Which Juice Increases Testosterone? The Evidence for Pomegranate, Ginger, and Berries

October 1, 2025 •

4 min read

Testosterone levels naturally decline with age, dropping by about 1-2% each year after a man reaches his 30s. While many factors influence this, dietary choices are known to play a significant role, and some studies investigate which juice increases testosterone to support hormonal balance.

Quick Summary

This article explores specific fruit and vegetable juices, detailing the scientific evidence behind their potential impact on testosterone levels. It reviews the roles of pomegranate, ginger, and berries, alongside other essential nutrients and lifestyle factors important for hormone regulation.

Key Points

Pomegranate Juice: Contains high levels of antioxidants that can help increase testosterone levels by reducing cortisol and protecting reproductive cells from oxidative damage.
Ginger Juice: Shows potential in animal studies to increase testosterone by reducing oxidative stress, though human studies are currently limited.
Berry and Cherry Juices: Rich in flavonoid antioxidants that fight inflammation, which can otherwise suppress testosterone production.
Essential Nutrients: For optimal hormonal function, ensure adequate intake of zinc (from foods like oysters), magnesium (from leafy greens), and vitamin D.
Lifestyle is Key: Beyond diet, getting sufficient sleep, managing stress, and incorporating resistance training are crucial for naturally supporting testosterone levels.
Avoid Harmful Drinks: Excessive alcohol and high-sugar juices can negatively impact hormone balance and should be limited.

The Science Behind Juice and Hormonal Health

While no single food can instantaneously boost testosterone, a nutritionally balanced diet is foundational for hormonal health. Specific fruits and vegetables, particularly those high in antioxidants and key micronutrients, may offer support. When exploring which juice increases testosterone, it's essential to look at the active compounds, how they affect the body, and the current state of scientific research.

Pomegranate Juice: A Leading Candidate

Research has consistently highlighted pomegranate juice as a potential supporter of healthy testosterone levels. This effect is largely attributed to its rich concentration of antioxidants, especially polyphenols like ellagitannins and punicalagins.

Stress Reduction: One notable mechanism is the juice's ability to lower levels of the stress hormone cortisol. High cortisol can suppress the body's production of testosterone, so managing stress is key to maintaining hormonal balance.
Direct Impact: A 2012 study found that participants who drank pomegranate juice daily experienced an average 24% increase in salivary testosterone levels. The improvements also correlated with better mood and reduced blood pressure.
Antioxidant Protection: Antioxidants in pomegranate protect the testicles' Leydig cells from oxidative damage, ensuring they can continue to produce testosterone effectively.

Ginger Juice and Other Spices

Ginger has been used for centuries in traditional medicine and is another contender in the discussion of juice and testosterone. Its potential benefits are related to its antioxidant properties.

Animal Studies: Most studies linking ginger to testosterone are laboratory-based, often involving animal subjects. They suggest that ginger extract can increase testosterone production by reducing oxidative stress and improving blood flow to the testes.
Human Research: While promising, robust human studies on ginger juice's direct effect on testosterone are limited. More research is needed to confirm its efficacy in humans.

Berry and Cherry Juices

Juices made from berries and cherries are rich in flavonoid antioxidants, which can contribute to hormonal health in several ways.

Inflammation Reduction: Chronic inflammation is known to negatively impact testosterone levels. The antioxidants in berries may help combat this, protecting testosterone-producing cells from damage.
Cellular Protection: By neutralizing free radicals, these antioxidants support overall cellular health, which is vital for the endocrine system and hormone production.

The Celery Juice Myth and Truth

Celery juice has received attention for containing androsterone, a weak testosterone metabolite. However, claims that it directly increases testosterone and sex drive are largely unsubstantiated by scientific research. While it offers beneficial nutrients like antioxidants and vitamin K, it is not a potent testosterone booster.

