This week we bring you guest writer Mehmet Edip, fitness writer for Muscle & Fitness and Men’s Physique publications. Mehmet is a Powertec ambassador and former Gaspari UK advocate. He has competed in several bodybuilding and fitness competitions and holds the title of Musclemania model Britain 2010. Read his blog post below on ways to increase testosterone levels naturally!

Guest Writer – Mehmet Edip

Mehmet Edip – Sponsored Athlete & Fitness Writer
Photography by Simon Howard

What are the benefits of increasing your testosterone levels? A majority of guys who are regular gym goers will know that increased testosterone levels will include lean muscle mass, reduce body fat and increase bone density, a study 2007 proves this as a study was published that showcased this fact when HIV positive obese men were given testosterone therapy.

The body produces testosterone in both men and women to regulate body mass, work with other hormones and control sex drive.

In men testosterone is produced in the testes and it contributes to the distribution of fat and red blood cell production, but testosterone levels start to decrease after the age of 30 at around 1% a year.

But you can increase your testosterone levels naturally via your diet. Some of the benefits of increasing your test levels will be improvement in your body composition, increased energy levels, increased libido and improved sleep quality.

Vitamin B

Testosterone production is highly dependent on the availability of vitamin B (B1, B6, B12, niacin and folic acid), foods high in vitamin B comprise of seafood, eggs, avocados, beans, leafy green vegetables, whole grains and dairy products. Vitamin B complex is known to keep the hormones in the body balanced.


Foods high in zinc also play a major factor during testosterone production, and foods such as meat, beans, nuts, brown rice, turkey, milk and oysters are beneficial.

Vitamin A

Foods rich in vitamin A may help bolster testosterone levels. Foods such as spinach, carrots, apples, pineapples and red peppers can help. Vitamin A ensures that the reproductive system is healthy and that the testes can produce testosterone.

I am going to list the top 8 testosterone increasing foods that will help your gains in the gym as well as helping you live a healthier life:


  1. Red Meat: Red meat is high in protein and zinc and is beneficial for testosterone production. The zinc from this protein source is most readily absorbed by the body. Red meat also contains high levels of saturated fat (so don’t over indulge).


  1. Eggs: Eggs are a good source of protein and contain vitamins B5 and B6. A recent study showed that excess cholesterol in egg yolks is not as harmful as previously publicised and food containing cholesterol is a good source for test production as testosterone is synthesised from cholesterol.


  1. Salmon and Oysters: Oysters are a great source of zinc, magnesium and selenium which is beneficial in hormone production. Oily fish such as salmon is high in protein and also contain vitamin B, E and A.


  1. Broccoli: Too much oestrogen in the body can lead to a build up of fat storage and interfere with muscle growth. Broccoli contains food compounds that help reduce oestrogen levels.


  1. Garlic: Garlic inhibits cortisol, as this hormone actually help break down muscle tissue. Garlic also enhances test levels.


  1. Nuts: Almonds and walnuts are packed with amino acids such as arginine. This helps improve blood flow and they are also high in monosaturated fats which helps with maximising test levels.


  1. Bananas: They contain B vitamins, bromelain enzyme, and potassium which helps boost your test levels.


  1.  Essential Fatty Acids (EFA’s): Diets low on fats such as Omega 3 can have a negative effect on testosterone production. Fats are transported to the liver which assists in hormone production, and Omega 3 helps encourage healthy circulation.

Other foods which can also boost test levels:

–       Brown Rice: contains zinc.

–       Asparagus: full of vitamin E, which stimulates test production.

–       Beans: full of zinc, also high in protein, high in fibre and low in fat.

Testosterone effects women as much as men and women low in testosterone can often feel tired, and can also lead to mood swings. Women can raise their test levels by adding the food in the list above to their daily diet.

Health Benefits:

A study at Pennsylvania State University supported studies which claimed that high test levels may lead to lower blood pressure, stronger immune system and reduced risk of heart disease.

Health Risk:

But it has also been claimed that a side effect of your body producing too much testosterone is that it can cause your body to produce too many red blood cells, which can essentially lead to heart disease.

Avoid Eating:

If you are in fact attempting to increase your testosterone levels then you should avoid the following:

–       consuming too much protein (as it will be excreted via urine), attempt to consume no more than 1g of protein per pound of body weight.

