Source: https://top-list.co/top-best-foods-that-help-lower-testosterone-levels-v1470.html
Soy and soy-based products
According to some studies, consuming soy products including edamame, tofu, soy milk, and miso on a daily basis may induce a reduction in testosterone levels. One research of 35 males, for example, discovered that consuming soy protein isolate for 54 days resulted in lower testosterone levels. Soy meals are also strong in phytoestrogens, which are plant-based compounds that mimic estrogen’s effects in your body by modifying hormone levels and potentially lowering testosterone. Despite the scarcity of human-based data, one rat study found that eating phytoestrogens drastically reduced testosterone levels and prostate weight.
Other studies, however, produced contradictory results, indicating that soy-based diets may not have the same effect as these separated soy components. Indeed, a meta-analysis of 15 trials concluded that soy meals had no influence on testosterone levels in men. More study is needed to determine how soy products in general may affect testosterone levels in humans.
Soy and soy-based products
Mint
Although mint is well recognized for its stomach-soothing effects, some study shows that it may trigger a drop in testosterone levels. Spearmint and peppermint, both herbs from the mint family, have been found to have a direct effect on testosterone. In one 30-day research of 42 women, drinking spearmint herbal tea daily resulted in a substantial decrease in testosterone levels.
Similarly, animal research discovered that giving rats spearmint essential oil for 20 days resulted in lower testosterone levels. Furthermore, according to another animal study, drinking peppermint tea affected hormone levels in rats, resulting in a drop in testosterone when compared to a control group. However, most studies on mint and testosterone have been conducted on women or animals. To determine how mint impacts testosterone levels in both men and women, high-quality human research focused on both genders is required.
Mint
Licorice root
Licorice root is a typical component in the sweetening of sweets and drinks. It’s also a well-known natural cure in holistic medicine, where it’s used to treat everything from chronic pain to chronic coughing. Several studies in recent years have discovered that licorice may also alter hormone levels, perhaps leading to a decrease in testosterone over time. In one research, 25 males received 7 grams of licorice root every day for one week, resulting in a 26% decline in testosterone levels.
Another small research found that licorice may lower testosterone levels in women, with 3.5 grams of licorice daily lowering testosterone levels by 32% after just one menstrual cycle. Remember that this relates to licorice root, not licorice candy, which frequently contains no licorice root.
Licorice root
Vegetable oil
Polyunsaturated fatty acids are abundant in many of the most popular vegetable oils, including canola, soybean, maize, and cottonseed oil. These fatty acids are typically regarded as a good source of dietary fat, however, some studies have revealed that they may also lower testosterone levels. One research of 69 males found that eating polyunsaturated fats often was related to considerably decreased testosterone levels.
Another research of 12 men looked at the impact of food on testosterone levels after exercise and found that polyunsaturated fat consumption was associated with decreased testosterone levels. Recent research, however, is sparse, with most studies being observational and having a small sample size. More high-quality research on the impact of vegetable oils on testosterone levels in the general population is needed.
Vegetable oil
Flaxseed
Flaxseed is high in heart-healthy lipids, fiber, and essential vitamins and minerals. Furthermore, some studies suggest that it may induce a drop in testosterone levels in certain individuals. This is due to the high concentration of lignans in flaxseed, which are plant components that bind to testosterone and drive it to be expelled from your body. Furthermore, flaxseed contains omega-3 fatty acids, which have been associated with a drop in testosterone.
A tiny trial of 25 men with prostate cancer found that supplementing with flaxseed and reducing total fat intake dramatically reduced testosterone levels. Similarly, a case study found that taking flaxseed supplements on a regular basis reduced testosterone levels in a 31-year-old woman with the polycystic ovarian syndrome, a disorder marked by elevated male hormones. More large-scale research, however, is required to further investigate the effects of flaxseed on testosterone levels.
Flaxseed
Processed foods
Processed foods, such as convenience meals, frozen foods, and prepared snacks, are a typical source of trans fats in addition to being high in salt, calories, and added sugar. Trans fats, a form of fat that is harmful, have been related to an increased risk of heart disease, type 2 diabetes, and inflammation. Furthermore, several studies have revealed that routinely ingesting trans fats from sources such as processed meals may lower testosterone levels.
For example, one research of 209 males found that those who ingested the most trans fats had 15% lower testosterone levels than those who consumed the least. They also showed a 37% lower sperm count and a decrease in testicular volume, which might be related to decreased testicular function. According to animal research, high consumption of trans fats might reduce testosterone levels and potentially impede reproductive ability.
Processed foods
Alcohol
While a glass of wine with dinner has been linked to health advantages, studies suggest that excessive alcohol use can cause testosterone levels to decrease, particularly in males. Over the course of three weeks, ingesting 30-40 grams of alcohol each day, which translates to around 2-3 standard drinks, reduced testosterone levels in males by 6.8%. Another study found that acute alcohol intoxication was related to higher testosterone levels in women but lower levels in males. However, when it comes to the effects of alcohol on testosterone, the data isn’t fully clear.
In reality, human and animal studies have had conflicting outcomes, with some studies showing that alcohol may actually enhance testosterone levels in some situations. More study is needed to understand how various alcohol dosages impact testosterone levels in the general population.
Alcohol
Nuts
Nuts are high in a variety of nutrients, including fiber, heart-healthy fats, and minerals such as folic acid, selenium, and magnesium. Furthermore, some research suggests that some varieties of nuts may lower testosterone levels. Walnuts and almonds boosted levels of sex hormone-binding globulin (SHBG) by 12.5% and 16%, respectively, in a short trial of 31 women with the polycystic ovarian syndrome.
SHBG is a protein that binds to testosterone, causing a drop in free testosterone levels in your body. Nuts are also strong in polyunsaturated fatty acids, which have been linked to lower testosterone levels in several studies. Regardless of these findings, additional study is required to discover how certain types of nuts may alter testosterone levels.
Nuts