Essential Nutrients for a Proactive Diet

For a holistic approach to maintaining healthy testosterone levels, focusing on specific nutrients found in a variety of foods and juices is more effective than relying on a single ingredient. Key nutrients include:

Zinc: An essential mineral for testosterone production. Oysters contain more zinc per serving than any other food, but it can also be found in beans, nuts, and red meat.
Magnesium: This mineral can block a protein from binding with testosterone, allowing more usable testosterone to circulate in the blood. Leafy greens like spinach are excellent sources.
Vitamin D: Often referred to as the 'sunshine vitamin,' Vitamin D is crucial for hormone regulation. Fortified milk and fatty fish are good sources.
Healthy Fats: Monounsaturated and polyunsaturated fats are vital for producing steroid hormones like testosterone. Avocados and olive oil are excellent sources.

Comparison of Potential Testosterone-Boosting Juices


Juice (Source)	Key Bioactive Compounds	Potential Mechanism	Strength of Evidence
Pomegranate	Polyphenols (Ellagitannins, Punicalagins)	Lowers cortisol, protects Leydig cells, reduces inflammation	High (Supports healthy T levels)
Ginger	Antioxidants (Gingerols)	Reduces oxidative stress, increases antioxidant enzymes	Moderate (Mainly animal studies)
Berry / Cherry	Flavonoids, Antioxidants	Combats inflammation, protects hormone-producing cells	Moderate (Indirect support)
Beetroot	Antioxidants	Improves blood flow, supports hormone function	Low-to-Moderate (Indirect support)
Citrus Fruits	Vitamin C	Lowers cortisol, freeing up resources for testosterone production	Moderate (Indirect support)
Celery	Androsterone (weak steroid metabolite)	Unproven direct effect on T levels in humans	Low (Primarily a myth)

Lifestyle Factors and Foods to Avoid

While focusing on what to drink can be beneficial, overall health and lifestyle habits are paramount for hormonal regulation. Maintaining a healthy weight, getting 7-9 hours of quality sleep, managing stress, and incorporating resistance training and HIIT into your routine are all vital. Conversely, certain items should be limited:

Excessive Alcohol: Can disrupt hormone systems and lead to lower testosterone levels.
High-Sugar Beverages: Diets high in sugar and refined carbs can cause insulin resistance and inflammation, which negatively affects testosterone.
Trans Fats: Processed foods and trans fats have been linked to decreased testosterone.

Conclusion: The Bottom Line on Boosting Testosterone Naturally

When considering which juice increases testosterone, it is important to understand that no single beverage is a miracle cure. However, including antioxidant-rich options like pomegranate, ginger, and berries in a balanced diet can provide supportive nutrients. Pomegranate juice, in particular, shows promise through its ability to reduce cortisol and protect hormone-producing cells. The most effective strategy is a holistic one that combines a nutrient-dense diet with a healthy lifestyle, including adequate sleep, regular exercise, and stress management. Before making significant dietary changes, or if you suspect you have low testosterone, consult a healthcare professional to get the best advice for your individual needs. For more science-backed nutritional advice on boosting testosterone, you can review resources like the article on Examine.com for supplement information.

Frequently Asked Questions

No single juice can provide an instant boost. Any effects on hormone levels from dietary changes are gradual and must be part of a consistent, healthy lifestyle involving diet, exercise, and sleep.

Yes, excessive intake of high-sugar juices and alcohol can negatively impact hormone balance. Certain herbal teas, like spearmint, have also been shown to decrease testosterone in some studies.

Eating whole fruits is often preferable, as it provides fiber and avoids the potential high sugar concentration found in some store-bought juices. However, 100% pure juice can still provide beneficial nutrients.

Ginger can be blended into a juice with other ingredients. For example, combining fresh ginger root with pomegranate or berries can create a potent, antioxidant-rich beverage. Remember to use it in moderation.

While celery contains the weak steroid metabolite androsterone, there is no solid evidence that drinking celery juice significantly boosts testosterone levels or acts as a potent aphrodisiac in humans.

Beyond juices, staying hydrated with water is crucial. Herbal teas, bone broths, and matcha green tea (a lower caffeine option) also provide antioxidants and can be part of a hormone-healthy diet.

Yes, it's important to be mindful of sugar intake. When choosing fruit juice, always opt for 100% pure, unsweetened varieties. Moderation is key, as excess sugar can negatively impact testosterone.