The quality of semen has deteriorated dramatically in the last 40 years, according to scientific research. Symptomatic of this is male infertility or hypogonadism—a condition in which the body produces insufficient testosterone, the male hormone that supports masculine growth, sperm health, and reproductive performance.
High-fat diets and unhealthy modern lifestyles correlate with the significant differences in male fertility rates in recent years. This article discusses the best and worst dietary choices for you to take care of your testosterone levels.
Key Takeaways: Foods That Lower Testosterone
- There is substantial evidence concerning the relationship between nutrition and testosterone levels in men.
- Diet may affect hormones directly, and it is logical to think about what you eat in relation to your hormone production.
- Poor overall health and low serum testosterone levels are connected and strongly influenced by lifestyle.
- Obesity and type 2 diabetes come with a significant risk of male hypogonadism.
- Specific types of foods reduce testosterone, though if consumed in moderation, the effects are usually temporary.
- Long-term damage to testosterone and sperm count is caused by prolonged substance abuse and unhealthy dietary habits.
Testosterone Killing Foods
There are 10 foods that are scientifically shown to lead to low testosterone levels:
- Alcohol
- Vegetable oil
- Sugar
- Baked goods
- Trans fats
- Certain nuts
- Flaxseed
- Licorice root
- Mint
- Fried and processed foods
1. Alcohol
Excessive alcohol intake and substance abuse cause a reduction in reproductive hormones in men. It is thought that binge drinking causes acute hormonal responses meaning a rapid, short-term decrease in testosterone, due to its immediate effect on the pituitary gland, which produces hormones.
Prolonged alcoholism is associated with many adverse reproductive health effects in men, including a reduction in sperm quality, sexual performance, and sex drive, as well as reduced testosterone levels [1].
2. Vegetable Oil
Research in rats about the consumption of vegetable oils and its relationship with reproductive performance shows that unsaturated fats notably decrease serum testosterone levels and affect sperm.
In one study, rats were fed with a high fatty acid intake such as sunflower oil, rapeseed oil, and hydrogenated vegetable fat [2]. Their offspring were studied to analyze what impact it had on the future generation. The results showed that the male rats fed on this diet conclusively had lower testosterone levels, and the litters were negatively affected due to a reduction in sperm quality.
3. Sugar
Sugar-sweetened beverage intake is significantly associated with low serum testosterone in adult males aged 20–39 years old in the United States [3].
There is a relationship between men with lower serum testosterone and those with type 2 diabetes caused by high sugar intake for prolonged periods.
Fructose and high-fructose corn syrup in large quantities load the body with glucose. As a result, they can lead to insulin resistance, inflammation, and increased risk of chronic diseases such as cardiovascular disease and reduced testosterone.
For how long after eating a large amount of sugar will testosterone levels remain affected?
4. Baked Goods
Homemade baked goods are less likely to reduce testosterone levels than shop-bought products high in trans fat or fructose and other refined sugars.
Research on adolescent rats about the connection between high fructose consumption, sperm count, and testicular volume, which is also connected with fertility, shows a two-fold decrease in testosterone levels compared with a healthier diet [4].
5. Trans Fats
Trans fats can be found in food products that have been processed so that vegetable oils can be made into a solid mass. Margarine is an example. These dietary fats are exceptionally difficult for the body to store and increase the risk of cardiovascular diseases when consumed regularly.
As with vegetable oils, there is a proven strong relationship between consumption of these types of fatty acids and low levels of testosterone [2]. Processed unsaturated fats are associated with reduced testosterone levels due to their health effects.
6. Certain Nuts
Certain types of nuts are said to increase testosterone levels, such as brazil nuts; however, scientific research suggests that walnuts have the opposite effect.
An experiment measuring sex hormone-binding globulin (SHBG) in groups of participants who ate a high number of walnuts or almonds showed an increase in the walnut eating group [5]. The presence of SHBG means that there are fewer available sex hormones in the body because it binds the reproductive hormones together, lowering testosterone levels in the blood.
It is worth noting that the results of this study were not drastic and consumption of nuts is an integral part of a healthy diet. The results also showed a positive impact on the cholesterol of its participants due to eating walnuts and almonds. In addition, there was an increase of monounsaturated fatty acid in the blood, which are a healthy type of fat.
