Flaxseed is a superfood that many cultures have used for centuries because of its numerous health benefits. Although it’s loaded with nutrients, what are the effects of flaxseed on testosterone hormone levels in men and women?

In this article, we look at how flaxseed affects your hormonal balance. We’ll also explore the benefits of flaxseed and answer other questions you may have.

Key Takeaways: Flaxseed and Testosterone

• Flaxseed reduces testosterone production in both men and women.
• Despite that, flaxseed still has many nutritional benefits for your general health.
• There is no evidence to suggest that flaxseed can cause erectile dysfunction.
• Just like flaxseed, there are other foods that destroy testosterone.
• Also, some foods boost testosterone production.

Does Flaxseed Reduce Testosterone in Men and Women?

Flaxseed use may reduce the level of testosterone in men and women.

Flaxseed contains a high concentration of lignans, a plant compound that binds to your free testosterone and causes your body to excrete it. Besides that, flaxseed also has a massive amount of polyunsaturated fatty acids linked to reduced testosterone in men.

In one study, 25 men with prostate cancer used flaxseed supplements as clinical nutrition and reduced their fat intake. As a result, the participants showed a considerable reduction in testosterone levels [1]. These effects led to a decrease in muscle mass and reduced prostate weight.

Similarly, studies conducted on women with polycystic ovary syndrome (PCOS) showed that using flax seeds significantly reduces testosterone and symptoms associated with hyperandrogenism [2]. 

Although these studies show flaxseed’s testosterone-reducing capabilities, scientists need to conduct them at larger scales to determine just how much they affect sex hormone metabolism in both males and females.

Is Flaxseed Good for Males?

Although flaxseed reduces testosterone levels in men, it still has many health benefits, including:

Reduces Blood Pressure

Nearly one in two adult Americans suffers from high blood pressure [3]. Flaxseed consumption shows a natural ability to reduce hypertension.

A meta-analysis review across 15 studies with over 1300 participants showed that people who consume flaxseed reduced their blood pressure. Another study found that people using both blood pressure medication and flaxseed oil had an even more notable reduction in blood pressure [4].

Reduces Risk of Prostate and Skin Cancer

Flaxseed can help in fighting against prostate cancer. A study conducted on cancer patients prior to surgery found that flaxseed significantly reduced the production of cancerous cells [1]. Another study on flaxseed found that its lignans could disrupt cancerous cell production, which ratifies this claim [5].

Flaxseed can also help prevent skin cancer in men, although more research is still underway to determine just how much flaxseed can help.

High in Omega-3 Fats

Flaxseed can be a sufficient source of omega-3 fatty acids, especially for vegetarians or people who don’t eat fish. The seeds have abundant amounts of alpha-linolenic acid (ALA), a plant-based fatty acid that you get from food, as your body can’t produce it.

ALA fatty acids have many health benefits for your heart and reduce your risk of stroke.

Lowers Cholesterol Levels

Lignans in flaxseed bind with bile salts and leave the body through excretion. For this reason, blood cholesterol levels reduce as your liver draws cholesterol from your blood. Consuming flaxseed reduces bad (LDL) cholesterol in your body and increases good cholesterol (HDL).

Helps Control Blood Sugar Levels

Several studies conducted on people with type 2 diabetes found a significant reduction of up to 20% in blood sugar levels once they used flaxseed [6]. Flaxseed has high insoluble fiber content, which slows down sugar release into the blood.

Adding 10–20 grams of flaxseed to a patient’s diet had this positive effect, especially when used consistently for at least a month.

Can Flaxseed Cause Erectile Dysfunction?

There is no evidence to suggest that flaxseed can cause erectile dysfunction in men. Although plenty of evidence supports flaxseed’s ability to reduce testosterone levels, it is not a major contributing factor for ED in men.

Instead, flaxseed and certain foods like soy have lignans which act like weak estrogen in the male body [7]. Excess amounts of lignan inhibit the production of testosterone, and this can lower your sex drive and lead to erectile dysfunction and sexual function issues.

What Foods Destroy Testosterone?

Plenty of foods destroy testosterone, such as: 

1. Soy products.
2. Alcohol.
3. Mint.
4. Licorice root.
5. Processed food.
6. Vegetable oils.
7. Nuts.
8. Dairy products.
9. Baked goods.

Soy and Soy Products

Soy, soy isoflavones, and soy-based foods like soy milk, tofu, and miso can cause your natural testosterone levels to drop. 

They contain high levels of phytoestrogen, which mimic the effects of estrogen in your body. In turn, they alter your hormone levels and potentially cause your body to produce less testosterone.

Alcohol

Excess alcohol consumption can cause testosterone levels to plummet in males. While an occasional glass of wine can have many health benefits, intoxication has the opposite effect. 

Many medical studies show that frequent alcohol consumption has the counterintuitive effect of raising testosterone in women and destroying it in men [8].

Mint

Spearmint and peppermint, in particular, can cause your testosterone levels to drop. The menthol in mint has a direct impact in suppressing the production of testosterone in males. 

Also, women suffering from PCOS benefit from using mint to reduce their testosterone levels. Mint also helps them reduce the risk for breast cancer and reduces menopausal symptoms [9].

Licorice Root

Licorice root serves many purposes, including sweetening different candies and chocolate. It’s also an excellent remedy for coughs and chronic pain. 

However, recent studies show that daily consumption can lead to an increase in glycyrrhizic acid intake and a massive drop in testosterone production in males [10]. It also leads to lower testosterone levels in women during their menstrual cycles.

Processed Foods and Fast Food

Trans fats in many frozen foods, fast food, and snacks have a direct and detrimental impact on testosterone levels. Besides adding to your risk of type heart disease and diabetes, trans fats in processed foods also reduce your T levels. 

Vegetable Oil

Many vegetable oils, including canola, soybean, and cottonseed, have high levels of polyunsaturated fats. While these fatty acids are an essential source of dietary fats, they also lower testosterone levels in men. Some studies observe vegetable oils can reduce testicular size and function [11].

Nuts

Many types of nuts add fiber, selenium, magnesium, and folic acid to your body, along with heart-healthy fats. Some nuts, however, can reduce your testosterone levels. 

Walnuts and almonds, for example, have high levels of sex hormone-binding globulin (SHBG). SHBG binds to testosterone, reducing testosterone levels in your body.

Dairy Products

Cow’s milk may contain synthetic or natural hormones that reduce the production of testosterone in the human body. Some animal feed may contain soy, which, as we have seen, has high levels of phytoestrogen. 

Consuming dairy with high levels of phytoestrogen can reduce testosterone production.

Baked Goods, Desserts, and Pastries

Diets high in pastries, cakes, desserts, and other baked foods can also reduce the level of total testosterone in your body. Often, adding processed foods, dairy products, soy milk, and other testosterone-killing ingredients exacerbates its reduction.

What Foods Boost Testosterone?

Just as some foods reduce total testosterone, others increase testosterone naturally, including:

1. Egg yolks.
2. Oysters and shellfish.
3. Beef.
4. Tuna.
5. Pomegranate.
6. Extra virgin olive oil.
7. Onions.
8. Fortified cereal.
9. Leafy greens.
10. Fatty fish.

Egg Yolks

As a rich source of vitamin D, egg yolks help you boost testosterone naturally. Although they have high cholesterol levels, egg yolks have more nutrients than egg whites. Cholesterol in these egg yolks may even help boost your T levels. 

As long as you have no preexisting conditions, an egg a day should be a fine addition to a healthy diet.

Oysters and Shellfish

Oysters are rich in zinc, one of many essential dietary components in puberty and keeping sex hormones balanced throughout adulthood in males. 

Eating oysters and shellfish increases your zinc intake, which helps boost testosterone naturally. It also enables you to prevent hypogonadism that occurs because of a severe zinc deficiency.

Beef

Some beef cuts contain nutrients that boost your testosterone, including vitamin D in beef liver.

