Proper hormone balance is vital to maintain optimal wellbeing. Testosterone is a chemical messenger necessary for many body functions in men and women. Certain foods can influence hormone levels, including testosterone, which requires an ideal balance for optimal patient health. Up to 8% of men may have low testosterone levels.
This article explores the various testosterone-killing foods based on scientific research and provides recommendations for better balance.
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What is Testosterone?
Although testosterone is often referred to as a male hormone, it is critical for the wellbeing of both men and women.
Testosterone plays a vital role in:
- Reproductive function, sperm production, and fertility
- Sex drive (libido)
- Masculine features in men
- Muscle growth, development, and strength
- Bone health and density
- Red blood cell production
- Fetal development
- Energy and mood
- Menstrual cycles in women
Symptoms of Low Testosterone
Low testosterone symptoms may include:
- Erectile dysfunction (ED)
- Decreased sex drive
- Shrinking testicles, low sperm count, and infertility
- Loss of body hair in men
- Reduced muscle mass, muscle tone, endurance, and strength, as well as increased body fat or enlarged male breast tissue
- Hot flashes
- Poor memory and concentration
- Fatigue and trouble sleeping
- Depression and anxiety
- Brittle, dry skin and thinning hair
- In women: Irregular menstrual cycles and vaginal dryness
In boys and teenagers, low testosterone can cause slowed growth, delayed body hair development, reduced genital growth, less of a deep voice, and diminished endurance and strength.
6 Foods That Lower Testosterone Levels
Foods that may lower testosterone levels are many of the same foods that increase estrogen. Examples of testosterone-killing foods include:
#1 Soy Products
Soy contains phytoestrogens, plant estrogens that mimic estrogen in the body. However, research on soy's effects on testosterone demonstrates conflicting results.
Some studies have found that consuming soybean oil may increase testosterone levels, while others show no effects on hormone function in men.
Some studies have shown a correlation between soy-based foods, lower testosterone, and erectile dysfunction (ED) in men, although more research is needed.
#2 Dairy Products
Hormones found in cow's milk could influence testosterone levels, as this type of milk (particularly non-organic cow's milk) typically contains estrogens.
Studies suggest that higher dairy intake is linked to lower testosterone levels. Choosing organic milk and other organic dairy products may reduce the hormone activity of these foods. However, even organic milk contains some natural hormones.
#3 Alcohol
Studies show that drinking alcohol, particularly in excess or chronically, decreases testosterone levels. This could be due, in part, to the estrogen-like activity found in certain types of alcohol — especially wine, beer, and bourbon.
#4 Processed Foods and Trans Fats
Highly processed foods, particularly those containing trans fats, appear to affect testosterone levels.
A review found that eating a highly processed diet rich in sugar, trans fats, omega-6 fatty acids, and total energy may decrease testosterone, sperm production, male reproductive health, and insulin sensitivity while increasing inflammation. Replacing highly processed foods with whole foods can be beneficial.
#5 Breads, Desserts, and Pastries
Studies show a link between breads, desserts, and pastries and lower testosterone levels. They demonstrated that these foods are also associated with increased visceral body fat and reduced muscle mass.
#6 Sugar-Sweetened Beverages
Added sugars appear to have a significant effect on testosterone levels. Studies show that consuming sugar-sweetened beverages, such as sodas, lemonade, sweet tea, and sugar-sweetened sports drinks, reduces blood testosterone levels in men aged 20-39.
Other Dietary Factors Impacting Testosterone
Other foods that may impact testosterone level balance include:
Sugar and High-Calorie Diets
Added sugar and excessive calories are risk factors for obesity, which studies show reduces serum testosterone. Researchers found that reducing body mass index (BMI) from 30 to 25 may increase testosterone by 13%.
Polyunsaturated Fats
Some studies link certain fats with lower testosterone. For example, polyunsaturated fats (omega-3s and omega-6s) appear to have opposite effects on testosterone balance. Omega-3s, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), increase testosterone, while omega-6s may be associated with lower levels.
Consuming a mix of plant-based fats is best to achieve ideal omega-3:omega-6 ratios. Researchers found that supplementation with DHA increased testosterone.
Licorice Root
Studies show that licorice has phytoestrogen effects (estrogen-like activity), lowers testosterone, and may be a natural alternative to hormone replacement therapy for reducing symptoms of menopause in women.
Low-Fat Diets
Studies show that low-fat diets reduce testosterone levels in men, though more research is needed to confirm these results. Refrain from skimping on dietary fats; choose an array of oils, nuts, seeds, avocados, and other plant-based options.
Very High-Protein Diets
Researchers in one study reported that while protein-rich foods are nutritious, consuming too much protein as part of a very high-protein diet decreases testosterone levels. However, moderate-protein and high-protein diets (1.25-3.4 grams of protein per kilogram of body weight daily) had no effect.
Very high-protein diets in this study that reduced testosterone contained more than 3.4 grams of protein per kilogram of body weight daily.
How to Maintain Healthy Testosterone Levels
Certain dietary and lifestyle changes can be quite helpful for maintaining healthy testosterone levels.
Dietary Changes
The following foods may support healthy testosterone levels:
- Protein, such as lean meats, fatty fish, poultry, seafood, and eggs
- Colorful fruits and vegetables, including leafy greens, dark green vegetables, berries, and more
- Healthy fats, including nuts, seeds, avocados, olive oil, and fish oil
- Whole grains, such as oatmeal, brown rice, whole-grain cereals, and quinoa
- Legumes like navy beans, lentils, kidney beans, black beans, and chickpeas
- Certain dietary supplements, such as fenugreek seed, ashwagandha, Asian red ginseng, Tribulus terrestris, Coleus forskohlii root, and DHEA
Individuals should always check in with their doctor before taking dietary supplements.
Reducing the intake of refined carbohydrates (white bread, white rice), added sugars, desserts, pastries, and sugar-sweetened beverages can have positive effects. Limit or avoid fried foods, trans fats, highly processed foods, alcohol, and fast foods.
Lifestyle Changes
Lifestyle adjustments that support hormonal balance include:
- Regular exercise and maintaining an optimal body weight
- Proper management of diabetes, kidney disease, alcoholism, and hormone disorders
- Use caution with medicines that affect testosterone
- Limit or avoid alcohol
- Get enough sleep
- Minimize stress
- Cook at home rather than dining out
- Consider natural supplements
When to See a Doctor
Individuals concerned about low testosterone who experience bothersome symptoms (fatigue, ED in men, low sex drive, increased body fat) that don't subside after making diet and lifestyle adjustments should see a healthcare provider to treat low testosterone. Hormone replacement therapy may be recommended to achieve better balance and avoid complications.
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Key Takeaways
- It is essential to understand that eating certain foods has the potential to affect testosterone levels and overall hormone balance.
- Potential testosterone-killing foods include soy-based foods, dairy foods, alcohol, processed foods, breads, desserts, pastries, licorice root, added sugar, and trans fats.
- Men and women should consider dietary and other lifestyle habit changes to holistically manage hormonal health and consult with a healthcare provider if they have lingering symptoms of low testosterone, such as fatigue, thinning hair, reduced muscle mass, increased body fat, or ED.
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