Do Eggs Raise or Lower Testosterone? The Surprising Truth

November 26, 2025 •

2 min read

According to a 2021 study, men who ate whole eggs in conjunction with resistance training showed a greater increase in testosterone levels than those who only ate egg whites. This finding challenges the misconception that eggs negatively impact hormones and suggests a positive link between whole egg consumption and testosterone production.

Quick Summary

This guide examines the scientific evidence regarding how eggs, particularly the nutrient-rich yolks, influence hormone production. We analyze the role of key vitamins, healthy fats, and cholesterol in regulating testosterone, debunking common myths about dietary intake and hormonal health.

Key Points

Eggs do not lower testosterone: Research shows that eating eggs, particularly whole eggs with the yolk, can support or even increase testosterone levels, not decrease them.
Yolks are crucial: The majority of testosterone-supporting nutrients, including vitamin D and cholesterol, are concentrated in the egg yolk.
Cholesterol is a precursor: Dietary cholesterol from eggs is a vital building block for testosterone synthesis, debunking old fears about dietary cholesterol's impact on hormones.
Exercise enhances effects: Combining whole egg consumption with resistance training has been shown to produce a greater increase in testosterone than either method alone.
Whole eggs vs. whites: Studies show men who eat whole eggs experience a greater testosterone boost compared to those who consume only egg whites for the same amount of protein.
Part of a larger plan: Eggs are most effective for hormonal health when integrated into a healthy diet that includes regular exercise, adequate sleep, and stress management.

Understanding the Role of Eggs in Hormonal Health

While eggs are known for their protein, their full nutritional profile, especially in the yolk, is significant for hormonal health. Essential components like healthy fats, protein, and micronutrients in eggs support the body's endocrine function.

The Importance of Egg Yolks for Testosterone

Discarding the yolk means missing out on key nutrients that support testosterone levels. These include:

Vitamin D: Eggs contain Vitamin D, which is linked to testosterone regulation. Low vitamin D levels have been associated with reduced testosterone.
Cholesterol: Necessary for testosterone synthesis, dietary cholesterol from egg yolks can support the production of this hormone.
Healthy Fats and Selenium: Egg yolks provide healthy fats vital for hormone production and selenium, an antioxidant that can enhance testosterone.

How Research Supports the Link

Studies, such as one comparing men who ate whole eggs daily with those who ate egg whites while resistance training, have shown that the whole-egg group experienced a greater increase in testosterone. This suggests the nutrients in the yolk contribute significantly to this effect.

Egg Yolks vs. Egg Whites: A Nutrient Comparison

The table below highlights the difference in testosterone-supporting nutrients between whole eggs and egg whites:


Nutrient	Whole Egg (Large)	Egg White (Large)
Cholesterol	~186 mg (all in yolk)	0 mg
Vitamin D	~41 IU (all in yolk)	0 IU
Selenium	~15 mcg	Negligible
Healthy Fats	~5 g (all in yolk)	Negligible
Protein	~6 g	~4 g

This comparison shows why consuming the entire egg is more beneficial for hormonal health, as the yolk contains crucial micronutrients and fats absent in the white.

Combining Eggs with a Healthy Lifestyle

For optimal hormonal balance, incorporating whole eggs into a healthy lifestyle is key. This includes a nutrient-rich diet alongside other healthy habits.

Comprehensive Lifestyle Approach for Healthy Testosterone

Regular Exercise: Resistance training and HIIT can boost testosterone. Combining whole eggs with strength training may yield better results than either alone.
Adequate Sleep: Sufficient sleep is crucial for hormone regulation, as insufficient sleep can lower testosterone. Aim for 7-9 hours of quality sleep.
Stress Management: Chronic stress and high cortisol levels can negatively impact testosterone. Stress management techniques like meditation can be helpful.
Maintain a Healthy Weight: Excess body fat, particularly abdominal, is linked to lower testosterone. Managing weight through diet and exercise is important.

Potential Concerns and Considerations

Moderate egg consumption is generally safe. Individuals with cardiovascular conditions should consult their doctor. Modern guidelines are more relaxed on dietary cholesterol from eggs for most healthy people. Overall diet and lifestyle have the greatest impact. For more information, consult authoritative resources like the National Institutes of Health.

Conclusion: The Final Verdict on Eggs and Testosterone

Evidence suggests that whole eggs, particularly the yolks, can support and potentially increase testosterone levels. Including whole eggs in a balanced diet with regular exercise and healthy lifestyle habits can contribute to hormonal health. The combination of cholesterol, vitamin D, healthy fats, and protein in the whole egg provides nutritional support for testosterone production. There is no evidence indicating that eggs lower testosterone.

Frequently Asked Questions

While egg whites provide protein, studies show that the nutrients in the yolk, like vitamin D and cholesterol, are more impactful for testosterone production. In a 2021 study, men eating whole eggs saw a higher testosterone increase than those eating only egg whites.

No, the cholesterol in egg yolks is not bad for testosterone. Cholesterol is a necessary precursor for the body to produce steroid hormones, including testosterone. For most healthy individuals, moderate egg consumption does not negatively impact cholesterol levels or hormone production.

There is no exact number, but some studies have shown positive effects with around three whole eggs per day. The key is consuming the yolks and incorporating them into an overall healthy and balanced diet.

Yes, eating boiled eggs can help raise testosterone. The cooking method does not significantly alter the key nutrients in the yolk, such as vitamin D and cholesterol, that are essential for hormone production.

To further boost testosterone, combine eggs with other nutrient-rich foods such as fatty fish (rich in vitamin D and omega-3s), oysters (high in zinc), leafy greens (magnesium), and cocoa products (flavonoids).

The link is complex, and for most people, moderate egg intake does not cause unhealthy cholesterol levels that would negatively impact testosterone. The bigger factors for low testosterone include chronic stress, poor sleep, and a sedentary lifestyle.

For most healthy individuals, there are no negative side effects associated with moderate egg consumption. People with pre-existing cardiovascular conditions should consult their doctor regarding dietary cholesterol intake.