Disclaimer: This article contains affiliate links to products. We may receive a commission for purchases made through these links.
Do you want to keep your testosterone levels high? If so, then you need to avoid these 16 foods! These foods can kill your testosterone and make it more difficult to get ripped and achieve the body you've always wanted.
Best Supplements to Increase Testosterone
Alpha JYM Testosterone Support
Kaged Ferodrox™ Testosterone Support
Transparent Labs Growth Advanced Anabolic Catalyst
Essential Elements T-Hero
MuscleTech Alpha Test
According to a study published in 2020, men who ate a "Western" diet high in red meat, fried foods, abundant fat, and meals each day for nine years had the most detrimental effect on their testosterone levels and sperm count. In fact, they had sperm counts of 42 million fewer than those who ate a healthier diet of fish, chicken, vegetables, fruit, and water.
What types of foods, in particular, are considered testosterone-killing meals? We've discovered 16 that might lower your T levels. Replace them with meals that boost testosterone and your levels will thank you.
Soy contains phytoestrogens, which are plant-based estrogens. These phytoestrogens can bind to estrogen receptors in the body, potentially interfering with the activity of natural estrogens and impacting testosterone levels.
To avoid these potential impacts, try to limit your soy intake. If you do eat soy, make sure it is fermented soy, such as miso or natto, as these preparations are likely to be lower in phytoestrogens.
Dairy products are a major source of dietary estrogen. In fact, one study found that the estrogen content of milk was over 500 times higher than the amount of testosterone in milk (15).
For this reason, it’s best to limit your dairy intake if you want to keep your testosterone levels high. If you do eat dairy, opt for organic, grass-fed products, as they are likely to be lower in estrogen.
Additionally, avoid processed dairy products, such as cheese and ice cream, as they tend to be high in unhealthy saturated fats. Instead of dairy, you could try plant-based milk alternatives, such as almond milk or coconut milk.
While moderate alcohol consumption may have some health benefits, excessive drinking can lead to a decrease in testosterone levels. One study found that men who drank more than four alcoholic beverages per day had lower testosterone levels than those who drank less.
Excessive alcohol intake can also cause weight gain, which can further impact hormone levels. If you drink alcohol, do so in moderation and try to avoid processed alcoholic beverages, such as beer and wine coolers.
4. Baked Goods
Baked goods, such as cookies, cakes, and pastries, are often high in sugar and refined carbs. Consuming too much sugar can lead to insulin resistance, which has been linked to low testosterone levels.
Additionally, baked goods are often made with unhealthy vegetable oils, such as soybean oil or palm oil. These oils can promote inflammation in the body and impact testosterone levels. To avoid these potential impacts, limit your intake of baked goods and opt for healthier snacks, such as fruits or nuts.
If you have a sweet tooth, your T levels may drop. Sugar is nose-deep in negative health effects, but according to the American Heart Association, the average male ingests about 17 teaspoons of sugar daily—almost double what's recommended.
Is it possible that cutting back on sugar is simpler if you're aware of what it can do to your hormones? Males aged 19 to 74 had a 25 percent decrease in testosterone levels after consuming sugar, with levels remaining depressed for up to two hours. Have you ever sipped soda or an energy drink and gotten shaky afterward? Sugar-sweetened beverages were linked with Low T levels in 59% of individuals, according to researchers.
Sugar is both the simplest and most complicated food to cut out of your diet when trying to raise testosterone levels.
Mint has a long history of use in traditional medicine. It’s thought to have numerous health benefits, but some research suggests that it may have negative effects on testosterone levels.
One study found that peppermint oil was able to reduce testosterone levels in rats. However, it’s important to note that this study was conducted on rats, not humans. Additionally, the rats were given a very high dose of peppermint oil. It’s unclear if this would have the same effect in humans.
If you’re concerned about the potential impact of mint on your testosterone levels, you could try avoiding mint-flavored products or using other herbs and spices instead.
7. Trans Fat
Trans fat is a type of fat that’s created when vegetable oils are chemically processed. This process makes the oil more solid and gives it a longer shelf life. Trans fat is often found in processed foods, such as margarine, crackers, and cookies.
Consuming trans fat has been linked to inflammation and insulin resistance, both of which can impact testosterone levels. Additionally, trans fat has been shown to decrease levels of sex hormone-binding globulin (SHBG). SHBG is a protein that binds to testosterone and makes it unavailable for use in the body.
If you want to avoid trans fat, look for products that say “trans-fat free” on the label. You can also check the ingredient list for “partially hydrogenated oils.” These are a type of trans fat.
While trans fat is found in some healthy foods, such as avocados and nuts, it’s important to limit your intake of processed foods that contain trans fat .
