What decreases testosterone? While there are claims that certain foods can negatively affect testosterone levels in the body, it is important to note that the impact of food on testosterone production is often overstated.
However, some studies suggest that certain foods may have a slight influence on testosterone levels in men. For instance, they are consuming high amounts of licorice root and polyunsaturated fats, particularly omega-6 fatty acids found in vegetable oils.
Many vegetable oils, mistakenly considered “healthy” fats, are high in polyunsaturated fats (PUFAs) and can decrease testosterone production. These foods are believed to have a potential effect on lowering testosterone.
What Foods Kill Testosterone? In this article, we will discuss 8 testosterone killing foods list that men should avoid. Please note: Further research may be necessary to support these claims, therefore, it’s best to work with a men’s health nutritionist to help you choose the right meal or diet plan to boost and produce testosterone naturally.
Soy-based Products
Soy protein contains phytoestrogens, plant-based compounds that mimic estrogen in the body. Some research suggests that consuming large amounts of soy-based products may have a slight impact on testosterone production levels, although the overall effect is minimal.
Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones and levels of testosterone in healthy young men. That’s why soy milk is not an ideal milk to drink.
Flaxseed
Flaxseed is another food that contains phytoestrogens. It is a source of heart-healthy fats, fiber, essential vitamins, and minerals, but it is also one of the foods that kill testosterone. Like soy, there is some evidence that consuming high amounts of flaxseed may have a mild effect on lowered testosterone levels, but more research is needed to fully understand the extent of its impact.
Furthermore, omega-3 fatty acids in flaxseed may also be associated with lower testosterone levels. In a small study from 2001 of 25 men with prostate cancer, reducing fat intake and supplementing with flaxseed significantly decreased testosterone levels. Trans Fat Trans fats come with an increased risk of heart disease, inflammation, and type 2 diabetes.
Alcohol
Excessive alcohol consumption can disrupt hormone production, including the testosterone production. Chronic heavy drinking may lead to decreased testosterone levels over time.
Licorice Root Juice
Licorice root daily? It’s interesting to see how grams of licorice root substances can impact hormone levels. Grams of licorice root daily contain compounds that can affect hormone regulation, including testosterone levels.
The study states that “men with decreased libido or other sexual dysfunction, as well as those with hypertension, should be questioned about licorice ingestion.” In one 2003 study, 25 men saw a 26% drop in testosterone levels after only one week of consuming 7 grams of licorice root daily.
Processed and Trans-Fat Foods
What kills testosterone? What food kills testosterone in men? Diets high in processed foods and unhealthy fats, such as trans fats and foods high in polyunsaturated fatty acids or puffs (using vegetable oils in cooking), have been associated with reduced testosterone levels. Vegetable Oils Several vegetable oils, such as canola and cottonseed, contain significant amounts of polyunsaturated fatty acids.
While these fats are necessary for a healthy diet, they may also decrease testosterone production in men when consumed regularly. These foods, including fatty acids, are typically low in essential nutrients and can impact overall health, including hormone levels.
In a small study of 25 men with prostate cancer, reducing fat intake and supplementing with flaxseed significantly decreased testosterone levels. Trans Fat Trans fats come with an increased risk of heart disease, inflammation, and type 2 diabetes. It is also one of the foods that kill testosterone.
Does sugar lower testosterone? On the other hand, a poor diet high in processed foods and sugar can lead to rapid weight gain and other men’s health issues that can impact negatively testosterone levels since these are the worst foods for testosterone.
Mint and Spearmint
Some studies suggest that large amounts of mint and spearmint may have a minor effect on testosterone levels when consumed regularly. However, the impact of these herbs on testosterone appears to be relatively small.
Bread
Is bread testosterone killing food? Bread is one particular item that can decrease testosterone levels. This is because of two main reasons. Firstly, too much bread leads to weight gain and correlates to lowered testosterone levels.
Two, it’s high in trans fats, and consuming too much of it is not ideal for sperm production. While these fats are necessary for a healthy diet, they may also decrease testosterone levels in men when consumed regularly.
