Maintaining optimal testosterone levels is crucial for overall health, especially for muscle growth, bone density, and keeping everything working in the bedroom. However, certain foods may negatively impact testosterone levels without you even knowing it.
This article covers seven foods that can potentially harm testosterone levels, backed by the most recent scientific studies.
7 Testosterone Killing Foods
1. Trans Fats
Trans fats, commonly found in processed and fried foods, are known for their negative effects on cardiovascular health. Recent studies also suggest that they can negatively impact testosterone levels.
A study published in 2016 found that increased intake of trans fats was associated with lower levels of total and free testosterone and reduced testicular volume, indicating a detrimental impact on both hormone levels and testicular size.¹
2. Alcohol
Excessive alcohol consumption is widely known to have various negative health effects, including a reduction in testosterone levels when consumed at heavier volumes. A 2023 study found that heavy drinking was correlated to lower levels of testosterone production.²
As well as decreased testosterone, another study found that moderate to heavy drinking resulted in less motility, concentration, and DNA fragmentation levels.³
It should be noted more research is needed for conclusive results.
3. Processed Foods and Sugars
Processed foods and high sugar intake can lead to weight gain and insulin resistance, both of which can negatively affect testosterone levels. High sugar intake can also increase cortisol levels, a stress hormone that can inhibit testosterone production. A study performed in Taiwan in 2021 found that men with higher sugar intake, as well as consumption of other low quality foods had lower testosterone levels.⁴
Instead of stopping to grab a bite at McDonalds, order yourself a chicken Cesar salad from somewhere else instead. Your gains will thank you.
4. Dairy Products
Dairy products contain natural and synthetic hormones that can affect testosterone levels. Cows can lactate threw almost their entire pregnancy, which results in high levels of estrogen and progesterone being passed through the milk.
A study was conducted using a group of men, women, and children, to find out the extent of the effect of consuming milk was. There was an increase in serum estrone and progesterone levels, and a significant decrease in luteinizing hormone, follicle-stimulating hormone, and testosterone.⁵
Next time you're making a protein shake, you might want to think about just sticking to water.
5. Certain Nuts
While nuts are generally healthy, some varieties, such as walnuts and almonds, contain high levels of polyunsaturated fatty acids (PUFAs), which can negatively impact testosterone levels. A study performed with Japanese men backed up the claims that higher PUFAs resulted in decreased testosterone levels. PUFAs can increase the activity of enzymes that break down testosterone, leading to lower levels of the hormone.⁶
If you do have a hankering for something a little nutty, stick to chestnuts, macadamia nuts, cashews and hazel nuts which have lower levels of PUFAs.
6. Vegetable Oils
Vegetable oils, such as soybean oil, canola oil, and corn oil, are high in PUFAs, which can lower testosterone levels as discussed above. These oils are commonly used in processed foods and cooking.
So if you need to use a cooking oil, look for one like olive oil which has a lower level of PUFAs, instead containing a majority of "healthy" monounsaturated fat.
7. Mint (Spearmint and Peppermint)
Mint, particularly spearmint and peppermint, has been associated with reduced testosterone levels. While mint is often praised for its soothing properties, it may have unintended effects on hormone levels.
Research published in Phytotherapy Research in 2020 showed that women with hirsutism (a condition related to excess androgen production) who drank spearmint tea experienced significant reductions in free testosterone levels. Although this study focused on women, the hormonal effects suggest potential implications for men as well.⁷
Now that you know the potential downsides of mint, have a look at our article that covers the 6 Best Herbs That Boost Testosterone Levels.
What about soy?
There has been a study in the past that has mentioned that soy is absolutely terrible for testosterone levels, but that was performed on lab rats. In clinical studies using human men, there wasn't any notable effect on testosterone levels.⁸ While it's not set in stone, it seems like the "soy = man boobs" theory has been debunked.
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Conclusion
Getting in the gym and working out is the easy part. The hardest part is making sure your diet is on track. While we're not saying to cut out these foods completely, you may want to limit your intake of them to maximize your testosterone-producing results. Unless you're on a test supplement, you have a lot of factors working against you already, why make your diet one of them?
Check out all of our Testosterone resources here.
References
- MÃnguez-Alarcón, Lidia, et al. “Fatty Acid Intake in Relation to Reproductive Hormones and Testicular Volume among Young Healthy Men.” Asian Journal of Andrology, vol. 19, no. 2, 2017, p. 184.
- Smith, Stephen J, et al. “The Effects of Alcohol on Testosterone Synthesis in Men: A Review.” Expert Review of Endocrinology & Metabolism, vol. 18, no. 2, 4 Mar. 2023, pp. 155–166.
- Finelli, Renata, et al. “Impact of Alcohol Consumption on Male Fertility Potential: A Narrative Review.” International Journal of Environmental Research and Public Health, vol. 19, no. 1, 29 Dec. 2021, p. 328.
- Kurniawan, Adi-Lukas, et al. “Association of Testosterone-Related Dietary Pattern with Testicular Function among Adult Men: A Cross-Sectional Health Screening Study in Taiwan.” Nutrients, vol. 13, no. 1, 18 Jan. 2021, p. 259.
- Maruyama, Kazumi, et al. “Exposure to Exogenous Estrogen through Intake of Commercial Milk Produced from Pregnant Cows.” Pediatrics International : Official Journal of the Japan Pediatric Society, vol. 52, no. 1, 2010, pp. 33–8.
- Nagata, C., et al. “Relationships between Types of Fat Consumed and Serum Estrogen and Androgen Concentrations in Japanese Men.” Nutrition and Cancer, vol. 38, no. 2, 2000, pp. 163–167.
- Grant, Paul. “Spearmint Herbal Tea Has Significant Anti-Androgen Effects in Polycystic Ovarian Syndrome. A Randomized Controlled Trial.” Phytotherapy Research : PTR, vol. 24, no. 2, 2010, pp. 186–8.
- Reed, Katharine E., et al. “Neither Soy nor Isoflavone Intake Affects Male Reproductive Hormones: An Expanded and Updated Meta-Analysis of Clinical Studies.” Reproductive Toxicology, vol. 100, Mar. 2021, pp. 60–67.
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