8 Foods You Didn't Know Lower Testosterone

8 Foods You Didn't Know Lower Testosterone

Age and medical conditions can cause testosterone levels to drop, but did you know that food also plays a big factor? Diet influences all kinds of things in your body, and that means testosterone is just as easily influenced by what we eat as well. 

Always opt for natural ingredients as food rich in vitamins and minerals can boost healthy testosterone levels with little to no side effects. Whole foods with vitamin b6, vitamin D, and zinc, such as certain seafood, egg yolks, and fortified cereals, are good choices to help boost testosterone levels in the body. However, there are also plenty of foods that have the exact opposite effect. 

Here are eight different foods you should think twice about eating in excess if you struggle with low testosterone.  

Processed and Other Foods with Added Sugars

With junk for ingredients, it leaves a lot less room for quality ones. Be wary of processed foods or foods that include added sugars. Prepacked foods, energy drinks, and so-called “health” foods jammed with added sugars and filler ingredients do more harm to your health than good. That means you’ll be waving goodbye to decent T levels if you’re consuming foods like this in your regular routine. 

Some of the more obvious things to avoid would be bread, ice cream, candy, chips, and other traditional “junk food.” These foods also have a high amount of trans fats, which can cause redness and swelling throughout the body and deplete T levels. Though trans fats have been limited in food manufacturing, pre-packaged and processed foods can still be traced. 

Basically, stay away from processed foods as often as possible, regardless of your T levels. Even if you eat an otherwise healthy diet, it doesn’t cancel out processed food’s harm to your body. Here’s your excuse to make a trip to the farmer’s market for fresh groceries. 


You’ve heard that alcohol should be enjoyed in moderation. This is especially true for those with low T levels. Studies have shown that a glass of wine a day can provide some health benefits, but overindulging can do more harm than good. Alcohol can affect the body’s ability to produce testosterone and cause damage to the glands that produce it. 

So enjoy a drink or two, but remember to balance it with plenty of water and a healthy diet. 


Anything with soy in it, including soy-based products, is responsible for depleting T levels. While it seems to depend on each person, studies have shown that the phytoestrogens in soy foods can increase your body’s estrogen levels. In fact, patients with hypogonadism produce little or no sex hormones.

With more estrogen, that means it can counteract the benefits of any testosterone in your system or just not leave enough room for free T to travel around the body as needed. However, studies have shown that most libido enhancers used to boost sex drive do not increase testosterone levels. 

Some common soy products include edamame, soy milk, tofu, miso, and anything with soy-based ingredients. But as long as you eat them in moderation, soy products don’t do as much damage as other kinds of foods on T levels. 


Although testosterone is the primary male sex hormone, it is also present in females. Studies have only focused on the impact of nuts on women’s levels of hormone-binding globulin, or SHBG, the more SHBG you have in the body, the less room there is for free T to roam. This doesn’t apply to all nuts, fortunately (including your own). 

Walnuts and almonds seem to be the main culprit. So while more research needs to be done, take it easy on them just in case.   


Dairy products are often treated with hormones that could influence your body’s testosterone production. While dairy can be a good source of Vitamin D, too much dairy can reverse any good vitamin D can do for your T levels. So go easy on the cheese and yogurt if you have concerns about your T. 


Spearmint, peppermint, it doesn’t matter what kind. Mint contains menthol, which has been shown to lower testosterone in certain studies. If you enjoy menthol through tea or gum, make sure you balance it with something else. 

Thankfully, having an occasional mint from the candy jar won’t wreck your levels, but lay low on excessive visits to the jar and find another solution to stale breath.

Licorice Root

If you have a sweet tooth but are looking to achieve muscle growth, you may encounter licorice root often. It can even be found in some teas or supplements designed to increase testosterone levels. One study found that licorice root may contribute to the stop of sex steroid hormones, AKA your T.  Most often, bodybuilders will use these testosterone supplements to help them gain lean muscle mass and boost energy levels.

Vegetable Oil

While we doubt you drink vegetable oil straight out of the bottle, think about what foods contain vegetable oil. You may recognize it in baking recipes or when you do any deep frying or stir-frying. 

Vegetable oil has a lot of fatty acids like polyunsaturated and monounsaturated fats. It can most commonly be found in foods like peanuts, corn, soybeans, sunflowers, and olives. So while fatty acids are needed for your body to function, limit your portions to a small amount each day. 

