These 7 Foods Cause Lower Testosterone

The food you eat has a direct impact on testosterone production . This can be both positive and negative. For example, certain types of food can lower testosterone levels.

Low testosterone production can cause all sorts of unusual signs and symptoms in men. Many factors influence hormone regulation.

Research shows that eating certain types of foods can disrupt your hormone balance, resulting in you producing less testosterone.

If you'd like to increase your testosterone levels , it would be wise to avoid the following 7 foods. If you can't avoid them completely, at least try to reduce them.

Processed foods aren't as healthy as natural foods and can negatively impact testosterone levels. Examples of processed foods include fast food, ready-made meals, snacks, and pastries.

"Processed" means that food is precooked, pureed, dried, sweetened, and/or salted. All sorts of things have been done to it and added to it. Fast food is the most common example.

These foods are typically high in calories and unhealthy fats, such as trans fats. Not only do these increase the risk of cardiovascular disease, inflammation, and diabetes, but research also shows that trans fats from processed foods can lower testosterone levels [1] .

A study of 209 men found that those with the highest trans fat intake had 15% lower testosterone levels than those who ate fewer trans fats.

Animal studies also show that a high intake of trans fats can be responsible for lower testosterone and may even lead to reduced fertility [2] .

Not only trans fats affect testosterone levels, but also refined sugars, such as those found in cookies and candy. Sugary drinks, in particular, are the biggest culprits in this case.

At Oxford University, research was conducted on the effect of refined sugar on testosterone levels. They gave 75 men 75 grams of sugar. On average, their testosterone levels dropped by 25%.

Now, 75 grams of sugar might seem excessive, but if you consider that a can of cola contains almost 25 grams of sugar, many people will easily consume 75 grams of sugar in a day.

If you want to prevent your testosterone from getting too low, it's good to pay attention to how much trans fat, processed vegetable oils, and sugar you actually consume. Try to cook for yourself as often as possible with fresh and healthy (unprocessed) ingredients and limit your sugary drinks.

Soy is a product you increasingly encounter in all sorts of forms. Meat substitutes are based on soy (e.g., tofu), but soy milk and soy protein are also frequently used. Regularly consuming soy products can lead to lower testosterone levels.

This is because soy contains a lot of phytoestrogens. These plant compounds mimic the effects of estrogen in your body, altering hormone levels and this can cause a decrease in testosterone [3] .

Research into the effect of soy on hormone levels is still limited, especially in humans. A study on rats showed that consuming phytoestrogens led to a significant decrease in testosterone levels.

However, other studies seem to indicate that unprocessed soy products (soybeans) do not have as much of a negative impact as these isolated soy components (the phytoestrogens).

A 2010 review compiled all the data from 15 studies on soy products and found no negative impact on testosterone levels [4] .

More research is needed to determine the precise effect of soy products on testosterone levels. If you're concerned about low testosterone levels , it's advisable to exercise caution when consuming soy products.

Vegetable oil can also impact testosterone. Fatty acids and their effects on health are highly debated. For example, polyunsaturated fatty acids are considered beneficial simply because they lower cholesterol levels.

However, these oils are often hyper-processed, meaning they contain trans fats and are highly oxidized. They also lower testosterone levels, which can be very detrimental to your health.

A study involving 69 men found that increased intake of these processed vegetable oils led to a significant reduction in testosterone levels [5] .

These studies are also relatively new and small, but the initial results are shocking, especially considering that these oils are heavily promoted by manufacturers as "healthy."

Choose unprocessed fat sources as much as possible: olive oil, coconut oil, dark chocolate, grass-fed ghee, avocado, and occasionally some extra virgin olive oil. Polyunsaturated fatty acids, such as those found in olive oil, avocado, and chocolate (>85%), actually boost testosterone levels.

Alcohol negatively impacts testosterone levels. Drinking an occasional glass of wine can offer certain health benefits.

But research shows that excessive alcohol consumption can cause testosterone levels to plummet, especially in men.

A small study in 19 men showed that drinking 30 to 40 grams of alcohol per day (equivalent to 2 to 3 drinks) resulted in a nearly 7% drop in testosterone levels over three weeks [6] .

Alcohol also causes hangovers. You feel lousy, have no interest in anything, and often crave unhealthy foods. This also indirectly affects your testosterone levels.

Finally, alcohol reduces deep sleep. Sufficient deep sleep is essential for healthy testosterone levels. We've also written an article about the effects of alcohol on your sleep.

Therefore, limit your alcohol intake if you suffer from low testosterone levels. You don't have to live like a monk, but be aware that it negatively impacts your health.

Besides a drop in testosterone, alcohol can cause many other health problems. It's one of the leading causes of obesity and can lead to the infamous love handles in men, for example .

Mint is said to be good for the stomach, but it seems that's not the case for testosterone levels. Research shows that mint, particularly spearmint and peppermint, may lower testosterone.

This has been studied in rats, which were given spearmint oil for 20 days. This led to a decrease in testosterone [7] . Another study shows that this also happens in rats when they are given peppermint tea.

So far, this research has primarily been conducted on animals. While this is a good indication, we should be cautious about drawing conclusions. However, be aware that mint can affect your testosterone levels.

If you enjoy herbal tea, it's best to regularly replace your mint tea with another type. Ginger tea, for example, also has a lovely spicy flavor, or try lemon or cranberry tea.

Licorice or licorice root extract is often used in licorice and drinks. This includes black licorice, both sweet and salty.

Licorice is known to affect blood pressure, but research shows it also affects hormone levels. It could potentially cause a drop in testosterone levels.

In 2003, 25 men participated in a study on this phenomenon. They ate 7 grams of licorice every day and this caused a 26% drop in their testosterone levels after just one week [8] .

Because of licorice's influence on blood pressure, it's already wise to keep your intake of this substance within limits. But if it also negatively impacts testosterone levels, it's important to be even more cautious. Be especially careful with black licorice; consume it only sporadically and not every day.

Low testosterone levels can also be caused by flaxseed. Although flaxseed contains healthy monounsaturated and polyunsaturated fatty acids that are good for the heart, it may be wise to limit your intake.

The negative influence on testosterone is caused by lignans. This is a plant substance that binds to testosterone and ensures that it is excreted along with the lignans [9] .

A small study in 25 men with prostate cancer showed that their testosterone levels dropped significantly when they ate more flaxseed and less fat. (10)

More research is also needed on the effect of flaxseed on testosterone. If you currently consume a lot of flaxseed and are concerned about your testosterone levels, you can try replacing it with hemp seeds or chia seeds, for example.

Diet influences testosterone levels. Even small adjustments to your diet can give your testosterone levels a huge boost.

Reduce your intake of polyunsaturated fats from processed sources (margarine, canola oil, rapeseed oil, sunflower oil, etc.) and increase your intake of monounsaturated fats from avocado, extra virgin olive oil, dark chocolate, and organic eggs.

In addition, zinc, magnesium, and B vitamin intake are important for testosterone levels. Zinc and B vitamins are mainly found in animal products. Therefore, definitely add animal products to your diet, but always choose quality over quantity.

A natural testosterone booster can also help support testosterone levels from within. For example, our testosterone booster has been named the best natural testosterone booster by the website fitvooralles.nl .

It's also important to work on your lifestyle. We recently wrote an article explaining how to naturally increase your testosterone levels through diet and lifestyle.