Top 10 Testosterone Killing Foods – Do They Exist?

Some foods like dairy products, soy, and other specific fats have low testosterone levels in the body. However, you can also naturally increase testosterone levels through testosterone killing food, regular exercise, eating healthy, and losing extra weight.

A person’s diet significantly impacts their health and not only their waistline. Food gives energy to cells, tissues, and hormones like testosterone. Having too much of specific foods can result in a shortage of hormones in the body. Besides it also makes it difficult for the body to control the hormones.

According to 2020 research, men eating red meat, processed and fried foods, and high fats for nine years experienced the most adverse effect on sperm count and testosterone levels. The registered sperm count was around 42 million lower than the people who were following a healthy diet that includes vegetables, fish, chicken, water, and fruits.

But which testosterone killing food? Here are the 10 testosterone killing foods that can send the T levels plunging.

10 Testosterone killing foods

10 Testosterone killing food

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Here are some testosterone killing food details:

1. Soy

Yes, soy products like tofu, tempeh, soy protein, and soy milk can provide nutritional benefits. They are rich in fiber and free of cholesterol and lactose. These benefits don’t suggest eating testosterone-killing food.

In plants, soy usually has a large volume of estrogen compounds and phytoestrogen isoflavones. This phytoestrogen triggers the estrogen receptors in the body, but it can also decrease the androgen receptor activities to which the testosterone binds itself. When it doesn’t correctly bind to the receptors, it will affect the testosterone functioning that will impact you.

Despite the different studies there are mixed results about soy. A survey conducted in 2013 found that the men drinking 20 grams of soy protein per day for two weeks had low T levels, while the second group who had the 20 grams of whey protein or placebo didn’t have any impact—a 2010 research report no adverse effect of soy on male hormones.

2. Baked goods

One pie piece, a doughnut, or a muffin doesn’t affect testosterone levels. But if have are making these baked foods part of your diet, then that can be an issue. A 2018 research found that men consuming high amounts of pastries, bread, desserts, or dairy products had low testosterone levels.

This diet is also linked to high insulin levels and visceral fat around the abdomen area. These issues can result in lowering testosterone levels. Baked foods also have Trans fats that can potentially lower testosterone levels.

03. Dairy

Think twice before ordering a cheese platter or a big glass of whole milk. Many different studies claim that dairy products can decrease testosterone levels. Pregnant female cows are the source of dairy milk. Their milk is sold commercially, filled with progesterone and estrogen levels.

Progesterone and estrogen harm testosterone levels. These hormones suppress the gonadotropin-releasing hormone (GnRH), and it’s vital for the release of luteinizing hormone and follicle-stimulating hormone. When this hormone doesn’t release properly, then the testes won’t be able to synthesize testosterone.

A 2010 research also clarifies the adverse effect of dairy products on men’s hormones. It’s worth noting that 98% of the soybean meal is present in animal feed, which means the chances of estrogen levels are even higher.

So if you want to have milk, go for the low-fat or skim milk fortified with Vitamin D, which is suitable for testosterone.

04. Alcohol

If you love alcoholic beverages like wine or beer, you may be deteriorating your testosterone levels. According to a study in 2019, heavy drinkers usually have low testosterone levels. Alcohol can hinder the body enzymes that form testosterone, as noted in a 1980s study.

In this study, a certain amount of ethanol that was equal to a pint of whiskey was given to the healthy volunteers. It was observed that after 30 days, they have the levels at the same point as the heavy drinkers. The volunteer’s testosterone level also drops after 72 hours.

05. Mint

Peppermint and spearmint are herbal remedies for sinuses, stress, and digestive issues. Besides, they freshen up their breath. But unfortunately, the research indicates that it can impact the hormones in the wrong way.

The animal studies indicate that the testosterone levels of the rat group declined that was given the spearmint or peppermint tea as compared to the one that had the drinking water. Another study found spearmint-induced oxidative stress in rats results in declining testosterone levels.

Still, more research is needed to confirm the mint’s adverse effects on testosterone levels. Till then you may need to suggest or spice up the daily routine with ginger tea. As ginger is known to boost testosterone production.

06. Licorice root

Licorice root is an herb used in tobacco, beverages, and candies. It is available as a supplement and a sweet tea. It needs to be clarified how much licorice root can impact testosterone levels. It’s because of the limited animal research and it has also become outdated.

A 2003 study also found that men who take 7 grams of licorice root for a week daily have around a 26% decrease in their testosterone levels. Another study in 2016 claims that the chemical compounds present in the licorice can affect the steroid hormone and testosterone production.

But again, due to the limited research, many facts are hidden.

07. Sugar

The sweet touch can result in souring the T levels. According to the American Heart Association sugar is also related to a lot of medical health issues. The average American male ingests around 17 teaspoons of sugar daily; unfortunately, it’s double the recommended limit.

