Certain testosterone-killing foods may contribute to lower T-levels. In today’s guide, we’ll go over some of the most important foods out there responsible for “killing” your testosterone.
Without proper nutrition, your testosterone production cannot function. Simply because through food, you supply your body with the necessary building blocks and raw materials.
You can feed yourself so that your body works like a well-oiled machine or, it’ll shake and squeak for filling it up with the wrong fuel.
11 testosterone killing foods that can sabotage your testosterone production
1. Vegetable Oils
Several articles discuss why fats are so important for testosterone production, regardless of the type of fat. While saturated and monounsaturated fatty acids increase testosterone, it will damage polyunsaturates.
For years, sympathetic margarine advertising has taught us that vegetable fats rich in polyunsaturated fatty acids are healthy. But in this case, it’s the opposite.
The problem with these vegetable fats is that the ratio of omega-3 to omega-6 is often very unfavorable. It is believed that a ratio of 1:1 is considered healthy and natural. But the scale has now shifted 16:1 in favor of omega-6 fatty acids.
And these chronic inflammations reduce testosterone and promote other modern diseases.
For this reason, try to avoid: sunflower oil, thistle oil, soybean oil, rapeseed oil, and margarine.
2. Trans Fat
Trans fats are even worse than polyunsaturated fatty acids. These are also vegetable oils but are more industrially processed to make them more stable.
It is now widely known how unhealthy these types of fats are. Trans fats reduce testosterone, lower sperm count, and adding 2% more trans fats to your diet increases the risk of cardiovascular disease by 23%. (According to USA News Today-Health)
Because they are cheap and easy to process, they’re widely used in most fast food restaurants. Especially when fried.
Soy is currently caught in the crossfire of heated controversy. Some say it’s a valuable source of protein, while other studies claim that it reduces testosterone.
Others say that soy leads to male breasts because of estrogen excess. The truth is probably somewhere in between; because there is clear evidence that soy has negative effects on the male body.
Let’s take a closer look at some of the most relevant studies:
- In 2003, a research team led by Trent D. Lund discovered that an isoflavone called Equol contained in soy can almost completely inhibit dihydrotestosterone (DHT) activity
- A 2012 study looked at a 20-year-old man who started a soy-based diet. Over the course of the study, he lost interest in sex and suffered from erectile dysfunction. Testosterone and DHT were questionable. 1 year after finishing the diet, he completely recovered his erectile and hormonal health
- Another study carried out by German scientists found that soy protein reduces testosterone levels after training
- In 2007, 97 infertile men were tested, and those who ate the most soy had the lowest sperm count
- Two studies showed that male rats, which were already exposed to soy in the mother’s stomach, had problems developing their sex organs
- Researchers discovered in 2006 that soy protein reduces testosterone and DHT in young men
Flaxseed is considered very healthy due to its high levels of omega-3. For men, however, they’re not exactly the best source of these fatty acids.
This is because flaxseeds also contain other plant substances with estrogen-like effects in the body.
An experimental study on a woman suffering from testosterone excess revealed that she could reduce it by 70% by consuming flaxseed daily. Of course, this does not translate 1:1 to healthy men, but it still shows that flaxseed has a strong anti-androgenic effect.
This subject has not yet been researched very intensively, but there are clear indications that licorice is not the best candy for men.
Several studies carried out by British scientists in the late 90s found that only 7 grams per day for 4 days leads to a significant drop in testosterone levels.
After licorice consumption was restricted, values recovered completely. The active ingredient glycyrrhizin is believed to be responsible.
Unfortunately, mint is not a good alternative for tea or other beverage. Menthol lowers testosterone and reduces sexual desire.
In a study with rats, researchers found that testosterone levels were reduced by 51% when the animals were given peppermint tea in a ratio of 20 g/l administered.
The only human study on this subject was conducted with women who had a surplus of testosterone. One cup of peppermint tea, twice a day for 5 days, reduced free testosterone by 30%.
7. Alcohol (especially beer)
It’s no secret that alcohol reduces testosterone levels, but one glass here and there won’t make much difference. In one study, a group of men and women had 2-3 drinks a day for 3 weeks.
Testosterone levels in men dropped 6.8%; women did not. In another study in which the amount of alcohol was increased, the values fell significantly, by 23%. In any case, excess is never a good thing.
The type of drink is also important to consider. For example, beer hops contain high amounts of phytoestrogens that reduce testosterone.
*Wine is the best alternative (and much healthier too).
8. Dairy Products
60-70% of estrogen come from dairy products.
Dairy cows from mass farms are kept pregnant for 300 days a year and are full of hormones and poor nutrition.
In a Japanese study where men drank 500 ml of milk per day, estrogen levels increased significantly while testosterone was depleted.
*So don’t use dairy products as much as possible. It makes one of the leading testosterone-killing foods.
If you can’t do without anything, drink low-fat milk because the hormones are fat-soluble and are mainly found in whole milk.
9. Processed meat
In addition to the moral difficulties involved, animals on industrial farms are fed completely unnatural food, injected with hormones and antibiotics.
In these animals’ fatty tissues, contaminants accumulate, and there is evidence that consumption of these meat products increases estrogen in the body.
In contrast, meat from animals fed with organic greens is quite capable of increasing testosterone.
10. Cereal Products
Most cereals contain a famous protein called: GLUTEN.
Once again, there’s been a lot of debate on whether gluten is good or bad. In any case, one thing is for sure: gluten increases prolactin.