These foods can lead to rapid weight gain and obesity, which are also associated with lower testosterone levels. Therefore, it’s best to stick to whole, unprocessed foods if you want to maintain healthy testosterone levels and overall good health.
Nuts
Nuts are rich in healthy fats, including polyunsaturated and monounsaturated fats. Some studies suggest that a high intake of polyunsaturated fats (PUFAs) might lower testosterone levels, while monounsaturated fats, like those in almonds, could boost them. Overall, moderate nut consumption is not conclusively linked to significantly reducing testosterone levels and can be part of a balanced diet.
It is important to emphasize that the effects of these foods on testosterone levels and other factors are typically modest and may vary from person to person. Maintaining a balanced diet, regular exercise, managing stress levels, and getting adequate sleep are more significant factors supporting healthy testosterone levels.
If you have concerns about your testosterone levels, it is recommended to consult with a healthcare professional for accurate evaluation and personalized guidance on which foods kill testosterone.
Vital Role of Testosterone and It’s Low Level
After knowing what are the foods that kill testosterone, let’s learn more about testosterone. Testosterone is also responsible for sperm production in men. Apart from its contributions to sexual function, testosterone also affects bone density, overall physical strength, mood, energy levels, and red blood cell production. In females, testosterone levels have a role in supporting overall health, including sexual well-being.
Testosterone levels naturally decline with age, and low levels can sometimes lead to symptoms such as reduced libido, fatigue, mood changes, and decreased muscle mass.
If you have concerns about your testosterone levels, it is best to consult with a healthcare professional for evaluation and appropriate guidance and to know more about what food kills your testosterone.
How To Boost Testosterone Levels Naturally?
Boosting testosterone levels naturally can be achieved through various lifestyle changes and habits. Here are some strategies that may help promote healthy male reproductive hormones:
1. Maintain a Healthy Weight
Excess body fat, especially around the waist, has been associated with lower testosterone levels. Regular exercise, a balanced diet, and portion control can help achieve and maintain a healthy weight.
2. Regular Exercise
Engaging in regular exercise, such as weightlifting and resistance training, has been shown to promote healthy testosterone production. Aim for at least 30 minutes of moderate-to-high-intensity exercise most days of the week.
3. Get Sufficient Sleep
Poor sleep quality and insufficient sleep can lead to lower testosterone levels. Prioritize restful sleep by establishing a consistent sleep schedule and creating a sleep-friendly environment.
4. Balanced Diet
Now you know what food kills testosterone, consuming a nutritious and balanced diet can help maintain healthy testosterone levels. Ensure your diet includes adequate protein, healthy fats, whole grains, fruits, and vegetables. Include foods rich in zinc, vitamin D, magnesium, and omega-3 fatty acids as these nutrients are important for testosterone production.
5. Manage Stress
Chronic stress can disrupt hormone production, including low testosterone. Find effective stress management techniques that work for you, such as mindfulness, meditation, or engaging in activities you enjoy. Stress management has numerous health benefits not only in testosterone.
6. Limit Alcohol Consumption
Excessive alcohol intake can negatively impact testosterone levels. Moderation is key, so aim to limit alcohol consumption to recommended levels or consider avoiding it altogether.
7. Avoid or Minimize Exposure to Endocrine Disruptors
Certain environmental factors, such as exposure to chemicals like bisphenol A (BPA) found in plastics and some pesticides, can interfere with hormone production. Minimize exposure to such chemicals when possible.
8. Limit Sugar and Processed Foods
A diet high in sugar and processed foods is associated with various health issues, including lower testosterone levels. Opt for whole, unprocessed foods and limit your intake of added sugars.
Does sugar decrease testosterone? High sugar consumption can lead to insulin resistance, elevated cortisol levels, and inflammation, all contributing to hormonal imbalance.
Now that you have learned what are testosterone killing foods, It’s important to note that while these strategies may support healthy testosterone, individual results may vary. If you have concerns about your low testosterone levels or general health, it is recommended to consult with a healthcare professional for personalized advice and guidance.
