Last Updated on November 7, 2022 by
Did you know that some of the foods that you regularly eat may be slowly killing your testosterone level? Testosterone is a very important hormone for male health. Low levels of testosterone can result in erectile dysfunction, weak libido and infertility. You should try to avoid food that can reduce your testosterone level in order to improve your health and stay fit.
You’ve probably wondered whether certain food can impact your testosterone levels. The truth is that some foods can increase or reduce testosterone in your body.
Have you ever thought about what food helps or hurts your testosterone levels? I’d argue that most people don’t think much about it, but you should. In this guide, I’ll talk about 12 different foods and how they affect your testosterone levels. Let’s just dive right in.
Worst Food For Testosterone

1. Soy
Yes, it’s true that soy products like edamame, tofu, soy milk, tempeh, and soy protein powder provide nutritional benefits. They’re high in fiber and protein, as well as cholesterol- and lactose-free. Such benefits don’t suggest that you could be ingesting a testosterone-killing food, yet debate within the medical community wages on.
Soy generally contains a large volume of phytoestrogen isoflavones, estrogen-like compounds found in plants. These phytoestrogens can trigger estrogen receptors in your body, but they can also decrease the activity of your androgen receptors, to which your testosterone binds itself. If it can’t bind to those receptors, then your testosterone can’t perform as it should—and therefore, neither can you.
Despite numerous studies, the jury’s still out on soy, and the results are mixed. According to a 2013 study, researchers found that men drinking 20 grams of soy protein isolate per day over a two-week span showed lower T levels than those that drank whey protein isolate or a placebo. Meanwhile, a 2010 meta-analysis uncovered no adverse effects on male hormones.
Until there’s definitive research, if you’re already concerned about your hormone levels, it’s probably best to consider soy as a potential testosterone killer and just limit the intake.

2. Dairy
Think twice before you help yourself to that cheese platter or tall glass of whole milk. Several studies indicate that dairy products can lower your testosterone levels. Pregnant female cows are the primary source of milk that’s produced and sold commercially, and their milk is filled with estrogens and progesterone. Those hormones adversely affect testosterone by suppressing gonadotropin-releasing hormone (GnRH), which men need for the release of follicle-stimulating hormone (FSH) and Luteinizing hormone (LH). When they’re not released, your testes can’t synthesize testosterone.
A 2010 analysis supports the adverse relationship between dairy products and men’s hormones. It’s also worth noting that 98 percent of soybean meal is used for animal feed, so chances are that estrogen levels in cows’ milk are even further bolstered. If you really crave milk, go with low fat or skim, and make sure it’s fortified with Vitamin D, which is good for your testosterone.

3. Alcohol
An occasional drink won’t necessarily give your hormones a hangover. However, if you like to frequently imbibe beer, spirits, or wine, your testosterone could plummet.
There’s extensive research that too much alcohol impedes the functionality of your hypothalamus, pituitary gland, and testes . Like with dairy, the hypothalamus can’t release GnRH, the pituitary gland can’t release FSH and LH, and your testes can’t produce testosterone. In short, if you’re continually over-served, your hormones become underserved. Even worse, they pay for it all.
A recent report detailed a study in which healthy male volunteers received ethanol—grain alcohol—equal to a pint of whiskey per day. Those volunteers’ T levels began dropping after three days; after 30 days, their significantly deficient testosterone levels closely resembled those measured in alcoholic males.
Besides being a testosterone killer, overconsumption of alcohol can be bad for your body in so many other ways, including your liver, kidneys, and heart. Moderation is key, so please drink responsibly.

4. Baked goods
Who doesn’t love a good cookie or loaf of bread, especially straight out of the oven? Sadly, many baked goods are high in trans-unsaturated fatty acids—aka trans fat—which are heavily associated with causing T levels to decline. According to a 2017 study, the subjects who ingested foods rich in trans fat showed testosterone levels 15 percent lower than those with the lowest intake.
It’s not just the trans fat that’ll get you — baked goods like pastries, danish, pies and other sweet treats can increase your insulin levels as well as your waist size, both of which can leave you with Low T and a bad taste. Consider this the next time you’re tempted to treat yourself to that second doughnut.