Prolactin is an antagonist of testosterone. An increase in this hormone suppresses testosterone and dopamine.
Besides, highly processed cereal products have been linked to several diseases because they produce a stronger insulin response than raw sugar.
11. Other factors
In addition to diet and nutrition, these factors may also contribute to hormonal imbalances and/or low testosterone levels:
Seven foods that increase testosterone
Contrary to testosterone killing foods, others can greatly help improve its production. These foods have a direct influence not only on sexual performance but also on sperm count and quality and muscle mass increase.
An excellent food that can be consumed daily (with moderation) and nutritionally complete.
It contains vitamin D, which has been shown to increase testosterone production of testosterone. According to a study from the Medical University of Graz in Austria, carried out with a group of men, vitamin D is directly involved in regulating male androgenic metabolism.
This is why, in fact, the libido tends to increase during the summertime, since sun exposure is directly related to the synthesis of this vitamin.
On the other hand, eggs are a good protein source of high biological value, which feed the muscular mass, making them excellent allies for people who practice sport.
Garlic is known to improve the male sexual activity. Heck, garlic is good for many things!
It improves blood circulation and is a powerful natural antibiotic. It contains antioxidants, maintains cholesterol levels, and helps regulate blood pressure, among other properties.
But it’s also good for increasing testosterone blood levels and, as we mentioned before, improves male sexual activity.
According to a study carried out by the Kobe Women’s University in Japan, dialyll disulfide, a compound found in garlic, stimulates the release of the lutenizing hormone, promoting an increase in the production of testosterone in the testicles.
Avocado is considered a superfood. Unsaturated fats contained in avocado are good for testosterone production.
According to a study published in the Journal of Steroid Biochemistry, which examined the consumption of fats in a group of healthy men, those who reduced their consumption of healthy fats (i.e., monounsaturated and polyunsaturated) saw their blood testosterone concentrations decrease.
Nut consumption increases testosterone and libido. They contain vitamin E, which some studies relate to an increase in testosterone and, therefore, in libido.
Nuts also contain selenium, a fundamental mineral that influences testosterone levels and improves both the quantity and quality of sperm.
The unsaturated fatty acids found in nuts are the same as avocado and olive oil, which also influence this hormone’s production. Other foods that contain selenium are chestnuts, pine nuts, mushrooms, whole grains, oats, and cucumbers.
Broccoli may be beneficial in fighting lymphatic leukemia. It’s a fundamental food for people who seek to gain fat-free muscle mass.
It is also rich in fiber and antioxidants, low in carbohydrates, very low in calories, and rich in zinc, another decisive mineral for the proper functioning of the male reproductive system.
Cranberries reduce cortisol levels, and as a result, testosterone levels may increase. Adding a handful of dried cranberries to your salads, yogurt, or simply having them as a snack now and then can bring great benefits to your health.
Furthermore, cranberries improve brain health and urinary tract functioning; in addition to lowering cortisol levels, the stress hormone promotes testosterone increase in the blood.
Yes, oysters… The king of zinc, a mineral directly related to testosterone and sperm quality/motility.
Rich in zinc, oysters are popularly known as the ultimate aphrodisiac food. Zinc inhibits aromatase, which is responsible for transforming testosterone into estrogen.
The only problem with oysters is that, in addition to eliminating much of the zinc through bile, pancreatic and intestinal secretions, this mineral is also eliminated through perspiration. Thus many athletes can manifest deficient levels.
This last component is a neurotransmitter with a vasodilator function, promoting a better fluidity in the blood vessels by relaxing them and allowing a greater entry of oxygen and blood, which improves the strength of an erection.
Asparagus is a very nutritious and healthy food, besides being considered an aphrodisiac food. It contributes to the correct production of testosterone thanks to folic acid, vitamin E, and potassium.
Besides, asparagus promotes histamine release, which participates in reaching orgasm in both men and women.
Testosterone killing foods: Summary
We often link testosterone – a hormone produced in men’s testicles and women’s ovaries – to male sexual activity. However, it is present in both men and women and has other functions as well.
Correct testosterone levels are not only related to good sexual performance -both in terms of erections and libido, sperm quality and, therefore, fertility- but also to improve concentration, memory, and cardiovascular health, reduce fatigue, and prevent anemia, osteoporosis, type 2 diabetes, and cardiovascular accidents, among other benefits.
Testosterone also causes an increase in protein formation, especially in bones and muscles, so that muscle mass increases.
In the world of sporting competition, its use for anabolic purposes is not uncommon, and it is usually administered by intramuscular injection. However, it can also be supplemented by other means.
It’s not unusual to find women who undergo doping with testosterone to gain muscle mass because although it is a hormone present in both men and women, it is more so in men. In fact, it’s known as the “male sex hormone.”
Low levels of testosterone can cause problems in everything that has more to do with excitement than desire. In the sexual department, the levels of testosterone are fundamentally related to the quality of the erection.
Low levels of testosterone can cause difficulty in maintaining erections as in the execution of the sexual act, which can cause problems in everything that has more to do with excitement than with desire since the latter is gestated in the realm of thought and fantasy.
Nevertheless, it’s always important to rule out other causes, such as diabetes, hypertension, benign prostatic hyperplasia, cholesterol, or smoking-related problems.
For this reason, you must always consult with your doctor first before taking any actions regarding your health. Stay safe and healthy!