However, overconsumption of beef can have adverse effects on your body, including a higher risk of colon cancer [12]. Keep your beef consumption in check, only eat lean cuts, and maintain your dietary fat restriction.

Tuna

Tuna is a low-calorie, heart-healthy, and protein-rich source of vitamin D. Not only is it linked to longer life expectancy, but it also increases your testosterone level. If you’re not a fan, sardines and salmon are an excellent alternative. 

Pomegranate

Pomegranates have high levels of antioxidants that help you reduce stress and help you regulate your mood and blood pressure. Besides that, they also contain nutrients that boost testosterone naturally in both men and women.

Extra Virgin Olive Oil

Extra-virgin olive oil has plenty of uses, including reducing your risk of cardiovascular disease and cancer. It contains no trans fats and is rich in monounsaturated fats, vitamin E, and antioxidants that help you reduce stress levels and regulate your blood pressure.

Besides that, olive oil can improve serum testosterone in healthy adult males and improve their reproductive health. It also has a positive impact on liver metabolism and digestive health.

Onions

Onions are a natural testosterone booster and an abundant source of other nutrients and antioxidants. They’re also healthy for your heart and can help you lose weight.

Fortified Cereals

Many fortified cereal products are useful to increase testosterone naturally. They’re excellent if you’re watching out for your cholesterol levels. Fortified cereals are low-fat and have many heart-healthy nutrients, including vitamin D that’s essential for testosterone production.

Leafy Green Vegetables

Swiss chard, kale, and spinach are rich in magnesium, a nutrient that helps your body increase T levels. Also, these vegetables contain other important nutrients and antioxidants that help the body prevent osteoporosis and cancer. Furthermore, they improve enterohepatic circulation.

Fatty Fish

Fatty fish and fish oil contain high amounts of omega-3 fatty acids that can help increase your testosterone and improve the quality of your semen. Examples of good fatty fish include herring, Atlantic mackerel, salmon, and sardines. 

If adjusting your diet is difficult, you can always use a quality T booster like Testogen. 

How to Treat High Testosterone in Women

There are several ways to treat high levels of testosterone in women. However, the treatment chosen will depend on the cause [13].

In many cases, the doctor will recommend a lifestyle change alongside medication.

Medication

• Progestin: Regulates periods and improves fertility in women.
• Eflornithine: Slows down and prevents the growth of facial hair.
• Spironolactone: Regulates water and salt levels and prevents excess hair growth in females.
• Metformin: Treats type 2 diabetes.
• Glucocorticosteroids: Reduces inflammation in the body.
• Hormone Replacement Therapy: Reduces high testosterone levels and weight gain in menopausal women.

Hair Removal Treatments

Treatments like electrolysis and laser therapy can control unwanted hair, although they’ll not resolve hyperandrogenism. In both cases, you need multiple treatments to complete unwanted hair removal. These treatments bear some level of risk, and you may need professional medical advice before proceeding.

Lifestyle Changes

Women who achieve a healthy body weight often reduce the symptoms of hormonal imbalances and achieve optimal health. Losing excess body weight can improve PCOS symptoms and reduce T levels in women [14]. 

You can also cut, wax, pluck, or use chemical depilatories to manage unwanted facial or body hair.

How to Decrease Testosterone Levels in Males

Decreasing testosterone in males is relatively easy. Consumption of flaxseed and any foods that destroy testosterone will decrease T levels in males [1][2]. 

Fast food with high amounts of trans fats may not only reduce your testosterone levels, it may have other harmful effects. Any food with phytoestrogen or lignans which bind to testosterone will reduce T levels in your body composition.

Also, lowering your zinc and vitamin D intake will slow down your T-hormone production and decrease your testosterone levels.

FAQs

Here are some answers to other questions you may have about flaxseed effects on testosterone.

Does Flaxseed Increase Testosterone Levels?

No, flaxseed does not increase testosterone levels. Instead, it reduces androgen levels in both men and women. 

Flaxseed prevents testosterone from converting to the more potent dihydrotestosterone, a powerful androgen that boosts testosterone effects in both men and women [7]. Furthermore, its lignans reduce the amount of testosterone in the bloodstream and cause it to become inactive.

Does Flaxseed Affect Male Hormones?

Yes, flaxseed affects male hormones, and to be specific, testosterone. As stated above, flaxseed lignans, an active component in the seeds, bind to testosterone and cause it to exit the body [7]. It also lowers free testosterone levels in men by causing it to become inactive.

Does Flaxseed Increase Estrogen in Males?

No, flaxseed does not increase estrogen levels in men. While phytoestrogen present in flaxseed is the plant version of estrogen, it has a different chemical structure. Although it may mimic the effects of estrogen, it does not increase the levels of this hormone in male bodies [7]. 

However, just like normal estrogen, phytoestrogen binds to estrogen receptors in the body.

Does Flaxseed Increase Estrogen in Females?

Surprisingly, it does not.

Although phytoestrogen in flaxseeds has a similar structure and binds to similar receptors, eating more flaxseed does not increase estrogen levels in female bodies [7]. In some cases, it even decreases it. 

Once phytoestrogens bind with estrogen receptors, the hormone itself can no longer bind with these receptors. Often, this leads to a reduction in the effects of estrogen in women.

Conclusion

Flaxseed is a nutritious food that can improve your health, prevent cancer and diabetes risks, and help you manage your stress levels. However, if you’re looking to increase your T levels or you suffer from a testosterone deficiency, it may not be the best option for you. 

To maintain reasonable T levels, keep your flaxseed consumption at a minimum.

References:

1. Demark-Wahnefried W;Price DT;Polascik TJ;Robertson CN;Anderson EE;Paulson DF;Walther PJ;Gannon M;Vollmer RT; “Pilot Study of Dietary Fat Restriction and Flaxseed Supplementation in Men with Prostate Cancer before Surgery: Exploring the Effects on Hormonal Levels, Prostate-Specific Antigen, and Histopathologic Features.” Urology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11445478/.
2. Nowak, Debra A, et al. “The Effect of Flaxseed Supplementation on Hormonal Levels Associated with Polycystic Ovarian Syndrome: A Case Study.” Current Topics in Nutraceutical Research, U.S. National Library of Medicine, 2007, www.ncbi.nlm.nih.gov/pmc/articles/PMC2752973/.
3. “Facts about Hypertension.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 19 July 2021, www.cdc.gov/bloodpressure/facts.htm.
4. Ursoniu S;Sahebkar A;Andrica F;Serban C;Banach M; ; “Effects of Flaxseed Supplements on Blood Pressure: A Systematic Review and Meta-Analysis of Controlled Clinical Trial.” Clinical Nutrition (Edinburgh, Scotland), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/26071633/.
5. “Flaxseed Stunts the Growth of Prostate Tumors.” ScienceDaily, ScienceDaily, 4 June 2007, www.sciencedaily.com/releases/2007/06/070603215443.htm.
6. A;, Prasad K;Dhar. “Flaxseed and Diabetes.” Current Pharmaceutical Design, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/26561065/.
7. Ludmila Ferreira Medeiros de França Cardozo, et al. “Prolonged Consumption of Flaxseed Flour Increases The 17Β-ESTRADIOL Hormone without Causing Adverse Effects on The HISTOMORPHOLOGY of WISTAR RATS’ PENIS.” Food and Chemical Toxicology, Pergamon, 24 Aug. 2012, www.sciencedirect.com/science/article/pii/S0278691512006199.
8. “Alcohol and the Male Reproductive System.” National Institute on Alcohol Abuse and Alcoholism, U.S. Department of Health and Human Services, pubs.niaaa.nih.gov/publications/arh25-4/282-287.htm.
9. Mehraban, Mina, et al. “A Combination of Spearmint and Flaxseed Extract Improved Endocrine and Histomorphology of Ovary in Experimental Pcos.” Journal of Ovarian Research, BioMed Central, 20 Mar. 2020, ovarianresearch.biomedcentral.com/articles/10.1186/s13048-020-00633-8.
10. Fukui, Michiaki, et al. “Glycyrrhizin and Serum TESTOSTERONE Concentrations in Male Patients with Type 2 Diabetes.” Diabetes Care, American Diabetes Association, 1 Oct. 2003, care.diabetesjournals.org/content/26/10/2962.1.
11. Okuyama H;Ohara N;Tatematsu K;Fuma S;Nonogaki T;Yamada K;Ichikawa Y;Miyazawa D;Yasui Y;Honma S; “Testosterone-Lowering Activity of Canola and Hydrogenated Soybean Oil in the Stroke-Prone Spontaneously Hypertensive Rat.” The Journal of Toxicological Sciences, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/20930468/.
12. Battaglia Richi E;Baumer B;Conrad B;Darioli R;Schmid A;Keller U; “Health Risks Associated with Meat Consumption: A Review of Epidemiological Studies.” International Journal for Vitamin and Nutrition Research. Internationale Zeitschrift Fur Vitamin- Und Ernahrungsforschung. Journal International De Vitaminologie Et De Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/26780279/.
13. UD;, Rohr. “The Impact of Testosterone Imbalance on Depression and Women’s Health.” Maturitas, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11955793/.
14. Dokras, A., Sarwer, D. B., Allison, K. C., Milman, L., Kris-Etherton, P. M., Kunselman, A. R., Stetter, C. M., Williams, N. I., Gnatuk, C. L., Estes, S. J., Fleming, J., Coutifaris, C., & Legro, R. S. (2016). Weight Loss and Lowering Androgens Predict Improvements in Health-Related Quality of Life in Women With PCOS. The Journal of clinical endocrinology and metabolism, 101(8), 2966–2974. https://doi.org/10.1210/jc.2016-1896