–       carbohydrates high on the GI (Glycemic Index table), this will increase weight gain and increase fat lipid build up.

–       foods rich in simple sugars, these foods increase insulin, cortisol and levels and this has a negative impact on test production.

–       avoid eating too much fat, saturated fats can lower testosterone production.

Be sure to read my weekly training articles on http://www.muscleandfitness.com/ and monthly nutrition, diet articles on www.mensphysique.com. Here is my profile on RX muscle: http://www.rxmuscle.com/contributing-authors/5706-biography-of-mehmet-edip.html

Titles and achievements:

2011 – Venice Beach International Classic – 2nd Place
2010 – UKBFF Mr Hercules Classic class – 3rd place
2010 – UKBFF British Championships Classic class – top 10
2010 – UKBFF Bedworth Classic class – 1st Place
2010 – Musclemania Model Britain – 1st Place
2009 – FAME Fitness Model – 2nd place

‘Like’ Mehmets Facebook page: www.facebook.com/MehmetEdip.fitnessModel.Athlete

Follow Mehmet on Twitter @The_MehmetEdip

Fore more Testosterone Boosting Supplements check out http://www.gnc.co.uk



  1. Love this blog have bookmarked it. Thanks for the info

  2. […] very informative piece click on the following link to read Mehmet Edip’s guest post, ‘Top 8 foods to increase testosterone levels naturally. […]

  3. Would water be considered food? Avoid dehydration helps to avoid a decrease in testosterone.

    And since you’re talking about Vitamins, Vitamin D is necessary for high testosterone, and it is rare in foods, it mainly comes from sun exposure.

    • I wouldn’t consider water to be food however very vital for all functions in the body. Vitamin D does come from sun expose at best and is withing organic meats. Alternatively, supplementing with it can help prevent deficiencies.


  4. Thanks for the great tips! Didn’t know these simple foods could help with maintaining testosterone levels. Cheers to a great blog!

  5. ITS WONDERFULL… Thank Lee, love it, but there is one thing i wanna know, “It is ohkay if I consume these vitamins in shape of Tablets and Capsule or some Drinks ? Like Centrum Multi Vitamins, or Capsule D3 which is 50,000 UI, and Syrup Iron… ?

    • Hi Khawer,

      I would choose one or the other, so either a multivitamin or a liquid iron tonic because you don’t want to over consume iron and other minerals/ vitamins.


  6. Hi Lee,
    Thanks a lot for the great tips.
    I want to build muscle in my upper arm which is very flabby. Will increase of testosterone help me in building muscle?

    • Hi Sandy,

      Essentially yes that’s true. The more free testosterone you have the greater your ability to build muscle and lose fat. Oestrogen (the female hormone), promotes fat storage so aim to have a good balance of your hormones by regulating your diet.


  7. The write-Up/artcle was well written,highly educating and enlighten: ls it true that lower Testosterone in men can lead to increase in the breast, that is making the breast bigger in a man: Thanks

  8. my age 35.recent lab report:azoospermia.prolaction 12ml.testoterone 16.6 L.both testis r normal nd epididymidecs.now what can i do.

  9. […] are also other certain foods that are packed with vitamins and zinc that may help boost test levels; Spinach, red peppers, and […]

  10. Dear Lee ,
    m 25 male ,having testes pain problem and drops problem and night fall problem ,due to all these issues my nervous system is crushed down ,strong pain in my head from last years ,a lot medicines i have tried but in vain ,
    what can you suggest me ?

    waiting for your response ,


    • Hi Awais,

      I would highly suggest seeing a health professions who can give a qualified piece of advice on this. This is beyond simple exercise and diet advice.


  11. […] developing male characteristics even though in much smaller amounts by the decline injections side effects that can rejuvenate you in the gym at Braddock Ave Hillside Avenue walking around asking […]

  12. […] the safer side. Tribulus together in adults it plays a key role in assisting the wonderful benefits of participating in the bathroom scales without being able to take you just as well. In additional medicine, nursing […]

  13. Great article! I am sure this is going to help a lot of people.
    Eye medicine

  14. excellent article. is there any need to take testosterone booster and which booster is more effective?

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