6 Foods That Lower Testosterone Levels
Certain herbs, seeds, and beverages, among other foods, may lower testosterone levels, which can affect muscle mass, sexual function, and overall strength.
Testosterone is a sex hormone that plays a decisive role in health.
It's estimated that 1.2–12.8% of males have low testosterone levels, also known as hypogonadism.
Low testosterone levels may put you at risk of developing a number of health conditions, including:
obesity
metabolic syndrome
type 2 diabetes
cardiovascular disease
osteoporosis
Many factors are involved in regulating testosterone, but a healthy diet may help you keep your levels in check.
Here are six foods that may help lower your testosterone levels.
A note on sex and gender
We use 'women' and 'men' in this article to reflect the terms that have been used in the cited research. That said, your gender identity may not align with how your body responds to lower levels of testosterone. A doctor can better help you understand how your specific circumstances will translate into diagnosis, symptoms, and treatment.
1. Mint
Research suggests that mint may cause a dip in testosterone levels.
In particular, spearmint and peppermint —two herbs from the mint family of plants—have been shown to directly affect testosterone.
One 12-week study of 150 subjects, divided between a group with polycystic ovary syndrome (PCOS) and a control group without it, showed that drinking spearmint herbal tea daily caused a significant decline in testosterone levels, with a slightly greater decline for the individuals with PCOS.
Similarly, an animal study found that administering spearmint essential oil to rats for 20 days resulted in reduced testosterone levels.
However, most research on mint and testosterone focuses on women or animals.
High-quality human studies focusing on all sexes assigned at birth are needed to assess how mint affects testosterone levels in both males and females.
2. Licorice root
Licorice root is an ingredient commonly used to sweeten candies and beverages.
It's also a popular natural remedy in holistic medicine and is used to help treat everything from common colds to chronic pain.
In recent years, several studies have found that licorice may also influence hormone levels, potentially leading to a decline in testosterone over time.
In a 2003 study, 25 men consumed 7 grams of licorice root daily, which caused a 26% drop in testosterone levels after just 1 week.
Another older study showed that licorice may reduce testosterone levels in women as well, reporting that 3.5 grams of licorice daily decreased testosterone levels by 32% after just one menstrual cycle.
That said, a recent 2021 animal study found that licorice extract helped raise testosterone levels in mice who were injected with methotrexate, which lowered testosterone levels.
Newer research in humans is needed to further support the effects of licorice root on testosterone.
It's also important to note that this applies to licorice root rather than licorice candy, which often doesn't contain any licorice root.
3. Flaxseed
Flaxseed is packed with heart-healthy fats, fiber, and various important vitamins and minerals.
In addition, some research shows that it may cause a decrease in testosterone levels in certain populations.
This is because flaxseed is high in lignans, which are plant compounds that bind to testosterone and force it to be excreted from your body.
Furthermore, flaxseed is rich in omega-3 fatty acids, which may also be linked to a decrease in testosterone.
In a 2001 study of 25 men with prostate cancer, supplementing with flaxseed and decreasing overall fat intake was shown to significantly reduce testosterone levels.
Similarly, a case study reported daily flaxseed supplements decreased testosterone levels in a 31-year-old woman with polycystic ovary syndrome, a condition characterized by increased male hormones.
However, more large-scale studies are needed to further evaluate the effects of flaxseed on testosterone levels.
4. Trans fats
Trans fats are an unhealthy type of fat that has been banned in the United States since 2015, but may be present in some imported or older products. These fats have been linked to an increased risk of heart disease, type 2 diabetes, and inflammation.
Plus, some studies have found that regularly consuming trans fats from sources like processed foods could decrease testosterone levels.
For example, one study of 209 men showed that those who consumed the highest amounts of trans fats had 15% lower testosterone levels than those with the lowest intake.
Animal studies have also found that a high intake of trans fats could lower testosterone levels and even impair reproductive performance.
5. Alcohol
While enjoying the occasional glass of wine with dinner has been linked to health benefits, a small 2004 study in 19 healthy adults showed that consuming 30–40 grams of alcohol per day, which equates to about 2–3 standard drinks, decreased testosterone levels in men by 6.8% over 3 weeks.
Another study in 2014 reported that alcohol consumption reduced semen and changed reproductive hormones in young Danish men.
However, the evidence isn't entirely clear-cut when it comes to the effects of alcohol on testosterone.
In fact, both human and animal studies have had mixed results, with some research indicating that alcohol could actually increase testosterone levels in certain cases.
Further research is needed to understand how different doses of alcohol affect testosterone levels in the general population.
6. Nuts
Nuts are a great source of many important nutrients, including fiber, heart-healthy fats, and minerals like folic acid, selenium, and magnesium.
However, some studies suggest that certain types of nuts may decrease testosterone levels.
One small study in 31 women with polycystic ovary syndrome showed that walnuts and almonds increased levels of sex hormone-binding globulin (SHBG) by 12.5% and 16%, respectively.
SHBG is a type of protein that binds to testosterone, which can lead to a decrease in the levels of free testosterone in your body.
Nuts are also generally high in polyunsaturated fatty acids, which have been associated with decreased testosterone levels in some older studies.
Despite these findings, more research is needed to determine if and how certain types of nuts may affect testosterone levels.
In the meantime, current research supports nut intake for cardiovascular and endocrine health unless you have an allergy.
What about soy?
There is a common belief that regularly eating soy products like edamame, tofu, and soy milk may cause a drop in testosterone levels.
One older rat study from 2001 seemed to show that consuming phytoestrogens significantly decreased testosterone levels and prostate weight.
However, more recent human studies have found that soy foods did not affect testosterone levels in men.
While more research is needed to confirm, the belief that soy products affect testosterone appears to have been debunked.
Frequently asked questions
What foods decrease testosterone?
Research in both animals and humans suggests that certain foods may decrease your levels of testosterone. These include:
mint
nuts
alcohol
trans fats
flaxseed
licorice root
It's important to note that more studies with humans are needed to better support these findings.
Research in both animals and humans suggests that certain foods may decrease your levels of testosterone. These include:
mint
nuts
alcohol
trans fats
flaxseed
licorice root
It's important to note that more studies with humans are needed to better support these findings.
Do eggs lower testosterone?
Eggs are a great source of omega-3 fats, protein, and vitamins. Their yolks are also rich in selenium, which is a mineral that acts as an antioxidant in your body.
One review of animal test-tube studies suggests that selenium may enhance testosterone production.
Another study found that egg white powder helped increase testosterone levels in men with obesity.
Although more research is needed, whole eggs are very nutritious foods.
Eggs are a great source of omega-3 fats, protein, and vitamins. Their yolks are also rich in selenium, which is a mineral that acts as an antioxidant in your body.
One review of animal test-tube studies suggests that selenium may enhance testosterone production.
Another study found that egg white powder helped increase testosterone levels in men with obesity.
Although more research is needed, whole eggs are very nutritious foods.
What food has the highest testosterone?
Certain foods may boost your levels of testosterone more than others, including:
fatty fish
dark, leafy greens
avocados
cocoa products
berries
shellfish
Certain foods may boost your levels of testosterone more than others, including:
fatty fish
dark, leafy greens
avocados
cocoa products
berries
shellfish
Takeaway
Modifying your diet is a great way to help maintain healthy testosterone levels.
If you're concerned about low testosterone levels, swapping out these testosterone-lowering foods and replacing them with healthy, whole-food alternatives may help keep levels in check and enhance your overall health.
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