There are some who claim some foods like dairy, soy, or certain fats, could reduce testosterone levels within the body. However, research into testosterone-lowering foods is limited.
The body can also increase testosterone levels naturally by working out frequently and maintaining the weight of a healthy level.
The food that a person eats can impact many factors of health. Food is a source of energy for cells and can affect some aspects of your body’s elements which include hormones like testosterone.
This article explains how the diet of a person can reduce testosterone levels and what foods can affect it.
Food and diet can influence the levels of testosterone?
Testosterone is among the main sex hormones that exist within the body. Although testosterone is more prevalent in males however, it’s essential for women to have this hormone. Testosterone is responsible for an increase in
- muscle mass
- bone mass
- body hair
In general, the body does well in regulating hormones and ensuring that levels of testosterone are at the level they are required to be.
A few people claim that a large amount of certain foods can hinder the process, leading to an imbalance in hormones. Individuals who are concerned about their testosterone levels could opt to reduce the following food items.
It is crucial to keep in mind that research on the ability of food to reduce testosterone levels is not extensive. Based on the evidence available today there is no way to draw conclusive conclusions about the foods listed below and testosterone levels.
Must Read: Click Here to Learn About Foods That Kill Testosterone!
1. Soy products
Soy products, like tofu, edamame and the soy protein isolates are rich in phytoestrogens. They are chemically similar to estrogens that are present in our bodies and function similarly.
An earlier paper from 2014 noted that even though scientists have conducted a lot of studies into soy, they have not fully understood the phenomenon.
The author points out that a lot of studies haven’t found an association between eating soy products and a change in levels of estrogen or testosterone in the serum.
In reality the 2021 meta-analysis concluded that neither phytoestrogens nor soy are able to alter testosterone levels. A technical review conducted the following year confirmed that there was no evidence to support the assertion that phytoestrogens alter the endocrine system in humans.
2. Alcohol
If you are concerned about your testosterone levels, you may look into quitting or cutting down on drinking alcohol. This could be particularly true for males.
Although some studies have shown evidence that a tiny amount of alcohol can increase testosterone levels in males, this typically is not the situation. According to a review from 2017 the effects of drinking heavily or regularly drinking for long periods of time results in a decline in testosterone levels among males.
The paper further notes that drinking alcohol causes increases in the testosterone level among females.
3. Mint
The mint’s menthol content could decrease testosterone levels, but there’s no research on humans to confirm this.
According to a research study conducted in 2017 the researchers treated female rats suffering from PCOS (polycystic Ovarian Syndrome) (PCOS) in the form of essential spearmint oil in order to determine it’s effects on condition. Researchers discovered that spearmint essential oil decreased testosterone levels in these animals.
An earlier review in 2014 mentioned that there was excellent evidence that suggests mint can lower testosterone levels for women with PCOS.
But, there’s not sufficient evidence of high-quality to support the effects of the herb overall especially for males who are concerned regarding their testosterone levels.
The majority of research into the subject is based on female models from animals or females. Future research should examine how mint affects males and females to provide a more complete image.
4. Pastries, bread and desserts
A study from 2018 linked the consumption of bread and pastries as well as other desserts with low testosterone levels in Taiwanese males. Additional reasons include the consumption of dairy products, dining often and consuming insufficient deep-green vegetables.
According to the study the participants also showed reduced muscle mass and more body fat.
5. Licorice root
A study from 2018 suggests the fact that licorice root may reduce testosterone levels in healthy women who are going through menstrual cycles. Studies on animals also demonstrate that licorice supplements can decrease testosterone levels.
The ideal situation is that any future research will examine what the effects of Licorice have on males and females to better understand the way it affects people generally.
6. Certain fats
The type of fat that a person consumes can also impact their testosterone levels and functions. A study conducted in 2017 looked at the diet patterns of healthy, young men with respect to hormone levels and the function of their testicles.
The study found that eating trans fats could reduce testosterone levels in the body. The researchers also discovered that excessive omega-6 fatty acids can diminut the size and function of the testicle.
However, eating lots of omega-3 fatty acids that are polyunsaturated could increase the size of testicle and enhance function. Researchers have called for further research to confirm their findings. However, people worried about testosterone levels should stay clear of trans fats and reduce omega-6 fats.
Other reasons
Other factors that could affect hormone imbalances or low testosterone levels are:
- Ageing
- A sedentary lifestyle
- long-term tobacco, drug and cannabis usage
- obesity
- Diabetes
How to boost testosterone naturally
There are also methods to increase testosterone naturally, such as:
- eating a balanced and healthy eating a diet centered on fresh and healthy food
- Avoiding eating too much
- keeping a healthy weight and staying away from weight gain
- exercising regularly
- ensuring that you get enough sleep every the night
Learn More: Top 13 Best Testosterone Boosting Supplements in 2024
Frequently asked questions
Does nicotine affect testosterone levels?
It isn’t clear whether the nicotine in cigarettes affects testosterone. Research has found no impact, or an increase in testosterone among smokers or the reverse.
Does masturbating reduce testosterone?
Masturbating doesn’t lower testosterone levels.
Which nuts lower testosterone levels?
Despite widespread beliefs that certain nuts reduce testosterone levels, there’s limited evidence from science to support this. Further research is required.
Summary
Exercise and diet are essential to maintaining good health and keeping the hormones in check. Some claim that certain foods, especially soy — could lower testosterone levels in the body.
But, research shows the absence of evidence for the assertions. However, anyone who is worried regarding their testosterone level might be tempted to cut down on these foods.
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