7. Flaxseed
In the limited research available about flaxseed’s effects on testosterone, men looking to boost testosterone naturally beware. Findings suggest flaxseed has a ‘profound impact’ on androgen levels and androgen receptors [6].
Androgen deficiency in men causes sexual problems, and inversely in women, high androgen levels can stop ovaries working as they should. Therefore, flaxseed has been tested as a treatment for men with prostate cancer and women with polycystic ovarian syndrome (PCOS) because of its ability to kill free testosterone.
8. Licorice Root
The relationship between eating licorice and testosterone production is not confirmed. In research directly addressing the question of whether licorice consumption lowers testosterone levels, there was a slight reduction but not a significant difference. The paper also acknowledges that a similar study showed no change in testosterone levels [7].
However, licorice and other plant-based remedies are said to affect hormone levels in various pieces of research over time. As such, it has been suggested as one of many alternative remedies for menopausal symptoms in women, which aim to increase estrogen production [8].
9. Mint
In studies about the treatment of polycystic ovary syndrome (PCOS) in women, there is evidence that spearmint can be used to lower testosterone levels. This is because it has antiandrogen properties, which negatively affect sex hormones in men [9].
However, this is an under-researched area, and it is unlikely that the quantity needed to impact testosterone levels would be consumed in a real-life setting.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224956/
10. Fried and Processed Foods
Consumption of processed and fried foods strongly affects testosterone levels. For example, in a large-scale medical study of men with chronic kidney disease associated with a poor diet and closely related to below-average testosterone levels, the analysis showed conclusively that a fried-processed dietary pattern kills testosterone [10].
Does Soy Lower Testosterone?
It is unclear whether soy foods significantly affect hormone levels. Some studies show no correlation, while others find a slight impact on T levels and men who drink soy products [11] [12] [13]. However, most research shows that you would have to consume excessive amounts of soy to impact testosterone, and a 2009 meta-review concluded it had negligible effects on reproductive hormones in young healthy men [14].
For men using protein supplementation to boost testosterone naturally and increase muscle mass while training, there have been concerns regarding consumption of soy protein and the production of estrogen. Testosterone is essential to those building muscle mass due to its role in synthesizing protein in the body.
As such, research is available about the effects of soy proteins on estrogen receptors and SHBG. In the findings, the men who drank whey protein isolate to increase muscle size and weight did not see a difference in their SHBG content. There were no notable differences between the groups in the hormone estrogen level [15].
What Food Kills Testosterone the Most?
The foods that kill testosterone include:
- High-calorie foods.
- Food high in saturated fats, unsaturated fats, and trans fats.
- Artificial sweets or refined sugars.
- Foods containing a lot of sodium or salt.
- Refined carbs.
- Processed meals.
This list is to identify food groups more than certain foods that may kill testosterone. If you’re trying to boost your testosterone hormone levels, it will benefit you to think of a testosterone-associated dietary pattern instead of specific snacks. Evidence suggests longer-term dietary habits have the most significant impact [16].
Poor weight control affects the metabolic and endocrine parameters, which is the relationship between the metabolism and the endocrine system. Obesity affects the body’s ability to regulate hormones due to insulin resistance; therefore, overweight and obese men are more likely to have low testosterone.
Weight gain and your insulin levels directly affect your hormones, so it is logical to start by changing what you eat. There are health risks associated with both a bad diet and long-term deterioration of testosterone levels. Adverse effects from a bad diet include type 2 diabetes, and from reduced free testosterone levels, you may experience hair loss and exhaustion.
Besides testosterone killer foods, excessive alcohol consumption also has the highest risk of destroying male sex hormones; therefore, cutting down on alcoholic drinks would be an excellent way to boost testosterone naturally.
Which Food Increases Testosterone the Most?
Foods that increase testosterone are rich in certain minerals such as zinc and selenium, vitamin D, polyunsaturated fatty acids (or omega 3), and antioxidant vitamins. These properties are most often found in vegetables and fruit, fish and seafood, nuts, seeds, olive oil, whole-grain products, poultry, and low-fat dairy products and are a great way to boost testosterone naturally.
Phytoestrogen isoflavones have been said to have a positive effect on reproductive health. They are found in legumes and red clover that are widespread in Asia. It is also said to have health benefits on the cardiovascular system and can play a role in weight loss [17].
