Foods That May Affect Your Testosterone: What the Science Actually Says
Foods That May Affect Your Testosterone: What the Science Actually Says
Medical Review by Courtney LaSumner Bass, NP | Board-Certified Nurse Practitioner
When it comes to testosterone optimization, separating scientific fact from internet fiction can feel impossible. You've probably seen articles claiming certain foods will "kill" your testosterone, but what does the peer-reviewed research actually show? As Utah's premier men's health clinic, Arsenal Men's Health believes you deserve evidence-based information—not fear-mongering clickbait.
This comprehensive guide examines the relationship between diet and testosterone through the lens of clinical research, published meta-analyses, and peer-reviewed studies. We'll explore which dietary factors genuinely impact testosterone levels and which concerns are overblown.
Key Takeaways
Heavy alcohol consumption (>8 drinks/week) consistently shows negative effects on testosterone
Sugar-sweetened beverages are associated with lower testosterone in men aged 20-39
Trans fats from processed foods show strong associations with reduced testosterone
Soy foods do NOT significantly affect testosterone in men—this is a myth
Obesity is the strongest dietary-related predictor of low testosterone
Understanding Testosterone and Diet
Testosterone is the primary male sex hormone, essential for muscle development, bone density, sexual function, mood regulation, and overall vitality. Production occurs primarily in the Leydig cells of the testes and is regulated through the hypothalamic-pituitary-gonadal (HPG) axis. Multiple factors influence testosterone synthesis, including sleep quality, exercise patterns, stress levels, body composition, and—importantly—nutrition.
Your body requires specific nutrients to produce testosterone effectively. Cholesterol serves as the foundational building block for steroid hormone synthesis. Micronutrients including zinc, magnesium, and vitamin D play critical roles in testosterone production pathways. This means diet matters—but perhaps not in the ways you've been told.
Foods and Substances With Strong Research Evidence
Alcohol: The Dose Makes the Poison
Alcohol's relationship with testosterone is nuanced and dose-dependent. Research published in Expert Opinion on Drug Metabolism & Toxicology (2023) provides a comprehensive overview: low-to-moderate alcohol consumption may actually increase testosterone temporarily through increased hepatic detoxification enzyme activity. However, high-volume consumption consistently reduces testosterone through multiple mechanisms including increased HPA axis activity, inflammation, and oxidative stress.
Clinical Evidence: A Korean study found heavy drinkers (>8 standard drinks/week) who experience facial flushing had 4.37 times higher odds of testosterone deficiency compared to non-drinkers.
A 2023 meta-analysis examining over 10,000 subjects across 21 studies confirmed that chronic alcohol consumption negatively impacts testosterone through multiple mechanisms affecting the gonadal axis. The key finding: moderate drinking (≤7 drinks/week) showed minimal impact, while heavy drinking (>7 drinks/week) consistently decreased testosterone levels and negatively affected reproductive hormone profiles.
Sources: Fallara et al., Andrology 2023; Kim et al., Korean J Fam Med 2022; Vu et al., Reproductive Biology & Endocrinology 2023
Sugar-Sweetened Beverages: A Growing Concern
Research using National Health and Nutrition Examination Survey (NHANES) data revealed a significant association between sugar-sweetened beverage (SSB) consumption and low testosterone in men aged 20-39. Men in the highest quartile of SSB intake (≥442 kcal/day from sodas, sports drinks, sweetened teas, and energy drinks) had 2.3 times higher odds of low testosterone compared to those with minimal intake.
The mechanism likely involves insulin resistance and metabolic disruption. When you consume large amounts of sugar, your body produces insulin to manage blood glucose. This acute insulin surge temporarily suppresses testosterone production. Chronic high sugar intake can lead to sustained insulin resistance, obesity, and metabolic syndrome—all of which independently lower testosterone.
Important Note: This effect was independent of BMI, meaning sugar-sweetened beverages appear to lower testosterone even after accounting for weight status.
Source: Chen et al., Reproductive Biology and Endocrinology 2018
Trans Fats and Processed Foods
Trans fats represent one of the most well-documented dietary threats to testosterone levels. A Spanish study of 209 healthy young men found those with the highest trans fat intake had 15% lower testosterone levels and 37% lower sperm counts compared to those with the lowest intake.
