Hormone balance must be maintained for optimal health and well-being.
Testosterone, primarily found in men, contributes to muscle growth, bone density, mood regulation, and more.
While certain foods can help promote healthy testosterone levels, others can have the opposite effect.
Some foods, such as soy, dairy, and particular lipids, are said to reduce Testosterone levels in the body.
But, more research is needs to be done before it’s clear whether they can lower Testosterone levels.
This article will explore common foods that lower Testosterone levels and discuss the importance of mindful dietary choices.
What Foods Lower Testosterone
Typically, the body effectively regulates the hormones and keeps Testosterone levels where they need to be.
Low Testosterone levels frequently diminish sexual desire, resulting in Erectile Dysfunction (ED).
Your doctor may prescribe Testosterone pills to stimulate Testosterone production.
Excessive consumption of certain foods may interfere with this process, resulting in a hormonal imbalance.
People worried about their Testosterone levels may choose to limit the following foods:
Soy
Phytoestrogens are plant derivatives that function similarly to Estrogen and are abundant in soy.
A study conducted in 2005 examined 35 males. It was discovered that consuming soy protein for 57 days decreased Testosterone levels.
An older review of 15 studies published in 2009 concluded that soy consumption did not affect Testosterone levels in males.
However, other studies on soy and Testosterone have produced contradictory results.
If you have clinically low Testosterone levels, it may be best to consume soy in moderation.
Flaxseed
Source: clemarca_from_Getty_ImagesHigh levels of lignans in flaxseed may reduce Testosterone levels.
Lignans bind Testosterone and may enable its elimination from the body.
In a study from 2001, 25 men with Prostate cancer took flaxseed supplements and reduced their overall fat intake.
This combination reduced their Testosterone levels significantly.
More research is needed to determine if flaxseed lowers Testosterone.
But, moderate flaxseed consumption is unlikely to affect Testosterone levels.
Vegetable oil
The majority of vegetable oils are rich in polyunsaturated fatty acids.
High consumption of vegetable oil is associated with decreased Testosterone levels.
A 2019 research examined males with Hypogonadism. It was discovered that polyunsaturated fatty acid-rich diets decreased Testosterone production.
An earlier study of 69 Japanese males indicated that polyunsaturated fat consumption significantly reduced testosterone levels.
Trans fats
Trans fats are mainly present in processed foods and are generally harmful to one’s health.
In a 2017 study, researchers observed the effects of fatty acid consumption on men.
They discovered a correlation between a high intake of trans fatty acids and reduced Testosterone levels.
Sugar
High sugar consumption may affect Testosterone levels.
A 2018 research discovered that those who consumed excess sugary beverages were likelier to have low Testosterone levels.
However, most of these participants also had greater body fat, which may have affected their Testosterone levels.
Recent research has found a correlation between high-calorie, high-sugar diets and reduced Testosterone levels in males.
Baked goods
A 2018 study stated that men were likelier to have low Testosterone levels if they consumed high amounts of baked goods, especially bread and pastries.
Dairy products and desserts were also associated with lower Testosterone levels.
As is the case with sugar, it is unclear if body fat acts as a moderator.
Alcohol
Source: shisukaDrinking alcohol in excess is associated with many health risks.
In a 2019 study, men with high alcohol consumption have reduced Testosterone levels.
This may be because alcohol may inhibit Testosterone production.
According to another study, acute drinking over long periods was associated with lower Testosterone levels in men.
The studies available on these food’s Testosterone-lowering effects are limited.
So, one cannot be sure that these foods lower Testosterone levels in men.
But, consuming them in moderation is the key to avoiding hormonal imbalances.
Conclusion
Maintaining optimal Testosterone levels is essential for men.
This hormone plays a crucial role in various aspects of health.
Diet and exercise are two of the most important ways to stay healthy and keep the hormones in balance.
Recently, there have been a lot of talks about how certain foods may lower the amount of Testosterone in the body.
But most studies show that there needs to be more proof for these claims.
As with any dietary consideration, moderation is key.
While these foods may lower Testosterone levels, occasional consumption is unlikely to cause significant harm for most individuals.
If you have concerns about your Testosterone levels, it’s advisable to consult a healthcare professional.
Frequently Asked Questions
Is it true that soy-based products can lower testosterone levels?
Some studies show that soy-based products may lower Testosterone, but further research is still required. While moderate soy consumption is generally safe, excessive intake may disrupt hormonal balance and lead to lower testosterone levels.
Can flaxseeds affect Testosterone levels?
Yes, flaxseeds contain lignans, phytoestrogens that can have estrogen-like effects that affect Testosterone levels. While flaxseeds offer other health benefits, excessive consumption might interfere with Testosterone levels.
What causes decreased Testosterone levels?
Aging, alcohol and drug abuse, excess body fat, and emotional or physical stress can affect Testosterone levels.
Also, inherited testicular conditions such as undescended testicles and Klinefelter syndrome may decrease Testosterone levels.
How can you naturally boost Testosterone?
A healthy lifestyle, a balanced diet, and stress management can help increase Testosterone levels. Additionally, adequate sleep and moderate exercise are two natural methods to increase Testosterone levels.
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