Testosterone is the primary male sex hormone and is crucial for optimal health and wellbeing in men. However, there are certain foods that can lower testosterone levels when consumed in excess. In this article, we will examine the foods that are most detrimental to testosterone and therefore should be avoided or limited by men wishing to support healthy testosterone levels.
What is Testosterone and Why is it Important?
Testosterone is an androgen hormone produced primarily in the testes of males. It plays a vital role in:
- Muscle growth and strength
- Bone strength
- Fat distribution
- Sex drive and reproduction
- Mood and cognitive function
Testosterone levels peak during adolescence and early adulthood. After age 30, testosterone begins to slowly decline by approximately 1% per year. While this decline is a normal part of aging, severe drops in testosterone can cause distressing symptoms like reduced muscle mass, increased body fat, low energy, and reduced sex drive.
Some men are more sensitive to fluctuations in testosterone than others. Maintaining healthy testosterone levels as you age is crucial for preserving strength, virility, and vitality.
Foods that Lower Testosterone
The foods we eat each day can significantly impact hormone levels. Here are some of the top dietary contributors to low testosterone that men should avoid:
Soy and Soy-Based Foods
Soy foods like edamame, tofu, soy milk and soy protein contain compounds called isoflavones. These plant estrogens can inhibit the effects of real estrogen in the body, potentially lowering testosterone.
Multiple studies illustrate soy’s testosterone-lowering abilities:
- In one study, men eating high soy isoflavone diets experienced a 15% drop in testosterone during a three month period (1).
- In a study of elderly men, higher soy isoflavone intake was linked with significantly lower blood testosterone levels (2).
For optimal T levels, it’s best to cut back on soy-based foods and instead get protein from other more testosterone-friendly sources.
Trans Fats
Found in many fried foods, commercial baked goods, margarine and processed foods, trans fats are made by hydrogenating vegetable and seed oils. This artificially created fat can hamper testosterone production by inhibiting enzymes needed to synthesize testosterone (3).
Research confirms trans fats act as anti-androgens:
- Infertile men were found to have 30% higher blood trans fatty acid levels compared to fertile men (4).
- Trans fat intake was associated with lower total and free testosterone levels in healthy young Spanish men (5).
Cut back on processed convenience foods and start reading ingredient labels to identify and eliminate sources of trans fats from your diet.
Excess Alcohol
While moderate alcohol intake seems to have little effect on testosterone, excessive drinking can suppress T levels. Human and animal research indicates that high alcohol intake can strongly inhibit testosterone production and function (6, 7).
In a study in over 1,800 men, heavy drinkers were more likely to experience low testosterone. Men who consumed over 3 drinks per day had 13% lower total and free testosterone compared to light drinkers (8).
Stick to no more than 1-2 alcoholic beverages per day maximum. And avoid binge drinking episodes which can cause severe temporary testosterone decline.
Mint
Most men don’t realize mint can put a damper on their masculinity. Studies demonstrate that several mint species including peppermint and spearmint contain compounds that can lower testosterone, likely by decreasing DHEA levels (9, 10).
One study in rats found just 10 days of mint tea consumption led to a significant drop in testosterone levels (11).
While occasional mint tea or use of mint flavoring is likely fine, avoid drinking large amounts of mint tea daily.
Licorice
The tasty root extract glycyrrhizic acid, found in black licorice candies and teas, has repeatedly been shown to reduce testosterone.
In one study in healthy men, just one week of licorice supplementation was enough to decrease testosterone levels by 26% (12).
Licorice affects testosterone by elevating the female hormone prolactin. High prolactin causes suppression of GnRH, the hormone secreted by the pituitary gland that tells the testes to produce testosterone (13).
To support your testosterone, cut back on licorice sticks, teas and supplements containing this testosterone-blocking ingredient.
Flaxseed
Flaxseed and flaxseed oil contain high amounts of lignans. Similarly to soy isoflavones, these phytoestrogens can mimic estrogen in the body and adversely affect testosterone production and availability.
One study found that 30 grams of flaxseed intake per day caused a 15% drop in total testosterone and an 18% drop in free testosterone levels (14).
While flaxseed does offer some health benefits, to protect testosterone its best to avoid large amounts of flax foods and limit intake to a few teaspoons of flaxseed oil per day.
Foods that Increase Testosterone
While some foods lower T, there are plenty of delicious testosterone-boosting foods that can help counteract this decline. Here are some of the top foods to eat more of:
Oysters
Shellfish like oysters are impressively high in zinc, with just 6 medium oysters providing about 500% of the RDI for this mineral. Many studies have observed that zinc deficiency frequently correlates with low testosterone in men (15).
