Dr. Rhonda Patrick is taking a closer look at nutrition. In a YouTube video from May 16, 2026, she revealed her top four foods that can boost testosterone production.
Dr. Rhonda Patrick is an established cell biologist and wellness expert, known for helping individuals with diet, exercise, and supplementation. Through the years, she’s become an authority in the fitness sector, having grown her FoundMyFitness YouTube channel to over 676,000 subscribers.
She has collaborated with some of the biggest names in the community, including Joe Rogan and Derek of More Plates More Dates. Previously, she broke down supplements that naturally boost testosterone, but now she’s laying out foods that produce a similar effect.
Dr. Rhonda Patrick’s 4 Foods That Boost Testosterone Production
Find a list of the foods discussed in the video below:
- Oysters or Shellfish
- Fatty, Oily Fish (Salmon or Mackerel)
- Dark Leafy Greens
- Whole-Fat Yogurt or Cheese
In the video, Patrick pointed out that oysters or shellfish can raise testosterone levels, thanks to their high zinc content.
“Foods that boost testosterone, yes. I would say at the top of the list would be oysters or shellfish. Foods that are high in zinc. Zinc is required to make testosterone. Only about 15% of the population doesn’t get enough zinc. It’s not like half the population, but it’s enough.”
She explained that fish packed with vitamin D, including salmon or mackerel, can also increase testosterone production.
“Another food that might increase testosterone would be fatty, oily fish, like salmon and mackerel, because it has vitamin D in it, but even better would be supplementing with vitamin D.”
Patrick revealed that dark leafy greens, almonds, and oats are ideal. Magnesium helps metabolize vitamin D, which can influence testosterone production.
“I would also add for foods, I would say that dark leafy greens, almonds, or oats. Anything that has a lot of magnesium. Half the US population doesn’t get enough magnesium. Magnesium is required for those vitamin D-dependent enzymes to make vitamin D into the steroid hormone.”
Lastly, she pointed out that the saturated fat in whole-fat yogurt or cheese can boost testosterone:
“Eating a nice amount of saturated fat is good because saturated fat is a precursor to make cholesterol in the body and cholesterol is needed to make steroid hormones, including testosterone. I would say a good kind of saturated fat if you can tolerate it, and you’re not lactose intolerant, would be whole-fat yogurt.”
“Cheese is another one,” she added.
Dr. Rhonda Patrick isn’t the only big name to examine testosterone and its impacts on health. Dr. Peter Attia recently outlined how sleep and stress affect testosterone production. He believes controlling these two variables can boost levels.
Raising testosterone remains a top goal for many gym-goers. Dr. Patrick is adamant that eating these four foods can help support healthy hormone levels.