 

As men age, there is a natural drop in testosterone levels. It’s part of the way our body’s age, but it can have some unfortunate consequences. Not only does it get harder to build muscle and stay in shape, but it can also lead to weight gain and, even worse, trouble in the bedroom.

While nothing can really prevent the loss of testosterone, you can slow it down and stay healthier with the right kind of exercise.

Key Takeaways: Does Exercise Increase Testosterone?

• Exercise can increase testosterone.
• Men will find increasing testosterone easier than women.
• Women have to exercise more intensely.
• Less intense workouts for women can lower cortisol.
• Resistance exercises increase testosterone more than an aerobic workout.
• A good night’s sleep and a healthy diet also help.

Does Working Out Increase Testosterone in Men and Women?

There are a lot of different exercise methods or protocols out there. A few common ones effective for raising testosterone include:

1. HIIT weightlifting.
2. Tabata training.
3. Aerobic HIIT.
4. High volume training.
5. Circuit training.
6. Bodybuilding.

There’s no question that exercise can naturally increase testosterone levels, as well as levels of other steroid hormones, in both men and women [1]. The amount and type of exercise required can vary a great deal, depending on sex, age, and fitness level.

In general, men will have a much easier time getting a testosterone boost, though it gets more difficult if they’re older or less physically active men [2]. Even a small amount of resistance or aerobic exercise can raise serum testosterone levels in men.

Women have a bit of a more challenging time of it. Testosterone is a male sex hormone, which means that while everyone needs some amount to be healthy, men need more [3]. To raise testosterone levels, women generally need to reach a particular threshold of effort [4]. Short of that threshold, testosterone levels will remain lower.

HIIT Weightlifting

There’s two parts to high-intensity interval training (HIIT) weightlifting. First, there’s weight lifting, which is a type of resistance exercise. Weight training is great for building muscle mass and may be particularly effective at raising testosterone. 

The second is the HIIT aspect, which describes how to organize your workout. It just means to alternate higher intensity exercises with lower ones. For raising testosterone, four workouts of 4 minutes each work well [5]. It’s best to start with a less strenuous exercise, like lifting smaller weights or using weight machines [6].

Tabata Training

Tabata training is a more intense version of interval training [7]. As a result, it may be best reserved for people already in decent shape and have experience working out. 

It also may be a good option for women interested in boosting testosterone, as you’re sure to push yourself over that threshold.

It involves doing eight sets of intense exercises, with 10-second rest periods between. Your body ends up working at max capacity, as it can’t fully recover between exercises. 

Aerobic HIIT

This is just like the HIIT workout we described above, but focusing on aerobic exercises rather than weight training. It’s a method often used by endurance athletes. As a result, this is a great method of endurance training and helps you reach maximal aerobic exercise [8]. 

Generally, aerobic exercises are less effective at raising testosterone levels, requiring a more intense workout from both men and women [9]. 

High Volume Training

High volume training basically means adding more reps and sets to your workout routine to increase muscle mass. There doesn’t necessarily have to be a change to the intensity or type of workout. Aerobic or resistance exercises can both be high volume. This can be another good strategy for women, as it makes it more likely they will cross their ‘testosterone threshold’.

It’s important to note that while you may not increase the intensity, adding more to your workout also ups the chances you’ll overdo it or injure yourself. Start by adding just one set or a few reps, then build further as your body adjusts.

Circuit Training

Circuit training involves moving through a series of specific exercises [10]. HIIT can be a type of circuit training if you change exercises as well as intensity levels. The classic example is moving between different machines at the gym to work different muscle groups to build lean muscle mass.

Doing only aerobic exercises for circuit training may not be more effective than sticking with one, as they all are focused on your cardiovascular system. Switching between different resistance exercises or mixing aerobic and resistance exercises will be more effective.

Bodybuilding

Weight lifting is the stereotypical natural testosterone booster. Building new muscle, a process called muscle protein synthesis, requires testosterone. Lifting heavy weights will therefore trigger greater testosterone production in your body [11].

Make Your Own Routine!

There’s no reason you can’t put together your own program that works within your needs. If the goal is upping low testosterone levels, focusing on resistance training may be the way to go. As we’ve mentioned, building muscle will more easily lead to higher testosterone levels.

Rest is also important, however. It’s generally recommended to get a day of rest between workouts. That means you can do a full-body workout every other day or work different areas of the body on different days. 

How Long Does It Take for Exercise to Increase Testosterone?

For men, the increase can happen fairly quickly. As soon as you start weight training, a man’s body will kick into gear producing testosterone, growth hormone, and other hormones involved in building muscle. As men get older, testosterone hormone values will naturally drop, so older guys may need to work a little harder. 

Women face more of a challenge. The production of testosterone won’t ramp up until a woman crosses a threshold of activity, which can vary between women. It requires a more intense workout or a longer one, and the increase may not kick in for weeks or more.

However, when women stick with a less intense workout, they may still benefit as if their T levels had risen. Levels of the stress hormone cortisol will drop pretty quickly. Cortisol is usually associated with stress levels, but it’s thought that the ratio of testosterone to cortisol is what regulates muscle building and so forth [12]. 

The effect is similar to raising testosterone, but women may face various health problems if their testosterone is too high. This reaction may help prevent that.

In either case, testosterone may peak after your workout is done, as it is involved in repair and recovery after activity [13].

How Much Can Exercise Increase Testosterone?

In general, the more you exercise, the more testosterone will be increased. Muscle growth requires testosterone, so if you’re building muscle, your hormone levels will change. 

It’s tough to predict exact figures, as everyone’s body is different. Body composition and general health can make a big difference, as problems including obesity, insulin resistance, and chronic disease can impact testosterone production. 

Given the equivalent amounts of exercise, younger and middle-aged men will see a greater increase in testosterone than women and older men [2].

Which Exercises Increase Testosterone the Most?

Resistance training will naturally boost levels of testosterone more readily than aerobic workouts [14]. Resistance exercises are essentially any exercises where there is resistance against movement. So, holding extra weight like a barbell makes it more difficult to lift your arms. You can also use resistance bands, your own body weight, or other methods.

