Testosterone plays a key role in men's overall health—impacting everything from energy levels and muscle mass to mood and sex drive. While age and lifestyle certainly influence your hormone levels, what you eat can also play a surprising role.
If you’re looking to naturally support and protect your testosterone levels, it might be time to take a closer look at your diet and determine which foods you need to avoid. Below are some common foods that lower testosterone levels in men—some of which might be staples in your pantry.
1. Mint
Mint might be soothing for your stomach, but it’s not so friendly to your hormones. Spearmint and peppermint contain menthol, which has anti-androgenic properties that interfere with testosterone production. In fact, a recent study shows that drinking spearmint tea twice a day significantly reduces testosterone levels in men.
2. Flaxseed
Flaxseed is often praised for its fiber and omega-3 content and overall health benefits, but it’s not great for testosterone. It contains lignans—compounds that bind to testosterone and lead to its excretion rather than absorption into the body. While flaxseed has its health benefits, it may not be the best choice if maintaining strong testosterone levels is a priority.
3. Licorice Root
Popular in candy, drinks, and natural remedies, licorice root may lower testosterone by as much as 26%, according to some studies. This is largely due to its ability to reduce androgen levels. While it might help with certain health issues, regular consumption could take a toll on your hormone balance.
4. Trans Fats
Found in processed foods, margarine, and baked goods, trans fats are harmful to heart health—and your testosterone. Hydrogenated oils in particular have been shown to reduce testosterone production. Cutting back on processed foods can support both your hormones and your overall wellness.
5. Alcohol
While an occasional drink is fine, daily or heavy alcohol consumption can significantly lower testosterone levels. One study found that middle-aged men who consumed 40g of alcohol per day (around 2-3 drinks) experienced a 6.8% decrease in testosterone over just three weeks. If hormone health is a priority, consider dialing back your alcohol intake.
6. Certain Nuts
While many nuts are rich in nutrients like magnesium that help boost testosterone, some—like almonds and walnuts—can increase levels of sex hormone-binding globulin (SHBG). SHBG binds to testosterone, making it unavailable for use in the body. If you’re snacking for testosterone support, stick to options like Brazil nuts or pistachios.
7. Vegetable Oils
Soybean, canola, sunflower, corn, cottonseed—these common vegetable oils are loaded with polyunsaturated fatty acids (PUFAs), especially omega-6s. When consumed in excess, these oils have been linked to inflammation and reduced testosterone production. Swap these out for healthier alternatives like olive oil or coconut oil to better support your hormone health.
8. Sugar
Sugar is a big culprit when it comes to hormone disruption. High-sugar and high-calorie diets not only contribute to weight gain (another testosterone killer) but can also directly impact testosterone production. In one study, 15% of men who began with normal levels dropped into the low testosterone range after consuming sugar. Limiting sweets, soda, and processed carbs is a smart move for your hormones.
9. Soy
Soy is found in everything from protein bars to meat alternatives like tofu. While convenient, soy contains phytoestrogens—plant-based compounds that mimic estrogen in the body. This can interfere with testosterone production. The research is mixed, but if you're concerned about low T, it’s worth monitoring your soy intake until more is known.
10. Bread & Other Baked Goods
Refined carbs like bread, pastries, and baked goods are linked to weight gain, insulin resistance, and yes—lower testosterone. A 2018 study found that men who consumed a high amount of baked goods had significantly reduced testosterone levels. Opting for whole grains and reducing refined carbs can help support healthier hormone levels.
Avoiding or limiting these common foods that lower testosterone is a simple yet powerful way to support your hormonal health.
Want to take it a step further? Pair these dietary changes with resistance training, quality sleep, stress management, and testosterone replacement therapy to give your testosterone a boost. Your body—and your energy—will thank you.
Through medically guided hormone replacement therapy and weight loss treatments—Volonte helps men and women feel stronger, healthier, and more confident in their bodies.