9 Foods Affecting your Testosterone Levels

0 comments by Ashley Lah

Testosterone is one of the major sex hormones in the body. Testosterone promotes an increase in muscle mass, bone mass, body hair, and influences reproduction.

Typically, the body does an effective job regulating the hormones and keeping levels of testosterone where they need to be.

However, the following foods may interfere with this process by unbalancing the hormone levels of some individuals.

 

 1. Soy

Soy contains phytoestrogens, these compounds are physically similar to the estrogen in the body and function in a similar way. They can bind to estrogen receptors in the body, potentially interfering with the activity of natural estrogens and impacting testosterone levels. 

To avoid these potential impacts, try to limit your soy intake. Soy-protein and isoflavones are dissociated by water rinsing and prolonged cooking, hence, likely to be lower in phytoestrogens. If you do eat soy, preparation soy, such as Miso or Nattō, are recommended.

 

2. Dairy

Dairy products are a major source of dietary estrogen. In fact, one study found that Serum Estrone (E1) and progesterone concentrations significantly increased and serum luteinizing hormone, follicle-stimulating hormone and testosterone significantly decreased in men after the study organizers had men and children drink 600mL of milk and women 500mL for 21 days. For this reason, it’s best to limit your dairy intake if you want to keep your testosterone levels high. If you do eat dairy, opt for organic, grass-fed products, as they are likely to be lower in estrogen.

Additionally, avoid processed dairy products, such as cheese and ice cream, as they tend to be high in unhealthy saturated fats. Instead of dairy, you could try plant-based milk alternatives, such as almond milk or coconut milk.

 

3. Alcohol

While moderate alcohol consumption may have some health benefits, excessive drinking can lead to a decrease in testosterone levels.

Researchers have observed sperm abnormalities in men with histories of moderate or heavy alcohol consumption. For example, in an autopsy study, men with a history of low alcohol consumption (1-4 drinks per day) generally showed no abnormal sperm forms. Moderate alcohol consumption (4-8 drinks, per day) was associated with a slight alteration in sperm maturation. Finally, a history of heavy alcohol consumption (more than 7 drinks, per day) led to arrested sperm development in 20 percent of the cases.

Another mechanism through which alcohol may lower testosterone levels is the conversion of testosterone or one of its precursors into estrogens through a process called aromatization. For example, testosterone can be metabolized to an estrogen called estradiol.

Excessive alcohol intake can also cause weight gain, which can further impact hormone levels. If you drink alcohol, do so in moderation and try to avoid processed alcoholic beverages, such as beer and wine coolers.

 

4. Processed Foods

Besides often being high in sodium, calories, and added sugar, processed foods like convenience meals, frozen foods, and prepackaged snacks are also a common source of trans fats.

Trans fat is a type of fat that’s created when vegetable oils are chemically processed. This process makes the oil more solid and gives it a longer shelf life. Trans fat is often found in processed foods, such as margarine, crackers, and cookies. Baked goods, such as cookies, cakes, and pastries, are often high in sugar and refined carbs and trans fat.

Consuming too much sugar can lead to insulin resistance, which has been linked to low testosterone levels. According to a 2017 study, the subjects who ingested foods rich in trans fat showed testosterone levels 15% lower than those with the lowest intake.
Though there are natural traces of trans fat in meat and dairy, you’ll find an overabundance of them within processed, fried, and fast foods. The list of health risks associated with those foods is vast: Cardiovascular disease, inflammation, type 2 diabetes, decreased HDL (good) cholesterol and increased LDL (bad) cholesterol, and Low T and decreased fertility.

 

5. Sugar

Sugar has large amounts of negative health effects, but according to the American Heart Association, the average male ingests about 17 teaspoons of sugar daily—almost double what's recommended.

Males aged 19 to 74 had a 25 percent decrease in testosterone levels after consuming sugar, with levels remaining depressed for up to two hours.

Sugar-sweetened beverages were linked with Low T levels in 59% of individuals, according to researchers.

 

6. Mint

Mint has a long history of use in traditional medicine. It’s thought to have numerous health benefits, but some research suggests that it may have negative effects on testosterone levels.

One study found that peppermint oil was able to reduce testosterone levels in rats. However, it’s important to note that this study was conducted on rats, not humans. Additionally, the rats were given a very high dose of peppermint oil. It’s unclear if this would have the same effect in humans.

If you’re concerned about the potential impact of mint on your testosterone levels, you could try avoiding mint-flavored products or using other herbs and spices instead.

 

7. Vegetable Oils

Vegetable oils, such as soybean oil and palm oil, are often used in processed foods. They can also be found in some “healthy” snacks, such as granola bars or veggie chips.

They’re dense with polyunsaturated fats (PUFAs). Commercial veggie oil is often a refined combination of oils such as canola, coconut, corn, cottonseed, etc. mixed in together so it’s easy to over consume PUFA’s and get the negative effects, particularly, your testosterone levels.

One study established a strong correlation between men’s low testosterone levels and their frequent consumption of polyunsaturated fats. Meanwhile, a 2019 report revealed how PUFAs decreased the T levels of overweight, hypogonadal men in as little as one hour after consumption, with effects lasting up to five hours.

They’re high in omega-6 fatty acids, which when consumed in moderation it can lower your bad cholesterol, improve your good cholesterol, and help reduce the risks of certain cancers and heart disease. But too much omega-6 can not only decrease testosterone production, but it can also reduce testicular size and function, and increase inflammation in the body.

 

8. Flaxseed

Flaxseed is a type of seed that’s high in fiber and omega-three fatty acids. It’s often touted as a health food, and it does have some benefits. However, flaxseed may also reduce testosterone levels.

Flaxseed is an extremely rich source of dietary lignans. Lignans are plant-based compounds that can cut down total and free T levels and prevent the conversion of testosterone into dihydrotestosterone.

In one small study, 25 men diagnosed with prostate cancer adopted a low-fat diet supplemented with flaxseed, researchers observed significant declines in total and free testosterone.

 

9. Licorice Root

Licorice root is a type of herb that’s often used to flavor candy, tea, and other foods. It’s also sometimes taken as a supplement.

While licorice root does have some health benefits, it can also reduce testosterone levels.

According to a small study, testosterone values in men plummeted by 26% after consuming 7 grams of licorice root daily for one week.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Does your Testosterone Level vary according to your diet?
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Does your Testosterone Level vary according to your diet?

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