A full-body workout will also probably lead to a more significant increase in testosterone, as your body will have to supply the hormone to more areas at once, creating greater demand. 

FAQ

While body chemistry can be interesting, here are a few simple answers to common questions if you just want to get to the gym.

What Activities Increase Testosterone?

Regular exercise of any kind can increase testosterone naturally. Strength training is the most efficient method, as more testosterone will start being made almost immediately.

Other answers to the question, ‘how to increase testosterone’ include eating a healthy diet and getting enough sleep [15]. Having more sex can also help boost testosterone naturally.

Can Running Boost Testosterone?

Running can boost your levels of testosterone, though it most likely requires a longer and more intense strength training. Any sort of steady-state endurance exercise is less likely to increase your T levels, as there tends to be less muscle protein synthesis than with resistance exercises.

Running can be a good exercise, though, for a number of reasons. At the top of the list, you’re less likely to lose muscle mass if you run [16].

Does Cardio Increase Testosterone?

There may be a rise in testosterone, but it will generally require more intense exercise. However, cardio can help increase testosterone indirectly, as it makes losing weight easier.

Do Squats Boost Testosterone?

Squats are a basic sort of resistance exercise, so they can undoubtedly increase testosterone. However, a more intense workout will boost testosterone naturally.

Does Jogging Increase Testosterone?

Like running, it’s going to be harder to increase T levels by jogging. It can help in a number of ways, however.

Can Walking Increase Testosterone?

Any sort of regular exercise can be helpful, though more intense resistance exercises will be more effective. 

Does Masturbation Decrease Testosterone?

Healthy testosterone levels shouldn’t be affected by masturbation [17]. If anything, it may boost testosterone naturally, as a surge in testosterone is associated with ejaculation.

How Can I Raise My Testosterone Fast?

If you have low testosterone as diagnosed by a doctor, they may prescribe medication. Over-the-counter options can also help. Otherwise, resistance exercises, strength training, eating healthily, and a good night’s sleep are the best methods.

Conclusion

Exercise is probably the most reliable and healthiest way to increase your testosterone. In addition to the direct effect it has, working out can improve heart health, drop pounds, and make you more attractive to your preferred partner, all of which can help increase your testosterone level.

For some men, though, getting to the gym or even just working out at home is tough to schedule. Work and family responsibilities can eat up a lot of time. When that’s the case, products like Testogen, Test RX, and Testo Prime can help make up the difference in your T levels.

References:

1. Vingren, Jakob L., et al. “Testosterone Physiology in Resistance Exercise and Training.” Sports Medicine, Springer International Publishing, 23 Sept. 2012, link.springer.com/article/10.2165/11536910-000000000-00000.
2. Kraemer, William J., et al. “Acute Hormonal Responses to Heavy Resistance Exercise in Younger and Older Men.” European Journal of Applied Physiology, Springer-Verlag, Feb. 1998, link.springer.com/article/10.1007/s004210050323.
3. “Testosterone.” You and Your Hormones, www.yourhormones.info/hormones/testosterone/.
4. Uchida, Marco Carlos, et al. “Alteração Da RELAÇÃO Testosterona: Cortisol INDUZIDA Pelo TREINAMENTO De Força EM Mulheres.” Revista Brasileira De Medicina Do Esporte, Sociedade Brasileira De Medicina Do Exercício e Do Esporte, 1 June 2004, www.scielo.br/j/rbme/a/wRYhFZxqgVLqbNYzyMth55k/?format=html&lang=en.
5. Dote-Montero, Manuel, et al. “Acute Effect of Hiit on Testosterone and Cortisol Levels in Healthy Individuals: A Systematic Review and Meta‐Analysis.” Wiley Online Library, John Wiley & Sons, Ltd, 15 June 2021, onlinelibrary.wiley.com/doi/full/10.1111/sms.13999.
6. Taylor, Jenna L., et al. “Guidelines for the Delivery and Monitoring of High Intensity Interval Training in Clinical Populations.” Progress in Cardiovascular Diseases, W.B. Saunders, 24 Jan. 2019, www.sciencedirect.com/science/article/pii/S0033062019300313.
7. “What Does ‘Tabata’ Mean?” Merriam-Webster, Merriam-Webster, www.merriam-webster.com/words-at-play/what-does-tabata-mean-hiit.
8. Garzon, Raquel. “Why and How to Do Aerobic Training, Including High-Intensity INterval Training.” New Mexico State University College of Agricultural, Consumer, and Environmental Sciences, aces.nmsu.edu/pubs/_i/I112.pdf.
9. Wilkerson, J. E., et al. “Plasma Testosterone during Treadmill Exercise.” Journal of Applied Physiology, 1 Aug. 1980, journals.physiology.org/doi/abs/10.1152/jappl.1980.49.2.249.
10. Kraviz, Len. “New Insights into Circuit Training.” Circuit , www.unm.edu/~lkravitz/Article%20folder/circuits05.html.
11. Garzon, Raquel. “The Benefits of Strength Training and Tips for Getting Started.” NMSU, aces.nmsu.edu/pubs/_i/I111/welcome.html.
12. Viru, A., and M. Viru. “Cortisol – Essential Adaptation Hormone in Exercise.” International Journal of Sports Medicine, © Georg Thieme Verlag KG Stuttgart · New York, 2 Sept. 2004, www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2004-821068.
13. Fahrner, C. L., and A. C. Hackney. “Effects of Endurance Exercise on Free Testosterone Concentration and the Binding Affinity of Sex Hormone Binding Globulin (Shbg).” International Journal of Sports Medicine, © Georg Thieme Verlag Stuttgart · New York, 9 Mar. 2007, www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-971872.
14. Hawkins, Vivian N, et al. “Effect of Exercise on Serum Sex Hormones in Men: A 12-Month Randomized Clinical Trial.” Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Feb. 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC3040039/.
15. Mohammad, Beisan Ali, et al. “Associations between Sleep Deprivation and Salivary Testosterone Levels in Male UNIVERSITY Students: A Prospective Cohort Study – MAHMOUD Suleiman ABU-SAMAK, Beisan Ali Mohammad, May Ibrahim ABU-TAHA, Luai ZIDAN HASOUN, SHADY Helmi Awwad, 2018.” SAGE Journals, 13 Oct. 2017, journals.sagepub.com/doi/full/10.1177/1557988317735412.
16. Laurin, Jaime L, et al. “Long-Term Aerobic Exercise Preserves Muscle Mass and Function with Age.” Current Opinion in Physiology, Elsevier, 24 Apr. 2019, www.sciencedirect.com/science/article/pii/S2468867319300720.
17. Turgut, Hasan, and Guner Kemal Ozgur. Does Masturbation Frequency Effect Sperm Parameters? 3 July 2020, cms.galenos.com.tr/Uploads/Article_40011/JUS-7-200-En.pdf. 

 

Every man has probably heard a horror story about soy and erectile dysfunction. How accurate are these claims? Can you grow breasts from eating too much tofu or soybeans?

In this article, we’ll look at soy protein and assess its effect on testosterone. We’ll also explore if soy increases estrogen in men, and if so, to what level. 

Key Takeaways: What Does Soy Do to Men?

• Soy proteins do not increase or reduce testosterone levels in men and women.
• Although they contain phytoestrogens, soy foods do not increase the amount of estrogen in men or women.
• There are many types of soy food, varying based on cooking, fermentation, and preparation.
• Soy proteins have many nutritional benefits to the body.
• Unless consumed in excess quantities, soy proteins are generally safe to eat.

Is Soy Bad for Men?

Soy consumption isn’t bad for men. In fact, soy is a rich source of high-quality proteins and other nutrients with massive health benefits. Because of large amounts of isoflavones and plant estrogens, soy can help protect you from many chronic illnesses. 

