Testosterone is a vital hormone for men, playing a key role in muscle building, bone strength, memory, mood, and libido. While certain foods can help boost testosterone, others can negatively impact its production. Consistently consuming these detrimental foods can lead to lower testosterone levels, resulting in symptoms such as muscle loss, insomnia, increased body fat, depression, and reduced sex drive.

Here are seven foods that can hurt your testosterone levels, based on scientific evidence.

1. Flax Seeds

Flax seeds are often touted as a superfood due to their high fiber and omega-3 fatty acid content. However, they are also packed with lignans, which can have adverse effects on male hormonal health. Lignans are highly estrogenic, meaning they increase levels of the female sex hormone estrogen. Additionally, lignans raise levels of sex hormone-binding globulin (SHBG), a protein that binds to free testosterone, rendering it inactive.

Studies have shown that just two tablespoons of flax seeds daily can reduce testosterone levels by approximately 10%. In some cases, like a study involving a woman with high testosterone levels, flax seeds led to a 70% reduction in serum testosterone and an 89% drop in free testosterone. For optimal testosterone levels, consider alternative sources of omega-3s, such as salmon, sardines, and walnuts.

2. High Polyunsaturated Fat Cooking Oils

Cooking oils high in polyunsaturated fatty acids, such as soybean oil, vegetable oil, corn oil, and sunflower oil, can negatively impact testosterone production. These oils are often highly processed and can contribute to inflammation in the body due to their high omega-6 fatty acid content. A diet excessively high in omega-6s relative to omega-3s may lower testosterone levels.

Research has found that a higher intake of polyunsaturated fats, compared to saturated and monounsaturated fats, can reduce testosterone levels. For healthier alternatives, consider olive oil, avocado oil, and coconut oil, which are better for maintaining testosterone levels.

3. Mint

Herbs from the mint family, including spearmint and peppermint, may affect testosterone levels adversely. Animal studies have indicated that mint can reduce testosterone significantly.

For instance, rats given peppermint tea experienced a 25% reduction in testosterone, while those given spearmint tea saw reductions of up to 123%. The reduction is thought to be due to oxidative stress in the hypothalamus, leading to decreased testosterone synthesis in the testes. Although human studies are limited, research suggests that spearmint may lower testosterone in women with elevated androgen levels.

Until more research is available, it might be wise to limit mint consumption if you are concerned about testosterone levels.

4. Alcohol

Alcohol consumption can negatively impact testosterone levels, particularly when consumed in large quantities. Numerous studies have shown that alcohol reduces testosterone in a dose-dependent manner, meaning higher consumption leads to greater reductions in testosterone.

While moderate alcohol intake may have minimal effects or even slightly increase testosterone, excessive drinking can lead to a significant decrease in hormone levels. To minimize the impact on testosterone, limit alcohol consumption to moderate levels and avoid binge drinking.

5. Licorice

Licorice, particularly the compound glycyrrhizin, has been linked to lower testosterone levels. Glycyrrhizin can inhibit the enzyme 17-beta-hydroxysteroid dehydrogenase, which is crucial for testosterone production.

Research has shown that consuming licorice can significantly reduce testosterone levels. For instance, a study found that just seven grams of licorice daily led to a noticeable decrease in testosterone levels within four days. While licorice might have some health benefits, its potential to lower testosterone suggests it should be consumed with caution.

6. Soy Products

The effects of soy on testosterone levels are still debated, but there are concerns about its impact on male hormonal health.

Soy contains phytoestrogens, which can activate estrogen receptors and inhibit androgen receptors, potentially reducing the effectiveness of testosterone. Additionally, soy can affect iodine uptake in the thyroid, leading to impaired thyroid function, which is linked to lower testosterone levels. Given its high omega-6 fatty acid content, soy products may contribute to hormonal imbalances. If you are concerned about testosterone, consider reducing your intake of soy products.

7. Processed Foods

Lastly, processed foods, which are often high in unhealthy fats, sugars, and additives, can negatively impact testosterone levels. The consumption of these foods can lead to weight gain, increased inflammation, and hormonal imbalances, all of which can reduce testosterone production. To maintain healthy testosterone levels, focus on a balanced diet rich in whole foods, including lean proteins, vegetables, fruits, and healthy fats.

Conclusion

Maintaining optimal testosterone levels is crucial for overall health and well-being. By avoiding or limiting foods that can negatively impact testosterone, such as flax seeds, high polyunsaturated fat oils, mint, alcohol, licorice, soy products, and processed foods, you can help support your hormonal health. Incorporating alternative foods and making healthier dietary choices can contribute to better testosterone levels and overall health.