Nutrition Diet: What drink gives you the most testosterone?

October 27, 2025 •

4 min read

According to a 2012 study, participants who drank pomegranate juice for two weeks saw their salivary testosterone levels increase by an average of 24%. So, what drink gives you the most testosterone? While no single beverage offers a guaranteed, dramatic boost, incorporating certain drinks into a balanced diet can significantly support healthy hormonal function.

Quick Summary

This article examines beverages that may support healthy testosterone levels. Options discussed include antioxidant-rich juices like pomegranate, nutrient-fortified milks, and green smoothies. The importance of overall diet, hydration, and exercise is emphasized for maintaining hormonal balance.

Key Points

Pomegranate Juice: Scientific studies have shown that drinking pure pomegranate juice can increase salivary testosterone levels by a significant percentage, thanks to its high antioxidant content.
High-Protein Dairy and Whey: High-protein dairy, including fortified milk and whey protein, can support testosterone levels indirectly by aiding muscle protein synthesis and providing Vitamin D, especially when combined with resistance training.
Nutrient-Rich Smoothies: Blending smoothies with ingredients like spinach, avocado, nuts, and berries provides essential nutrients such as magnesium and healthy fats that are crucial for testosterone production.
Stay Hydrated with Water: Drinking plenty of water is foundational for hormonal health, as dehydration can increase cortisol (a stress hormone), which in turn can suppress testosterone levels.
Limit Alcohol and Sugar: Excessive and chronic alcohol consumption is strongly linked to lower testosterone levels, while sugary drinks contribute to poor metabolic health that can negatively affect hormones.
Consider Ginger Tea: Limited research suggests ginger may have properties that support testosterone production, making ginger tea a potentially beneficial beverage.
Holistic Approach: Optimizing testosterone is best achieved by combining a diet rich in beneficial drinks with healthy lifestyle factors like exercise, adequate sleep, and stress management.

The Role of Diet and Lifestyle in Testosterone Production

Optimizing testosterone levels is a holistic process influenced by numerous factors, including exercise, sleep, stress management, and, crucially, diet. While no magical elixir can instantly provide a massive increase, focusing on beverages rich in key nutrients and antioxidants can offer significant support. The goal is to create an internal environment that allows your body to produce and regulate hormones efficiently. A balanced, nutrient-dense diet is fundamental to this process.

Pomegranate Juice: An Antioxidant Powerhouse

Pomegranate has been historically associated with fertility and vitality. Modern research supports this ancient belief, with studies indicating a positive impact on testosterone levels. A notable 2012 study, for example, found that consuming pomegranate juice led to an average increase of 24% in salivary testosterone levels among participants. The fruit is packed with polyphenols and other antioxidants that combat oxidative stress and inflammation, which can negatively affect hormonal balance. Choosing a pure, unsweetened pomegranate juice is key to avoiding excess sugar.

High-Protein Dairy and Fortified Milk

For those who engage in resistance training, high-protein dairy drinks, including fortified milk and whey protein shakes, can be beneficial. Protein is essential for muscle growth and repair, which, in turn, can create a greater demand for testosterone over time. Beyond protein, milk and dairy products are often fortified with vitamin D, a nutrient vital for testosterone production. Some studies have found a correlation between higher dairy intake and increased testosterone in certain populations. However, the effect is generally modest and most pronounced when combined with a consistent exercise regimen.

Nutrient-Rich Smoothies and Teas

Creating your own beverage allows for maximum nutritional impact. A smoothie is an excellent way to combine multiple testosterone-supporting ingredients. A simple recipe could include spinach, which is rich in magnesium, a mineral that has been linked to higher testosterone levels. Adding nuts or avocado provides healthy monounsaturated fats, which are crucial for hormone production. A date and almond shake is another option, with dates being a traditional remedy for enhancing sexual health. For a warm option, ginger tea shows promise; animal studies and some human research suggest ginger may support testosterone production by improving the testicular environment.

The Foundational Importance of Water

Often overlooked, proper hydration is fundamental for all bodily functions, including hormone regulation. Dehydration places stress on the body, which increases levels of cortisol. As an antagonist to testosterone, high cortisol levels can suppress testosterone production. Simply drinking enough water throughout the day helps manage stress hormones and keeps the endocrine system running smoothly. It is the most essential and accessible beverage for overall hormonal health.