Although many studies on high soy intakes show that these phytoestrogens can mimic estrogen, they do not increase the level of estrogen or reduce testosterone levels in men.

These misconceptions about soy arose from two unique cases where two men experienced a hormonal imbalance because of their high soy consumption. 

A 19-year-old man with type 1 diabetes on a vegetarian diet reported loss of libido, hypogonadism, and erectile dysfunction [1]. A second 60-year-old man reported gynecomastia (man breasts) [2].

It’s essential to understand that these men consumed extreme amounts of soy leading up to their diagnoses. Despite that, plenty of studies and scientific data show no connection between soy or isoflavone supplements and testosterone or estrogen levels in men [3]. 

Here are some quick ways to boost testosterone naturally.

How Much Soy Is Too Much for a Man?

Anything that ranges from 450 to 900 mg of soy isoflavones has been shown to cause side effects in men according to some studies [4]. 

That’s anywhere between 18 and 36 times the recommended daily intake. Thankfully, it’s unlikely that you’d consume that much soy in a day, anyway.

With the average soy meal averaging about 25 mg of isoflavones, you’re well within the safe range of soy intake. The typical Japanese intake is much higher, yet they report no adverse effects. Check out these activities that help you increase testosterone naturally.

Even if you ate a soy meal three times a day, you’d only have consumed approximately 75 mg of soy isoflavones. In this regard, you have little to worry about.

Is Soy Bad for Boys Going Through Puberty?

Soy is not bad for boys going through puberty. It does not exert any adverse effects on the hormonal balance of boys or affect their pubertal development [5].

Much fewer studies on the effects of soy and phytoestrogens include children. Where they’re included, sample sizes are also small.

Children who consume soy significantly reduce their risk of developing breast cancer [5]. Besides that, soy remains a source of many nutritional benefits for children. 

Soy protein isolates are also ideal for infant formula. Isolated soy protein has a purity of up to 90%, and soy formula is an excellent substitute for cow’s milk, especially if the infant is lactose intolerant [6].

Soy, Estrogen, Men: What’s the Relationship?

Scientific evidence shows no relationship between soy, estrogen, and men. Neither soy nor soy isoflavones increase the level of estrogen in men [7]. Unless consumed in morbid amounts, they have no observable effects on the hormonal balance of males. Soy does not increase or reduce testosterone levels either. Here’s how to increase testosterone naturally.

Can Soy Increase Estrogen Levels?

Soy cannot increase estrogen levels in men. Although the phytoestrogen isoflavone is present in soy, it does not increase or reduce male reproductive hormone levels either [7]. Its effects are weaker than natural human hormone estrogen, and its effects can sometimes counter normal estrogen activity.

Learn more about how to increase testosterone naturally here.

How Did the Soy Estrogen Myth Start?

The Soy Estrogen Myth began when a popular online newspaper cited a 2008 study that found that among men with low sperm counts, eating soy lowered their sperm counts even further. The study noted that soy did not lead to infertility.

However, this study had some serious limitations. They limited it to 99 men, with about 70 of them obese or overweight. It did not use a multivariate approach and soon, other studies emerged, finding no association between soy and low sperm counts.

Researches noted that there were no notable effects of soy protein on testosterone, sex hormone-binding globulin, or free testosterone levels [8].

Is Soy Healthy for Males?

Soy is a healthy food for males.

Isoflavone in soy has no adverse effects on testosterone or estrogen levels in men, making it a safe food to consume. Even when consumed in relatively high quantities, it still has marginal effects on the hormonal balance in men [8].

Men can draw many health and nutritional benefits from soy protein. You can gain muscle mass much better using soy protein than using whey protein. We look at plenty of other effects of soy protein in the next section below. Also, find out how certain diets can inhibit your ability to boost testosterone naturally here

The Facts on Soy

Here are some amazing facts about soy:

Soy Nutrition

Soy is a rich source of proteins and contains all nine essential amino acids your body requires, along with abundant plant fats and vitamins. As a protein supplement, it can help men engaged in weight and resistance training improve their strength and lean muscle.

The USDA estimates that 100 grams of cooked but unsalted green soybeans contains [9]:

• 6.5 grams of fat
• 4.2 grams of fiber
• 11.04 grams of carbs
• 12.4 grams of proteins and;
• 141 kilocalories

Soy is also rich in minerals including:

• Calcium
• Phosphorus
• Potassium
• Iron
• Thiamin

Many soy sources also contain sufficient amounts of polyphenols. As a type of antioxidant, polyphenols have several benefits, including protecting your body from heart disease, stress, and cell damage.

Isoflavones, the phytoestrogens present in soy foods, can attach themselves to estrogen receptors, causing many health benefits.

Types of Soy Products

You can find soy in many products including [10]:

1. Soybeans: These are whole soy seeds that grow in a pod and mature into hard dry beans similar to other legumes. Soybeans are usually yellow, although some are brown or black.
2. Edamame: These are soybeans harvested while still green and sweet-tasting. Many people consume edamame as a snack or vegetable after boiling for about 20 minutes in slightly salted water.
3. Soy milk: When you soak soybeans, grind them until fine and strain them, you end up with soy milk or soybean milk.
4. Tofu:Tofu is soybean curd, made from fresh soy milk and a coagulant. It has a mild flavor and can absorb the flavors of other foods, including spices and marinades.
5. Soy Nuts: Soy nuts result from soaking whole soybeans in water and roasting them until brown
6. Miso: This Japanese soy paste has a rich salty taste and is often used to flavor a variety of foods, sauces and dressings. It can also be an excellent marinade.
7. Soy sauce: This popular sauce results from fermenting and straining soybeans. It has a rich salty flavor. You can also mix it with other ingredients to end up with Tamari, Shoyu or Teriyaki sauce.
8. Tempeh: You can mix soybeans with other grains (like rice or millet), ferment and press them into a cake with a nutty or smoky flavor. It has a chunky and tender texture and can be cut into slices, used as a marinade or grilled. You can also add it to casseroles and soups.
9. Textured soy protein (TSPs): TSPs are products made from textured concentrates, soy flour and spun soy fiber.
10. Meat alternatives: Many animal protein substitutes use soy protein or tofu to imitate meat in burgers, sausages, hot dogs, and bacon.

Find out more about other cereals that can hinder your ability to boost testosterone naturally.

Soy Benefits

Here are the benefits of adding soy to your varied diet:

1. Reduces risk of heart disease
2. Helps lower blood pressure
3. Helps reduce blood sugar
4. May improve bone health
5. May help in managing obesity
6. May help reduce cholesterol levels
7. May reduce risk of some cancers

Reduces Your Risk of Heart Disease

Adding soy to your traditional diet can significantly reduce your risk of cardiovascular disease. Soy isoflavones help prevent your blood vessels from swelling and also improve their elasticity. These two factors help protect your heart from strain.

Other studies also show that soy food can reduce your risk of stroke and heart disease by 20% and 16% respectively. Soy-rich diets reduce your risk of death from heart disease by up to 15% [11].

Helps Lower Your Blood Pressure

Isoflavones play a massive role in lowering your blood pressure. In some studies, a daily intake of up to 153 mg of soy isoflavone can reduce your blood pressure by 3- and 6-mm Hg in people suffering from hypertension [12].

However, the jury is still out on whether these findings apply to people with normal blood pressure.

Fermented soy foods contain healthy amounts of arginine, an amino acid that helps reduce blood pressure. It also has other health benefits, like helping injuries heal, improving blood flow, and boosting the function of your immune system.

Arginine present in soybeans can also help with erectile dysfunction and help the kidneys in removing waste.

Helps Reduce Your Blood Sugar

Isoflavones also help you reduce insulin resistance, a condition that often leads to type 2 diabetes. Adding soy protein to your diet can lower blood sugar in people with this type of diabetes [13].

