High T Foods You Need to be Eating

High T Foods: 5 Evidence-Based Options for Hormone Support

These five foods are frequently discussed in performance and men's health contexts for their potential roles in supporting testosterone-related pathways, DHT conversion, IGF-1, recovery, and gut health.

The evidence varies - some links are strong (like zinc from oysters) and others are more preliminary or indirect. These foods provide nutrient profiles that align with hormonal health and high performance.

Consume them consistently, monitor objective markers (energy, strength, libido, recovery), and combine with resistance training, sleep, and high testosterone supplementation (like our pine pollen).

1. Sorghum: Potential Support for DHT via 5-Alpha Reductase

Sorghum grain has drawn attention for possible effects on dihydrotestosterone (DHT) production. Some in vitro, animal, and extract-based studies suggest it may stimulate 5-alpha reductase (the enzyme converting testosterone to DHT), with reports of increases in certain models. Whole grain consumption provides zinc, magnesium (our Dead Sea Magnesium provides a potent dose), and polyphenols that contribute to androgen support more broadly.

How to use: Cook sorghum as a rice or quinoa substitute in bowls, stews, or as a side with protein sources like beef or eggs. Sorghum is gluten-free.

2. Oysters – High Bioavailable Zinc for Testosterone Production

Oysters provide one of the richest natural sources of zinc, often exceeding daily needs in small servings. Zinc acts as a cofactor in testosterone synthesis, helps regulate aromatization to estrogen, and supports Leydig cell function. Research shows zinc repletion (especially in deficient or stressed individuals) helps maintain or restore testosterone levels.

How to use: Consume fresh, grilled, or canned oysters 2–4 times per week.

3. Colostrum – Bovine Colostrum for IGF-1 and Recovery

Bovine colostrum contains growth factors including IGF-1. Some studies on athletes during resistance training report increases in serum IGF-1, improved lean mass, strength, and recovery markers with supplementation. Results are inconsistent—several trials show no significant rise in circulating IGF-1 in healthy adults—but performance benefits appear in certain protocols (similar to butea superba).

How to use: Add colostrum powder to shakes, oatmeal, or coffee. Typical doses in studies range from 20–60 g/day.

4. Tart Cherry Juice – Anti-Inflammatory Recovery Aid

Tart cherry juice is rich in anthocyanins that reduce post-exercise inflammation, muscle damage, oxidative stress, and soreness. Multiple studies demonstrate faster strength recovery, lower markers of muscle breakdown, and attenuated immune response after intense training. While direct ties to testosterone are limited, improved recovery enables higher training volume and consistency, which support long-term hormonal function and it may also aid sleep quality. Shilajit tablets and/or shilajit resin provide similar benefits

How to use: Consume 8–12 oz of pure tart cherry juice or equivalent concentrate daily, ideally post-workout or in the evening.

5. Kefir – Probiotic Source for Gut Microbiome and Indirect Hormone Influence

Kefir delivers a diverse array of probiotics that support gut microbiota balance. A healthy microbiome influences the gut-testis axis, nutrient absorption, inflammation control, and potentially hormone regulation. Animal studies link certain probiotics to sustained testosterone levels; human data is emerging and mixed, with no strong evidence that kefir directly raises testosterone in healthy men, but gut optimization is associated with better endocrine health overall.

How to use: Drink plain kefir daily, blend into smoothies, or use in dressings/sauces.