5. Sugar
Having a sweet tooth could cause your T levels to sour. Sugar is already associated with a ton of health issues, yet according to the American Heart Association, the average American male ingests about 17 teaspoons of sugar daily—nearly double the recommended limit.
Perhaps it’s a little easier to reduce sugar intake if you have a better idea of what it can do to your hormones. One study documented that males 19 to 74 experienced as much as a 25 percent drop in testosterone levels following sugar ingestion, with levels remaining lowered for up to two hours. Love soda and energy drinks? Researchers reported that sugar-sweetened beverages were associated with Low T levels in 59 percent of subjects.
Of all the testosterone-killing foods on this list, sugar is arguably the easiest and the most difficult one to eliminate from your diet.

6. Mint
Spearmint and peppermint have long been lauded as herbal remedies for stress, digestive issues, and sinuses. Plus, they can really help freshen your breath. Unfortunately, some research indicates that when it comes to male hormones, mint may stink.
According to an animal study, the testosterone levels of rats that were regularly given peppermint or spearmint tea declined in comparison to a control group that received drinking water. Another study found that spearmint induced oxidative stress in rats, resulting in decreased testosterone.
More research needs to be done, particularly with human male subjects, before an adverse relationship is definitively established between mint and low testosterone. Until then, may we suggest you spice up your daily routine with some ginger tea? (Especially since ginger is known for boosting testosterone production .

7. Trans fats
We’ve already touched on some of these since they’re key ingredients in several aforementioned testosterone-killing foods, but it’s worth expanding on the topic that trans fats can be disastrous for your hormones.
Though there are natural traces of trans fat in meat and dairy, you’ll find an overabundance of them within processed, fried, and fast foods. The list of health risks associated with those foods is vast: Cardiovascular disease, inflammation, type 2 diabetes, decreased HDL (good) cholesterol and increased LDL (bad) cholesterol, and Low T and decreased fertility.

8. Vegetable oils
Vegetable oils are hydrogenated to improve foods’ taste, texture, and shelf-life. They’re also dense with polyunsaturated fats (PUFAs). Though they’re often labeled as a “healthy” fat, PUFAs must be ingested within moderation. Commercial vegetable oils—which are often refined combinations of canola, coconut, corn, cottonseed, olive, palm, peanut, safflower, soybean, and sunflower oils—are used in cooking so many foods, it’s easy to over-consume PUFAs.
One study established a strong correlation between men’s low testosterone levels and their frequent consumption of polyunsaturated fats. Meanwhile, a 2019 report revealed how PUFAs decreased the T levels of overweight, hypogonadal men in as little as one hour after consumption, with effects lasting up to five hours.
Last, you have your omega-6 fatty acids, which you’ll find in many of those vegetable oils as well as various nuts and seeds. Omega-6 can be considered a rather healthy type of PUFA—when consumed in moderation, it can lower your bad cholesterol, improve your good cholesterol, and help reduce the risks of certain cancers and heart disease. However, they’re not as healthy as omega-3 fatty acids, yet they’re consumed far more in excess. And, contrary to popular belief, you can have too much of a good thing. Research supports that too much omega-6 can not only decrease testosterone production, but it can also reduce testicular size and function , and increase inflammation in the body

9. Nuts
Certain nuts can wreak havoc on your hormones. Nuts have earned a great reputation for containing healthy fats and minerals, but several studies show how nuts high in polyunsaturated fatty acids including walnuts, pistachios, peanuts, pecans, and almonds—can cause oxidative stress to storage tissues, which in effect can lower your T levels.
If you’re someone who loves snacking on nuts, look to ones that are nutrient-dense and higher in cholesterol- and heart-friendly monounsaturated fatty acids (MUFAs). Those include brazil nuts, chestnuts, or macadamia nuts.

10. Flaxseed
There’s no question that flaxseed offers health benefits such as improving cholesterol levels and digestive health and reducing blood pressure. Too much of it, though, can turn it into a testosterone killer.
Flaxseed is an extremely rich source of dietary lignans. Lignans are plant-based compounds that can cut down total and free T levels and prevent the conversion of testosterone into something helpful; the much-needed androgen dihydrotestosterone. In one small study, 25 men diagnosed with prostate cancer adopted a low-fat diet supplemented with flaxseed, researchers observed significant declines in total and free testosterone
Additionally, flaxseed is rich in omega-3 fatty acids. Though it’s preferable over omega-6, some research indicates that too much omega-3 can also contribute to lowering testosterone levels.