6 Foods That Kill & Lower Testosterone

Are there foods that lower testosterone or obliterate it altogether? We found a few you might want to avoid.

You may know that testosterone is an important sex hormone. Made in the testicles, testosterone regulates sex drive, fertility, fat distribution and muscle mass. Maintaining healthy testosterone levels is crucial not only for sexual performance but also for your quality of life and overall well-being.

Unfortunately, testosterone levels decrease as you get older, as well as due to other factors — like the foods you eat.

What foods lower testosterone levels in your body? What foods kill testosterone and sabotage hormonal health? We’ll go over what foods kill men’s testosterone and what you should avoid if you’re trying to protect your androgen (male hormone) levels.

The food you eat and your overall diet seem to have a direct impact on hormone production, according to research. Why? Your body uses various nutrients to create hormones like testosterone.

Your body needs a variety of vitamins and minerals to function, including magnesium and vitamin D — just like it needs a certain amount of cholesterol and fat to thrive. Healthy men can typically get these things from a well-balanced diet (some necessary elements are also manufactured within the body itself).

Since issues like obesity can also affect testosterone levels, your diet has an indirect effect on your hormonal health. When you eat healthy, balanced meals, you’re more likely to maintain a healthy weight, resulting in optimal hormone levels.

In a 2021 study, men who ate diets high in refined carbohydrates and saturated fats had lower total testosterone levels than those who ate less inflammatory foods.

But a balanced diet isn’t enough to treat low testosterone levels on its own. Still, prioritizing the right foods — or avoiding others — may have a positive effect on your body’s ability to maintain healthy levels of testosterone.

We know a healthy diet helps improve well-being in many ways — including possibly boosting testosterone production. But just as there are foods that benefit you, there are also foods that can hinder your health.

Foods that lower testosterone include:

• Soy

• Alcohol

• Trans fats

• Flaxseed

• Licorice Root

• Mint

Get more details below.

1. Soy

Want to know how to lower testosterone levels? Some research shows that eating lots of soy products — like tofu, soy milk and miso — may cause a drop in testosterone levels. So if you’re concerned about protecting your male hormones, it’s best to stay away.

One small study of 35 men found that drinking soy protein isolate for more than 50 days resulted in decreased testosterone levels.

Soy foods are also packed with high amounts of phytoestrogens — plant-based substances that mimic the effects of estrogen in the body and alter estrogen levels — potentially reducing levels of testosterone.

This has been disputed, though. Other research has had conflicting results, including a large review of 15 studies, which found that soy foods didn’t affect testosterone levels in men.

More research is needed to understand the effects of phytoestrogens on testosterone.

2. Alcohol

Enjoying alcoholic beverages in moderation won’t cause healthy testosterone levels to suddenly plummet. But overdoing it with drinking may be connected to low testosterone levels.

A study published in Current Drug Abuse Review found that heavy or regular drinking over long periods caused testosterone declines in males. Another small study also reported that acute alcohol intoxication was associated with decreased levels of testosterone in men.

What’s more, heavy drinking can lead to weight gain, which may further impact hormone levels.

The evidence isn’t completely clear on the adverse effects of excessive alcohol consumption on serum testosterone levels or sperm quality. While more research is needed, low to moderate consumption of alcoholic beverages doesn’t seem to affect testosterone too much.

3. Trans Fats

The types of fat you eat may impact testosterone levels.

A study published in the Asian Journal of Andrology looked at the dietary patterns of over 200 men in Spain, particularly regarding how their food habits affected hormone levels and testicular function.

The research suggested that eating trans fats may lower testosterone levels in the body, while too many omega-6 fatty acids appear to reduce testicular size and function.

Polyunsaturated fats might also affect the production of testosterone — depending on the type. The study found that eating plenty of polyunsaturated omega-3 fatty acids may increase testicle size and improve function.

However, polyunsaturated fatty acids — found in many of the most common vegetable oils, including canola, soybean, corn and cottonseed oil — may be detrimental to testosterone.

A 2019 study of overweight men with hypogonadism (failure of the testes to function properly) found that meals containing these fats significantly reduced serum testosterone levels.

More research is needed to pinpoint the full effect of certain fats. But guys worried about their testosterone levels may want to avoid vegetable oils and limit omega-6 fatty acid intake.

4. Flaxseed

Protein shakes and fiber supplements may be big on seeds. However, flaxseed is one you might not want to include if you’re looking to boost testosterone levels.

Research suggests that flaxseeds can cause problems for reproductive hormones when consumed in higher amounts. Flaxseed is high in lignans — compounds that can affect usable testosterone the body sees by binding with free testosterone in your body. 

Larger-scale studies are needed to figure out the long-term effects of this, as well as safe standards for flaxseed consumption for people with low T.

5. Licorice Root

Though licorice root is great for overall health and wellness, some limited studies have shown it can reduce serum testosterone levels.

Newer research has occasionally conflicted with this data. Still, it’s probably best to avoid supplements containing licorice root or high amounts of naturally flavored candy if your testosterone levels are unreliable right now.

6. Mint

Maybe you drink peppermint tea to unwind after a long day or ease digestion. But some studies suggest that mint may be on the list of testosterone-killing foods.

In a study published in the Advanced Pharmaceutical Bulletin, female rats with polycystic ovarian syndrome (PCOS) were treated with spearmint essential oil, which reduced testosterone levels in these rats.

But since most research on mint and testosterone focuses on women or animal studies, further research is needed to know the effects of mint on men and testosterone.

Besides foods that lower testosterone levels, a few other things may influence hormonal imbalances or lead to low testosterone.

This includes:

• Side effects from medication

• Obesity

• Diabetes

If you’re concerned about your testosterone levels and think your diet may be the culprit, you might also explore foods for boosting testosterone. Additionally, this guide on how to increase testosterone levels also goes into more detail about simple habits and lifestyle changes for healthier testosterone production.

While a healthy diet is always a good idea, you should also consult with a healthcare provider to rule out any medical conditions or medication side effects that may be causing low testosterone.

Your provider might suggest testosterone replacement therapy (TRT), a treatment that can provide real improvements in testosterone levels. That said, it can also cause side effects, such as a reduction in sperm count, testicle shrinkage, prostate enlargement, sleep problems and heart health issues.

Does sex increase testosterone? Read our blog for answers.

Though there’s no one particular food that kills testosterone, eating a healthy diet can positively affect testosterone production.

Here’s what to remember about foods that lower testosterone:

• Just as certain foods have more health benefits than others, some may belong on a list of what foods kill testosterone.

• Soy products, alcohol, certain fats, flaxseed, licorice root and mint may all have negative impacts on testosterone production. However, more research is needed on all these foods to understand how significant the effect really is.

• It’s best to think of your diet as one of many factors that might increase testosterone production rather than the sole cause of high or low testosterone levels.

A healthcare provider can give you more insight if you’re dealing with low testosterone and help you figure out what’s causing it.

If you have sexual health worries, check out our range of premature ejaculation treatments and erectile dysfunction medications online.