Canned tuna is a popular source of protein and nutrients like vitamin D, selenium, and omega-3 fatty acids. Some people claim that eating canned tuna can also increase testosterone levels in men. Testosterone is the primary male sex hormone and plays a crucial role in muscle growth, bone strength, libido, energy levels, and more. But does eating canned tuna actually increase testosterone levels? Let’s take a detailed look at the evidence.
What is testosterone?
Testosterone is the main male sex hormone. It plays a key role in:
- Muscle growth and strength
- Bone density
- Fat distribution
- Sex drive and fertility
- Mood and cognitive function
Although testosterone is considered a male hormone, women also produce small amounts.
Testosterone is produced by the testes and adrenal glands. Production peaks during adolescence and early adulthood. After age 30, testosterone levels gradually decline by about 1% per year.
Some symptoms of low testosterone include:
- Reduced muscle mass and strength
- Increased body fat
- Loss of bone density (osteoporosis)
- Low libido and erectile dysfunction
- Depression, irritability and mood changes
- Fatigue and lack of energy
Maintaining adequate testosterone levels as you age can help preserve muscle mass, bone strength, libido, and energy.
What nutrients in canned tuna could affect testosterone?
Canned tuna is a good source of several nutrients that may help support healthy testosterone levels, including:
Vitamin D
Canned tuna packed in oil provides around 50% of the RDI for vitamin D in a 3 ounce (85 gram) serving.
Vitamin D regulates over 1,000 genes in the body, including those involved in testosterone production. Observational studies link low vitamin D intake and status to low testosterone (1, 2).
One study in 65 men found that vitamin D supplementation for one year increased testosterone levels by around 25% (3).
Magnesium
Canned tuna provides around 10% of the RDI for magnesium in a 3 ounce (85 gram) serving.
One study observed that taking magnesium supplements for four weeks increased testosterone levels in sedentary and moderately active adults (4).
Magnesium also helps regulate vitamin D levels, which may further support healthy testosterone concentrations (5).
Zinc
A 3 ounce (85 gram) serving of canned tuna packs around 6% of the RDI for zinc.
This mineral is essential for male fertility and testosterone production. Zinc deficiency has been linked to low testosterone levels in multiple studies (6, 7).
Selenium
Tuna is one of the best sources of selenium, providing almost 100% of the RDI in just 3 ounces (85 grams).
In one study, selenium supplementation increased testosterone levels in selenium-deficient men. However, it had no effect on men with adequate selenium status (8).
Omega-3 fatty acids
Canned tuna contains omega-3 fatty acids like EPA and DHA, especially when packed in oil.
A 6-week study showed that men who took 3 grams of fish oil providing 1,590 mg of EPA and 844 mg of DHA daily increased testosterone levels by 8% (9).
Omega-3 fatty acids may also help lower chronic inflammation, which can reduce testosterone concentrations (10).
Does canned tuna increase testosterone: the evidence
While canned tuna provides many nutrients associated with healthy testosterone, direct evidence that eating tuna raises testosterone levels is lacking. Most studies have looked at isolated supplements rather than whole foods.
Here’s a look at the current research on canned tuna and testosterone levels:
Animal studies
Several rodent studies reveal beneficial effects of tuna on testosterone:
- Male rats fed protein-rich diets including tuna experienced increased testosterone production and testicular development (11).
- Tuna protein supplements for 21 days increased testosterone levels in male rats by up to 26% (12).
However, human studies are needed to confirm these results. Animal research often doesn’t translate to humans due to differences in biology and study design.
Human studies
No studies have directly examined the effects of canned tuna on testosterone in humans. However, a few have looked at related outcomes:
- One study in 1,360 Chinese men found that higher blood mercury levels from seafood consumption were associated with a 9% greater risk of low testosterone levels (13).
- Another study reported that older men who ate more baked or broiled — but not fried — fish had higher testosterone levels (14).
Although these studies provide hints, they are limited since they focused on fish consumption in general rather than canned tuna specifically.
Overall, no quality human studies have directly analyzed the effects of canned tuna intake on testosterone levels. Higher quality clinical trials are needed.
Other factors that affect testosterone
While diet plays a role, other factors can also influence testosterone levels, including:
Age
After age 30, testosterone levels naturally decline by about 1% per year as you age (15).