If you have a better idea of sugar’s side effects on hormones, you can quickly reduce your daily intake. Another study includes males of 19 to 74 years of age who experienced a 25% drop in testosterone levels. After the sugar intake, the testosterone level remains low for two hours.

The research suggests that sugary beverages are linked with low testosterone levels. As a testosterone killing food, it’s probably the hardest one to remove from the diet.

08. Processed food and Trans fat

Trans fat is naturally present in small amounts in dairy and meat products. But most probably, it’s coming to your body through all the processed and fast food snacks available in the market. Trans fats are also known as PHOs (partially hydrogenated oils).

However, in 2018, the food and drug administration banned artificial and Trans fats and avoided them to add to foods. The ban should be in effect to this point, but unfortunately, Trans-fat is still present in processed foods.

The manufacturers can list food with less than 0.5g of trans fat in one serving. Trans fats are generally present in fried food, decrease testosterone levels, and increase cardiovascular diseases and diabetes risk. A 2017 research found that healthy Spanish men eating trans fatty acids had low total testosterone levels.

09. Vegetable oils

Vegetable oils are hydrogenated, improving the food’s shelf life, texture, and taste. Besides, this oil is dense with polyunsaturated fats. Though they are labeled healthy fat, they must be taken in moderation.

The commercially produced vegetable oils are often refined with corn, canola, coconut, cottonseed, peanut, palm, sunflower, olive, or peanut oil. They are used to cooking so many foods that they quickly pass the recommended limits.

A study establishes a strong relationship between the frequent intake of polyunsaturated fats and the low testosterone level of men. Another report in 2019 reveals that the PUAFs decrease the T levels of hypogonadal or overweight men after one hour of its intake and its effect last for about five to six hours.

Lastly, you will have omega-6 fatty acids found in vegetable oils, seeds, and nuts. If omega-6 is taken in moderation then it’s included in the healthy PUFA category. As it improves the good cholesterol and lowers the bad cholesterol, reducing the risk of heart diseases and specific cancers.

However, omega-3 fatty acids are healthier. Another research reports that too much consumption of omega-6 fatty acids not only affects testosterone production but also reduces testicular functioning and affects its size. It also increases the inflammation of your body.

10. Nuts

Some specific nuts can impact the hormones. For centuries, nuts have been popular as they have healthy minerals and fats. But the recent researches show that these nuts are also rich in polyunsaturated fatty acids. These nuts include pecans, walnuts, pistachios, walnuts, and almonds. They can cause oxidative stress that can result in low T levels.

If you are among the people who love to have nuts as snacks, eat the nutrient-rich nuts high in heart-friendly monounsaturated fatty. The healthy nuts include chestnuts, brazil nuts, and macadamia nuts.

Ways to boost testosterone naturally

There are many different ways to boost testosterone naturally. Some ways include:

  • Doing regular exercise
  • Having a healthy diet rich in fresh foods
  • Avoiding overeating
  • Getting proper sleep
  • Avoiding obesity


Exercise and diet are vital in maintaining health and keeping the hormones balanced. Some foods like soy, trans fats, and dairy are testosterone killing foods. People who already have concerns about their testosterone levels should eat them. Even the experts recommend that healthy people eat them at a limit.

Frequently Asked Questions (FAQs) about Testosterone Killing Food

Do bananas lower testosterone levels?

Bromelain is an enzyme that is present in bananas and plays a role in boosting testosterone levels.

Do nuts lower the testosterone level?

Some specific nuts can affect testosterone levels negatively. These nuts include peanuts, pistachios, and many others. Peanuts have high beta-sitosterol levels that decrease testosterone and dihydrotestosterone production. Whereas the pistachios have phytosterol that results in a severe dip in testosterone levels.

Which foods decrease testosterone?

Here are some foods that result in a decline in testosterone levels:

  • Licorice root
  • Vegetable oil
  • Nuts
  • Flaxseeds
  • Soy products
  • Mint
  • Dairy products
  • Trans fats

Does egg affect the testosterone level?

The egg yolk is an excellent source of vitamin D and benefits testosterone levels.

Which food raises testosterone levels?

Some foods like salmon and fatty acids are rich in vital nutrients for maintaining health. These nutrients include omega-3 fatty acids, zinc, vitamin D e.t.c.

  • Cocoa products
  • Eggs
  • Fatty fish
  • Leafy green vegetables
  • Berries, pomegranates
  • Bananas
  • Shellfish
  • Avocadoes

Does fish benefit testosterone?

Fatty fishes like mackerel, tuna, and salmon are rich in Vitamin D. It’s a natural testosterone booster and plays a vital role in hormone production.




Rabia Sehar
Rabia Sehar

Hi! I’m Rabia Sehar, a motivated, passionate and sophisticated writer aspiring to make my dreams come true. Writing about health, wellness, mental health, and lifestyle is something I specialize in and am passionate about. I love traveling, reading, composing, and entertaining. As a health advocate, I am passionate about creating content that educates people on leading a healthy life. Health is the actual wealth so try your best to keep it.