What Foods Decrease Testosterone Levels? The Ultimate Guide

January 4, 2026 •

4 min read

According to a study published in the journal Fertility and Sterility, consuming certain foods, like soy, may not have as significant an effect on testosterone as once believed, but other dietary factors can still play a major role in hormonal balance. Understanding what foods decrease testosterone levels can help optimize your endocrine health.

Quick Summary

An individual's diet can have a significant impact on hormone production and regulation. Some foods, including highly processed snacks, excessive alcohol, soy products, certain vegetable oils, and mint, have been linked to lower testosterone levels. Dietary patterns, such as a high sugar or high trans fat intake, can also contribute to hormonal imbalances and influence overall health.

Key Points

Processed foods are major culprits: Many frozen meals, packaged snacks, and sugary drinks are loaded with trans fats and refined sugars that can trigger inflammation and disrupt hormonal balance.
Excessive alcohol has a clear negative impact: Chronic, heavy drinking can damage the testes, impair liver function, and increase the conversion of testosterone to estrogen, leading to lower testosterone levels.
Soy's effects are debated: Some studies suggest that high consumption of soy products, rich in phytoestrogens, may decrease testosterone, though research is mixed and results often depend on the amount consumed.
Mint may have anti-androgenic properties: Research, primarily on animals and women, indicates that spearmint and peppermint can reduce testosterone levels, suggesting moderation may be wise for those concerned about their hormonal health.
Unhealthy fats can be harmful: Diets high in trans fats, found in many fried and processed foods, and certain polyunsaturated fats, present in some vegetable oils, have been associated with reduced testosterone production.
A balanced diet is the best defense: Replacing processed foods with a diet rich in whole, nutrient-dense foods is the most effective strategy for managing your hormones and avoiding the foods that decrease testosterone levels.

How Modern Diet Impacts Hormone Production

For decades, medical professionals believed that aging was the sole cause of declining testosterone levels. However, as research has progressed, it has become clear that diet and lifestyle play a significant role in influencing our hormonal health. Many modern dietary trends, characterized by high intake of processed foods and unhealthy fats, can disrupt the delicate endocrine system responsible for testosterone production. Testosterone is an essential hormone for both men and women, affecting everything from energy levels and bone density to muscle mass and libido.

The Culprits: Foods to Watch Out For

There is no single 'magic bullet' food that can instantly decrease testosterone, but certain dietary components have been consistently linked to negative effects on hormonal balance, especially when consumed in excess.

Processed Foods and Refined Sugars: Many frozen meals, packaged snacks, and sugary drinks are high in sodium, calories, and, most importantly, trans fats and refined sugars. Diets high in refined carbs and sugar can cause frequent insulin spikes, which contribute to inflammation and can negatively impact testosterone production. A 2018 study found that men who frequently consumed baked goods and desserts were more likely to have low testosterone.
Excessive Alcohol: Chronic and excessive alcohol consumption is a well-documented cause of low testosterone levels. Alcohol can damage the testes, impairing their ability to produce testosterone, and also affects liver function, which is crucial for hormone metabolism. Excessive drinking can also increase the conversion of testosterone into estrogen, further disrupting hormonal balance.
Soy Products: The effect of soy on testosterone is a subject of mixed research, but some studies indicate that high consumption, especially of soy protein isolates, can lead to decreased testosterone levels due to its phytoestrogen content. Phytoestrogens are plant-derived compounds that can mimic the effects of estrogen in the body. While moderate intake may not be an issue for most, those with concerns might consider limiting high-soy foods.
Mint (Peppermint and Spearmint): Primarily based on animal and female studies, mint has been linked to a reduction in testosterone levels. Research on rats and women with conditions like PCOS has shown that spearmint tea or mint extracts can have anti-androgenic effects, reducing testosterone. More human male studies are needed, but anecdotal evidence and existing data suggest limiting high intake if concerned.
Certain Vegetable Oils: Vegetable oils high in polyunsaturated fatty acids, such as soybean, corn, and canola oil, have been associated with lower testosterone levels in some studies. One study found that men with the highest trans fat intake had significantly lower testosterone. Replacing these with healthier options like olive or coconut oil might be beneficial.
Flaxseed: Flaxseeds are rich in lignans, compounds that can bind to testosterone and promote its excretion from the body. While flaxseed offers many health benefits, high consumption, particularly as supplements, has been linked to reduced testosterone in certain studies involving men with prostate cancer.

