Testosterone, the primary male sex hormone responsible for sperm production, also plays a vital role in the development of muscle mass, bone density, libido and secondary sexual characteristics such as voice change and hair growth. However, stress, improper diet and insufficient physical activity — all part and parcel of the present lifestyle — can alter certain metabolic processes, affecting its levels more significantly in men. Hence, it’s essential to address such issues to maintain optimal amounts of the hormone in our bodies.
Testosterone plays an important role in red blood cell production, and a lack thereof can increase one’s chances of developing anemia, says Dr Karthikeyan V S, microsurgical andrologist and urologist at Apollo Hospitals, Chennai.
Therefore, in addition to being physically active and managing stress through breathing exercises, experts list some food items that one should be cautious about to prevent a dip in testosterone levels.
Foods that lower testosterone levels in men
Dr Justin Houman, urologist and men’s sexual and reproductive health specialist, Los Angeles, California, says one’s diet plays a key role in maintaining hormonal balance. “Occasional consumption of certain foods such as flaxseeds and dairy products is unlikely to cause significant changes. However, following a diet containing excessive amounts of these food items for prolonged periods can impact your testosterone levels over time,” he cautions.
The primary food products that men should have in strict moderation include:
♦ Soy products
Foods like tofu, edamame and soy milk contain phytoestrogens — plant-based compounds that mimic estrogen in the body, potentially lowering testosterone levels, says Dr Govardhan Reddy, lead consultant, urology & uro-oncology, Aster CMI Hospital, Bangalore. Experts add that such products mainly contain high quantities of a compound called isoflavone (a type of phytoestrogen).
“Soy products activate the estrogen receptors and lower testosterone levels when taken in large quantities. Hence, they should be consumed in moderation,” advises Dr Reddy.
♦ Flaxseeds and flaxseed oil
Flaxseeds and flaxseed oil are rich in lignans, which are a type of phytoestrogen. “While flaxseed has many health benefits, excessive consumption has been linked to decreased testosterone levels. This is because lignans reduce the free circulation of testosterone and cause its excretion,” explains Dr Houman.
Additionally, experts share that flaxseeds contain high amounts of omega-3 and omega-6 fatty acids. While the former promotes cardiac health, the latter can contribute to lowering testosterone levels.
♦ Processed foods
Processed foods like bread, cereals, pastries and other desserts are high in trans fats and sugar. This can contribute to obesity and insulin resistance, both of which are associated with decreased testosterone levels, says Dr Reddy. Additionally, such food items often contain chemicals, preservatives and artificial ingredients that can disrupt one’s hormonal balance.
♦ Alcohol
Elaborating on the ill effects of alcohol consumption, Dr Reddy says, “Excessive alcohol intake can disrupt hormonal balance and lower testosterone levels. It can damage the Leydig cells in the testes, which are responsible for producing testosterone, leading to decreased levels of the hormone.”
Hence, experts say it’s crucial to limit alcohol consumption for one’s overall well-being.
♦ Dairy products
“Dairy products may affect testosterone levels because they contain hormones like estrogen, which cows naturally produce. Moreover, many such products are made using synthetic hormones, which can potentially disrupt your body’s natural hormone balance,” explains Dr Houman.
♦ Vegetable oils
Oils made from certain ingredients like soybean, corn and cottonseed contain high amounts of polyunsaturated fats, which have been linked to decreased testosterone levels. Instead, it’s best to opt for oils with a healthier fat profile, including olive oil and canola oil.
♦ Mint
Mint is a key ingredient in many dishes. However, experts say that methanol, an organic compound present in peppermint and spearmint, may have anti-androgenic properties, hindering testosterone production.
Furthermore, the herb is often added to teas and can significantly impact hormonal balance when consumed in large quantities.
♦ Licorice root
Commonly used in candies, sweeteners and beverages, licorice root contains glycyrrhizin, an organic compound shown to reduce testosterone levels in men. Hence, moderation is of utmost importance when indulging in such food items.
