From the Guidelines
To lower testosterone levels, it is crucial to maintain a healthy weight, as excess body fat can increase testosterone production, and consider lifestyle modifications such as losing weight or maintaining weight within the recommended range, along with increasing physical activity, as recommended by the American Urological Association guideline 1. When considering dietary changes to lower testosterone, it's essential to focus on a balanced approach that supports overall health and hormone balance.
- Increasing fiber intake from whole grains, legumes, fruits, and vegetables can help reduce inflammation and support liver function for hormone metabolism.
- Reducing saturated fats found in red meat and full-fat dairy products may also contribute to lowering testosterone levels.
- Including plant proteins like soy products (tofu, tempeh, edamame) which contain phytoestrogens can help lower testosterone levels, as these compounds may influence hormone production pathways.
- Consuming foods rich in zinc, such as oysters, crab, and pumpkin seeds, should be done in moderation, as excessive zinc can increase testosterone levels.
- Adding flaxseeds and spearmint tea to the diet may also help reduce testosterone levels, as both have shown potential in influencing hormone balance. However, it's critical to note that the most recent and highest quality evidence emphasizes the importance of lifestyle modifications, including weight management and increased physical activity, in managing testosterone levels, as highlighted in the 2018 guideline from the American Urological Association 1. Moreover, recent studies, such as the 2023 standards of care in diabetes, emphasize the importance of considering comorbidities and the impact of obesity on testosterone levels, underscoring the need for a comprehensive approach to managing hormone balance 1. Therefore, the most effective strategy to lower testosterone levels involves a combination of dietary changes, regular exercise, stress management, and maintaining a healthy weight, with a focus on lifestyle modifications as recommended by current guidelines 1.
From the Research
Diet Recommendations to Lower Testosterone
To lower testosterone levels, certain dietary adjustments can be made. The following points summarize the key findings:
- A low-carbohydrate diet with high protein intake (≥35%) can decrease resting and post-exercise total testosterone levels 2
- Monounsaturated fatty acids intake is inversely associated with serum blood levels of calculated free testosterone, total testosterone, and inhibin B 3
- Trans fatty acids intake is associated with lower total testosterone and calculated free testosterone concentrations 3
- A low-fat diet can decrease testosterone levels in men, with a stronger effect observed in European and North American men 4
- Omega-3 polyunsaturated fatty acids intake is positively related to testicular volume, while omega-6 polyunsaturated fatty acids and trans fatty acids intake are inversely related to testicular volume 3
Specific Dietary Components
Some specific dietary components that may help lower testosterone levels include:
- High-protein (≥35%) low-carbohydrate diets 2
- Monounsaturated fatty acids 3
- Trans fatty acids 3
- Low-fat diets 4
- Omega-6 polyunsaturated fatty acids 3
Important Considerations
It is essential to note that the relationship between diet and testosterone levels is complex and may vary depending on individual factors, such as overall health, lifestyle, and genetic predisposition. Additionally, some studies suggest that low-carbohydrate diets may have varying effects on testosterone levels depending on the duration of the diet and the level of physical activity 2, 5. Therefore, it is crucial to consult with a healthcare professional before making any significant changes to your diet.