Testosterone is a hormone[1] mainly produced by males for reproduction. However, women also produce a little testosterone in their ovaries.
If you feel that you cannot spend quality time with your family or that you cannot focus on your work, one of the things you should check would be your testosterone level. .
One should always be advised to get blood work done in order to know their exact levels of testosterone.
Low testosterone might give you a variety of symptoms, such as low libido andweakness, or you might even not have enough energy to get out of bed in the morning.
You might be curious about how testosterone levels drop. There could be several explanations for this. A sedentary lifestyle, or day-to-day stress, could lower your testosterone levels.
Furthermore, your food might have a substantial impact on your testosterone levels. Your food, for example, could contain substances that might lower your testosterone levels.
Therefore, you must be cautious of such foods. In this article, we will look at testosterone and what foods lower testosterone in your body.
On the other hand, if you are a female suffering from high testosterone levels, then you could try some food items such as dairy, mint, and soy-based products to lower your natural testosterone.
But it would be best to get professional advice from a doctor for a proper diagnosis and treatment. You can also contact a nutritionist to get a proper diet plan to improve your testosterone levels naturally.
List Of Foods That Lower Testosterone
Baked Products
A slice of pie, a single muffin, or a donut are not going to deplete your testosterone levels.
However, if you eat certain food daily, it could be a problem for your testosterone.
Men who ate a lot of pastries, bread, desserts, and dairy items had low total testosterone levels, according to a 2017 study[2].
Increased visceral fat which clings around your stomach and elevated insulin levels are also related to this diet.
As a result of these concerns, your total testosterone levels might be suppressed.
Trans fats also have the potential to reduce testosterone levels, and they are commonly found in baked goods.Vegetable Oil
Many people who eat a conventional Western diet keep vegetable oil in their cupboards.
Cooking oils classified as vegetable oils are usually a blend of several oils, such as:- Corn.
- Canola.
- Peanuts.
- Sunflower.
- Olive.
- Safflower.
- Soybean.
Certain polyunsaturated and monounsaturated fatty acids found in these oils have been associated with reduced testosterone levels.
As a result, you should be aware of the worst cooking oils for your health. And try to stay away from them.
In a 2019 pilot study[3] meals containing these lipids significantly lowered blood testosterone production in overweight individuals with hypogonadism.
To keep testosterone levels in balance, the study suggests men should avoid a diet rich in these fats, although additional research is needed.
Dairy Products
Many men who want to increase their testosterone levels should avoid dairy products.
This is due to the presence of natural or synthetic hormones in cow’s milk. This could impact a person’s testosterone levels.
Furthermore, the animal feed could contain soy, which might raise estrogen levels in cow’s milk.Licorice Root
According to a study published in Integrative Medicine Research[4], licorice root might lower testosterone levels in healthy women during their menstrual periods.
Supplementing with licorice has also been found to lower testosterone levels among animals.
Further research is needed to look into the effects of licorice on both sexes to gain a better understanding of how the herb works in general.Alcohol
Anyone concerned about their testosterone levels should consider restricting or quitting their alcohol consumption. This may be especially true for men.
While some studies have discovered evidence that a small amount of alcohol raises testosterone levels in males, this is not correct in the majority of cases.
According to a study[5] published in the Current Drug Abuse Review, regular drinking or heavy drinking over a long period lowers testosterone levels in men.
Alcohol use also raises testosterone levels in women, according to the study.
It is also one of the high inflammatory substances.Various Fats
A person’s testosterone function and levels could be influenced by the type of fat they consume.
The eating patterns of healthy, young males, along with their hormone levels and testicular function, were examined in a study[6] published in the Asian Journal of Andrology.
According to their findings, trans fats might reduce testosterone levels in the body.
They discovered that consuming too many omega-6 fatty acids reduces testicular function and growth.
However, they found that polyunsaturated omega-3[7] fatty acids might help to boost testicle function and size.
More research is needed to confirm the findings, but men who are concerned about their testosterone levels should minimize omega-6 fats and avoid trans fats.Mint
Mint, perhaps most recognized for its potent stomach-soothing effects, has been linked to a drop in testosterone levels in several studies.
Peppermint and spearmint, both members of the mint family of plants, have been demonstrated to have a direct effect on testosterone.
In 35-day research[8] of 40 women, regular use of spearmint herbal tea resulted in a considerable drop in testosterone levels.
In a similar study, rats were given spearmint essential oil for 30 days and their testosterone levels were found to be lower.
Furthermore, a rat study found that drinking peppermint tea changed hormone levels, resulting in a drop in testosterone, as compared to a control group.
To determine how mint impacts testosterone levels in both women and men, high-quality human research focused on both genders is required.Soy And Soy-Based Foods
According to several researchers, consuming soy items, such as soy milk, miso, edamame, and tofu regularly might lower your testosterone levels.
For example, a team of researchers found that consumption of soy protein for 60 days reduced testosterone levels in 30 males.
Phytoestrogens are abundant in soy diets. They are chemicals of plant origin that mimic the estrogen actions in the body.
This is done by modifying the levels of hormones which leads to a lowering of your testosterone levels.
Research conducted on humans is limited yet a study conducted on rats found that consuming phytoestrogens reduced prostate weight and testosterone levels considerably.
Another research found mixed results, which implied that soy-based food might not have that much of an impact when compared to isolated soy components.
According to a study of 16 trials, soy-based food did not contribute to testosterone levels in men.
For learning how soy-based products might affect[9] the testosterone levels of humans, more research is warranted.Flaxseed
Flaxseed is high in essential minerals and vitamins, heart-healthy lipids, and fiber.