It also helps people with metabolic syndrome reduce their risk of type 2 diabetes, heart disease, and stroke. While there isn’t a strong link between blood sugar control and soyfoods in type 2 diabetics and healthy people, more research will help establish a better relationship.

May Improve Bone Health

Low estrogen levels can cause osteoporosis in postmenopausal women [14]. This condition results from reduced estrogen production which causes calcium to leach from the bones. Isoflavones contain phytoestrogens, which bind with estrogen receptors the same way human estrogen would.

Soy foods can be a useful alternative to hormone replacement therapy, which aims to replace estrogen in the body. It helps premenopausal women reduce side effects like hot flashes. Unlike HRT which may have some severe side effects, soy isoflavones are a better option for postmenopausal women.

May Help in Managing Obesity

A study conducted in 2019 on rats showed that soy isoflavone intake helped prevent fat from building up around body organs [15]. Although these results need further review and research, they look promising in helping human beings manage obesity.

May Help Reduce Cholesterol Levels

Diets rich in soy proteins can help you reduce LDL (bad) cholesterol and improve HDL (good) cholesterol levels. Besides that, soy-based foods have extremely low amounts of saturated fat.

While some studies show that an intake of about 25 grams of soy food may help reduce LDL cholesterol by about 3%, these reductions may be larger especially where people replace animal protein with soy protein [16].

A reduction in LDLs and an increase in HDL cholesterol is beneficial to people with high-risk factors of type 2 diabetes, obesity, and heart disease.

May Reduce Risks of Some Types of Cancer

In men, soy consumption helps reduce the risk of prostate cancer. It also helps reduce breast cancer risk, as well as risks of other cancers like digestive tract and cardiovascular cancers.

Dangers of Soy

Soy is safe, but it may have mild-to-moderate effects on other people:

1. Effects on thyroid function
2. Many soy products are genetically modified organisms (GMOs)
3. Can effects digestion
4. Soy can interfere with certain medications
5. Allergy

Effects on Thyroid Function

Some types of isoflavones, like genistein, may prevent thyroid hormone production in some cases. Furthermore, goitrogens present in soy can prevent iodine absorption, inhibiting thyroid function.

However, these studies involved animals, many of which need more analysis. Studies carried out on human subjects show that soy isoflavone intake has little effect on thyroid hormone levels or thyroid function [17].

Most Soy Products Are Genetically Modified Organisms (GMOs)

90% of all soybeans produced in the US are genetically modified—so stick to organic whenever possible. There’s much controversy surrounding GMOs, including their short- and long-term effects on humans. Besides that, their levels of intake are still debatable [18].

Certain soy GMOs can withstand the glyphosate pesticide, they may also contain glyphosate residue, which can have adverse effects on your health. Additionally, they have poorer nutrient quality when compared to organically produced soybeans.

Effects on Digestion

Soybean agglutinins are an antinutrient that can negatively affect digestion by altering the structure and barrier function of the human gut. It may also destroy the healthy microbiome in your digestive system [7].

However, you can easily counter these negative effects by cooking, processing, soaking or fermenting soybeans before you eat them.

Contraindications With Certain Medications

Fermented soy proteins in soy sauce and tofu have high levels of tyramine, an amino acid that helps regulate blood pressure. Your body breaks down tyramine to monoamine oxidase. However, some depression medication can cause your body to decrease the breakdown of tyramine.

This hindrance has the potential to raise your blood pressure to dangerous levels. If you’re taking depression medication such as phenelzine (Nardil) or tranylcypromine (Parnate), avoid soy products with high levels of tyramine.

Soy Allergy

Some people may have allergic reactions to soy proteins. These allergies are often triggered by glycinin and conglycinin, proteins found in almost all soy products. However, soy allergy is quite rare in adults, and most children grow out of it by the time they’re 10 [5].

FAQ

Here are some questions people often ask about soy.

Is Soy Bad for Testosterone?

No, soy isn’t bad for your testosterone levels. Besides that, soy protein does not increase or reduce t levels in the human body. 

Although its phytoestrogens can bond with estrogen receptors in similar fashion to human estrogen, they produce marginal effects. They neither increase or reduce estrogen levels in men or women. Sometimes, soy even has antiestrogenic effects.

Does Soy Cause Erectile Dysfunction?

No, it does not. There is no scientific basis to back this claim up. In the singular case where a young man reported erectile dysfunction and hypogonadism due to soy protein, it had little to do with soy. When he changed his diet, these symptoms disappeared. Phytoestrogens do not inhibit or weaken testosterone function, and therefore cannot cause ED in men.

Instead, soy protein can reduce the risk of prostate cancer by producing a prostate-specific antigen that stops the growth of cancer cells.

Does Soy Really Increase Estrogen?

No, soy does not increase estrogen in men or women. While phytoestrogens can activate your body’s estrogen receptors, it has a much weaker chemical composition than human estrogen. If there’s little estrogen, isoflavones activate estrogen receptors to mitigate this shortage. Where estrogen is abundant, isoflavones work against natural estrogen and limit its effects.

Can Soy Make a Man Feminine?

Soy cannot feminize a man. The phytoestrogen present in soy is too mild to influence any real hormonal changes. The isoflavones present in soy, even in excess amounts are unable to reduce testosterone levels in men or increase estrogen enough to make a change. On the rare occasion they reduce testosterone levels or increase estrogen, the effects are mild and easily reversible.

Does Soy Cause Man Breasts?

No, soy cannot cause man breasts. There aren’t enough isoflavones in soy foods or soy supplementation to make any physiological changes in men. Soy consumed even in excess amounts cannot reduce your t levels or increase your estrogen levels in a significant way.

Is Soy Bad for Your Gut?

No, soy isn’t bad for your gut. Although many fermented soy foods may contain agglutinins that may affect your body’s ability to absorb some essential nutrients, you can often cook, boil or ferment these antinutrients away before consuming soy proteins. Other than that, soybeans are a rich source of proteins, minerals, plant fats, and fiber, all of which are good for the gut.

Conclusion

Unlike popular belief, soy proteins are generally safe to consume, even in large quantities. They do not destroy testosterone or increase estrogen in men. Instead, soy proteins are a rich source of proteins and other nutrients. 

Their phytoestrogens have many health benefits, preventing people with metabolism risk factors from dangerous illnesses and cancers. Supplement your diet with soy proteins, there’s nothing to worry about. If you’re looking to increase your t-levels further, you can use a natural testosterone booster like Testogen. 

