8 foods that kill and lower testosterone

Certain foods can affect your testosterone levels, and not always positively. Testosterone-killing foods may include sugar-sweetened drinks, trans fats, fried and ultra-processed foods, flaxseed, refined carbohydrates, licorice root, and mint.

In addition to maintaining a healthy body weight and exercising regularly, your diet can also play a role in supporting healthy testosterone levels. Keep reading to learn more about how nutrition can affect your hormones and which foods have the potential to kill or lower testosterone, so you can pack your plate properly.  

(FYI, it’s worth noting that some of the evidence on certain foods’ impact on testosterone is mixed, and any effect from these foods is likely small and not very meaningful on its own.)

Sugar-sweetened drinks

Due to the high content of added sugar, these sweetened beverages can contribute to obesity. They’ve been associated with hypogonadism, a condition where the gonads (sex glands) don’t produce enough testosterone. And both of these potential effects have been linked to low testosterone. 

Sugar-sweetened drinks can also fuel inflammation, which can negatively impact the cells that make the hormone.

Keep in mind that sugar has many names, so check the ingredients list if you’re considering a beverage. Examples include high-fructose corn syrup, glucose, fructose, and raw sugar. Common sugar-sweetened drinks include soda, fruit juices, bottled iced teas, energy drinks, and sweetened coffee drinks.

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Certain fats 

A 2017 study found that eating trans fats may be associated with lower testosterone levels in healthy men.  Commonly found in processed and packaged foods, these fats have also been linked to systemic inflammation, which can negatively impact testosterone production. 

The relationship between other dietary fats and testosterone is more nuanced. For example, omega-3 polyunsaturated fatty acids — which are found in fish oil — have been linked with improved testicular function. 

There’s also some evidence that consuming lots of omega-6 polyunsaturated fatty acids (PUFAs) — which are found in vegetable oils — is associated with lower testosterone production. That being said, evidence is mixed, and not all studies have been able to replicate the finding. 

Fried and ultra-processed foods

Research shows that many of your ultra-processed college favorites — think: frozen pizza, French fries, instant noodles — may be linked to lower testosterone levels.

In a 2019 study of middle-aged and older men with kidney disease, those who ate more fried and processed foods had lower testosterone and a higher risk of kidney dysfunction compared to those who followed healthier dietary patterns. Fried and processed foods are also linked to inflammation and insulin resistance, which can impair testosterone production.

Some processed foods can also contain additives, such as phthalates, bisphenols, artificial dyes, and packaging-related chemicals. These can disrupt the endocrine system, potentially further affecting hormone balance.

Alcohol

All foods and drinks have a place in a balanced diet, including alcohol. However, consuming too much can negatively impact your testosterone levels. That’s because alcohol promotes inflammation, making it difficult for testosterone-producing cells to function properly. 

Plus, excessive alcohol intake disrupts the activity of your hypothalamic-pituitary-gonadal (HPG) axis — a pathway that connects your brain and reproductive system — which can result in reduced testosterone over time.  

How much is too much, exactly? Excessive drinking is defined as more than 14 drinks per week for men (and more than 7 drinks per week for women). It can also entail a binge drinking session of 5 or more drinks for men and 4 or more drinks for women. 

On the flipside, a moderate, healthier intake of alcohol is considered to be, at most, 2 drinks per day for men (and 1 drink per day for women). And if you don’t already drink alcohol, not starting will help protect your testosterone levels.

Flaxseed

Often touted as a healthy food, flaxseed is rich in beneficial fats and fiber. But some people consider flaxseed a food that kills testosterone. 

Flaxseeds are the highest food source of lignans, a type of plant compound with weak estrogenic properties. Some studies suggest lignans can be associated with changes in sex hormone levels. However, in general, controlled human studies haven’t found significant effects of flaxseed consumption on testosterone levels.

Refined carbohydrates

Another testosterone-lowering food is refined carbohydrates (think: white bread, pastries, and baked goods), though the relationship is indirect. 

