafy greens, cocoa)
- Stress reduction in the evening (breathing, walking, warm shower)
- Less artificial light in the evening
- No porn
- 7–9 hours of sleep
Training routine (weekly)
- 2–3 times a week strength training with a focus on compound lifts: squat, bench press, deadlift
- Supplement with pull-ups, rows, overhead press
- 1–2 times a week martial arts or explosive training
Stress management
- Breathing exercises
- Walk 20–40 minutes
- Cold and hot shower
- Short meditation or moments of rest
Nutritional guidelines
- Fatty fish
- Eggs
- Shellfish
- Dark leafy greens
- Pure cocoa or dark chocolate
- Enough healthy fats per day
- Adequate hydration
Summary
- Morning sun
- Healthy food with fats and minerals
- Optional supplements
- Regular strength training
- Stress reduction
- Good sleep
- Don't consume porn
Source:
- Kataoka, T., Hotta, Y., & Kimura, K. (2021). A review of foods and food supplements increasing testosterone levels. Journal of Men's Health, 17(2), 4–14. Retrieved 2/12/2025 from https://doi.org/10.31083/jomh.2021.008
- Effect of vitamin D supplementation on testosterone levels: A systematic review and meta-analysis. (2024). PubMed. Retrieved 2/12/2025 from https://pubmed.ncbi.nlm.nih.gov/39452471/
- MyLabTest. (n.d.). Increasing testosterone: supplements and herbs. Retrieved on 2/12/2025 from https://mijnlabtest.nl/testosteron-verhogen-supplement-kruiden
- Healthline. (n.d.). ZMA: Does it boost testosterone? Retrieved on 2/12/2025 from https://www.healthline.com/nutrition/zma-testosterone