Avocados are a great source of healthy fats, which can help to increase testosterone levels.
Nuts are also a good source of healthy fats and have been shown to improve sperm quality. Both avocados and nuts contain trans fat, but in small amounts. These foods are still considered safe to eat in moderation.
8. Vegetable Oils
Vegetable oils, such as soybean oil and palm oil, are often used in processed foods. They can also be found in some “healthy” snacks, such as granola bars or veggie chips.
However, these oils can have a negative impact on testosterone levels. They’re high in omega-six fatty acids, which have been linked to inflammation. Inflammation can reduce testosterone levels and impact other hormones in the body.
Nuts are a great source of healthy fats, but some types of nuts may also contain phytoestrogens. Phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body.
While phytoestrogens aren’t necessarily bad for you, they can reduce testosterone levels. This is especially true if you have a lot of them in your diet.
If you’re concerned about the impact of phytoestrogens on your testosterone levels, you could try avoiding nuts that are high in these compounds, such as pistachios and cashews. You could also limit your overall intake of nuts.
Flaxseed is a type of seed that’s high in fiber and omega-three fatty acids. It’s often touted as a health food, and it does have some benefits. However, flaxseed may also reduce testosterone levels.
One study found that flaxseed oil was able to decrease testosterone levels in rats. However, it’s important to note that this study was conducted on rats, not humans. Additionally, the rats were given a very high dose of flaxseed oil. It’s unclear if this would have the same effect in humans.
If you’re concerned about the potential impact of flaxseed on your testosterone levels, you could try avoiding flaxseed or flaxseed oil. You could also limit your overall intake of omega-three fatty acids.
11. Licorice Root
Licorice root is a type of herb that’s often used to flavor candy, tea, and other foods. It’s also sometimes taken as a supplement.
While licorice root does have some health benefits, it can also reduce testosterone levels. This is because it contains a compound called glycyrrhizin, which can mimic the effects of estrogen in the body.
If you’re concerned about the impact of licorice root on your testosterone levels, you could try avoiding it or limiting your intake.
12. Processed Foods
Processed foods are often high in sugar, unhealthy fats, and calories. They can also contain a variety of other additives and chemicals.
These foods can have a negative impact on your health in many ways, including reducing testosterone levels. Processed foods are often high in omega-six fatty acids, which can contribute to inflammation. Inflammation can reduce testosterone levels and impact other hormones in the body.
Trans unsaturated fatty acids—often known as trans fat—are present in many baked products, which are thought to contribute to lower testosterone levels. According to a 2017 research, subjects who ate foods high in trans fat had testosterone levels 15% lower than those who ate the least amount of trans fats.
It's not just the trans fat that can harm you — baked products like pastries, danish, pies, and other sweet foods can raise your insulin levels as well as your waistline size, both of which can lead to Low T and a bad taste. Consider this the next time you're tempted to have another doughnut.
14. Diet Soda
You might think that since diet soda doesn't contain any sugar, it would be a good choice if you're trying to limit your intake of empty calories. However, diet soda can actually have a negative impact on your health, including reducing testosterone levels.
One study found that men who drank diet soda had lower testosterone levels than those who didn’t. The men who drank diet soda also had higher levels of a hormone called SHBG, which binds to testosterone and makes it unavailable for use in the body.
If you’re concerned about the impact of diet soda on your testosterone levels, you could try avoiding it or limiting your intake.
15. Low Quality Meat
You might not think that the quality of meat would have an impact on your testosterone levels, but it can actually make a difference. Low quality meat is often high in omega-six fatty acids, which can contribute to inflammation.
Inflammation can reduce testosterone levels and impact other hormones in the body. Additionally, low quality meat is often treated with hormones, which can also reduce testosterone levels.
If you’re concerned about the impact of low quality meat on your testosterone levels, you could try avoiding it or limiting your intake.
16. Microwave Popcorn
You might not think that microwave popcorn would be on this list, but it can actually have a negative impact on your health. Microwave popcorn is often treated with chemicals, including perfluorooctanoic acid (PFOA).
PFOA has been linked to lower testosterone levels in animal studies. Additionally, microwave popcorn is often high in unhealthy fats and calories, which can also contribute to lower testosterone levels.
If you’re concerned about the impact of microwave popcorn on your testosterone levels, you could try avoiding it or limiting your intake.
1. Elm & Rye Testosterone Support
Image courtesy Elm & Rye
If you're looking for a testosterone support supplement that actually works, look no further than Elm & Rye. The unique blend of ingredients helps to naturally promote healthy testosterone levels, without any of the harmful side effects associated with other products on the market.