There are other benefits to a healthy diet, including the reduction of free radicals that lead to cell damage. Foods with healthy fatty acid or polyunsaturated fatty acids found in fish enhance brain function, and overall, young healthy men have higher levels of reproductive hormones.
Even with obese men, health trials show that testosterone plasma levels can significantly increase after just eight weeks of dieting and eating well [18].
How To Boost Testosterone Naturally
A healthy balanced diet and regular exercise are key to positively affect testosterone levels. Physical exercise and general fitness will help you increase testosterone naturally.
There is more to know about how to increase testosterone naturally. Supplements such as Testogen, Test RX, and Testo Prime are capsules designed to give high concentrations of naturally occurring testosterone boosters. They are said to increase stamina and energy levels due to their testosterone-enhancing effects.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5870326/
If you are unsure which one would be best for you, check out an alternative natural testosterone booster.
Supplements contain vitamins, for which there is scientific evidence of impact on men’s sex hormones. Ascorbic acid treatment is when vitamin C supplements are used to cure diseases caused by vitamin C deficiency, and studies suggest that it can also increase the reproductive traits of males [19].
Similarly, vitamin D deficiency is related to low testosterone levels, and research suggests a relationship between taking vitamin D and boosting testosterone [20].
FAQ
What Are the 4 Foods That Kill Testosterone?
Four foods that kill testosterone are:
- Margarine and processed vegetable oils containing trans fat.
- Fried and fast foods.
- Processed foods.
- High sugar content foods, especially refined sugar like fructose.
What Foods Raise and Lower Testosterone?
Processed, fried foods and anything that contains a lot of sugar, salt, or oil are most highly associated with a reduction in serum testosterone.
A balanced diet including healthy fats, such as omega 3 found in fish, as well as green leafy vegetables, nuts, and whole-grains, enhances sperm quality and testosterone levels.
Do Bananas Lower Testosterone?
No. In fact, due to being rich in vitamins and minerals, bananas and other fruits are said to encourage hormone regulation and boost testosterone levels when eaten regularly.
Do Tomatoes Lower Testosterone?
Maybe. Evidence from studies with rats shows that there may be a negative impact on testosterone levels from eating tomatoes, but it is temporary.
It is also unlikely that you would consume a high enough concentration in your regular diet for it to have an impact.
Does Masturbation Decrease Testosterone?
No. Some small studies showed masturbation to reduce T levels temporarily, but the effects are mostly minimal, and other sources say that ejaculation does not impact testosterone [21] [22].
There is some evidence that abstaining from sexual activity increases testosterone but not to any significant degree, and this would also be short-term.
Conclusion
Testosterone production is closely associated with maintaining good dietary patterns and a healthy lifestyle. If you are concerned about your T levels and your health, you can try revising your nutritional habits and avoid foods that kill testosterone. If you see no improvement, it would be wise to talk with a medical professional about testicular function and testosterone levels.
If you’re satisfied with your general health but looking for a way to boost your fitness levels, don’t forget to check out other natural ways of boosting testosterone.
References:
- Erol, Almila, et al. “Sex Hormones in Alcohol Consumption: A Systematic Review of Evidence.” Wiley Online Library, John Wiley & Sons, Ltd, 27 Dec. 2017, onlinelibrary.wiley.com/doi/full/10.1111/adb.12589.
- Hanis T;Zidek V;Sachova J;Klir P;Deyl Z; “Effects of Dietary Trans-Fatty Acids on Reproductive Performance of Wistar Rats.” The British Journal of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/2758008/.
- Chen, Liang, et al. “Sugar-Sweetened Beverage Intake and Serum Testosterone Levels in Adult MALES 20-39 Years Old in the United States.” Reproductive Biology and Endocrinology : RB&E, BioMed Central, 23 June 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6015465/.
- VM;, Tkachenko OY;Shayakhmetova GM;Matvienko AV;Kovalenko. “Reproductive Disorders in Male Rats Induced by High-Fructose Consumption from Juvenile Age to Puberty.” Arhiv Za Higijenu Rada i Toksikologiju, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32597133/.
- Kalgaonkar, S, et al. “Differential Effects of Walnuts vs Almonds on Improving Metabolic and Endocrine Parameters in Pcos.” Nature News, Nature Publishing Group, 15 Dec. 2010, www.nature.com/articles/ejcn2010266.
- 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/.
