20 Foods That Decrease Testosterone and Foods That Increase Testosterone: Testosterone is an important sex hormone that plays a key role in many developmental and sexual functions in the body. Testosterone is produced predominantly in males, but it is also produced in small amounts in females.
Foods That Decrease Testosterone and Foods That Increase Testosterone Miami, FL
Particular foods that decrease and increase testosterone levels in the body. Individuals worried about their testosterone levels should avoid or reduce their intake of these foods.
Foods That Decrease Testosterone
Soy
Soy products are high in fiber and protein. They provide many nutritional benefits.
Soy generally contains a large volume of phytoestrogen isoflavones. These phytoestrogens are physically similar to the estrogen in the body. They also function similarly. They can trigger estrogen receptors in your body and decrease the activity of androgen receptors, to which testosterone binds. If testosterone can’t attach to androgen receptors, it can’t perform as it should.
However, more research is needed to understand soy’s effects on the body completely. For now, limiting your intake of soy is advised if you’re concerned about your testosterone levels.
Dairy
Studies indicate that dairy products can lower testosterone levels. Milk that is sold commercially is usually filled with estrogens and progesterone.
Estrogen and progesterone adversely affect testosterone by suppressing gonadotropin-releasing hormone (GnRH). GnRH is needed by men for the release of follicle-stimulating hormone (FSH) and Luteinizing hormone (LH). The testes can’t produce testosterone when FSH and LH are not released.
Baked products
Many baked products, including cookies, pastries, and bread, are high in trans-unsaturated fatty acids. These trans-unsaturated fatty acids are associated with causing decreasing levels of testosterone. Baked products can also increase insulin levels which can also lower testosterone levels.
Sugar
Sugar is associated with several health issues, including decreasing testosterone levels.
A study showed that males between the ages of 19 to 74 experienced as much as a 25 percent drop in their testosterone levels following sugar intake. Drinks or foods that contain high amounts of sugar can also reduce testosterone levels.
Alcohol
Frequent and excess intake of alcohol, including beer, spirits, or wine, can reduce your testosterone levels. Drinking alcohol in moderation may not affect your testosterone, but excessive drinking will decrease your testosterone levels.
Too much alcohol in your body negatively impacts the functionality of your hypothalamus, pituitary gland, and testes. It can prevent the hypothalamus from releasing GnRH, and also prevent the pituitary gland from releasing FSH and LH, and lastly, it prevents your testes from producing testosterone.
Some types of nuts
Certain nuts, such as almonds and walnuts, could hurt testosterone levels. Nuts contain healthy fats and minerals but are also high in polyunsaturated fatty acids. Nuts can cause oxidative stress to storage tissues, lowering testosterone levels.
Mint
Mints such as spearmint and peppermint have various health benefits, but some research indicates that mint may reduce testosterone levels. The menthol in mint could lower testosterone levels.
An animal study on rats showed that the testosterone levels of rats that were given peppermint or spearmint tea declined compared to those that received drinking water.
Further research on the effects of mint on men is required.
Flaxseed
Foods That Decrease Testosterone
Flaxseed offers many health benefits, but too much of it can reduce testosterone. Flaxseed contains high dietary lignans. Lignans are plant-based compounds that can reduce free testosterone levels. They can also prevent the conversion of testosterone into androgen dihydrotestosterone.
Flaxseed contains a high amount of omega-3 fatty acids. Some research indicates that excess omega-3 fatty acids can contribute to low testosterone levels.
Vegetable oils
Vegetable oils are hydrogenated and contain high amounts of polyunsaturated fats.
Excess consumption of polyunsaturated fats can lower testosterone in men. Vegetable oils also contain omega-3 fatty acids. Excess consumption of omega-3 fatty acids can decrease testosterone production and also reduce testicular size and function.
Licorice root
Licorice root is often used as an herbal supplement, tea, or beverage sweetener. Licorice root can negatively impact the production of testosterone in men. According to a small study, the testosterone levels in men decreased by 26 percent after consuming 7 grams of licorice root daily for a week.
Foods that Increase Testosterone Levels
Now that you know foods that can reduce your testosterone levels let’s look at foods that can increase testosterone levels.
Banana
Banana contains high amounts of potassium which promotes testosterone production. Banana also contains bromelain. Bromelain is a slow-releasing enzyme that can increase libido and boosts the secretion of serotonin, a hormone that helps to improve mood and sex drive.
Leafy green vegetables
Leafy green vegetables such as spinach, Swiss chard, and kale are rich in magnesium. Studies have shown that magnesium may increase testosterone levels in the body.
A 2011 study found that taking magnesium supplements daily for four weeks increased the testosterone levels of both passive and active participants. However, the testosterone increases were more significant in active participants.
Fatty fish and fish oil
Fatty fish & fish oil are rich sources of omega-3 fatty acids. Consuming omega-3 fatty acids in moderation can help increase testosterone levels.
Fatty fish also contains zinc, vitamin D, and protein, vital for maintaining healthy testosterone levels.
An animal-based conducted with dogs indicates that fish oil can increase the quality of semen and serum testosterone levels in dogs.
Cocoa products
Cocoa products like cocoa powder contain high amounts of magnesium and flavonoid antioxidants.
Magnesium and flavonoid antioxidants are essential for testosterone health and production.
Studies suggest that certain flavonoids, including cocoa flavonoids, may help increase testosterone production from cells in the testicles.
Cocoa products with no added sugar or small amounts of added sugar are recommended.
Eggs
Egg yolks contain healthy fat, protein, and selenium. Selenium acts as an antioxidant in the body and may help enhance testosterone production.
Some studies in humans and animals have found that testosterone levels are higher in humans and animals with optimal selenium levels in their blood.
Avocados
Avocados contain healthy fat important for hormonal health. Avocados also contain magnesium and boron. Studies indicate that boron may benefit testosterone levels. Boron seems to influence testosterone metabolism in the body.
Though some studies show that boron supplements may help boost testosterone in some people, more research is still needed.
Berries, cherries, and pomegranates
Berries, cherries, and pomegranates contain are high in flavonoid antioxidants.
Flavonoid antioxidants may help protect testosterone-producing cells from damage. They may also increase testosterone production.
Obesity-induced inflammation can lower testosterone levels. Pomegranates, berries, and cherries may help protect against obesity-induced inflammation.
Shellfish
Shellfish like oysters are outstanding sources of zinc, selenium, and omega-3 fatty acids, benefiting testosterone levels.
High-dose zinc supplements may be effective for treating hypogonadism in some men.
Eating foods high in zinc, selenium, and omega-3 fatty acids may help maintain optimal testosterone levels.
Extra-virgin olive oil
Olive oil has many health benefits. Olive oil contains a high amount of monounsaturated fat and vitamin E.
Olive oil may also increase male reproductive health and the production of testosterone.
A small study indicates that olive oil may boost testosterone levels in men.
Participants from the study also experienced an increase in luteinizing hormone. This hormone stimulates the cells in the testicles to produce testosterone.
Onions
Onions provide many health benefits. They contain several nutrients and antioxidants.
Onions may boost low levels of testosterone in men with low T.
An animal study with a rat found that daily intake of fresh onion juice for four weeks increased the serum testosterone levels in the rat.
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