Elm and Rye's testosterone supplement is a daily pill that helps improve symptoms related to low levels of testosterone. Research has shown it to be effective in maintaining muscle mass, bone density, and red blood cell levels.
Their proprietary formula features six core components to help raise healthy testosterone levels. Testosterone is responsible for boosting muscle growth. Body weight reduction and increased energy are aided by leaner bodily mass.
Bone density is enhanced by testosterone therapy as long as the dosage is sufficient, according to studies. Bone density was increased in the spine and hip in clinical trials on the influence of testosterone on bone density.
2. Penguin Testosterone Gummies
If you're looking for a boost in energy and mood, you might want to try out Penguin Testosterone Gummies. These gummies are formulated to naturally increase testosterone levels, which can help with everything from building muscle to boosting libido. And the best part? They're made with natural ingredients and no harmful chemicals, so you can feel good about what you're putting in your body. So whether you're an athlete looking to gain an edge or just someone who wants to feel better, give Penguin Testosterone Gummies a try and see what they can do for you.
3. Alpha JYM Testosterone Support
Image courtesy Jym
Alpha JYM Testosterone Support is a natural supplement that helps to increase testosterone levels. It contains a blend of ingredients that has been clinically shown to boost testosterone production.
Alpha JYM Testosterone Support features six key ingredients: D-Aspartic Acid, Fenugreek Seed Extract, Tribulus Terrestris Extract, Zinc, Vitamin D, and Boron.
D-Aspartic Acid is an amino acid that's been shown to increase testosterone levels. Fenugreek Seed Extract is a natural herb that has been used for centuries to treat low testosterone. Tribulus Terrestris Extract is a popular ingredient in testosterone boosters because it's known to increase testosterone levels.
Zinc is a mineral that's essential for testosterone production. Vitamin D is a vitamin that's necessary for the body to absorb calcium, which is important for bone health. Boron is a trace mineral that's been shown to increase testosterone levels.
Alpha JYM Testosterone Support is a safe and effective way to increase testosterone levels. It's an excellent choice for athletes and bodybuilders who are looking for a natural supplement to boost their testosterone production.
4. Kaged Ferodrox™ Testosterone Support
Image courtesy Kaged
Anyone wanting to maintain anabolic hormone balance while gaining muscle and strength should try Ferodrox. Ferodrox is a dietary supplement that includes six high-quality components to help you attain the anabolic environment necessary for lean muscular growth and strength increases.
Ferodrox contains six highly effective ingredients that help to create the ideal anabolic environment for increasing muscle and strength.
5. Transparent Labs Growth Advanced Anabolic Catalyst
Image courtesy Transparent Labs
GROWTH is a revolutionary anabolic catalyst that contains a clinically effective dose of Mediator® phosphatidic acid. This innovative formula is designed to bolster muscle growth and athletic performance by specifically targeting the intracellular and intercellular signaling pathways involved in muscular adaptations.
Since Mediator® phosphatidic acid is a stimulant-free supplement, you may combine it with your favorite pre-workout or post-workout supplements for improved performance.
GROWTH is an excellent choice for athletes and bodybuilders who are looking for a safe and effective way to increase their testosterone levels. It's an excellent choice for those who are looking for a natural anabolic agent.
6. Essential Elements T-Hero
Image courtesy Essential Elements
Essential elements® T-hero® is the best testosterone supplement for men with greater needs. Having real power means having control over your own health. Better testosterone regulation allows you to work out more frequently and efficiently, resulting in greater muscle gains from strength training and enhanced energy and vitality during exercise.
Low testosterone levels can cause decreased sexual desire and performance, hair loss, energy loss, mood swings, and weight gain. The older you get, the more likely it is that your testosterone levels will fall below normal.
T-hero is an innovative new supplement that contains shilajit, ashwagandha, DIM, and boron to support male health needs. Shilajit has been used in traditional Indian medicine for centuries to support male health and vitality. Ashwagandha is an adaptogenic herb that helps the body manage stress. DIM is a phytonutrient that helps to maintain healthy estrogen levels. Boron is a mineral that supports testosterone production.
T-hero is an excellent choice for men who are looking for a safe and effective way to increase their testosterone levels. It's an excellent choice for those who are looking for a natural anabolic agent.
7. MuscleTech Alpha Test
Image courtesy MuscleTech
Do you want to stand out from the crowd? For more than two decades, MuscleTech has pushed science and human potential to their limits — and AlphaTest is the culmination of this goal. AlphaTest is the go-to supplement for fitness fanatics and aspiring athletes who want to achieve maximum strength. The key ingredients are scientifically validated to cause an increase in testosterone levels, as well as help fight estradiol.