Foods That Can Affect Testosterone Levels

Soy is a nutritious, protein-rich food and a dietary staple for many vegetarians and vegans. It comes in many forms—whole soybeans, tofu, edamame, and tempeh among them.

The reason soy comes up in conversations about testosterone is its high phytoestrogen content. Phytoestrogens are plant compounds that closely resemble estrogen in structure. Because estrogen and testosterone interact—high estrogen levels can inhibit testosterone production—researchers have questioned whether phytoestrogen-rich foods might have a similar suppressive effect.

The evidence, however, is mixed. Some studies suggest soy may reduce testosterone levels, while others find no significant interaction between soy consumption and reproductive hormones [1, 2]. The latter research points out that phytoestrogens, despite their structural similarity to estrogen, aren't metabolized in the body the same way—meaning they may not produce the same hormonal effects.

Research in this area is ongoing. If you have existing sensitivity to hormonal fluctuations, it's worth discussing soy intake with your healthcare provider.

For the average person, the occasional drink or two per day is fine and shouldn’t have a particularly significant effect on health; however, excessive alcohol consumption and/or chronic alcohol abuse can lead to low testosterone levels [3]. This occurs through several mechanisms, including:

• Alcohol results in the release of endorphins, which are the classic feel-good hormones [4]. This is what leads to the generally pleasant, relaxed feeling when you enjoy a drink. However, endorphins can also interfere with the body’s ability to synthesize testosterone hormone levels [5].
• Leydig cells in the testes are responsible for producing and secreting testosterone [6]. Excess alcohol can cause damage to these cells, which then affects testosterone synthesis [6].
• Alcohol may increase cortisol, the main stress hormone [7]. Cortisol is a known inhibitor of testosterone synthesis [8].
• Some amount of testosterone in men is converted into estrogen. This is natural and necessary to maintain healthy testosterone levels. However, alcohol may speed up this process and result in more estrogen turning into testosterone [9].

Moderation applies to just about everything in life, including alcohol. Assuming you don’t have a liver issue or problems with alcohol abuse, moderate alcohol consumption shouldn’t have any significant effect on your hormones. However, having more drinks and/or drinking more often can potentially reduce testosterone levels.

Flaxseed, often simply known as "flax," is a popular food for its high nutritional value. It is especially high in fiber, which is good for digestion and general gut health, and omega-3 fatty acids, which may help to reduce inflammation and/or support healthy joints.

However, flax is also high in lignans. Lignans are a family of compounds related to fiber. These polyphenols have been studied as a precursor to phytoestrogens. Studies suggest that lignans may influence the metabolism of both androgens and estrogen [10]. Pilot studies on the effects of flaxseed in cases of polycystic ovarian syndrome also suggest a reduction in testosterone, but further research is warranted to more conclusively understand possible effects.

Check Testosterone Levels At Home

A common breath freshener and addition to calming teas, mint is an aromatic herb used in countless foods and household items. Menthol, specifically from peppermint and spearmint, may potentially reduce testosterone levels [11]. In one trial, women with polycystic ovarian syndrome were given spearmint tea. Results showed a significant reduction in androgen levels, suggesting that the tea may have anti-androgenic properties [12]. Studies on the effects of mint on testosterone in men are limited, and more research on male human models is necessary to determine potential long-term effects.

Sugar and sodium are found in many foods, but excessive sugar intake may cause abnormal hormone levels. In one study, men were given sugar-sweetened beverages and tested for various biomarkers. On average, the men in the study had a decrease in testosterone levels after the sugar ingestion [13].

The exact mechanisms here might vary and involve insulin (the chemical that helps you metabolize sugar) or luteinizing hormone (the hormone that stimulates the production of hormones), but the point stands: high sugar intake may equate to lowered testosterone levels.

The effects in existing studies are relatively short-term. However, if you are prone to eating dense, sugary foods throughout the day, it’s worth noting the potential effect on testosterone levels.

Many people tend to get the wrong idea about fats. The body needs fats in general to function properly. However, some dietary fats are better than others. Trans fats, particularly artificial trans fats, are known to be bad for health. Consuming too much trans fats is associated with an increased risk of heart disease, diabetes, and other health problems.

Trans fats may also influence testosterone, with studies suggesting that high consumption of trans fat was associated with lower testosterone levels [14]. Trans fats were also found to potentially affect sperm count and testicular volume and function.

It’s important to note that no singular food will significantly reduce testosterone. Eating one piece of tofu will not lead to a dramatic hormonal shift. However, it’s always worth considering the foods that you eat, especially if you have existing hormonal issues.

If you believe that you have testosterone issues, consider using the Everlywell at-home Testosterone Test to measure your testosterone levels from the comfort of your home.