Debunked: Bananas and Caffeine 

Some theories have mentioned that bananas and caffeine could cause low testosterone levels, but thankfully this isn’t the case. In 2019, research finally cleared caffeine’s name, and the nutrients, like vitamin C in bananas, would be more likely to help your T as opposed to destroying it. 

What Else Can Affect Testosterone Levels?

Food is just one factor in the levels of testosterone in the body. Other factors can influence T levels as well, including:

Quality and Length of Sleep

Just because you think power naps are enough to get you through your workweek doesn’t mean that it necessarily works. Without a good eight hours of sleep a night, your T levels could be suffering. So ensure you’re carving out enough time for a whole night of rest. 

Your projects can be done during the daytime, so please put them aside in favor of some shut-eye. If you have chronic sleep problems, ask a doctor about how you can improve lifestyle changes, boost healthy moods, and regulate normal sleep patterns. 

Medical Conditions

If you’ve tried every solution for low T but don’t know what could be the cause of it, now’s the time to ask your doctor about any suspicious signs and symptoms. 

Write down what you notice so that when you go to your next appointment, they can thoroughly examine the information given. This could help point to medical conditions that may be lowering your T levels.  


You don’t have to work out all day long to get enough energy for the body to keep up any good habits. You should make time for at least 30 minutes of cardio or strength training to maintain your overall health. 

You should also avoid sitting for long periods of time and be sure to get up from your office chair or in front of the TV or laptop every 20 minutes to walk around. 

Drug Use

Having a celebratory cigar or occasionally using any other tobacco or marijuana-based product may not influence much. But consistent drug use will cause a decrease in T levels. 

That isn’t just a scare tactic by your healthcare provider, by the way. If you’ve learned anything from this, you’ll know that too much of anything isn’t exactly stellar for your health. 


Unfortunately, you can’t control time, and that includes the process of aging. 

Age is one of the top reasons why people start developing problems with T levels. Each year after 30, testosterone drops by one percent. Twelve percent of males over 50 will deal with the production of testosterone. 

What Should You Eat To Boost Testosterone?

So, what can you eat to improve your T levels?

Healthy diet changes may help with low T, but they’re not a cure-all. Consult your doctor and confirm your low T levels through a physical exam and blood test. Opt for foods like:

  • Protein, such as red meat, lean beef, chicken, tofu, nuts, beans, lentils, and seeds
  • Fish like salmon, sardines, and tuna
  • Leafy green vegetables, such as spinach and kale
  • Shellfish, such as crab and oysters
  • Onions and garlic

Does dairy decrease testosterone?

Think carefully before you reach out for that delicious cheese platter or a big glass of whole milk. It might surprise you, but various research studies have suggested that dairy products, contrary to the popular belief of being healthy, can potentially have a negative impact on your testosterone levels. The main reason for this lies in the source of most commercially produced milk - pregnant cows. These cows have high levels of hormones like estrogens and progesterone, which get transferred into their milk. Overconsumption of such milk and dairy products might lead to lowering of testosterone levels in your body.

What foods lower testosterone level?

Ever wondered if that morning toast or that tempting dessert could have some impact on your testosterone levels? A 2018 research study concluded exactly this! The study found that men who consumed high amounts of baked goods, especially those delicious breads and pastries, were more likely to have reduced testosterone levels. Adding to it, dairy products and desserts were also found to be associated with lower testosterone levels. It's certainly food for thought next time you reach out for that sweet treat or bread!

Is there a food that drains testosterone?

Flaxseed, common in many health foods and recipes, might not be as beneficial for men's testosterone levels as we might think. Some research shows that flaxseed, despite its multiple health benefits, might lead to a decrease in testosterone levels in some populations. This is attributed to its high content of lignans, which are unique plant compounds that bind to testosterone and expel it from the body. So, if you're a man worrying about your testosterone levels, it could be wise to watch your flaxseed intake!


In short, avoid foods with loads of harmful fats and sugars.  Eat everything in moderation, get enough sleep and exercise, and don’t forget that we all age eventually. But if low T is causing you distress, you may want to try a testosterone booster. 


At Nugenix, we know all men are different, so one kind of T booster won’t work for every guy. 

That’s why we have 14 different boosters and multivitamins formulated for your unique needs. Whether you just need a boost of free T in the body or you need a total rehaul of your make sex hormones, we’re scientifically-backed and only include ingredients that are proven to help keep your well-being in mind.