A compilation of 8 foods that lower testosterone levels.
Testosterone is an essential hormone for your body.
It helps you gain muscles, improve sexual function, and become strong.
Maintaining optimum levels of testosterone also defends your body against diseases such as metabolic syndrome, obesity, and heart conditions.
Since a good diet is one of the key factors in preventing low testosterone levels, we have compiled a list of 8 foods that you should avoid because they lower your testosterone levels.
1.Licorice root Licorice root is used as a sweetener and as a holistic natural remedy.
However, recent studies suggest that it may reduce your testosterone levels over time.
For example, one study showed that consuming 7g of licorice root every day for a week caused a whopping 26% decline in testosterone levels in men.
If you love licorice candy as we do, you don’t have to worry because licorice candy often does not contain any licorice root.
2.Mint This apparently harmless food can also cause a dip in your testosterone levels.
One study done on 42 women showed that drinking spearmint tea for 30 days reduced testosterone levels.
Two animal studies also showed declining testosterone levels with the use of spearmint essential oil and peppermint tea.
Most research on mint focuses on animals and women, so more quality research on both genders is needed.
3.Soy and Soy-based products Soy foods such as tofu and miso are rich in phytoestrogens.
Phytoestrogen, like the hormone estrogen, can reduce your testosterone levels.
One study done on 35 men showed that their testosterone levels reduced by drinking soy protein isolate for 54 days.
However, some studies suggest that soy-based products do not reduce testosterone levels as much as isolated soy components do.
More research is needed to establish the effects of soy-based products on testosterone levels.
4.Vegetable oils Vegetable oils are loaded with polyunsaturated fats and are usually thought to be a healthy fat source.
However, they may reduce testosterone levels.
One study done on 12 men showed that polyunsaturated fat intake after exercise led to reduced testosterone levels.
Another study was done on 69 men also showed that polyunsaturated fat intake led to significantly lower testosterone levels.
5.
Flaxseed Flaxseeds are high in lignans which bind to testosterone and remove it from your body.
Moreover, the Omega-3 fatty acids in flaxseeds also decrease testosterone levels.
One study done on 25 men with prostate cancer showed that flaxseed supplementation can significantly reduce testosterone levels.
6.Processed foods Processed foods contain a lot of unhealthy trans fats.
These fats not only increase the risk of diabetes and heart attacks but also reduce your testosterone levels.
For example, a study done on 209 men showed that there was a 15% difference in testosterone levels in those with the highest and the lowest trans-fat intake.
Animal studies yield similar results.
7.Alcohol While an occasional glass of alcohol does no harm, excessive intake can reduce testosterone levels, especially in men.
One study done on 19 adults showed that consuming 30-40g of alcohol every day led to a 6.8% decrease in testosterone levels.
However, there is some research that suggests otherwise and there is no definite evidence confirming that alcohol intake can reduce testosterone level.
8.Nuts Nuts contain polyunsaturated fatty acids and consuming nuts increases sex hormone-binding globulin (SHBG) levels.
Polyunsaturated fatty acids reduce testosterone levels, and SHBG binds to testosterone and decreases free testosterone in the body.
A study done on 31 women with polycystic ovary syndrome who consumed walnuts and almonds showed a 12.5% and 16% increase in SHBG respectively.
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https://www.verywellhealth.com/foods-to-lower-testosterone-2616293 2.
https://www.healthline.com/nutrition/foods-that-lower-testosterone 3.
https://www.menshealth.com/uk/nutrition/a757460/5-foods-that-destroy-testosterone/ 4.
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