Which foods help with your libido & testosterone?
Foods such as fatty fish, dark leafy greens, eggs, shellfish, and cacao all help with developing libido or increasing testosterone in the body. (1)
Which supplements help with your libido & 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, training, nutrition, and sleep are in order, as these have a greater impact on your libido than a few supplements.
Supplements are meant to supplement, to add to your routine, not to dismiss bad habits. Lifestyle changes combined with nutrition will have the greatest impact on your libido:
- Make sure you get enough sleep (7-9 hours)
- Reduce stress if you have difficulty relaxing
- Do strength training 2-3 times per week, focusing on compound exercises (squat, bench press, and deadlift). You can optionally supplement this with martial arts.
- Stop watching porn
- Enjoy the sun in the morning and don't spend too much time indoors under artificial light.
Which things have a negative effect on your testosterone and libido?
Failing to meet the basics, on the other hand, has a negative effect. Think of:
- Too little sleep
- A lot of stress from work or other circumstances
- Not exercising
- Watching too much porn
- Always staying indoors
- Unhealthy eating
- Drinking a lot of alcohol—even one glass is already too much for optimal performance
Daily routine for optimal libido and testosterone
An overview of how these lifestyle changes, nutrition, and supplements fit into a routine can be found below:
- 15–30 minutes of morning sunlight
- Breakfast with eggs, leafy greens, or fatty fish
- Possible supplements: vitamin D, ashwagandha, zinc, magnesium
- Exercise regularly; do not sit for too long
- Meal with protein and healthy fats (fatty fish, shellfish, leafy greens, cacao)
- Stress reduction in the evening (breathing, walking, hot shower)
- Less artificial light in the evening
- No pornography
- 7–9 hours of sleep
Weekly training routine
- Strength training 2–3 times per week with a focus on compound lifts: squat, bench press, deadlift
- Supplement with pull-ups, rows, and overhead presses
- Martial arts or explosive training 1–2 times per week
Stress management
- Breathing exercises
- 20–40-minute walk
- Cold and hot shower
- Short meditation or periods of rest
Dietary guidelines
- Fatty fish
- Eggs
- Shellfish
- Dark leafy greens
- Pure cacao or dark chocolate
- Enough healthy fats per day
- Adequate hydration
Summary
- Morning sunlight
- Healthy diet with fats and minerals
- Optional supplements
- Regular strength training
- Stress reduction
- Good sleep
- Do not consume pornography
References:
- 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. Accessed 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. Accessed 2/12/2025 from https://pubmed.ncbi.nlm.nih.gov/39452471/
- MijnLabTest. (n.d.). Increasing testosterone: supplements and herbs. Accessed 2/12/2025 from https://mijnlabtest.nl/testosteron-verhogen-supplement-kruiden
- Healthline. (n.d.). ZMA: Does it boost testosterone? Accessed 2/12/2025 from https://www.healthline.com/nutrition/zma-testosterone