The High-Inflammatory Diet and Hormonal Disruption

The link between high-inflammatory foods and lowered testosterone is a critical concept to grasp. When the body is in a constant state of inflammation, it can disrupt the entire endocrine system, which is responsible for hormone production and regulation. This is often tied to the overconsumption of refined sugars and unhealthy fats, which trigger inflammatory responses. This prolonged inflammation can damage the Leydig cells in the testes, which are responsible for producing testosterone. A high-inflammatory diet can also be nutrient-deficient, lacking the vitamins and minerals necessary for optimal testosterone production, such as zinc and vitamin D.

Comparison of Foods and Their Impact on Testosterone


Food Category	Key Compound/Reason	Potential Effect on Testosterone	Evidence Level (Human Studies)
Processed Sugars	Insulin Spikes, Inflammation	Reduces, often tied to weight gain	Moderate to Strong
Excess Alcohol	Liver Stress, Increased Estrogen	Reduces, especially with chronic intake	Strong
Soy Products	Phytoestrogens (Estrogen-like)	Mixed, some studies show reduction	Mixed, results vary
Mint Teas (Spearmint)	Anti-androgenic properties	Reduces (primarily in female/animal studies)	Limited
Trans Fats	Inflammation, Testicular Impairment	Reduces, often in processed foods	Moderate to Strong
Flaxseed (High Amounts)	Lignans (binds to testosterone)	Reduces (especially with high intake)	Limited, more studies needed
Vegetable Oils (High Omega-6)	Polyunsaturated Fatty Acids	Mixed, high intake linked to lower levels	Limited to Moderate

Practical Dietary Changes for Hormonal Health

To avoid foods that decrease testosterone levels, focusing on whole, unprocessed foods is key. A Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats from sources like olive oil and avocados, is often recommended for its anti-inflammatory benefits and positive impact on hormone regulation. Ensure adequate protein and nutrient intake, particularly for zinc (found in oysters and beef) and Vitamin D (from fatty fish and sun exposure). Limiting alcohol and replacing sugary snacks with whole food alternatives can significantly improve metabolic function and support healthier testosterone levels. While the occasional treat is fine, a consistent pattern of unhealthy eating is what truly sabotages hormonal health.

Conclusion

While a variety of factors influence hormone levels, diet plays a powerful and direct role. Foods that promote inflammation, spike insulin, or contain compounds that interfere with hormone production can lead to decreased testosterone. By limiting processed sugars, excessive alcohol, trans fats, and potentially high doses of soy or mint, individuals can take proactive steps to protect their hormonal health. A well-balanced diet rich in whole, nutrient-dense foods remains the most effective strategy for maintaining healthy testosterone levels over the long term. For more on the physiological processes involved, information on the endocrine system is available from the National Institutes of Health.

Frequently Asked Questions

The research on soy's effect on testosterone is mixed. Some studies show that consuming large quantities of soy protein isolate can decrease testosterone, while a review of multiple studies found no significant effect from consuming soy foods. Moderate intake is generally not a concern for most healthy individuals.

Yes, excessive and chronic alcohol consumption can significantly decrease testosterone levels. It impairs the function of the testes, affects the liver's role in hormone metabolism, and can increase estrogen levels. Moderate or occasional drinking is less likely to have a major impact.

Yes, studies have linked diets high in processed foods and trans fats to lower testosterone levels. This is often due to the associated weight gain, inflammation, and insulin spikes, which negatively impact hormone production.

Evidence from animal and some human female studies suggests that mint, particularly spearmint, can lower testosterone levels. However, more research on the effect of mint on human males is needed to draw a firm conclusion.

Flaxseed contains lignans, which can bind to testosterone and lead to its excretion from the body, potentially reducing levels. Studies showing this effect were conducted with high supplementation in men with prostate cancer, and more research is needed for the general population.

Vegetable oils high in polyunsaturated fatty acids, such as soybean, corn, and canola oil, have been associated with lower testosterone levels in some studies. Healthier options rich in monounsaturated fats, like olive oil, are a better choice for hormonal health.

For those whose lower testosterone is linked to lifestyle and diet, making positive changes can help support healthy hormone production. A balanced, whole-food diet, maintaining a healthy weight, and managing alcohol intake are key components of recovery.