Testosterone is among the main sex hormones that exist within the body. Although testosterone is more prevalent in males it's also a vital hormone that females need. Testosterone can cause an increase in
- muscle mass
- bone mass
- body hair
Typically, the body performs well in regulating hormones and keeping testosterone levels at the required level.
Certain people believe that eating too much of certain foods can hinder this process, leading to a lower testosterone levels. If you are concerned about their testosterone levels could opt to reduce the following food items.
It is crucial to remember that research on food's ability to reduce testosterone levels is not extensive. Based on the evidence available today, it isn't possible to draw definitive conclusions regarding the following food items and testosterone levels.
1. Soy products
Soy products, such as tofu edamame, and soy protein isolates, contain phytoestrogens. These substances are physically identical to estrogens in the body and work in a similar manner.
An earlier paper from 2014 noted that even though scientists have conducted a lot of studies on soy, they do not know it completely.
The author points out that many studies have found no link between the consumption of soy products and alterations in serum estrogen or testosterone levels.
In fact, an analysis of a meta-analysis from 2021 concludes that neither phytoestrogens nor soy can alter or lower testosterone levels. A technical review conducted the same year confirmed that there is no evidence to support the assertion that phytoestrogens can disrupt the human endocrine system.
2. Alcohol
Any person who is concerned about their testosterone levels may think about quitting or limiting the consumption of alcohol. This is especially relevant for males with signs of low testosterone.
Although some studies have provided evidence that a tiny amount of alcohol can increase testosterone levels for males, this is usually not the scenario. A review in 2017 notes the effects of drinking heavily or regularly drinking over a long period of time can cause testosterone levels to decrease in males.
The paper further notes that drinking alcohol causes increases in the testosterone level among females.
Find out more about alcohol and testosterone.
3. Mint
The mint menthol could decrease testosterone levels, but there are no studies on human symptoms of low testosterone that support this.
According to a 2017 research study, the researchers administered essential spearmint oil to female rats suffering from polycystic ovarian syndrome (PCOS) to determine its effects on the condition. Researchers discovered that the essential oil of spearmint reduced testosterone levels in these animals.
A previous review in 2014 mentioned that there was excellent evidence that mint reduces testosterone levels for women with PCOS.
But, there's not enough evidence of high quality to justify the effects of the herb generally especially on males who are concerned regarding testosterone levels.
The majority of research conducted on this subject is focused on female models, either animal or human. Future research should examine how mint affects both genders for a complete image.
4. Pastries, bread and desserts
A study in 2018 found a link between an eating pattern that is high in bread and pastries as well as other desserts with lower testosterone levels for Taiwanese males. Other contributing factors were the consumption of dairy products, dining often and not eating sufficient dark green vegetables.
According to the study, the participants also showed less muscle mass and a higher percentage of body fat.
5. Licorice root
A study published in 2018 suggests that licorice roots can lower testosterone levels in healthy women who are going through menstrual cycles. Studies on animals also demonstrate that supplementation with licorice can reduce testosterone levels.
The ideal situation is that future studies will examine how licorice affects males and females to better understand how the herb works on a general level.
6. Certain fats
The type of fat that a person consumes can also cause testosterone male hypogonadism and impact testosterone levels and testicle function. A 2017 study examined the diet habits of healthy, young males with regard to hormone levels and testicle function.
The study found that trans fats consumed in the diet could lower testosterone levels within the body. The researchers also discovered that excessive omega-6 fatty acids may diminish the size and function of the testicle.
However, eating lots of omega-3 polyunsaturated fatty acids could increase the size of the testicle and improve its function. Researchers have asked for more studies to verify their findings. However, people worried about testosterone levels should reduce trans fats and omega-6 fats.
Other aspects that trigger males symptoms of low testosterone
Other factors that could cause lower testosterone levels are:
- Aging
- A sedentary lifestyle
- smoking, chronic tobacco, and cannabis consumption
- obesity
- Diabetes
How to boost testosterone naturally
There are also ways to increase testosterone naturally, for example:
- eating a healthier, balanced eating diet centered on fresh and healthy food
- Avoiding eating too much
- keeping a healthy weight loss and avoidance of weight gain
- exercising regularly
- ensuring that you get enough rest each night
Frequently Asked Questions Summary
Does nicotine affect testosterone levels?
The relationship between nicotine and testosterone levels is complex and not fully understood. Some studies suggest that nicotine might have a slight effect on testosterone levels, but the evidence is not consistent. Nicotine, primarily consumed through smoking, has been shown in some studies to increase testosterone levels slightly, possibly due to nicotine's stimulant effects which can increase the release of certain hormones. However, smoking has many adverse health effects, including potential harm to hormone balance and overall endocrine function. Therefore, any minor increase in testosterone levels caused by nicotine is outweighed by its negative health impacts.
Does masturbating reduce testosterone?
No, masturbating does not reduce testosterone levels. This is a common myth. Testosterone levels fluctuate throughout the day and are affected by various factors such as diet, sleep, and physical activity, but masturbation does not have a long-term effect on the overall levels of testosterone. In fact, sexual arousal and activity, including masturbation, can temporarily increase testosterone levels, although these effects are brief.
Which nuts lower testosterone levels?
There is no scientific evidence to suggest that any nuts significantly lower testosterone levels. Nuts are generally healthy foods rich in fats, proteins, and other nutrients beneficial for overall health, including hormonal health. Some nuts, like walnuts and almonds, are particularly rich in healthy fats that can support hormone production, including testosterone. Therefore, consuming nuts as part of a balanced diet is generally beneficial rather than harmful to testosterone levels.
What happens if testosterone is low?
Low testosterone, or hypogonadism, can cause a variety of symptoms in men, including:
- Reduced sex drive
- Erectile dysfunction
- Decreased sense of well-being
- Depressed mood
- Difficulties with concentration and memory
- Fatigue and lack of energy
- Muscle weakness
- Increased body fat
- Decreased bone density, potentially leading to osteoporosis
These symptoms can affect overall quality of life and may require medical evaluation and treatment.
How do you fix low testosterone in men?
Treatment for low testosterone depends on the underlying cause. Here are common approaches:
- Testosterone Replacement Therapy (TRT): This is the most common treatment, involving supplementation of testosterone through injections, gels, patches, or pellets to normalize hormone levels.
- Lifestyle Changes: Improving diet, increasing physical activity, losing weight, and managing stress can naturally boost testosterone levels.
- Medication Adjustment: Reviewing and adjusting medications that might affect testosterone production under a doctor's supervision.
- Treatment of Underlying Conditions: Addressing underlying health conditions such as diabetes, obesity, and hormonal imbalances can help.
How do you treat high testosterone in men?
High testosterone levels can also cause health problems, though they are less common than low levels. Treatment might include:
- Medication: To reduce testosterone production or block its effects in the body. For instance, anti-androgens can be used to block the action of testosterone.
- Management of Associated Conditions: Conditions like steroid abuse, tumors, or genetic conditions contributing to high testosterone might require specific treatments.
- Lifestyle Adjustments: If lifestyle factors are contributing to high testosterone, such as the use of supplements or performance-enhancing drugs, discontinuing their use is necessary.
A healthcare provider should guide each individual's treatment plan to address their specific health needs and conditions.
Conclusion
Exercise and diet play crucial roles in maintaining health and keeping hormones in balance. Certain people believe that certain food items, particularly soy, can lower testosterone levels in the body.
Research shows that there is no evidence to support these assertions. However, anyone who is worried about their testosterone level might be tempted to cut down on these foods.