References

1. DG;, Siepmann T;Roofeh J;Kiefer FW;Edelson. “Hypogonadism and Erectile Dysfunction Associated with Soy Product Consumption.” Nutrition (Burbank, Los Angeles County, Calif.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21353476/.
2. JE;, Martinez J;Lewi. “An Unusual Case of Gynecomastia Associated with Soy Product Consumption.” Endocrine Practice : Official Journal of the American College of Endocrinology and the American Association of Clinical Endocrinologists, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/18558591.
3. “Straight Talk about Soy.” The Nutrition Source, 3 Mar. 2021, www.hsph.harvard.edu/nutritionsource/soy/
4. Messina, Mark. “Soybean Isoflavone Exposure Does Not Have Feminizing Effects on Men: a Critical Examination of the Clinical Evidence.” Https://Www.fertstert.org/Article/S0015-0282(10)00368-7/Pdf, MODERN TRENDS, 1 May 2010, www.fertstert.org/article/S0015-0282(10)00368-7/pdf.
5. D;, Messina M;Rogero MM;Fisberg M;Waitzberg. “Health Impact of Childhood and Adolescent Soy Consumption.” Nutrition Reviews, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28838083/.
6. Astawan, Made, and Ayu P.G Prayudani. “The Overview of Food Technology to Process Soy Protein Isolate and Its Application toward Food Industry.” World Nutrition Journal, vol. 4, no. 1, 2020, p. 12., doi:10.25220/wnj.v04.s1.0003.
7. Barrett, Julia R. “The Science of Soy: What Do We Really Know?” Environmental Health Perspectives, National Institute of Environmental Health Sciences, June 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC1480510/.
8. Reed, Katharine E., et al. “Neither Soy nor Isoflavone Intake Affects Male Reproductive Hormones: An Expanded and Updated Meta-Analysis of Clinical Studies.” Reproductive Toxicology, Pergamon, 28 Dec. 2020, www.sciencedirect.com/science/article/pii/S0890623820302926.
9. “FoodData Central Search Results.” FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/1100447/nutrients.
10. UCSF Health. “A Guide to Foods Rich in Soy.” Ucsfhealth.org, UCSF Health, 22 June 2021, www.ucsfhealth.org/education/a-guide-to-foods-rich-in-soy.
11. Yan Z;Zhang X;Li C;Jiao S;Dong W; “Association between Consumption of Soy and Risk of Cardiovascular Disease: A Meta-Analysis of Observational Studies.” European Journal of Preventive Cardiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28067550/.
12. Liu XX;Li SH;Chen JZ;Sun K;Wang XJ;Wang XG;Hui RT; “Effect of Soy Isoflavones on Blood Pressure: A Meta-Analysis of Randomized Controlled Trials.” Nutrition, Metabolism, and Cardiovascular Diseases : NMCD, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21310599/.
13. Fang K;Dong H;Wang D;Gong J;Huang W;Lu F; “Soy Isoflavones and Glucose Metabolism in Menopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Molecular Nutrition & Food Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27004555/.
14. Sathyapalan T;Aye M;Rigby AS;Fraser WD;Thatcher NJ;Kilpatrick ES;Atkin SL; “Soy Reduces Bone TURNOVER Markers in Women during EARLY Menopause: A Randomized Controlled Trial.” Journal of Bone and Mineral Research : the Official Journal of the American Society for Bone and Mineral Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27465911/.
15. Velasquez, Manuel T, and Sam J Bhathena. “Role of Dietary Soy Protein in Obesity.” International Journal of Medical Sciences, Ivyspring International Publisher, 26 Feb. 2007, www.ncbi.nlm.nih.gov/pmc/articles/PMC1838825/.
16. Tokede, Oluwabunmi A, et al. “Soya Products and Serum Lipids: A Meta-Analysis of Randomised Controlled Trials.” The British Journal of Nutrition, U.S. National Library of Medicine, 28 Sept. 2015, www.ncbi.nlm.nih.gov/pubmed/26268987.
17. Otun, Jemiliat, et al. “Systematic Review and Meta-Analysis on the Effect of Soy On Thyroid Function.” Scientific Reports, Nature Publishing Group UK, 8 Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6408586/.
18. “Recent Trends in Ge Adoption.” USDA ERS – Recent Trends in GE Adoption, www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-us/recent-trends-in-ge-adoption.aspx.

 

It’s frustrating when we can’t increase our muscle mass, lose weight or think clearly due to low testosterone. As the main male sex hormone, a deficiency can impair reproductive function, lowering sperm count and sperm production, and knocking out sex drive too. It’s also frustrating when the only options seem to be steroids, which may cause more side effects than benefits. 

What if there were natural ways to increase testosterone? Read on to learn more about how to increase testosterone with 14 testosterone-boosting foods. 

Key Takeaways: Foods That Boost Testosterone

• Beef and oysters are rich in the mineral zinc, an essential nutrient that helps testosterone levels.
• The omega-3 fatty acids in oily fish and tuna keep testosterone levels high by making the testes more responsive to FSH and LH, hormones released by the pituitary gland.
• Pomegranates, olive oil and onions don’t just keep your antioxidant levels up, but maintain testosterone levels too.
• Many of testosterone’s plant pals work by inhibiting aromatase, an enzyme that converts the hormone to estrogen.
• Insulin resistance can reduce the ability of the testes to generate testosterone.

14 Foods That Boost Testosterone

Here are 14 testosterone-boosting foods:

1. Egg yolks
2. Beef
3. Shellfish
4. Fatty fish
5. Tuna
6. Oysters
7. Extra virgin olive oil
8. Pomegranates
9. Fortified plant milks
10. Onions
11. Leafy green veggies
12. Beans
13. Fortified dairy milk with vitamin D
14. Fortified cereals

1. Egg Yolks

Throwing out egg yolks in favor of egg whites’ protein content was once a fitness trend. However, a study comparing whole eggs to egg whites found that leaving in the egg yolks increased muscle strength and testosterone while reducing body fat [1]. 

Egg yolks are a rich source of arachidonic acid, which assists the testes in testosterone production. They are also great sources of nutrients such as fat-soluble vitamins, improving your overall health [1]. 

2. Beef

Beef is an effective and delicious whole-food source of protein that may also boost testosterone naturally. A small trial of six elite athletes demonstrated that beef was more effective in increasing muscle size and testosterone than a calorie-equivalent carbohydrate supplement [2]. 

With beef, their testosterone-to-cortisol ratio (TCR) improved from 0.31 to 0.4 over a period of eight weeks. The TCR of the carbohydrate group fell slightly, from 0.4 to 0.38. However, beef did not improve iron status [2]. Beef is also a rich source of zinc, which prevented a decline in testosterone after intensive exercise in male athletes [3][4]. 

3. Shellfish

Some shellfish, such as king crab, lobster, and clams, are high in zinc [3]. Zinc increases testosterone by reducing its conversion to estrogen, by inhibiting the aromatase enzyme. Lab research on the meat and shell powders of blood clam, Asian green mussel, and the (rare) mud creeper found that they were able to significantly boost testosterone levels [5]. 

The zinc content of certain shellfish is likely the main reason why they have been used in traditional medicine, including modern integrative practice, to enhance male fertility [5]. 

4. Fatty Fish

Regularly enjoying oily fish, including salmon, mackerel, and herring are linked with better sperm counts and function. As for which nutrients play the largest role in these benefits, a population study suggests that omega-3 fatty acids pull much of the weight. Men taking fish oil had 8% higher testosterone to luteinizing hormone (LH) levels, as well as lower FSH and LH [6]. 

These men also had higher sperm counts and larger testes compared to those who didn’t take fish oil. The longer they had been taking fish oil, the higher their sperm counts. Oily fish’s omega-3 fatty acid content is thought to increase the sensitivity of testosterone-producing cells to FSH and improve sperm health [6].

5. Tuna

Tuna gets its own category, as it isn’t considered an oily fish. However, tuna species such as yellowfin and frigate tuna are good sources of omega-3 fatty acids and protein—tuna is particularly high in DHA [7]. 

DHA and EPA, the other anti-inflammatory fatty acid fish are known for, may increase testosterone in men but not women. DHA-enriched fish oil boosted testosterone by an average of 1.95nmol/L and was effective regardless of age. 

It is thought that EPA and DHA are aromatase inhibitors too, as one of the anti-inflammatory pathways they act on prevents the enzyme from making estrogen [8]. 

6. Oysters

Oysters are perhaps the highest natural food source of zinc, with Atlantic oysters measuring at 77.35mg per 85-gram serving in one study [3]. As written above, zinc can protect your testosterone production in times of stress such as heavy exercise [4]. 

Additionally, the Pacific oyster (Crassostrea Gigas) may have other benefits in testosterone production. Partially-digested proteins from the oyster are shown to increase testosterone levels in laboratory research. One way is by boosting the function of some genes responsible for sex hormone release [9]. 

7. Extra Virgin Olive Oil 

Extra-virgin olive oil is well-known for its potential cardiovascular benefits, but what about men’s health? A study testing the effects of extra-virgin olive oil and virgin argan oil on healthy men showed that olive oil may boost testosterone levels by 17.4%, and luteinizing hormone by 42% [10]. 