Trans fats are primarily found in partially hydrogenated oils used in many processed foods, including: commercial baked goods (cookies, pastries, cakes), fried fast foods, margarine and shortening, packaged snacks (crackers, chips), frozen pizza, and non-dairy coffee creamers.
A review published examining the relationship between highly processed diets and male reproductive health found that diets rich in sugar, trans fats, and omega-6 fatty acids may decrease testosterone production, impair sperm development, and increase systemic inflammation.
Source: Attaman et al., Asian Journal of Andrology 2014
Licorice Root: A Surprising Testosterone Blocker
Perhaps unexpectedly, licorice root (Glycyrrhiza glabra) has been shown in multiple studies to significantly reduce testosterone. A study published in the New England Journal of Medicine found that seven days of licorice consumption (containing 0.5g glycyrrhizin—equivalent to about 10g of licorice root) reduced serum testosterone by approximately 35% in healthy young men.
The mechanism involves inhibition of 17β-hydroxysteroid dehydrogenase and 17,20-lyase—enzymes critical for converting androstenedione to testosterone. A follow-up study confirmed these findings, demonstrating a 26% reduction in testosterone after one week of licorice consumption.
Clinical Relevance: This applies to actual licorice root and products containing glycyrrhizin—not necessarily licorice-flavored candy, which often uses anise flavoring instead.
Sources: Armanini et al., New England Journal of Medicine 1999; Armanini et al., Experimental Clinical Endocrinology & Diabetes 2003
Debunking the Myths: Foods That DON'T Kill Testosterone
Soy: The Evidence Is Clear—It's Safe
Few dietary myths are as persistent—and as thoroughly debunked—as the claim that soy lowers testosterone in men. Concerns center around isoflavones, plant compounds that can weakly bind to estrogen receptors. However, the clinical evidence tells a very different story.
A comprehensive 2021 meta-analysis published in Reproductive Toxicology examined 41 clinical studies involving over 1,750 men. The conclusion was unequivocal: "Regardless of dose and study duration, neither soy protein nor isoflavone exposure affects total testosterone, free testosterone, estradiol, or estrone levels in men."
This confirms earlier findings from a 2010 meta-analysis that also found no significant effects of soy protein or isoflavone intake on testosterone, SHBG, free testosterone, or free androgen index. The rare case reports of feminizing effects from soy involved extremely excessive consumption combined with other health factors.
Bottom Line: Normal soy consumption—including tofu, tempeh, soy milk, and edamame—does not lower testosterone in men. This myth should be considered thoroughly debunked.
Sources: Reed et al., Reproductive Toxicology 2021; Hamilton-Reeves et al., Fertility and Sterility 2010
Mint: Limited Evidence in Men
You may have seen claims that spearmint and peppermint can "kill" testosterone. However, a critical review of the research reveals a significant limitation: nearly all studies were conducted in women or female animals, not men.
Studies showing testosterone reductions from mint focused on women with polycystic ovary syndrome (PCOS)—a condition characterized by abnormally elevated androgens. The goal was actually to reduce pathologically high testosterone to normal levels, not to suppress normal testosterone.
Without controlled trials in healthy men, claims about mint's testosterone-lowering effects remain speculative. The occasional cup of peppermint tea is unlikely to meaningfully impact your hormone levels.
Very Low-Fat Diets: Context Matters
A 2021 systematic review and meta-analysis in the Journal of Steroid Biochemistry and Molecular Biology found that low-fat diets may modestly decrease testosterone compared to higher-fat diets. However, the clinical significance of this finding requires context.
Testosterone is synthesized from cholesterol, so severely restricting dietary fat could theoretically limit substrate availability. However, your body produces cholesterol internally, and the effects observed were relatively modest. A balanced approach to dietary fat intake—emphasizing quality sources like olive oil, avocados, nuts, and fatty fish—supports both cardiovascular health and hormone production.
