Fact or Myth? Unpacking if Watermelon Can Increase Testosterone

November 19, 2025 •

3 min read

While watermelon is celebrated for its hydrating properties and nutritional benefits, the viral claim that it can significantly boost testosterone levels is largely unfounded in human studies. The idea likely stems from the fruit’s compounds that can improve blood flow, a mechanism often confused with direct hormonal effects. This article separates fact from fiction regarding how watermelon truly impacts male health.

Quick Summary

This article explores the scientific evidence behind the popular claim that watermelon boosts testosterone. It clarifies that while certain compounds in watermelon, like citrulline and lycopene, offer benefits for sexual function and overall health, no definitive human studies confirm it directly increases testosterone levels. Lifestyle factors and balanced nutrition are more significant influences on hormonal health.

Key Points

No Direct Evidence: While popular myths suggest otherwise, there is no strong scientific evidence in human studies that eating watermelon directly increases testosterone levels.
Citrulline Improves Blood Flow: The primary compound, citrulline, converts to nitric oxide, which relaxes blood vessels and improves circulation, benefiting erectile function rather than boosting hormones.
Antioxidant Benefits are Indirect: Watermelon's lycopene acts as an antioxidant, reducing oxidative stress, which may indirectly support reproductive health but has an unclear effect on testosterone in humans.
Seed Benefits are Minor: Watermelon seeds contain zinc, a mineral crucial for testosterone production, but the amount is too small for a significant impact compared to other dietary sources.
Focus on Lifestyle: Effective strategies for naturally increasing testosterone involve exercise, quality sleep, maintaining a healthy weight, and a balanced diet, not relying on single food items.
Watermelon is Still Healthy: Incorporating watermelon into a balanced diet is beneficial for overall health, hydration, and circulation, but it should not be viewed as a hormonal supplement.

The Core Claim: Debunking the Testosterone Myth

The belief that watermelon increases testosterone levels is a persistent online myth, often sensationalized with the moniker 'nature's Viagra.' The confusion arises from valid scientific findings regarding a different aspect of male health: blood flow. The primary compound responsible for these benefits is citrulline, an amino acid found in watermelon.

The Role of Citrulline: Blood Flow vs. Hormone Production

When consumed, the body converts citrulline into another amino acid, arginine. Arginine is a precursor to nitric oxide (NO), a molecule that relaxes and dilates blood vessels, leading to improved circulation throughout the body. This improved blood flow is the mechanism behind watermelon's touted benefit for erectile function, not an increase in testosterone. In fact, specific research on citrulline supplementation has found no effect on testosterone levels.

Higher Concentration in the Rind: Interestingly, the white rind of the watermelon contains a higher concentration of citrulline than the pink flesh, so eating the whole fruit offers the maximum potential for this blood-flow-enhancing effect.
Mild vs. Significant Effects: While citrulline can support mild cases of erectile dysfunction, it is not a cure and is much less potent than pharmaceutical options. For serious concerns, a doctor should always be consulted.

Lycopene: The Antioxidant Effect

Another compound in watermelon, lycopene, is a powerful antioxidant responsible for its red color. Antioxidants play a crucial role in overall health by combating oxidative stress and inflammation, which can indirectly affect reproductive health. While animal studies, such as those on rats with specific conditions like varicocele, have shown that lycopene supplementation can increase testosterone levels, human evidence is lacking and inconclusive. Some rodent studies have even shown that lycopene may reduce testosterone, indicating a complex and non-replicable effect.

The Potential of Watermelon Seeds

While the flesh of the fruit gets most of the attention, watermelon seeds should not be overlooked, especially for men's health. The seeds contain significant quantities of minerals, including zinc and magnesium. Zinc is an essential mineral that is a known cofactor in the body's natural production of testosterone. While consuming watermelon seeds adds to your overall zinc intake, it's a minor contribution compared to other rich sources like oysters or red meat.

What Actually Impacts Testosterone?