The protective antioxidant effects of the oils’ vitamin E content were thought to be partly behind their testosterone-boosting properties. Vitamin E may guard the Leydig cells of the testes against oxidative stress, which would otherwise damage them [10]. 

8. Pomegranates

Pomegranates appear to be a mixed bag when it comes to being a testosterone-boosting food. Research does suggest that they are aromatase inhibitors, preventing testosterone from being converted to estrogen and promoting a healthy balance of hormones [11]. 

On the other hand, pure pomegranate juice may reduce testosterone when taken right after exercise. This is similar to other studies showing that antioxidants should be separated from exercise, as their beneficial effects work in opposing pathways [12]. 

9. Fortified Plant Milks 

Plant milks are increasingly popular for both ethical reasons and to avoid lactose and casein, which many people are intolerant to. These are often fortified with nutrients so they can match the health benefits of dairy milk.

If you can’t have dairy milk, it’s best to find calcium-fortified plant milk to prevent deficiency. Besides its bone-building benefits, calcium may increase testosterone too. A study of 30 male athletes found that calcium boosted the rise in testosterone that comes with exercise. It is thought that this benefit comes from calcium’s effects on gonadotropin pathways [13].  

10. Onions

Antioxidant-rich onions may fight low testosterone levels in several ways. They appear to protect the testes against inflammation and oxidative stress, and increase nitric oxide, which opens the blood vessels serving the testes. This may have the added bonuses of helping to create erections, reducing fertility issues, lowering blood pressure, and improving heart health. 

Onions may act directly by increasing luteinizing hormone too, which stimulates the testes to make testosterone [14]. For these reasons, a study on older men demonstrated that taking onion extract for four weeks significantly increased testosterone. Larger studies are needed, although the results are promising [14]. 

11. Leafy Green Veggies

Leafy greens, such as spinach and kale, are great food sources of magnesium, which boosts testosterone. A study of taekwondo practitioners and a control group found that magnesium supplements increased testosterone in both groups, but had a stronger effect in the athletes [15]. 

At rest after supplementation, the athletes had 18% higher free testosterone compared to non-supplemented athletes. While testosterone increases with exercise, taking magnesium led to more testosterone. Magnesium is involved in hundreds of physiological processes, including energy production and moderating stress response [15]. 

12. Beans

Certain types of beans may help increase testosterone too. Velvet beans (Mucuna pruriens) act indirectly as a natural testosterone booster, by reducing the stress hormone cortisol and increasing dopamine. Dopamine kicks off gonadotropin-releasing hormone (GnRH) production, which boosts testosterone [16]. 

13. Fortified Dairy Milk with Vitamin D 

Research on Malaysian men found that higher vitamin D levels were linked to higher testosterone, independently of age and ethnicity. The results were dependent on body weight, while other research suggests that vitamin D only increases testosterone in overweight men [17].

In a clinical trial of 200 men, taking 3,332 IU of vitamin D led to a 25% rise in total testosterone levels, from 10.7nmol/L to 13.4nmol/L [18]. 

14. Fortified Cereals 

Some breakfast cereals are fortified with a range of vitamins and minerals, such as zinc, iron, and vitamin D. 

As written above, vitamin D supplementation may raise testosterone levels by as much as 25%, when used in high doses [18]. Zinc can boost testosterone naturally and safeguard its production during times of stress, such as heavy exercise [4]. Taking these nutrients together may bring you more gains than one supplement alone. 

6 Foods That Increase Testosterone and Lower Estrogen

If you have too much estrogen and not enough testosterone, you can solve two problems at once with aromatase-inhibiting foods.

1. Oysters are the richest source of zinc, sometimes measuring up to 77mg per serving in the case of Atlantic oysters [3]. Zinc inhibits the aromatase enzyme, so testosterone is not converted to estrogen.
2. White button mushrooms are shown in lab research to reduce aromatase in multiple cellular pathways [19]. They also taste great when cooked and served with steak! 
3. Cabbage and other cruciferous vegetables contain indole-3-carbinol and diindolylmethane (DIM), well-known for their potential to fight breast cancer. They may also be little-known testosterone-boosting foods, as they work as powerful aromatase inhibitors [20]. 
4. Green tea is high in the phytochemical EGCG, another aromatase inhibitor. Population studies show that green tea lovers can have lower estrogen levels. In lab research, EGCG has inhibited aromatase by up to 56% [21]. 
5. Grapefruit contains naringenin, which can also help restore healthy hormone levels by inhibiting aromatase. Avoid if you are on prescription drugs [21]. 
6. Pomegranates are another aromatase-inhibiting fruit, also mentioned above, that can keep sex hormones at normal levels [11]. To maintain their status as testosterone-boosting foods, avoid consuming right before or after exercise [12]. 

What Foods Destroy Testosterone?

The 6 key problem foods are [22]:

1. Bread; together with pastries, was given the highest weighting
2. Pastries, packed with carbs, dairy and sugar
3. Dairy products
4. Added sugar
5. Takeout and processed foods, which are typically higher in calories than homemade meals 
6. Alcohol, according to a number of studies [23]

Research demonstrates that dietary patterns associated with insulin resistance can impair testicular function. The testes respond to insulin, and if they become resistant to the hormone, testosterone synthesis falls.

What Is the One Food That Kills Testosterone?

Alcohol contributes to low testosterone at multiple points in its pathway. First, in the hypothalamus, it reduces gonadotropin-releasing hormone (GnRH). Furthermore, it affects both the production and function of luteinizing hormone (LH), partly by reducing GnRH [23]. 

Alcohol directly affects testosterone levels too, by increasing conversion to estrogen, increasing cortisol, and impairing its production in the testes [23]. 

What Is the Best Booster for Testosterone?

Supplementation is another way to increase testosterone levels naturally, without resorting to testosterone replacement therapy. Three supplements we recommend are Testogen, Testo Prime, and TestRX. 

• Testogen includes D-aspartic acid, fenugreek, zinc, and vitamin D, along with energizing Korean red ginseng. 
• Testo Prime consists of the same ingredients as Testogen, along with green tea extract and pomegranate to keep estrogen down. 
• TestRX contains D-aspartic acid and fenugreek, as well as specific forms of zinc, magnesium, and vitamin B6 intended to increase testosterone levels.

FAQ

What are the most important things to know about testosterone-boosting foods?

Which Foods Increase Testosterone the Most?

Foods rich in zinc and omega-3 fatty acids appear to increase testosterone the most. Correcting zinc deficiency and optimizing your levels of the mineral can prevent aromatase from giving you lower testosterone [5]. Omega-3 fatty acids increase sensitivity to FSH, which triggers testosterone release [6].

Beef, oily fish, tuna and oysters stand out among the best testosterone-boosting foods. 

Which Fruits Increase Testosterone the Most? 

While animal products are the best for maintaining healthy T levels, aromatase-inhibiting fruits such as pomegranate and grapefruit may be effective [11][21]. 

Do Bananas Increase Testosterone?

Further research on humans is needed, but the root of the banana plant may increase testosterone levels. Studies on rats suggest that an extract could boost testosterone naturally while reducing the need for FSH and LH’s stimulatory effects [24].

Does Lowering Estrogen Increase Testosterone?

Lowering estrogen can increase testosterone. For example, the use of aromatase inhibitors boosts testosterone by reducing its conversion to estrogen. Drugs that block the actions of estrogen are also used to increase testosterone, as they cannot inhibit FSH and LH production [25]. 

Conclusion 

If you’re struggling with low testosterone, there are ways to raise your T levels without resorting to risky steroid hormone supplements. A balanced diet is always best for sexual function and overall health, but animal products such as beef, oily fish, and oysters lead the way. Some fruits and vegetables help out too, with protective antioxidants and aromatase-inhibitors.

If your sex drive still suffers and levels of key hormones are imbalanced despite making dietary changes, supplements such as Testogen, TestRX, and Testo Prime may help. 

References

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