Testosterone is a hormone that is essential for male growth and reproductive health. Although testosterone is found in both men and women, males have much greater quantities. Some of the main roles of testosterone are:
- Development of male sexual organs and characteristics during puberty
- Regulation of sex drive
- Production of sperm
- Growth of body hair
- Increase in muscle size and strength
- Distribution of body fat
- Production of red blood cells
- Bone maturation during adolescence
Men’s optimal health and overall well-being depend on maintaining adequate testosterone levels. However, some lifestyle variables, particularly nutrition, might have a detrimental influence on testosterone production.
Consuming meals containing substances that affect the hormonal system may lower testosterone levels in the body. Certain foods, such as soy products, mint, licorice root, vegetable oils, flaxseed, processed foods, alcohol, and certain nuts, have the potential to significantly reduce testosterone levels. In this blog article, we will discuss what foods cause low testosterone.
What Foods Cause Low Testosterone?
Here are some foods that might cause lower testosterone levels:
Soy Products
Soy includes isoflavones, which function as phytoestrogens in the body. Phytoestrogens are plant-based chemicals that can mimic the effects of oestrogen in humans.
Consuming soy products causes an increase in oestrogen levels in males. This increase in estrogen can lead to low testosterone production. Research shows that increased oestrogen from soy phytoestrogens can restrict testosterone synthesis and lower testosterone levels.
Some of the major soy products that have been found to reduce testosterone are:
Soy milk lowers testosterone
Drinking soy milk introduces isoflavones into the body, which bind to estrogen receptors. This leads to an increase in estrogen and lowered testosterone over time. One study found that consuming soy milk for one month decreased testosterone levels in men.
Tofu
Tofu is made of condensed soy milk curds. Eating tofu regularly can significantly increase estrogen levels. In one study, men who ate half a serving of tofu daily experienced decreased testosterone levels. The isoflavones from tofu reduce testosterone production and release
Edamame
Edamame are immature soybeans often steamed or cooked. They contain substantial levels of isoflavones, which act as antiandrogens in males. Regular eating of edamame can inhibit testosterone production and lower testosterone levels.
Limiting soy products such as soy milk, tofu, and edamame will help you maintain healthy testosterone levels.
Dairy Products
Milk and dairy products include oestrogens, which can reduce testosterone levels. Oestrogens are naturally found in cow’s milk and help calves grow and thrive.
When people ingests milk and dairy products, oestrogens can disturb natural hormone levels. Dairy products can also affect sex hormone binding globulin (SHBG) levels, which play a role in regulating testosterone. Studies have shown that males who consume milk daily have lower testosterone levels. One research tracked male athletes and discovered that those who consumed the most milk had 13% less circulating testosterone than those who consumed less.
The estrogens in dairy are significant since insufficient testosterone can lead to lower muscle growth, low energy levels, weight gain, and erectile problems in males.
Lower levels of testosterone can also hinder the development and maintenance of muscle mass, making it harder for individuals to achieve their fitness goals. Cheese and yogurt contain oestrogens and can affect hormones similarly to milk. One study discovered that consuming 60 grams of cheese per day was connected with lower testosterone levels.
To avoid the estrogenic effects of dairy, restrict or eliminate milk, cheese, and yogurt. If removing dairy altogether feels too restricting, switching to organic grass-fed dairy may give a less strong supply of oestrogens. However, eliminating dairy from one’s diet can assist in preserving normal hormone activity and affect testosterone levels.
Flaxseeds
Flaxseeds contain a lot of lignans, which are phytoestrogens that mimic the actions of oestrogen in the body. Lignans can bind to testosterone, reducing its circulating levels.
Studies show eating flaxseeds for a few weeks can lower total and free testosterone levels. One study discovered that eating 30 grams of flaxseed meal daily for four weeks reduced testosterone levels by 15% in healthy young males.
Flaxseed oil may not have the same impact since the oil extraction procedure eliminates the majority of the lignans. However, flaxseed powder, which contains entire seeds, is a considerable source of lignans.
The upshot is that whole flaxseeds and flaxseed powder appear to lower testosterone levels due to their lignan content. If you’re seeking to maintain healthy testosterone levels, you might want to avoid meals high in flaxseed.
Mint
Mint includes antioxidants, which may interfere with testosterone synthesis. The primary chemicals in mint that can alter testosterone are rosmarinic acid and menthol.
Rosmarinic acid is a polyphenolic antioxidant present in several mints, including peppermint and spearmint. According to studies, rosmarinic acid can block 5-alpha reductase, a testosterone-producing enzyme. It may also inhibit the luteinizing hormone, which tells the testes to produce testosterone.
Menthol, a common mint flavoring, can also lower testosterone. In animal research, menthol reduced testosterone by blocking the Leydig cells in the testes that make testosterone.
Peppermint and spearmint, two menthol-rich mint plants, have been proven to reduce testosterone levels in rats over four weeks.
Although the evidence is limited, several studies indicate that mint’s antioxidant and aromatherapy benefits may interfere with normal testosterone levels. Mint use may be harmless occasionally, but regular, excessive amounts may lower testosterone levels over time. Those with low testosterone levels may wish to reduce their mint consumption until additional information is available.
Alcohol
Alcohol consumption lowers testosterone levels in males. Chronic and excessive alcohol consumption is known to reduce testosterone production. This is because alcohol may harm the liver, which is responsible for breaking down hormones such as testosterone.
Most men’s testosterone levels are unlikely to be significantly affected by moderate alcohol use (1-2 beers per day). However, consuming more than two drinks per day, sometimes known as binge drinking, can have a detrimental impact on testosterone over time.