What to Limit or Avoid

Just as certain drinks can be beneficial, others can actively hinder testosterone production. Excessive and chronic alcohol consumption is a well-documented cause of lower testosterone levels. It disrupts the hypothalamic-pituitary-gonadal axis and can damage the Leydig cells in the testes, which are responsible for producing testosterone. Studies show that heavy drinking can suppress testosterone production within days. Moreover, beverages high in sugar and trans fats, such as sugary sodas and heavily processed drinks, are linked to obesity and metabolic issues that negatively impact hormone balance. Limiting or avoiding these drinks is a critical step for hormonal health.

Beverage Comparison for Testosterone Support


Drink Category	Primary Benefit for Testosterone	Key Ingredients	Considerations
Pomegranate Juice	Antioxidant-rich, reduces stress hormone cortisol	Polyphenols, antioxidants	Choose pure, unsweetened varieties
High-Protein Milk / Whey	Aids muscle growth, source of Vitamin D	Whey protein, Vitamin D, Calcium	Best paired with resistance training
Ginger Tea	Potential anti-inflammatory and antioxidant effects	Gingerols, antioxidants	Based more on animal/limited human studies
Green Smoothie	Rich in magnesium, healthy fats, vitamins	Spinach, avocado, nuts, berries	Fully customizable, nutrient-dense
Water	Essential for hydration, reduces cortisol	Pure H2O	Foundational for all hormone regulation
Cocoa Drinks (low-sugar)	Contains flavonoids like quercetin	Flavonoids, Magnesium	Use low-sugar cocoa powder

Conclusion

While the search for a single, definitive answer to what drink gives you the most testosterone is more complex than a quick fix, scientific evidence points to several beneficial beverages. Pomegranate juice shows strong antioxidant potential, while high-protein dairy can support muscle growth, which indirectly influences testosterone. Nutrient-rich smoothies and teas, along with foundational hydration from water, are also excellent choices. Conversely, avoiding excessive alcohol and high-sugar drinks is crucial for preventing hormonal disruption. The most effective strategy involves combining these beneficial drinks with a healthy, balanced diet and a holistic approach to lifestyle. For persistent concerns about testosterone levels, it is always recommended to consult a healthcare professional. For more in-depth research on pomegranate juice's effects, see this study.

For a visual summary:

Pomegranate juice consumption significantly increased salivary testosterone levels in a study.

High-protein dairy can support muscle gains, which ties into long-term testosterone health.

Staying hydrated with plain water is crucial for regulating stress hormones like cortisol that can suppress testosterone.

Nutrient-dense smoothies with ingredients like spinach and avocados provide essential minerals for hormone production.

Chronic and heavy alcohol consumption is a known factor that decreases testosterone levels in men.

Frequently Asked Questions

Yes, some studies show a link. A 2012 study involving participants who drank pure pomegranate juice for two weeks found an average increase of 24% in their salivary testosterone levels. Its high antioxidant content is believed to play a protective role in hormone-producing cells.

The effect of milk on testosterone is complex and varies by type and context. High-protein dairy milk, especially when combined with resistance exercise, has been associated with increases in testosterone. Additionally, fortified milk provides vitamin D, a crucial nutrient for hormone production.

Whey protein does not directly increase testosterone. Instead, it supports muscle growth and recovery, which can indirectly influence the body's need for testosterone. Some studies show no significant direct increase in testosterone levels with whey supplementation alone.

Research, primarily in animals, suggests that ginger may help boost testosterone levels by improving the testicular environment and providing anti-inflammatory benefits. However, more human studies are needed to confirm these findings.

Yes, proper hydration is critical for hormone regulation. Dehydration causes stress on the body, leading to an increase in the stress hormone cortisol, which can suppress testosterone production. Drinking enough water is a simple yet vital step.

Excessive and chronic alcohol consumption has a negative impact on testosterone production. It can directly interfere with hormone regulation and damage testosterone-producing cells. Limiting or avoiding alcohol is advisable for hormonal health.

For a testosterone-supporting smoothie, consider ingredients rich in key nutrients. Good options include spinach (high in magnesium), avocados (healthy fats), berries (antioxidants), and almonds or pumpkin seeds (zinc).