You might have heard or read that certain foods can lower Testosterone levels. But is it true? Can what you eat change your hormone levels? The answer might surprise you.
Testosterone is often linked only to men, but both men and women need it, in different amounts, for their bodies to work properly. Too much or too little can cause problems. So, knowing what affects Testosterone levels matters for everyone.
Some foods are believed to lower Testosterone levels, and people may eat or avoid them for this reason. But how much do these foods really affect your hormones? Are you helping or hurting your body without even knowing it?
Whether you’re trying to lower Testosterone or want to understand how food affects it, keep reading to find a list of foods that lower Testosterone and make smarter choices for your health.
What foods lower Testosterone?
The body usually regulates hormones efficiently and keeps Testosterone at healthy levels. Normal Testosterone levels help improve libido, mood, and muscle mass. However, things like aging, certain medical conditions, or lifestyle choices can lower Testosterone levels, affecting various aspects of health.
Some compounds in food can also disrupt hormone function and lower Testosterone levels. Look at these foods that lower Testosterone more closely and see how they impact the hormone. And if you need to boost your Testosterone levels, you can do it easily with the help of effective doctor-recommended medications:
1. Soy and soy-based products
Soy foods like tofu, tempeh, soy milk, edamame, and miso contain phytoestrogens. These plant compounds can mimic Estrogen, a hormone that may reduce Testosterone levels.
A study in the Journal of Nutrition in 2005, done with 35 men, showed that consuming soy protein isolate for 54 days lowered Testosterone levels. However, a review of 15 human studies found no significant effect of whole soy foods on Testosterone.
2. Mint
Mint, especially spearmint and peppermint, may lower Testosterone. A 30-day study of 42 women found that daily spearmint tea reduced their Testosterone levels. Animal studies also showed that peppermint oil and tea lowered Testosterone levels in rats.
Most research focuses on women or animals. These findings suggest a potential effect.
3. Flaxseed
Flaxseed is high in lignans, plant compounds that bind Testosterone and help remove it from the body. It also contains omega-3 fatty acids, which some studies link to lower Testosterone.
A small study of 25 men with Prostate Cancer published in Urology in 2001 found flaxseed supplementation reduced Testosterone. A case report also showed flaxseed lowered Testosterone in a woman with Polycystic Ovary Syndrome.
4. Processed foods and trans fats
Processed foods like frozen meals, snacks, and fast food often contain trans fats. These are unhealthy fats that can cause heart disease and inflammation, so many health agencies recommend limiting them.
Research shows that men consuming high amounts of trans fats had 15% lower Testosterone and reduced testicular function. Animal studies also confirm that trans fats can decrease Testosterone and impair reproduction. Avoiding trans fats may help maintain hormone balance.
5. Nuts
Nuts are nutritious and contain healthy fats, fiber, and minerals. However, some studies suggest certain nuts may raise Sex Hormone-binding Globulin (SHBG), a protein that binds Testosterone and lowers free Testosterone levels.
A small study in women with Polycystic Ovary Syndrome showed walnuts and almonds increased SHBG. Older research links polyunsaturated fats in nuts to lower Testosterone, but evidence is limited.
6. Licorice root
Licorice root is used as a sweetener and in traditional medicine. It is found in some candies and teas. Some studies state it might affect hormone levels, including Testosterone.
Licorice root contains glycyrrhizin, which may reduce Testosterone. In a study, healthy men who took licorice daily had lower Testosterone levels after a week. A smaller study in women, published in Steroids in 2004, showed that 3.5 grams of licorice used daily reduced Testosterone levels after one menstrual cycle.
7. Vegetable oils
Certain vegetable oils contain polyunsaturated fatty acids (PUFAs). These fats are often considered healthy. However, some studies have explored their relationship with Testosterone levels.
Oils like soybean, corn, and canola are high in Polyunsaturated Fats (PUFAs). Some animal studies link PUFAs with reduced Testosterone. A study found that men who consumed more PUFAs had slightly lower Testosterone.
8. Dairy products
Some types of milk and cheese may contain natural or added hormones. This can affect Testosterone levels.
A study found that dairy intake was linked to low Testosterone levels in men, possibly due to hormones in milk. Other studies show mixed results, and effects may vary by individual.
9. Caffeine
Moderate caffeine may boost alertness, but high doses might affect hormones.
A study in the Nutrition Journal published in 2022 found reduced Testosterone in men after drinking high doses of caffeine.
However, the drop was temporary, and moderate intake appears safe for most people.
10. Alcohol
Alcohol consumption can affect Testosterone, but the exact impact varies. Some studies suggest heavy drinking lowers Testosterone, while moderate use shows inconsistent effects.
Further research is needed to understand how different amounts and types of alcohol influence Testosterone in the general population.
11. Low-fat diets
Diets very low in fat may lower Testosterone. A study analyzing data from over 3,000 men found that those following low-fat diets had lower serum Testosterone levels than those on nonrestrictive diets.
The difference was modest, but it suggests fat intake plays a role in maintaining Testosterone. Choosing a balanced diet with healthy fats may be necessary for hormone health.
12. Very high-protein diets
Extremely high-protein diets, especially those with more than 3.4 grams of protein per kilogram of body weight daily, may reduce Testosterone levels.
A recent meta-analysis published in Nutrition and Health in 2023 found that diets exceeding this protein level consistently lowered total Testosterone. Moderate and high-protein diets below this threshold did not show this effect.
The decrease might be linked to the body’s response to high protein intake rather than the protein itself.
Conclusion
Growing evidence shows certain foods may influence Testosterone levels. This article looks at 12 foods that lower Testosterone levels or may be linked to reduced levels in specific situations. Soy products, mint, and flaxseed contain plant compounds that might affect hormone balance.
Processed foods and trans fats, along with excess alcohol and caffeine, can hinder the body’s ability to maintain healthy hormone levels. You also read how vegetable oils, dairy, and specific nuts may impact Testosterone, along with low-fat and very high-protein diets.
Finally, less common licorice root has shown potential hormone-altering effects in studies. While more research is needed in many areas, especially in humans, these insights can help raise awareness.
If Testosterone health is a concern, being mindful of foods that lower Testosterone may be one step toward better hormonal balance.
Frequently Asked Questions
What other herbs or foods might unintentionally lower my hormone levels?
Some herbs and foods can lower your hormone levels without you knowing. For example, mint, licorice, and saw palmetto may reduce Testosterone. Foods high in sugar, cruciferous vegetables, and green tea can also affect your hormones. Eat a balanced diet and talk to a doctor if you are worried.
What health benefits are associated with consuming soy products?
Eating soy products can help you in many ways. Soy has protein that helps build muscles and keeps you strong. It also has healthy fats and fiber that support your heart and digestion. Soy may help lower bad cholesterol and keep your bones healthy, too.
Which foods increase Testosterone the most?
Foods that increase Testosterone the most include eggs, lean meats like chicken and beef, and fish such as salmon and tuna. These foods have important nutrients like protein, zinc, and healthy fats that help your body make more Testosterone and keep your hormones balanced.
Do eggs lower Testosterone in men?
No, eggs do not lower Testosterone in men. Eggs are a good source of protein and healthy fats, which help support hormone health. Eating eggs in a balanced diet can provide nutrients that help your body maintain normal Testosterone levels.
What lowers Testosterone the most?
The things that lower Testosterone the most include eating too much sugar, drinking a lot of alcohol, being very stressed, or not sleeping well. Also, being overweight and not exercising can reduce Testosterone. Taking care of your body helps keep Testosterone at healthy levels.
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