Excessive alcohol consumption increases oestrogen levels and decreases testosterone production. It also causes testicular tissue damage and reduces testosterone release. Over time, excessive drinking causes chronically low testosterone levels.
Men who wish to boost their testosterone levels should limit their alcohol use to no more than two drinks per day, with at least two alcohol-free days per week. Binge drinking and being inebriated should be avoided as much as possible. Getting alcohol addiction under control will most likely assist in restoring normal testosterone function.
Trans Fats
Trans fatty acids, or trans fats as they are often called, have been linked to increased inflammation and reduced testosterone levels in men. Trans fats are unsaturated fats that have been processed and hydrogenated, changing their chemical structure and rendering them detrimental to human health.
Several studies have found that consuming more trans fats reduces testosterone levels. A 6-year research of over 1400 males discovered that every 2% increase in trans fat calories in the diet led to a drop in testosterone levels.
Researchers believe this impact is caused by trans fats, which increase systemic inflammation and alter cell membrane function.
The main dietary sources of trans fats that men should avoid to support healthy testosterone levels include:
Avoiding trans fats can help boost testosterone levels.
Fast foods and fried foods
Fast foods like french fries, chicken nuggets, and pies often contain hydrogenated vegetable oils with trans fats.
Packaged baked goods
Pre-made cookies, cakes, muffins, and crackers can have trans fats. Always check ingredient labels.
Microwave popcorn
The oil used for bagged popcorn is extremely high in trans fats. Opt for freshly popped corn kernels instead.
Frozen pizza
The crust is likely made with hydrogenated oils containing trans fats.
Coffee creamer
Powdered and liquid non-dairy creamers tend to be high in trans fats.
Margarine
Traditional stick margarines have trans fats from hydrogenated oils.
The idea is to eat as few processed and fried meals as possible. Choosing unprocessed, minimally processed meals more regularly can help you avoid trans fats and maintain healthy testosterone levels.
Sugar
Consuming large quantities of added sugars has been linked to decreased testosterone levels. Added sugars such as high fructose corn syrup, sucrose, and glucose are frequently found in processed meals and sweetened beverages.
When we ingest considerable amounts of added sugar, our blood sugar levels might jump dramatically. This causes the release of insulin, which lowers blood sugar. However, chronically elevated insulin levels may limit testosterone synthesis over time.
Some foods and drinks high in added sugars that men may want to limit for testosterone include:
- Sodas and sweetened drinks
- Candy and chocolate
- Baked goods like cakes, cookies, and doughnuts
- Sweetened breakfast cereals
- Packaged snack foods
- Sugary coffee drinks
- Ice cream and milkshakes
- Jams, jellies, honey, and syrups
Aim to reduce your intake of added sugars. Concentrate on consuming carbs from entire foods such as fruits, vegetables, whole grains, beans, and legumes. Getting enough fiber can also assist in controlling blood sugar rises. Reducing sugar intake can help increase testosterone levels.
Licorice Root
Licorice root includes a chemical called glycyrrhizic acid, which can lower testosterone levels in men. Glycyrrhizic acid inhibits the enzyme 11β-hydroxysteroid dehydrogenase, which regulates testosterone synthesis and metabolism. Consuming licorice root extracts or glycyrrhizic acid directly has been proven in studies to diminish circulating testosterone levels in males. In one study, males who consumed 7 grams of licorice root daily experienced a significant reduction in testosterone levels.
The most frequent sources of licorice root include licorice sweets, teas, and licorice root extract supplements. Consuming licorice candy or tea a few times per week is unlikely to have a major effect on testosterone levels.
However, drinking licorice root tea daily or taking licorice root supplements may cause men to experience low testosterone symptoms such as exhaustion, reduced libido, and erectile dysfunction. Men with low testosterone or infertility should avoid licorice sweets regularly.
Frequently Asked Questions
What Lowers Testosterone the Most?
Excessive alcohol use and a high diet of trans fats are two of the most major variables that might cause testosterone levels to drop. Chronic alcohol consumption damages the endocrine system, whereas trans fats harm hormone production and general health.
What Foods Boost Testosterone?
Lean meats, fatty fish, eggs, nuts, seeds, and cruciferous vegetables can all help boost testosterone levels. These meals include critical elements that promote hormone production and balance.
How Do You Lower Female Testosterone Levels?
Foods such as soy products, mint, and flaxseeds can help ladies lower their testosterone levels. In addition, keeping a healthy weight and controlling stress can aid in hormone regulation.
Foods and Low Testosterone Summary
Several food have been demonstrated to lower testosterone levels in the body. These include tofu and soy protein, dairy products like milk and cheese, flaxseeds, mint, alcohol, trans fats from processed foods, added sugars, and licorice root. Foods high in polyunsaturated fatty acids, such as those found in processed foods, can also deleteriously influence testosterone levels.
To maintain healthy testosterone levels, avoid or restrict the following items in your diet. Consume healthy fats from avocados, almonds, olive oil, and fatty seafood.
Perform frequent strength training and high-intensity exercise. Get enough rest and regulate your stress levels. Some supplements, including as zinc, vitamin D, and DHEA, may assist sustain testosterone when used in moderation. Natural testosterone levels may be enhanced with the correct lifestyle and food.
If you enjoyed this article, you may also want to read this article on How Can Low Testosterone Cause Tiredness?
*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.
References:
https://www.ncbi.nlm.nih.gov/books/NBK526128/
https://pubmed.ncbi.nlm.nih.gov/11524239/
https://pubmed.ncbi.nlm.nih.gov/19496976/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2752973/
https://pubmed.ncbi.nlm.nih.gov/15302514/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6761906/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312216/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015465/
https://pubmed.ncbi.nlm.nih.gov/14520600/
Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being