Furthermore, some evidence[10] suggests that it might cause testosterone levels to drop in certain individuals.
This is due to flaxseed’s high content of lignans, which are plant components that bind to testosterone and drive it out of your body.
Furthermore, flaxseed contains omega-3 fatty acids, which have been associated with a reduction in testosterone levels.Nuts
Nuts are a good source of heart-healthy fats and fiber. They are also a good source of minerals, such as magnesium, folic acid, and selenium.
Though nuts are a good source of healthy fats, some research suggests that nuts could lower your testosterone levels.
Almonds and walnuts boosted levels of sex hormone-binding globulin by 15 percent and 10 percent, respectively, in a short trial of 30 women having polycystic ovarian syndrome.
SHBG is a type of protein that binds to testosterone and causes a drop in free testosterone levels in the body.
Polyunsaturated fatty acids, which are abundant in nuts, have been linked to lower testosterone levels in several studies.
Regardless of these findings, more research is needed to discover how different types of nuts might alter testosterone levels.
What Is Testosterone?
Humans and animals produce testosterone, which is a male reproductive hormone. The testicles are the primary producers of testosterone in men.
Women’s ovaries generate testosterone in lesser amounts. Testosterone production spikes during puberty and then drops at the age of 35 to 45.
Testosterone is essential for sperm production and is most commonly linked to sexual desire.
It also has an impact on muscle mass and bone, and red blood cell formation. It also impacts how men store fat in their bodies.
Therefore, a healthy level of testosterone is critical for overall wellness. It also gives you more strength and energy.
Processed foods, high-fat foods, fried foods, and red meat could lower your testosterone levels.
Conclusion
The predominant male reproductive hormone is testosterone. A variety of factors could cause low testosterone levels.
Low testosterone levels affect male reproductive function. It might also cause hormonal problems. It also has an impact on sperm development.
In addition, strength, voice changes, physique, and muscle growth might occur due to low male hormones. Therefore, you should avoid eating the foods listed above.
Lifestyle and nutritional changes are among the most effective ways to maintain optimal testosterone levels. It is also beneficial for your general health.
Proper sleep and regular workouts are also part of a healthy lifestyle. Consult your dietitian and doctor for personalized advice.
It would be best if you also ate foods that enhance testosterone. Always avoid certain foods, particularly those high in sugar and fat.
However, you might educate yourself about which foods might harm your health. Therefore, restrict their intake and avoid meals that lower testosterone.
Reference/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- George N. Nassar; Stephen W. Leslie. Physiology, Testosterone Last Update: January 4, 2022 Available from: https://www.ncbi.nlm.nih.gov/books/NBK526128/
- Lidia Mínguez-Alarcón, Jorge E Chavarro, Jaime Mendiola, et al. Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men
- Karma L. Pearce1, and Kelton Tremellen The Effect of Macronutrients on Reproductive Hormones in Overweight and Obese Men: A Pilot Study Nutrients. 2019 Dec; 11(12): 3059. Published online 2019 Dec 14. doi: 10.3390/nu11123059
- Hyun Yang, Hye Jin Kim, Bo-Jeong Pyun et al. Licorice ethanol extract improves symptoms of polycytic ovary syndrome in Letrozole-induced female rats Integr Med Res. 2018 Sep; 7(3): 264–270. Published online 2018 May 30. doi: 10.1016/j.imr.2018.05.003
- Ylenia Duca, Antonio Aversa, Rosita Angela Condorelli, et al. Substance Abuse and Male Hypogonadism J Clin Med. 2019 May; 8(5): 732.
Published online 2019 May 22. doi: 10.3390/jcm8050732 - Sinda Mahbouli, Charlotte Dupont, Yaelle Elfassy, et. al. Exploring the potential impact of nutritionally actionable genetic polymorphisms on idiopathic male infertility: a review of current evidence. Date of Publication: 26.Jan.2021. Available from: https://ajandrology.com/article.asp?issn=1008-682X;year=2021;volume=23;issue=5;spage=441;epage=449;aulast=Mahbouli
- J Stanhiser, A M Z Jukic, D R McConnaughey, et. al. Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 2022 May 3;37(5):1037-1046. doi: 10.1093/humrep/deac027. Available from: https://pubmed.ncbi.nlm.nih.gov/35147198/
- Mehmet Akdoğan, Mehmet Numan Tamer, Erkan Cüre, et al. Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism Phytother Res. 2007 May;21(5):444-7. doi: 10.1002/ptr.2074. Available from: https://pubmed.ncbi.nlm.nih.gov/17310494/
- K S Weber , K D Setchell, D M Stocco et al. Dietary soy-phytoestrogens decrease testosterone levels and prostate weight without altering LH, prostate 5alpha-reductase or testicular steroidogenic acute regulatory peptide levels in adult male Sprague-Dawley rats J Endocrinol
. 2001 Sep;170(3):591-9. doi: 10.1677/joe.0.1700591. Available from: https://pubmed.ncbi.nlm.nih.gov/11524239/ - Debra A. Nowak, Denise C. Snyder, Ann J. Brown, et al. The Effect of Flaxseed Supplementation on Hormonal Levels Associated with Polycystic Ovarian Syndrome: A Case Study Curr Top Nutraceutical Res. 2007; 5(4): 177–181.
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Michael has been in the male wellness industry for 25+ years. Before joining Working For Health as a full-time male wellness journalist, he contributed to multiple online portals in the male wellness field. Before that, he has been an assistant to several sexologists.