WHAT FOODS REDUCE TESTOSTERONE?

When you want to keep your testosterone levels as high as possible, many things matter. One of them is your diet. So what types of food products increase testosterone levels, and what foods work in an opposite direction and reduce this hormone?

Masculinity and food – artistic impression. Image credit: Ahmad Ossayli via Unsplash, free license

Why is it important to sustain testosterone levels in males?

Many men, especially as they grow older, are concerned about their testosterone levels, the male sex hormone known for its role in building muscle, boosting sex drive, and enhancing overall vigor.

Typically starting at around age 40, men’s testosterone levels begin to decrease by about 1 percent annually. However, this decline varies significantly among individuals, with some older men maintaining testosterone levels comparable to those of healthy young men. Men who experience significant weight gain may see a more pronounced drop in their testosterone levels.

In men, normal testosterone levels range from 300 to 1,000 nanograms per deciliter of blood. Fluctuations within this normal range generally do not affect sex drive or energy levels.

Symptoms such as low libido, erectile dysfunction, fatigue, depressive mood, or loss of muscle mass are usually only noticeable when levels fall consistently below 300 nanograms per deciliter, as verified by two separate blood tests conducted by an accredited laboratory. This condition is medically recognized as hypogonadism.

Attention, memory, and spatial abilities are influenced by testosterone in humans. Early research indicates that low testosterone levels might contribute to cognitive decline and potentially increase the risk of Alzheimer’s-type dementia, supporting arguments in life extension medicine for using testosterone in anti-aging treatments.

However, much of the research also points to a curvilinear or quadratic relationship between spatial performance and circulating testosterone levels. This suggests that both too little and too much testosterone (hypo- and hypersecretion) can have detrimental effects on cognitive functions.

Just as an example – olives and olive oil work positively towards boosting testosterone levels. Image credit: Lucio Patone via Unsplash, free license

Does food impact testosterone levels? What foods help to boost it?

Yes, food can significantly impact testosterone levels, as various nutrients are crucial in regulating and producing testosterone, the primary male sex hormone important for health in both men and women.

Dietary fats, particularly monounsaturated and saturated fats, enhance testosterone production. Foods rich in beneficial fats such as avocados, nuts, olive oil, and fatty fish are known to help boost these levels.

Carbohydrates are also important as they help manage cortisol levels during stress; maintaining lower cortisol levels can aid in keeping testosterone levels elevated. Whole grains, fruits, and vegetables are excellent sources of healthy carbohydrates.

Vitamin D, which can be absorbed from sun exposure and consumed in fatty fish and fortified foods, is vital for maintaining optimal testosterone levels. Similarly, zinc is essential for testosterone production and is found in foods like oysters, red meat, poultry, beans, nuts, and whole grains. A deficiency in either vitamin D or zinc is often associated with lowered testosterone levels.

Cruciferous vegetables such as broccoli, cauliflower, and cabbage contain compounds that help manage estrogen levels in the body. Managing estrogen can indirectly boost testosterone levels by reducing the amount of testosterone converted to estrogen.

Licorice is a popular ingredient in many varieties of sweets, but it works negatively in terms of testosterone production. Image credit: Massimo Adami via Unsplash, free license

What foods are known to reduce testosterone levels in human body?

Here are some foods that may lower testosterone levels in your body.

• To begin with, processed foods high in carbohydrates, sugars, and trans fats are associated with lower testosterone levels. They influence hormonal balance by contributing to insulin resistance. Moreover, diet high in sugars may lead to obesity, further decreasing testosterone levels.
• To keep your testosterone levels up, it’s also recommended to avoid soy in your diet. It contains phytoestrogens that mimic the action of estrogen in the body. It’s worth mentioning that the evidence is inconclusive and the effects may vary from person to person.
• Another product to avoid is flaxseeds and flaxseed oil. They contain lignans, which have weak estrogenic properties and may reduce testosterone levels. Again, the evidence is mixed and the effect should be noticeable only if you consume high quantities of flaxseed.
• Mints and spearmints may have anti-androgenic effects and negatively affect testosterone levels. However, more research is needed to clearly determine the relationship.
• Regular and excessive consumption of licorice root can also inhibit testosterone synthesis. The effect may be more likely if you take concentrated licorice supplements.
• Excessively high protein diets that replace carbohydrates may lower testosterone levels. It is important to balance protein intake with other nutrients.
• Excessive alcohol consumption disrupts hormonal balance and can reduce testosterone levels, affecting organs like the liver and testes that are crucial for hormone production.