If you're serious about naturally supporting healthy testosterone levels, focus on proven lifestyle factors rather than relying on single food items. A holistic approach is always the most effective. Here are the most impactful strategies supported by scientific evidence:

Exercise: Regular physical activity, especially resistance training and high-intensity interval training (HIIT), has been shown to increase testosterone levels.
Adequate Sleep: Most of the body's testosterone is released during deep sleep. Chronic sleep deprivation can significantly lower levels.
Healthy Weight Management: Excess body fat, particularly abdominal fat, is linked to lower testosterone. Losing weight can help boost testosterone production.
Stress Reduction: The stress hormone cortisol has an inverse relationship with testosterone. High levels of cortisol can suppress testosterone production.
Nutrient-Dense Diet: A balanced diet rich in protein, healthy fats, and micronutrients like zinc and vitamin D is crucial for hormonal health.

Comparison: Watermelon vs. Proven Testosterone Boosters


Feature	Watermelon (Citrulline & Lycopene)	Proven Testosterone Boosters (e.g., Exercise, Sleep, Zinc)
Mechanism	Improves blood flow and reduces oxidative stress.	Directly stimulates hormonal pathways and reduces hormonal disruption.
Direct Hormonal Impact	No strong, consistent evidence in humans for increasing testosterone levels.	Scientifically validated to increase circulating testosterone levels.
Associated Benefits	Improved erectile function, better circulation, hydration.	Increased muscle mass, improved mood, better sleep, higher energy.
Primary Role in Diet	A healthy, hydrating source of antioxidants and amino acids.	Foundational pillars of a lifestyle that supports optimal hormonal function.

Conclusion: Watermelon as Part of a Healthy Lifestyle

While watermelon is a delicious and healthy fruit, and some of its components like citrulline can benefit male sexual function by improving blood flow, it is not a magic bullet for increasing testosterone. The scientific evidence for a direct hormonal boost in humans is lacking. Instead of focusing on a single food, the most effective approach is to adopt a comprehensive healthy lifestyle that includes regular exercise, adequate sleep, stress management, and a balanced diet rich in whole foods. Watermelon can certainly be a refreshing part of that balanced diet, but expecting it to solve low testosterone issues is a misinterpretation of the science. Always consult a healthcare provider for any concerns about your hormonal health.

For more information on the role of nutrition in male fertility, you can explore peer-reviewed research on platforms like PubMed.gov.

Frequently Asked Questions

Watermelon contains citrulline, an amino acid that improves blood flow by increasing nitric oxide. This mechanism is similar to how Viagra works, but the effect is far milder and less concentrated. For mild erectile dysfunction, it may provide some benefit, but it is not a substitute for medical treatment and won't work instantly.

The white rind of the watermelon contains a higher concentration of citrulline than the red flesh. This is why some people juice or consume the entire rind to maximize the potential blood-flow benefits.

Watermelon seeds contain zinc and magnesium, minerals that play a role in hormone production. However, the amount of these minerals is modest and the seeds are not a primary driver of testosterone increase. A balanced diet and regular exercise are far more significant factors.

Claims about watermelon boosting libido are primarily tied to its ability to enhance blood flow via citrulline, which can improve arousal and sexual function. Some animal studies suggest a link to increased sexual behavior, but human evidence is inconclusive and often conflates improved function with increased desire.

Citrulline is a non-essential amino acid found in watermelon. The body converts citrulline into arginine, which is another amino acid. Arginine then helps create nitric oxide, which dilates blood vessels. The benefit of consuming citrulline is that it bypasses certain metabolic processes, leading to increased arginine and NO levels.

Watermelon may support male fertility indirectly through its antioxidant properties, which can protect sperm from damage. Some animal studies on watermelon extracts show improvements in semen quality, but the evidence is not conclusive in humans.

No, consuming large quantities of watermelon will not lead to a significant increase in testosterone. While healthy, it is also high in natural sugars, and excessive intake could lead to other health issues. For hormonal health, focus on overall dietary balance and lifestyle choices.