Source: Whittaker & Wu, Journal of Steroid Biochemistry and Molecular Biology 2021
The Bigger Picture: Body Composition Trumps Individual Foods
While specific foods can influence testosterone, the most powerful dietary factor is overall body composition. Obesity is consistently associated with lower testosterone through multiple mechanisms:
Adipose tissue contains aromatase, an enzyme that converts testosterone to estradiol
Excess body fat produces inflammatory cytokines that suppress the HPG axis
Leptin resistance in obesity suppresses LH secretion and testosterone production
Insulin resistance associated with obesity independently impairs testosterone synthesis
The NHANES study on sugar-sweetened beverages found that BMI was an independent risk factor for low testosterone: men with a BMI ≥25 had 3.7 times higher odds of low testosterone compared to normal-weight men—even stronger than the sugar-sweetened beverage effect.
Key Insight: A moderate, balanced diet that maintains healthy body composition will do more for your testosterone than obsessively avoiding specific "testosterone-killing" foods.
Evidence-Based Dietary Recommendations
Based on the current body of research, here are practical dietary guidelines for supporting healthy testosterone levels:
Minimize or Avoid
Sugar-sweetened beverages—eliminate or significantly reduce soda, sweet tea, and energy drinks
Trans fats—check labels for "partially hydrogenated oils" and avoid processed foods
Heavy alcohol consumption—limit to 7 or fewer standard drinks per week
Licorice root supplements or products containing glycyrrhizin
Highly processed, calorie-dense foods that promote weight gain
Prioritize
Whole, minimally processed foods that support healthy body composition
Quality protein sources—eggs, lean meats, fish, legumes
Zinc-rich foods—oysters, beef, pumpkin seeds, lentils
Magnesium-rich foods—dark leafy greens, nuts, seeds, whole grains
Vitamin D—fatty fish, fortified foods, or appropriate supplementation
Healthy fats—olive oil, avocados, nuts, fatty fish
Cruciferous vegetables—broccoli, Brussels sprouts, kale (support healthy estrogen metabolism)
When Diet Optimization Isn't Enough
While optimizing your diet can support healthy testosterone levels, dietary changes alone cannot overcome clinically significant hypogonadism. If you're experiencing symptoms of low testosterone—fatigue, decreased libido, erectile dysfunction, loss of muscle mass, depression, or brain fog—the underlying cause may require medical evaluation and treatment.
Testosterone replacement therapy (TRT) can safely and effectively restore testosterone levels in men with documented deficiency, improving energy, mood, sexual function, body composition, and overall quality of life.
At Arsenal Men's Health, we provide comprehensive hormone evaluations and clinician-guided testosterone optimization programs tailored to your individual needs. Our Utah-based telehealth platform offers convenient, discreet access to expert men's health care.
Peer-Reviewed References
Reed KE, et al. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reproductive Toxicology. 2021;100:60-67.
Chen L, et al. Sugar-sweetened beverage intake and serum testosterone levels in adult males 20-39 years old in the United States. Reproductive Biology and Endocrinology. 2018;16:61.
Attaman JA, et al. Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian Journal of Andrology. 2014;16(2):246-251.
Armanini D, et al. Reduction of Serum Testosterone in Men by Licorice. New England Journal of Medicine. 1999;341(15):1158.
Armanini D, et al. Licorice consumption and serum testosterone in healthy man. Experimental Clinical Endocrinology & Diabetes. 2003;111(6):341-343.
Fallara G, et al. The chronic alcohol consumption influences the gonadal axis in men: Results from a meta-analysis. Andrology. 2023.
Uddin SMI, et al. The effects of alcohol on testosterone synthesis in men: A review. Expert Opinion on Drug Metabolism & Toxicology. 2023;19(3):179-189.
Kim SY, et al. Relationship between Alcohol Consumption and Testosterone Deficiency according to Facial Flushes among Middle-Aged and Older Korean Men. Korean Journal of Family Medicine. 2022;43(6):352-358.
Hamilton-Reeves JM, et al. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertility and Sterility. 2010;94(3):997-1007.
Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. Journal of Steroid Biochemistry and Molecular Biology. 2021;210:105878.
Vu TT, et al. Investigating the association between alcohol intake and male reproductive function: A current meta-analysis. Reproductive Biology and Endocrinology. 2023.
Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Treatment decisions are made by licensed medical providers based on individual patient evaluation. Arsenal Men's Health is a nurse practitioner-owned telehealth clinic serving Utah men.
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