Body composition
Carrying excess body fat can reduce testosterone production and levels. Conversely, losing body fat may help increase testosterone (16, 17).
Strength training
Resistance exercise like weight lifting causes a short-term spike in testosterone secretion (18, 19).
Sleep
Poor sleep quality and disorders like sleep apnea are linked to reduced testosterone production (20, 21).
Stress and burnout
Chronic stress and burnout can decrease testosterone concentrations (22, 23).
Medical conditions
Certain medical conditions are associated with lower testosterone, including type 2 diabetes, obesity, liver and kidney disease, HIV, and inflammatory diseases like rheumatoid arthritis (24).
Medications
Long-term use of opioids, steroids, certain antidepressants, and medications for heart disease can affect testosterone levels (25).
Health benefits of canned tuna
Aside from its potential testosterone-boosting effects, canned tuna is highly nutritious:
High in protein
Tuna is loaded with high quality protein needed for building muscle, bone strength, and robust energy levels. Just 3 ounces (85 grams) of tuna packs around 21–25 grams of protein (26).
Provides omega-3s
Canned tuna is among the richest food sources of anti-inflammatory omega-3 fatty acids like EPA and DHA (27).
Excellent source of selenium
Tuna is one of the best sources of selenium, a mineral involved in reproductive health, thyroid function, and antioxidant defenses (28).
Contains vitamin D
Oil-packed tuna is one of the few foods that naturally provide vitamin D, which many people are lacking (29).
Easy to add to diet
Canned tuna is affordable, versatile, portable, and convenient. It can be added easily to salads, sandwiches, pasta dishes, and more.
Is it safe to eat a lot of canned tuna?
Moderate tuna intake, around 2–3 servings per week, is generally considered safe as part of a healthy diet (30).
However, regularly eating more than this could raise health concerns:
Mercury exposure
Tuna contains small amounts of mercury, a heavy metal that can accumulate in the body. Consuming too much mercury from seafood may cause neurological problems (31).
Still, canned tuna usually has lower mercury levels than fresh tuna steak and other predatory fish like marlin, tilefish, shark, and swordfish (30).
High sodium content
Each 3-ounce (85-gram) serving of canned tuna also contains around 250–350 mg of sodium, which may increase blood pressure in salt-sensitive individuals (32).
Choosing tuna canned in water over oil helps reduce sodium intake. Rinsing canned tuna with water before eating can also decrease the sodium content.
Overall, moderation is key when enjoying canned tuna to minimize potential risks.
Other dietary strategies to increase testosterone
Besides canned tuna, other diet and lifestyle changes may help support testosterone levels, including:
Strength train with weights
Lifting weights triggers a short-term spike in testosterone secretion. Over time, strength training helps raise baseline testosterone levels (18, 19).
Get enough vitamin D
Take a supplement providing around 2000–5000 IU of vitamin D per day if your levels are low. Optimize intake from sun exposure when possible (33).
Increase zinc intake
Eat more zinc-rich foods like oysters, beef, cashews, and chickpeas or consider a supplement if deficient (34).
Reduce stress
Try stress reduction practices like meditation, yoga, deep breathing, and spending time outdoors (35).
Improve sleep habits
Aim for 7–9 hours per night by sticking to a regular sleep-wake cycle and limiting screen time before bed (36).
Lose excess body fat
Carrying excess fat, especially abdominal fat, can reduce testosterone. Try to get lean through a healthy diet and regular activity (37).
Limit processed foods
Avoid convenience foods high in unhealthy fats, added sugars, and preservatives. These have been linked to lower testosterone (38).
Conclusion
Canned tuna is a nutritious protein source that provides several nutrients involved in testosterone production, including vitamin D, selenium, zinc, magnesium, and omega-3s.
Animal studies suggest tuna protein may increase testosterone levels. However, no quality human trials have directly analyzed canned tuna’s effects on testosterone.
While more research is needed, eating 2–3 servings of tuna per week as part of a healthy, balanced diet modestly boosts intake of several nutrients that help support testosterone levels.
Other factors like strength training, stress management, quality sleep, maintaining a healthy weight, and limiting processed foods also play key roles in optimizing testosterone.
At moderate intakes, canned tuna can be included safely as part of a diet to support overall men’s health. But limit tuna to 2–3 servings per week to minimize potential risks related to mercury exposure.