8 foods that can lower testosterone levels in men

A decrease in libido, a reduction in the number of spermatozoa, a feeling of fatigue, and a deterioration in muscle and bone health can be the result of a decrease in testosterone levels in a man's body. Normal testosterone levels in men range from 300 to 1000 ng/dl, and this hormone plays a key role in maintaining sexual function, muscle mass, bone density, and overall health.

In addition to internal processes, the state of the hormonal system is influenced to some extent by diet. So what foods can reduce testosterone levels?

1. Soy

Foods containing soy, such as tofu or soy protein isolate (used by athletes in their diet), can have a negative effect on testosterone concentrations in men, as they contain phytoestrogens. Studies show that consuming more than 20 to 25 grams of soy protein per day can start to have a noticeable effect on testosterone levels. These plant-based substances act similarly to the female hormone estrogen.

A 2013 study found that men who consumed 20 grams of soy protein isolate per day had lower testosterone levels after 2 weeks compared to a control group.

2. Pastries

A muffin or a piece of cake will certainly not cause a drop in testosterone levels. However, a diet high in pastries and desserts can lead to decreased production of the main male hormone. A study conducted in 2018 revealed that men who frequently consumed sweets and pastries had a high percentage of visceral fat and elevated insulin levels. All these elements had a negative impact on testosterone production.

3. Alcohol

An experiment conducted in the 1980s showed that alcoholic beverages have an extremely negative effect on the concentration of the main male sex hormone. Volunteers were given daily alcohol equivalent to 0.5 liters of whiskey. Testosterone levels decreased as early as 72 hours after the start of the experiment, and after only 30 days, the hormone level in the men who participated in the study was the same as that of heavy drinkers.

4. Licorice Root

This ingredient is often found in teas, candies, tobacco products, and beverages. In 2003, a study was conducted in which men consumed 7 grams of licorice root for 7 days. At the end of the experiment, their testosterone levels dropped by 26%.

5. Vegetable Oils

These include sunflower, olive, canola, soybean, peanut oils, and others. According to research, sunflower and soybean oils have the most pronounced effect on testosterone levels because they contain a higher concentration of polyunsaturated fatty acids. They contain both monounsaturated and polyunsaturated fatty acids. A study conducted in 2019 showed a link between the consumption of these fatty acids and hypogonadism in men. However, scientists note that further research is needed in this area.

6. Trans Fatty Acids (TFAs)

Fast food and processed foods often contain trans fatty acids. These foods include chips, donuts, frozen pizzas, margarine, and prepared baked goods such as muffins and cookies. These substances not only increase the risk of diabetes and cardiovascular diseases but also affect the production of male hormones. For example, a study conducted in 2017 in Spain found a decrease in testosterone concentrations in young, healthy men who consumed foods containing trans fatty acids.

7. Sugar

In 2018, researchers from the Harvard School of Public Health conducted a study among men aged 20 to 39. Participants in the experiment consumed sugary drinks daily, such as sodas and energy drinks, confirming their effect on lowering testosterone levels. As a result, the testosterone levels of the participants in this study decreased significantly, confirming the effects of excess sugar on hormones.

8. Nuts

Some nuts can increase sex hormone-binding globulin levels, which may lead to a decrease in testosterone levels. Although research conducted by the Rovira and Virgili University in Reus, Spain, has shown positive effects on male fertility, this area still requires further research. For example, in an experiment conducted in 2011 on women with PCOS, the consumption of almonds and walnuts increased sex hormone-binding globulin levels by 16% and 12.5%, respectively.

The state of a man's hormonal system is directly related to his lifestyle and diet. Regular physical activity, such as weight training and cardio, helps maintain healthy testosterone levels. Quality sleep, stress reduction, and avoiding bad habits are also important and can offset the negative effects of certain foods on hormones. Consuming products that reduce testosterone levels can have negative health consequences. However, moderate consumption of the mentioned products, a balanced diet, and a healthy lifestyle can help avoid hormonal disorders and maintain good health. Regular exercise, avoiding bad habits, and stress management can have a favorable effect on the chances of natural conception. In the most severe cases, it is possible to become a parent through in vitro fertilization (IVF) or IVF with sperm donation, which offer additional options to overcome fertility issues. Our clinic will assist you in your desire to become parents.