Testosterone, the male reproductive hormone not only impacts sperm production in men but also plays an important role in overall well-being. Testosterone in women is considerably lower and is produced in their ovaries. During adolescence, testosterone levels are high and they start declining between 30 and 50 years of age. In addition to this, there are various other factors like nutrition, lifestyle, stress, etc. that impact testosterone levels. Maintaining healthy testosterone levels is imperative for the growth of muscle mass, red blood cell production, healthy weight management, and above all, sperm production and adequate sex drive. If managing testosterone levels is the issue, then follow some simple guidelines. Stay away from foods that decrease testosterone, include exercise and relaxation techniques in your daily routine, and experience the change. You will no longer complain of fatigue, low sex drive, lack of focus, or inability to enjoy family time.
Which are the Foods That Decrease Testosterone?
Testosterone in men influences sperm production. Low testosterone levels in men lead to a decline in sperm production that has a direct impact on their fertility. It can also affect their sex drive and may result in erectile dysfunction as well. In women, however, testosterone does not interfere with their fertility as they require very low levels of testosterone to maintain good health as it promotes bone mass, growth and maintenance. Given below is a list of foods that you should avoid in your diet to maintain healthy testosterone levels:
1. Dairy Products
Studies have shown that full-fat dairy products contribute greatly to low testosterone levels. Follicle-stimulating hormones (FSH) and Luteinizing hormone (LH) aid your testes to synthesise testosterone. Gonadotropin-releasing hormones (GnRH) are needed for the release of FSH and LH. Oestrogen and progesterone present in cow’s milk inhibit GnRH which results in the decline of testosterone production. A 2010 study has supported this finding. Soybean meal forms a major portion of animal feed which increases the likelihood of cow’s milk containing higher quantities of oestrogen.
If you still need to include dairy products in your diet, then you can go for low-fat or skimmed milk fortified with Vitamin D which is good for testosterone production.
2. Licorice Root
Licorice root is a sweetener that is used in candies and beverages. Besides, it is also used to treat chronic pains and lasting coughs. Studies have shown that liquorice root influences hormonal levels especially, testosterone levels. It is found to reduce testosterone levels both in men and women.
3. Soy and Soy Products
Soy and soy products are rich sources of high-quality protein and contain all the essential amino acids. It is one of the plant-based foods that provide quality protein similar to animal foods. Though you can derive various health benefits from soy and soy products, consumption of soy products like tofu, edamame, miso, and soy milk can negatively impact testosterone levels.
Soy and soy products contain isoflavones in high quantities which are similar to the female hormone, oestrogen. Soy products activate oestrogen receptors and result in a decrease in testosterone levels.
They also contain phytoestrogens that function similarly to oestrogen and affect hormonal levels, including testosterone. Low testosterone levels in men impact sexual function, sperm production, muscle growth and strength, and body physique. Soy products also contain polyunsaturated fats, which on regular consumption, can lower testosterone levels.
However, more research is required to confirm the findings.
4. Mint
Peppermint and spearmint are found in chocolates, toothpaste, medicines, etc. Constant ingestion of mint has been found to reduce testosterone levels.
Studies have shown that mint, more particularly, spearmint, causes free radical damage to testis cells by sparking oxidative stress. This damage, in turn, reduces the production of the follicle-stimulating and luteinising hormones that play a key role in sperm production. Eliminate this product from your diet which is one of the foods that decrease testosterone levels as a preventive measure.
5. Flaxseeds
Flaxseeds are a powerhouse of vitamins, minerals, fibre, and healthy fats. They are also rich in omega-3 fatty acids which are known to provide an array of health benefits. But it also contains omega-6 which causes a decline in testosterone levels which is not so healthy for men. Flaxseeds also contain high amounts of lignans, plant compounds, that bind to testosterone and get them excreted from the body.
Studies have shown that a decrease in testosterone levels in men and women is linked to the regular consumption of flaxseeds.
6. Alcohol
While a glass of wine with dinner is considered a healthy inclusion, overdoing alcohol consumption can affect testosterone levels. Sertoli cells aid the production of sperm. Excessive alcohol consumption inhibits the functioning of these cells and reduces the production of sperm. It also reduces the release of FSH and LSH, the reproductive hormones. In all, it affects male fertility.
Regular consumption of alcohol increases the production of oestrogen, the female hormone, which works inversely to testosterone. As a result, a decrease in male fertility, sex drive, etc. can occur.
There are mixed results in the studies conducted on the effect of alcohol on testosterone levels. Some studies have indicated depletion in testosterone levels while other studies have indicated an increase in testosterone levels. However, more research is required to ascertain the dosage of alcohol that can affect testosterone levels in humans.
7. Processed Foods
Some processed foods contain trans-fats in addition to being high in calories, sodium, and added sugar. Various ill effects like heart issues, inflammation, and type 2 diabetes are a contribution of trans-fats which are unhealthy fats. Studies have indicated that the intake of trans-fats results in a decline in testosterone levels.
A comparative study between men who consumed trans-fats and the ones who did not show a decline in testosterone levels of up to 15% and up to 37% in sperm count as well as a decrease in testicular volume in men who consumed trans-fats. A decrease in testicular volume adversely affected the testicular function.
8. Nuts
Nuts are wholesome foods that provide an array of health benefits. However, studies have shown that several nuts like almonds, walnuts, and pistachios reduce testosterone levels. They increase the production of sex hormone-binding globulin which reduces testosterone levels. It also binds with testosterone, lowers its secretion and inhibits its functions.
Nuts are a rich source of phytosterols that aids heart health. However, phytosterols reduce the production of testosterone. In addition, nuts have high PUFA content which is also responsible for lowering testosterone levels. Nuts also contain a variety of fats. The intake of nuts in moderation will not harm you.
9. Vegetable Oils
Consumption of vegetable oils can result in multiple health issues and lowering the production of testosterone is one of them. Refined vegetable oils contain high polyunsaturated fatty acids that lower testosterone levels. Vegetable oils also stimulate the production of free radicals that cause oxidative damage to cells. Diseases like obesity, diabetes, and heart issues are all linked to free radical cell damage. Testosterone synthesis is affected by diabetes and obesity.
Also, vegetable oils contain omega-3 fatty and omega-6 fatty acids. Omega-3 provides an array of health benefits whereas omega-6 impairs the function of the testes. They also minimise testosterone synthesis. These factors make the consumption of vegetable oil unhealthy for testosterone levels.
Conclusion
Testosterone is the prime reproductive male hormone. Various factors contribute to a decline in testosterone levels. Low testosterone levels can have serious repercussions like low sperm count, a decline in muscle mass and strength, and a lack of sex drive. A decline in testosterone levels can lead to infertility in men. All these issues can be averted through dietary and lifestyle changes.
Eliminate the foods that decrease testosterone levels and substitute them with foods that boost testosterone levels in your diet, include regular exercise in your daily routine as well as incorporate a healthy lifestyle to maintain your testosterone levels in a healthy range.
Frequently Asked Questions About Foods That Decrease Testosterone
Q. Do eggs decrease testosterone levels?
No. Omega-3, protein, vitamin D, and cholesterol aid in increasing testosterone levels. Eggs, especially egg yolks are rich sources of all these nutrients that influence the production of testosterone. There is no specification as to how many eggs should be consumed in a day. But including eggs in your diet will promote testosterone production and help maintain healthy testosterone levels.
Q. Do bananas lower testosterone levels?
No. On the contrary, bananas are loaded with vitamins and minerals including magnesium which boosts the production of testosterone. You will be depriving yourself of all these essential vitamins and minerals that aid in testosterone production if you exclude bananas from your diet.
