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5 Surprising Foods that Boost Male Hormone Health

Spoiler alert: No lab coats or boring charts ahead, just a straight-forward rundown of the foods you should be prioritising for peak hormone health – and in a world that floods us with inflammatory ingredients and hormone-disrupting added sugars, it helps to separate the BS from the GS (good stuff!).

Before we unveil the simple, nutritious foods known to help balance hormones, let’s take a look at what exactly we’re trying to balance.

Male hormones play a crucial role in various aspects of men's health, influencing physical development, reproductive functions, and overall well-being. Here are some of the primary male hormones, their functions, and potential issues when imbalanced: 


Function: Testosterone is the primary male sex hormone responsible for the development of male reproductive tissues, including the testes and prostate. It plays a key role in muscle mass, bone density, fat distribution, and the production of red blood cells.

Imbalance Issues: Low testosterone levels (hypogonadism) can lead to decreased libido, fatigue, reduced muscle mass, increased body fat, and mood changes. High testosterone levels may contribute to aggression, acne, and an increased risk of cardiovascular issues.

But it's not all about testosterone! 

Dihydrotestosterone (DHT)

Function: DHT is a derivative of testosterone and is essential for the development of male characteristics, including facial and body hair growth.

Imbalance Issues: Elevated DHT levels are associated with conditions like benign prostatic hyperplasia (BPH) and male pattern baldness.

Dehydroepiandrosterone (DHEA)

Function: DHEA is a precursor to both testosterone and oestrogen. It contributes to overall hormone balance.

Imbalance Issues: Low DHEA levels have been linked to ageing-related issues, including reduced bone density and muscle mass. 


Function: Prolactin is involved in the development of mammary glands and the production of breast milk.

Imbalance Issues: Elevated prolactin levels in men may lead to symptoms such as gynecomastia (enlarged breasts), reduced libido, and fertility issues. 

Growth Hormone (GH) 

Function: GH stimulates growth, cell reproduction, and regeneration. It plays a role in muscle and bone growth.

Imbalance Issues: Deficiency in growth hormone can result in growth disorders, while excess GH in adulthood can lead to conditions like acromegaly. 

Insulin-Like Growth Factor 1 (IGF-1)

Function: IGF-1 is produced in response to GH and supports growth and development.

Imbalance Issues: Abnormal IGF-1 levels may be associated with conditions like acromegaly or growth hormone deficiency.

Maintaining Hormonal Balance

Healthy Lifestyle: Adequate sleep, regular exercise, and a balanced diet contribute to hormonal balance.

Medical Evaluation: Regular health check-ups and consultations with healthcare professionals can help identify and address hormonal imbalances.

Now let’s take a look at those foods!

Brazil Nuts: Selenium for Testosterone Support

Brazil nuts are rich in selenium, a trace mineral crucial for testosterone production. Testosterone is a key male hormone influencing muscle mass, bone density, and mood. Including Brazil nuts in your diet can provide a natural boost to testosterone levels.

Pomegranates: Antioxidant Power for Hormonal Balance

Pomegranates are packed with antioxidants, particularly punicalagins and anthocyanins, which may support overall hormonal balance. These compounds contribute to reducing oxidative stress, potentially aiding in maintaining healthy hormone levels.

Fatty Fish: Omega-3s for Vital Hormone Production

Fatty fish like salmon, mackerel, and sardines are abundant in omega-3 fatty acids. Omega-3s are essential for the production of hormones, including testosterone. Including fatty fish in your diet can contribute to maintaining a healthy hormonal profile.

Pumpkin Seeds: Zinc Boost for Hormonal Regulation

Pumpkin seeds are a rich source of zinc, a mineral vital for hormonal regulation. Zinc plays a role in the synthesis of testosterone and other hormones. Incorporating pumpkin seeds into your snacks or meals can support overall male hormone health.

Oysters: Aphrodisiac Rich in Zinc


Oysters have long been associated with aphrodisiac properties, and their high zinc content may contribute to this reputation. Zinc is crucial for sperm production and testosterone synthesis. Including oysters in your diet occasionally can provide a nutrient boost for male hormonal health.

Incorporating Hormone-Boosting Foods into Your Diet

While these foods offer potential benefits for male hormone health, it's essential to maintain a balanced and varied diet. Incorporating a mix of nutrient-dense foods, staying hydrated, and adopting a healthy lifestyle, including regular exercise and stress management, all contribute to overall hormonal wellbeing. 

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