- Armanini D;Bonanni G;Mattarello MJ;Fiore C;Sartorato P;Palermo M; “Licorice Consumption and Serum Testosterone in Healthy Man.” Experimental and Clinical Endocrinology & Diabetes : Official Journal, German Society of Endocrinology [and] German Diabetes Association, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/14520600/.
- R;, Kargozar R;Azizi H;Salari. “A Review of Effective Herbal Medicines in Controlling Menopausal Symptoms.” Electronic Physician, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29403626/.
- P;, Grant. “Spearmint Herbal Tea Has Significant Anti-Androgen Effects in Polycystic Ovarian Syndrome. a Randomized Controlled Trial.” Phytotherapy Research : PTR, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19585478/.
- Kurniawan, Adi Lukas, et al. “Dietary Patterns in Relation to Testosterone Levels and Severity of Impaired Kidney Function among Middle-Aged and Elderly Men in Taiwan: A Cross-Sectional Study.” Nutrition Journal, BioMed Central, 27 July 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6660671/.
- Kraemer WJ;Solomon-Hill G;Volk BM;Kupchak BR;Looney DP;Dunn-Lewis C;Comstock BA;Szivak TK;Hooper DR;Flanagan SD;Maresh CM;Volek JS; “The Effects of Soy and Whey Protein Supplementation on Acute Hormonal Reponses to Resistance Exercise in Men.” Journal of the American College of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24015701/.
- Beaton LK;McVeigh BL;Dillingham BL;Lampe JW;Duncan AM; “Soy Protein Isolates of Varying Isoflavone Content Do Not Adversely Affect Semen Quality in Healthy Young Men.” Fertility and Sterility, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19819436/.
- AM;, Dillingham BL;McVeigh BL;Lampe JW;Duncan. “Soy Protein Isolates of Varying Isoflavone Content Exert Minor Effects on Serum Reproductive Hormones in Healthy Young Men.” The Journal of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15735098/.
- Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. 2010 Aug;94(3):997-1007. doi: 10.1016/j.fertnstert.2009.04.038. Epub 2009 Jun 12. PMID: 19524224.
- Kraemer WJ;Solomon-Hill G;Volk BM;Kupchak BR;Looney DP;Dunn-Lewis C;Comstock BA;Szivak TK;Hooper DR;Flanagan SD;Maresh CM;Volek JS; “The Effects of Soy and Whey Protein Supplementation on Acute Hormonal Reponses to Resistance Exercise in Men.” Journal of the American College of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24015701/.
- Hu, T. Y., Chen, Y. C., Lin, P., Shih, C. K., Bai, C. H., Yuan, K. C., Lee, S. Y., & Chang, J. S. (2018). Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients, 10(11), 1786. https://doi.org/10.3390/nu10111786.
- Desmawati, Desmawati, and Delmi Sulastri. “Phytoestrogens and Their Health Effect.” Open Access Macedonian Journal of Medical Sciences, Republic of Macedonia, 14 Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6390141/.
- Kurniawan, Adi Lukas, et al. “Dietary Patterns in Relation to Testosterone Levels and Severity of Impaired Kidney Function among Middle-Aged and Elderly Men in Taiwan: A Cross-Sectional Study.” Nutrition Journal, BioMed Central, 27 July 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6660671/.
- A;, Sönmez M;Türk G;Yüce. “The Effect of Ascorbic Acid Supplementation on Sperm Quality, Lipid Peroxidation and Testosterone Levels of Male Wistar Rats.” Theriogenology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15823361/.
- Pilz S;Frisch S;Koertke H;Kuhn J;Dreier J;Obermayer-Pietsch B;Wehr E;Zittermann A; “Effect of Vitamin d Supplementation on Testosterone Levels in Men.” Hormone and Metabolic Research = Hormon- Und Stoffwechselforschung = Hormones Et Metabolisme, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21154195/.
- Exton MS;Krüger TH;Bursch N;Haake P;Knapp W;Schedlowski M;Hartmann U; “Endocrine Response TO MASTURBATION-INDUCED Orgasm in Healthy Men Following a 3-WEEK Sexual Abstinence.” World Journal of Urology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11760788/.
- Fox, C. A., et al. “Studies on the Relationship between Plasma Testosterone Levels and Human Sexual Activity.” Joe, Bioscientifica Ltd, 1 Jan. 1972, joe.bioscientifica.com/view/journals/joe/52/1/joe_52_1_005.xml.
Leave a Reply