More research is needed to understand the link. But it may be because a high intake of refined carbohydrates over time can promote insulin resistance and weight gain, both of which are associated with lower testosterone levels.  

That being said, keep in mind not to alter your diet too drastically in terms of carbohydrate intake, either — moderation is best.

Licorice root

If you’re concerned about testosterone levels, consider avoiding teas or herbal supplements with licorice root. According to a scientific review, the root may have anti-androgen (i.e. anti-male sex hormone) effects. 

Licorice contains a substance that can reduce testosterone synthesis by inhibiting enzymes involved in its production. One study found a 26% decrease in serum testosterone after one week of licorice consumption. Meanwhile, another study using the same dose wasn’t able to replicate the finding. 

Beyond that,there’s not a lot of research on the link between licorice root and testosterone levels, and available evidence is conflicting. So, more studies are needed.

Mint 

Mint, like licorice root, has demonstrated anti-androgenic properties in animal studies. 

Both peppermint and spearmint tea have significantly decreased testosterone levels in male rats. In small clinical trials involving humans, spearmint tea has been shown to reduce free testosterone in women with polycystic ovary syndrome (PCOS). 

That being said, there aren’t any human studies on the effects of mint on testosterone levels in men. So, more human research is needed before a solid link between mint and low testosterone levels can be confirmed

In addition to the aforementioned foods that can kill testosterone, there are other factors that can negatively impact the amount of T in your body. These include:  

• Age. Testosterone levels naturally decline with age, about 1%--2% every year for men over 35 years old. This happens because the function of the testicles and HPG axis both decline, leading to a drop in testosterone.

• Lack of exercise. Without enough physical activity, there’s a higher risk of obesity, a factor that can lower testosterone. In contrast, regular exercise promotes a healthy weight, manages inflammation, and reduces cellular reactions that can otherwise lower testosterone — all of which support healthy hormone levels.

• Stress. Mental and emotional stress increases cortisol, the stress hormone. The heightened levels of cortisol can suppress the release of testosterone, reducing overall levels in the body.

• Medication. Some medications can lower testosterone. Examples include metoclopramide (sometimes taken for gastroparesis or nausea), opioids, corticosteroids (e.g prednisone), or psychoactive drugs, such as antidepressants.

• Type 2 diabetes. Type 2 diabetes is marked by insulin resistance, which is associated with low testosterone levels. In fact, some evidence suggests type 2 diabetes doubles the risk of low testosterone levels.

• Hypothyroidism. Also known as an underactive thyroid, hypothyroidism happens when your thyroid gland doesn’t produce enough thyroid hormones. This can suppress the HPG axis, which lowers the stimulation of the Leydig cells, resulting in less testosterone. Thankfully, this can be reversed if the hypothyroidism is treated. 

Your diet can influence your testosterone levels and the bodily processes they support, like energy, sexual function, and body composition. 

Here’s what you should know: 

• Some foods are linked to low testosterone levels. Sugar-sweetened drinks, trans fats, fried and ultra-processed foods, flaxseed, refined carbohydrates, licorice root, and mint may interfere with hormone production or balance in different ways, though more research is needed on the subject.

• Many “testosterone-killing foods” actually affect your hormones indirectly. Diets high in added sugars, refined carbs, and ultra-processed foods are associated with inflammation, insulin resistance, and weight gain, which can all contribute to lower testosterone levels.

• Your overall diet matters more than any single food. Focusing on a balanced diet and following other healthy habits like regular exercise, stress management, and quality sleep can help support healthy testosterone levels over time. 

Keep in mind that dietary changes alone aren’t likely to resolve testosterone issues if you have a medically significant testosterone deficiency. If you’re concerned, chat with a healthcare provider about the best approach to diagnose and treat your condition. 

Likewise, if you’ve already been diagnosed with a medical condition that affects testosterone (or you’re taking medication that impacts your levels), continue following your healthcare provider’s advice for management and treatment.