SHBG and Testosterone
Sex hormone-binding globulin (SHBG) is a glycoprotein primarily produced by the liver. It binds to three sex hormones: testosterone, dihydrotestosterone (DHT), and estradiol. When it comes to testosterone, SHBG plays a crucial role in regulating its availability in the body.
Testosterone exists in two main forms in the bloodstream: bound and unbound. The majority of testosterone is bound to either male sex hormone-binding globulin shbg or albumin, a protein in the blood. Only a small fraction (about 1-2%) is in its free, unbound form, which is biologically active and available to exert its effects on tissues.
SHBG has a higher affinity for testosterone compared to albumin. When testosterone binds to SHBG, it becomes inactive because it cannot easily dissociate from SHBG to enter cells and exert its effects.
On the other hand, when testosterone is bound to albumin, it can still dissociate from albumin and become biologically active, albeit not as readily as the free form.
Therefore, fluctuations in SHBG levels can influence the amount of free, biologically active testosterone levels in the body. Higher levels of SHBG can lead to lower levels of free testosterone, while lower levels of mlSHBG can result in higher free testosterone levels. This relationship is crucial because it affects the overall bioavailability and activity of testosterone, which in turn impacts various physiological functions, including libido, muscle mass, bone density, and mood.
Factors such as age, sex, hormonal imbalances, certain medications, and lifestyle choices (such as diet and exercise) can influence SHBG levels. For example, high insulin levels, obesity, and certain medications like glucocorticoids and estrogen can increase SHBG levels, thereby reducing free testosterone levels. Conversely, factors like low insulin levels, weight loss, and androgenic hormones (such as testosterone itself) can decrease SHBG levels, leading to higher levels it.
Frequently asked questions
Can stress cause low testosterone?
Yes, stress can cause low testosterone. When testosterone levels are low, it can lead to a decrease in sexual desire and a variety of sexual dysfunctions.
Does nicotine lower testosterone?
Aside from testosterone killing foods, Nicotine has been shown to have complex effects on testosterone levels. While some studies suggest that nicotine might initially raise testosterone levels by stimulating the release of certain hormones, this effect is not significant enough to result in noticeable clinical changes.
Additionally, the negative health impacts of nicotine and smoking, such as cardiovascular diseases and reduced sperm quality, often outweigh any potential benefits (Alpha MD) (Hone Health).
Moreover, chronic nicotine use can disrupt overall hormone balance, including low testosterone levels, by increasing the metabolism of testosterone and elevating cortisol levels, which counteracts testosterone (MedShun).
Therefore, relying on nicotine to boost testosterone levels is not advisable due to the associated health risks. Prioritizing a healthy lifestyle is a more effective approach to maintaining optimal testosterone levels (MedShun).
Is low testosterone causing hair loss?
Low testosterone itself is not directly linked to hair loss. The primary cause of hair loss, especially male pattern baldness, is more closely associated with dihydrotestosterone (DHT), a derivative of testosterone.
While low testosterone can contribute to overall hair health, it is not typically a direct cause of hair loss. Studies suggest that addressing hair loss effectively requires a comprehensive approach that includes lifestyle modifications, nutritional support, and potentially medical treatments (Testosterone.org) (Health Headlines 360).
Note: Low testosterone levels (low t) could be a sign of pituitary gland problems. It sends a signaling hormone to the testicles to produce more testosterone. A low T test result in an adult man could mean the pituitary gland isn’t working properly. However, a young teen with low testosterone levels might be experiencing delayed puberty.
Men who have erectile dysfunction should first be tested for testosterone levels because there is a close relationship between testosterone and erectile dysfunction. Remember, foods that kill your testosterone can interfere with your body’s ability to produce this important sex hormone, leading to erectile dysfunction.
If you have low testosterone levels, a clinician might prescribe testosterone replacement therapy.
Overall, a healthy lifestyle — including eating a balanced diet and healthily managing stress — can support your hormonal health. Beware always for the foods that kills testosterone!
If you enjoyed this article, you may also want to read this article The Benefits of Turmeric: How to Boost Testosterone Levels.
*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.
Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.
During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.
