What lowers testosterone: Diet, medication, and lifestyle factors

A growing number of people have embraced the philosophy of “food as medicine,” recognizing the vital importance of incorporating good food and nutrition, as well as other healthy lifestyle choices, into their lives. Along those lines, many have become interested in how food and lifestyle choices might affect the proper balance of hormones in the body. 

Sometimes, things go awry, and some hormone levels, like testosterone, get out of balance. For example, a woman with polycystic ovary syndrome (PCOS) may begin to experience unwanted symptoms of high testosterone levels. Conversely, men tend to experience a decline in their testosterone levels as they age, but they may also experience a decrease as a result of lifestyle factors, such as being sedentary and gaining weight. 

As a result, both groups of people may want to learn about the potential effect that food might have on their testosterone levels. People who want to lower their testosterone levels might want to know more about foods that are associated with decreasing testosterone levels. However, people with low testosterone levels may also benefit from learning about these foods so they can either avoid eating them or eat them in moderation, per their doctor’s advice. 

Foods that lower testosterone

Tracy Mann, a registered dietitian and founder of Everyday Nutrition, says that many of her patients struggle with hormonal balance, and her PCOS patients specifically struggle the most with the effects of elevated testosterone levels. 

“I find most often that they aren’t aware of the impact of food on testosterone levels, so I get the privilege of teaching them and guiding them with their nutrition and lifestyle plan,” Mann says. “One of the major drivers of elevated testosterone is insulin resistance, so foods that help balance blood sugars and insulin are very beneficial. Complex carbohydrates with a decent amount of fiber—whole grains, fruit, vegetables—and protein-rich foods are very helpful.” Mann says that avoiding added sugar is also helpful. 

Here are some specific foods that may help lower your testosterone levels.

Flaxseed

Adding flaxseed to a bowl of cereal or a container of yogurt is an easy way to provide a boost of protein and fiber. 

It could also help in hormone regulation. Flaxseed is high in omega-3 fatty acids, which are healthy fats that help support the healthy function of the immune system, the cardiovascular system, the endocrine system, and others. According to research, omega-3s may be able to reduce serum testosterone levels and regulate the menstrual cycles of women with PCOS without affecting sex hormone-binding globulin (SHBG). SHBG is a protein made in the liver that binds to sex hormones and helps regulate the levels in the body. 

While there is no official recommendation for how much flaxseed to consume, 1 to 2 tablespoons daily may be worth trying for the overall nutritional benefits, according to Mayo Clinic. Experts generally advise crushing or grinding it or buying flaxseed meal that’s already been ground. 

Soy

Soy and soy products have a reputation for decreasing testosterone levels—and there may be some anecdotal evidence that supports it. The idea is that the phytoestrogens (isoflavones) in the soy lower testosterone and raise estrogen levels. 

But, research suggests that soy and isoflavones may not actually have much effect on male sex hormones. For example, a recent meta-analysis of multiple studies in the journal Reproductive Toxicology found that neither soy protein nor isoflavone exposure affected total testosterone or free testosterone in men—or estradiol or estrone, which are female sex hormones. 

Trans fats

Trans fats are an unhealthy type of fat that was once common in processed foods, and some experts have suggested that they might lower testosterone levels. 

However, Terri DeNui, DNP, an advanced practice registered nurse with expertise in hormone replacement therapy and the founder and chief medical officer of EVEXIAS Health Solutions, cautions that she would not advise someone to deliberately seek out processed products high in trans fats with the goal of lowering their testosterone. She notes that even if they were able to achieve that goal, they would likely do so by increasing insulin levels, which is not ideal. 

Nuts

According to the results of a randomized controlled clinical trial that was published in the European Journal of Clinical Nutrition, walnuts and almonds may have a positive effect on androgen levels in women with polycystic ovary syndrome (PCOS). They’re also rich in omega-3 fatty acids and are associated with lowering inflammation related to diabetes and heart disease. 

However, more research is needed to further delve into this potential benefit, and there’s no standard recommendation at this time. 

