Testosterone: 5 foods that can lower your levels

Testosterone is the male hormone everyone talks about, yet quite a few everyday foods can quietly bring its level down. Here are five surprising culprits — you don’t need to banish them from your life, but in large amounts they deserve a second thought.

Why testosterone matters for men

Testosterone affects muscle mass, energy levels, libido and mood. When your level drops, training gets harder and the days feel longer. Food isn’t the only factor — sleep, stress and physical activity count just as much — but a lot starts in the kitchen. Below are five foods whose effects are worth knowing about. The goal isn’t to scare you, but to make you think.

Five foods that can lower testosterone

1. Flaxseeds

It sounds odd, because flaxseeds are sold as a health product. They really do contain plenty of omega-3 fatty acids. The problem lies in the lignans — a type of dietary fiber that binds to estrogen receptors and raises levels of SHBG (sex hormone-binding globulin). SHBG binds free testosterone molecules and makes them unusable for the body.

In longer-term studies, eating flaxseed has lowered testosterone by around 20% on average. That doesn’t mean you should throw out bread containing flax — it’s just that adding a spoonful or two to every meal “for your health” isn’t a good idea.

2. Licorice

In the Nordic countries, licorice is a very popular treat. It contains glycyrrhizic acid, which blocks the enzymes that produce testosterone. In one study, men were given 7 grams of licorice a day — by the fourth day, their free testosterone had dropped by half.

The good news: if you stop, your level recovers within a few days. Still, you shouldn’t be drinking bottle after bottle of strongly licorice-flavored cough syrup for weeks on end.

3. Polyunsaturated fats

Almost all processed vegetable oils (except coconut, avocado and olive oil) are loaded with them. The same goes for walnuts, peanuts and many seeds. Refining strips the oils of micronutrients and changes the structure of the fats into something foreign to the body.

The human body works best when the ratio of omega-3 to omega-6 in the diet is around 1:1 to 1:2. On the average modern dinner table, it’s closer to 1:16. The more the balance tips toward omega-6, the more inflammatory stress builds up in the body — and that in turn can bring testosterone down. Prefer saturated and monounsaturated fats: butter, olive oil, avocado.

4. Mint and peppermint

In animal studies, regular peppermint intake has noticeably lowered testosterone and may have disrupted testicular function. Studies in women show a similar effect — free testosterone fell by up to 30%. In some places, peppermint tea is even used as an anti-androgen, for example to ease excess facial hair growth.

There’s no need to panic over one piece of chewed gum or one cup of peppermint tea. But if drinking several cups of peppermint tea at a time is a daily habit, it’s worth switching to something else.

5. Soy products

Soybeans contain large amounts of phytoestrogenic isoflavones, which activate estrogen receptors while suppressing androgen receptors. In addition, soy interferes with the thyroid gland by blocking iodine absorption — and an underactive thyroid gland is in turn one of the most common causes of low testosterone. The fat profile of soybeans themselves is also dismal: about half is polyunsaturated fatty acids.

A sushi night with soy sauce once a month does no harm. Soy sausage, soy milk and soy sauce every day — that starts to have an effect, especially if you’re a meat eater.

Practical everyday tips

Moderation remains the foundation. Looking at this list and giving up these foods completely won’t make your life better. Here are a few simple rules that help more than fear:

• Cook with olive, coconut or avocado oil rather than canola or sunflower oil.
• If you eat a lot of seeds or nuts, watch the amount — a handful a day, not a bowlful.
• Eat licorice sweets once or twice a month rather than every day.
• With soy products, keep a balance — prefer animal protein if your goal is muscle mass.
• Sleep 7–8 hours, move regularly and keep stress under control. Food is only one part of the picture.

Testosterone FAQ

Do I have to give up flaxseeds completely?

No. A small amount in bread or morning porridge won’t noticeably lower testosterone. The problem arises when you add a spoonful of flaxseeds to every meal.

Does green tea have the same effect as peppermint tea?

Green tea comes from a completely different plant — its effect on testosterone is rather neutral. All of this concerns peppermint and spearmint, not tea in general.

What are the most common signs of low testosterone?

Chronic fatigue, reduced libido, lack of motivation, more difficulty building muscle mass and mood swings. If these persist, it’s worth getting a blood test — dietary changes alone won’t solve a serious problem.

Author: Peep Reinart

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