Which foods help with your libido & testosterone?
Foods like fatty fish, dark leafy greens, eggs, shellfish, and cocoa all help in developing libido or more 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 are only an addition; make sure your stress, training, nutrition, and sleep are in order, as these have more impact on your libido than a few supplements.
Supplements are meant to supplement, to add, not to dismiss bad habits. Lifestyle changes combined with nutrition will have the most impact on your libido:
- Ensure sufficient sleep (7-9 hours)
- Reduce stress if you have trouble relaxing
- Train 2-3 times a week with strength training focusing on compound exercises (squat, bench press, and deadlift). Optionally expand with martial arts.
- Stop watching porn
- Enjoy the sun in the morning and don’t stay indoors too much under artificial light.
What things have a negative effect on your testosterone and libido?
Failing to meet the basics, on the other hand, causes a negative effect. Think of:
- Too little sleep
- A lot of stress from work or other circumstances
- Not exercising
- Watching too much porn
- Always sitting indoors
- Unhealthy eating
- 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 changes, nutrition, and supplements form a routine can be found below:
- 15–30 minutes of morning sun
- Breakfast with eggs, leafy greens or fatty fish
- Possible supplements: vitamin D, ashwagandha, zinc, magnesium
- Regular movement, avoid sitting too long
- Meal with proteins and healthy fats (fatty fish, shellfish, leafy greens, cacao)
- Evening stress reduction (breathing, walking, warm shower)
- Less artificial light in the evening
- No pornography
- 7–9 hours of sleep
Training routine (weekly)
- 2–3 times per week strength training focusing on compound lifts: squat, bench press, deadlift
- Supplement with pull-ups, rows, overhead press
- 1–2 times per week martial arts or explosive training
Stress management
- Breathing exercises
- 20–40 minute walk
- Cold and warm shower
- Short meditation or rest moments
Nutritional guidelines
- Fatty fish
- Eggs
- Shellfish
- Dark leafy greens
- Pure cacao or dark chocolate
- Enough healthy fats per day
- Adequate hydration
Summary
- Morning sun
- Healthy diet with fats and minerals
- Optional supplements
- Regular strength training
- Stress reduction
- Good sleep
- No pornography consumption
Source reference:
- 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 on 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 on 2/12/2025 from https://pubmed.ncbi.nlm.nih.gov/39452471/
- MijnLabTest. (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
