Testosterone is an important hormone that affects many systems in the body including the endocrine, reproductive, cardiovascular, skeletal, nervous, and circulatory.

While it’s likely that exercise, weight loss, or testosterone therapy will be some of the first recommendations made by a doctor to balance out male hormones, healthy levels of testosterone may be managed by maintaining the proper diet through food and nutrition.

Read more about these seven foods that lower testosterone.

 

1. Alcohol

While having an occasional celebratory drink may not harm the reproductive system, acute and chronic alcohol consumption have been linked to decreased testosterone in men.

A study conducted in 2004 found that middle-aged men who consumed 40g of alcohol per day saw a decreased testosterone level of 6.8% over three weeks.

Eliminating or restricting alcohol consumption is a beneficial way to support your body in maintaining healthy testosterone levels.

 

2. Dairy

Dairy has often been considered a great source of protein for men who may be looking to decrease fat and increase muscle mass. However, a 2010 study showed that men who drank whole milk saw a decrease in their testosterone levels.

A large source of dairy comes from pregnant cows with increased estrogen and progesterone levels, which can suppress the gonadotropin-releasing hormone (GnRH) in men. Without this hormone, men cannot release the necessary hormones for the testes to synthesize testosterone.

Avoid saturated fat and support your body’s testosterone production by swapping whole milk for low-fat or skim milk fortified with vitamin D.

 

3. Soy

Soy can be a sneaky ingredient. Found in a variety of foods, soy is often used as a preservative and as an ingredient in food preparation. It is also present in meat alternatives— such as tofu—and is used to increase protein consumption.

While soy can serve as an alternative for those preferring a vegan diet, it contains phytoestrogen compounds that mimic estrogen and can alter hormone levels in the body. This means that when food rich in phytoestrogens has been consumed, estrogen receptors are activated in the body and the estrogen hormones are produced. This simultaneously disrupts the testosterone-producing androgen receptors, thus lowering testosterone levels.

While some researchers have found that ingesting phytoestrogens alters hormone levels, others have found data to be inconclusive. Until more research has been done, it may be wise to steer clear of soy-based foods that lower testosterone.

 

4. Sugar

Sugar is the culprit of many health issues across the board, and low T is no exception. A study performed on 74 men, ages 19-74, experienced a drop in testosterone levels after ingesting sugar. 15% of those men who started with healthy testosterone levels, dropped to the hypogonadal range.

The American Heart Association recommends that men ingest no more than 36 grams (or 9 teaspoons) of sugar per day. To avoid sugar’s negative effects on your testosterone levels, consider cutting out energy drinks, soda, baked goods, and candy from your diet.

 

5. Vegetable Oils

In the last several decades, experts have found that vegetable oils may be worse for you than sugar. Vegetable oils are found in many different kinds of food to enhance flavor. However, many vegetable oils contain large amounts of omega-6 fatty acids that can be detrimental to testosterone production and testicular health when ingested regularly.

Avoiding vegetable oils such as sunflower, canola, soybean, corn, cottonseed, peanut, sesame, and safflower will support testosterone levels and improve your overall health. Next time you go to sear or flavor something, try using olive or coconut oil instead of these PUFA-rich oils!

 

6. Trans Fats

Not only do trans fats raise LDL cholesterol levels and increase your chances of getting heart disease, but they may also lower testosterone levels in the body. A study showed that ingesting trans fatty acids negatively impacted reproductive hormones and testicular volume in young, healthy men.

Eliminating baked goods, fried, and pre-packaged foods containing trans fats—also known as partially hydrogenated oils—can give you peace of mind when maintaining healthy testosterone levels.

 

7. Polyunsaturated Fatty Acids

PUFAs—or polyunsaturated fatty acids—can greatly benefit nerve function, blood clotting, brain health, and muscle strength when ingested in moderation. However, PUFAs often contain a disproportionate amount of omega-6 acids to omega-3 acids, which can lead to inflammation of the body and have devastating effects on your testosterone levels.

Avoiding foods such as nuts, margarine, peanut butter, commercial seed oils, chips, processed foods, and fried foods can safeguard you from lowered testosterone levels.

 

Staying away from these six foods that lower testosterone is a great way to get your body back into shape and support testosterone production. Contact your primary care physician, make a meal plan, and talk to a testosterone replacement specialist today to protect your body against low T.

Volonte helps people regain their health and well-being through low T testing, testosterone replacement therapy, and weight-loss programs.

Call Volonte today to schedule your FREE low T screening, and follow us on Facebook.