Which foods help with your libido & testosterone?
Foods like fatty fish, dark leafy greens, eggs, shellfish, and cocoa all help develop libido or increase testosterone in the body. (1)
Which supplements help with your libido & testosterone?
Supplements like 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 enough 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 negatively affect 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 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 12/2/2025 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 12/2/2025 from https://pubmed.ncbi.nlm.nih.gov/39452471/
- MijnLabTest. (n.d.). Increasing testosterone: supplements and herbs. Retrieved on 12/2/2025 from https://mijnlabtest.nl/testosteron-verhogen-supplement-kruiden
- Healthline. (n.d.). ZMA: Does it boost testosterone? Retrieved on 12/2/2025 from https://www.healthline.com/nutrition/zma-testosterone