Being even mildly deficient in zinc appears to negatively impact the release of luteinizing hormone and testosterone production (16). Ensuring adequate zinc intake through oysters, meat, seeds and nuts may support healthy testosterone levels, particularly if you are low in zinc.
Eggs
Whole eggs are a powerhouse for testosterone support. Their vitamin D increases levels of this manly hormone. They also provide cholesterol, which your body uses to synthesize testosterone.
Research shows that consuming eggs regularly can benefit testosterone. In one study, egg intake was correlated with higher blood testosterone levels in healthy young men (17).
Aim for at least 2-3 whole eggs daily as part of a balanced, testosterone-friendly diet.
Cruciferous Vegetables
Broccoli, cauliflower, kale and other brassica vegetable family members contain indole-3-carbinol, a compound that helps the liver more effectively metabolize and excrete excess estrogen (18).
Higher estrogen can hamper testosterone levels, so eating more crucifers may support healthy androgen status by promoting estrogen excretion from the body.
Ginger
Ginger root is considered a testosterone booster in Ayurvedic medicine. Human research indicates that ginger supplementation significantly improves T levels and other androgenic hormones in infertile men (19).
Ginger also provides multiple other health benefits for digestion, nausea, pain relief, inflammation and more. Add fresh or powdered ginger to your cooking routine or take ginger supplements if you struggle with low testosterone.
Pomegranates
Pomegranate juice provides a big dose of antioxidants that protect testosterone molecules from oxidative damage. Drinking pure pomegranate juice daily helped boost testosterone levels in one study of infertile men by over 20% after just one month (20).
Pomegranates may also support healthy circulation and blood flow, enhancing sexual performance.
Fatty Fish
Salmon, tuna, sardines and other oily fish are phenomenal sources of vitamin D, which research suggests may act like a hormone and directly stimulate testosterone production.
In a year-long study in overweight men, vitamin D supplementation increased testosterone by over 25% (21).
Aim to eat fatty fish at least twice weekly toobtain adequate vitamin D. If you rarely eat seafood, take a daily vitamin D supplement to support T.
Lifestyle Strategies that Support Healthy Testosterone
Diet isn’t the only factor that influences testosterone. Here are some other key lifestyle strategies to optimize your androgen status:
Strength Train
Pumping iron signals your body to produce more testosterone and growth hormone, especially when training large muscle groups like your back, legs and chest.
Research shows men who strength train regularly have higher testosterone levels. In contrast, being sedentary causes testosterone to plummet (22, 23).
Aim for at least two full body strength training workouts weekly to support T.
Minimize Stress
When you’re stressed, your body secretes more cortisol, a hormone that impairs testosterone production. Studies demonstrate that high stress levels lead to lower testosterone (24).
Engage in stress-relieving activities like meditation, yoga, deep breathing and spending time outdoors. Get at least 7-9 hours of quality sleep nightly since lack of sleep also spikes cortisol.
Reach a Healthy Weight
Being overweight or obese can dramatically impact hormone levels. In obese men, excessive adipose tissue converts testosterone into estrogen via an enzyme called aromatase.
Shedding excess fat through diet and exercise is associated with increased testosterone. One study found that men losing weight with a low-calorie diet experienced significant testosterone boosts (25).
If you are overweight, even losing 10-15 pounds can help normalize testosterone.
Optimize Vitamin D
Around 50% of men worldwide are low in vitamin D. Research suggests men deficient in vitamin D are 32% more likely to have low testosterone (26).
Get your levels tested and supplement daily with around 2000-5000 IU of vitamin D3 if needed to get blood levels over 30 ng/mL.
Limit Endocrine Disruptors
Endocrine-disrupting chemicals like BPA and parabens found in plastics, cosmetics, receipts and other products can mimic estrogen and alter hormone signaling. Minimize use of products containing these chemicals.
Conclusion
While testosterone naturally declines with age, diet and lifestyle factors can accelerate or worsen hormone deficiency. Eating foods like soy, mint, licorice and flaxseed in abundance may negatively impact testosterone.
On the other hand, getting plenty of zinc, vitamin D and cholesterol from foods like oysters, fatty fish, eggs, shellfish and cruciferous vegetables supports healthy testosterone levels. Strength training, stress management, weight loss and lifestyle optimization are also key.
Keep this list of testosterone-lowering foods in mind and consider limiting your intake of these if you’re struggling with low T. Focus on getting plenty of the best testosterone boosting foods and your levels will benefit.