8 Foods That Could Be Lowering Your Testosterone Levels

Wondering if your diet is impacting your testosterone? The truth is, certain foods can lower your testosterone levels, leading to reduced energy, low sex drive, and even muscle loss. Here are eight foods that might be affecting your T-levels, and what you can do about it.

1. Soy

Soy-based foods like tofu and edamame contain phytoestrogens—plant compounds that resemble estrogen in structure and may mimic its effects in the body. Though studies on soy’s impact on testosterone are mixed, a 2013 study found men consuming 20 grams of soy protein isolate daily for two weeks had lower testosterone levels compared to those taking whey protein. While more research is needed, it might be a good idea to limit soy if you’re concerned about your testosterone.

2. Baked Goods

Treats like muffins and donuts might taste good, but a 2018 study linked high consumption of baked goods with low testosterone levels. Regularly eating these foods, which often contain trans fats, could also lead to an increase in visceral fat (fat around your belly), a condition that has been shown to suppress testosterone production.

RELATED:10 Healthy Eating Habits from Around the World

3. Alcohol

If you love your wine or beer, it might be time to reconsider. A 2019 review found that heavy alcohol consumption can significantly lower testosterone levels. Alcohol disrupts the enzymes responsible for producing testosterone, as noted in a 1980s study. Moderate drinking might not be a problem, but excessive consumption can lead to a significant drop in your testosterone levels.

4. Licorice Root

Licorice root, found in candy and beverages, has been linked to a decrease in testosterone. A 2003 study showed that men who consumed 7 grams of licorice root daily for a week saw a 26% reduction in testosterone. While more research is needed, it’s worth considering limiting products that contain licorice root.

5. Vegetable Oils

Vegetable oils like canola, soybean, and sunflower oil contain polyunsaturated fatty acids that may reduce testosterone levels. A 2019 study showed that meals rich in these oils decreased serum testosterone in men with low testosterone. If you’re looking to maintain healthy testosterone levels, it might be wise to cut down on vegetable oils.

6. Trans Fat and Processed Foods

Trans fats are commonly found in processed and fast foods. A 2017 study showed that consuming foods high in trans fatty acids could lower testosterone levels in young men. Even though trans fats have been banned in many foods, be cautious of labels that list “partially hydrogenated oils,” as they can still contribute to low testosterone.

7. Sugar

Consuming too much sugar could mess with your testosterone. A 2018 study showed that men who drank sugary beverages had a higher likelihood of having low testosterone levels. If you want to keep your testosterone levels in check, cutting back on sugary drinks is a good place to start.

8. Certain Nuts

While nuts are generally considered healthy, consuming large amounts of walnuts and almonds might affect testosterone. A 2011 study in women with polycystic ovary syndrome found that eating these nuts increased levels of sex hormone-binding globulin (SHBG), which can reduce free testosterone levels. Further research is needed, but if you’re looking to boost testosterone, consider moderating your intake of these nuts.

5 Foods That Can Boost Your Testosterone

While some foods can lower your testosterone, others can help boost it. Here are five foods to include in your diet for optimal testosterone levels:

1. Egg Yolks

Egg yolks are rich in cholesterol, which is essential for producing testosterone. Research suggests that eating egg yolks can help maintain healthy testosterone levels.

2. Fatty Fish

Salmon, tuna, and sardines are excellent sources of omega-3 fatty acids, which have been shown to support testosterone production. A 2020 study found that DHA-enriched fish oil supplements helped boost testosterone in men.

3. Beans and Legumes

Beans and legumes are rich in protein and essential nutrients, and a 2021 study found that diets low in these foods are linked to lower testosterone and poor testicular function.

4. Oysters

Oysters are high in zinc, a mineral crucial for testosterone production. A 2018 review found that zinc can help balance testosterone levels, making oysters a great option for boosting your T-levels.

5. Beef

Beef, especially lean cuts, is another excellent source of zinc. According to the World Cancer Research Fund, it’s okay to enjoy lean beef in moderation to keep testosterone levels healthy.

RELATED:Erythritol in Halo Top: Health Risks You Should Know

Other Ways to Boost Testosterone Naturally

In addition to eating a healthy diet, here are some other ways to naturally boost testosterone:

• Exercise regularly – Physical activity, especially weightlifting and high-intensity interval training (HIIT), can help increase testosterone levels.

• Get enough sleep – Poor sleep can lower testosterone levels. Aim for 7-9 hours of quality sleep each night.

• Manage stress – Chronic stress raises cortisol, which can suppress testosterone production. Practice stress management techniques like meditation and deep breathing.

Conclusion

What you eat plays a significant role in your testosterone levels. While some foods may decrease your T-levels, others can help boost them. Remember to maintain a balanced diet filled with whole foods and keep a healthy lifestyle to optimize your hormones. As always, consult with a doctor or dietitian before making significant changes to your diet.