Lifestyle factors that lower testosterone

While certain foods may lower testosterone levels, some lifestyle choices definitely can, starting with not getting enough sleep.

A lack of sleep

Research suggests that sleep is absolutely critical for good heart health and good mental health, but it also plays a role in maintaining healthy testosterone levels. According to a study published in the Asian Journal of Andrology, increases in testosterone levels are dependent on achieving a certain amount of sleep, and sleep disorders that interrupt a good night’s sleep can cause a reduction in testosterone levels. 

The study also suggested that a low dose of testosterone replacement therapy might be helpful for some people with low testosterone who are experiencing sleep problems. 

Lack of exercise

Physical activity is also very important for maintaining good health, including healthy hormone levels. Research suggests that low testosterone levels are often detected in obese men, very likely as a result of insulin resistance from the excess weight. 

“Fat cells tend to increase inflammatory estrogen, so a sedentary lifestyle is associated with low testosterone levels,” says Bruce Dorr, MD, senior medical advisor for Biote. 

Counteracting weight gain with regular exercise and movement may help address the problem, as well as reduce your risk of developing metabolic syndrome, Type 2 diabetes, and heart disease.

Stress

Some research suggests that testosterone levels may rise in reaction to stress, although the results seem to vary between males and females, as well as by personality type. However, at some point, the rise in testosterone may taper off. That is, high levels of stress may actually halt the rise and cause testosterone levels to begin declining. “Both physical and emotional stress can be associated with low testosterone,” Dr. Dorr notes. 

“The type of exercise, amount and quality of sleep, stress, and environmental factors are all pillars of overall hormone balance that need to be addressed,” Mann says. “Most often, all of these lifestyle components affect insulin management in the body, and insulin mismanagement and chronic elevation can lead to elevated testosterone.” 

Medications and supplements that lower testosterone levels

Some medications and supplements can also impact testosterone levels—and you might not even realize it. 

Natural products and supplements that are associated with a negative impact or decrease in testosterone production or testosterone levels include:

• Green tea
• Spearmint tea
• Licorice root
• Red reishi mushroom

Medications that may take a toll on your testosterone levels include: 

• Statins
• Opioids
• Some antidepressants and anti-anxiety medications
• Beta-blockers and other hypertension medications
• Chemotherapy

Metformin, a medication very commonly used by people with type 2 diabetes to maintain control of their blood sugar levels, is also associated with lowering testosterone levels. 

What to avoid if you’re trying to lower testosterone

It’s also important to be aware that some supplements, herbs, and natural remedies can potentially increase testosterone levels. Anyone who is trying to lower their testosterone levels may want to avoid these products: 

• Ashwagandha, which is a medicinal herb often used in traditional Ayurvedic medicine to treat conditions like stress, in part by affecting cortisol levels
• Fenugreek, which is an herb known for smelling and tasting similar to maple syrup and often used as a dietary supplement in breastfeeding women 
• Mucuna seeds (Mucuna pruriens), a type of tropical legume that’s been used in treating male infertility
• Stinging nettle leaf (Urtica dioica and Urtica urens), a plant that’s long been used as a diuretic and to treat joint pain and more recently, benign prostatic hyperplasia (BPH)
• Saw palmetto, a popular natural remedy that comes from a small palm tree, and is used to make tablets, capsules, and tea often used to treat BPH and low sex drive in men

Additionally, magnesium supplements have been shown to increase testosterone levels, including one clinical trial that found that athletes who exercised while also taking magnesium supplements for four weeks seemed to experience the biggest increases in testosterone. 

Bottom line 

A healthy lifestyle and a balanced diet are key elements of any approach to staying healthy. Healthy testosterone levels are also important for good health and well-being, so anyone who suspects their testosterone levels may be too high or too low should see their healthcare provider. Testosterone levels are easily checked with a blood draw. In addition to foods and other lifestyle modifications, there are low-T treatments that may help people with low testosterone levels. Meanwhile, it may be a good idea for people with high testosterone levels, especially females with a condition like PCOS, to talk to their healthcare provider about their diets to learn what foods might help them lower their testosterone levels.