Testosterone is a powerful hormone that playsa significant part in our health.Maintaining a healthy testosterone level is important if you want a healthy muscle mass, active sexual strength, and high energy to perform your daily activities.

Health problems like obesity, type 2 diabetes, heart issues, and metabolic syndrome can interfere with yourtestosterone levels. Diet also affects this sexual hormone, and you may have to take healthy foods if you want to maintain the right levels. Which foods will reduce your testosterone?

Foods that may lower your levels of testosterone

Certain fats

 The kind of fats you eat will either positively or negatively impact your testosterone levels and sexual functionality. Consuming trans fats affect hormone levels and testicular abilities. Too much omega 6 fatty acids also reduce the size of the testicular and its function.


Products containing soy such as tofu, soy milk, edamame, and miso drop the testosterone levels. These food types are high in phytoestrogens, compounds that alter hormone levels. Soy itself has more impact on testosterone than soy-based products.


Any individual concerned with their testosterone levels will have to avoid alcohol or limit their consumption. Heavy drinking or drinking it regularlyfor long periods decreases the testosterone hormone.

Dairy products

If you’re seeking a quick and resultful way to raise your testosterone levels, stay away from dairy products. Cow’s products contain natural hormones thatmay alter an individual’s testosterone levels. Also, some animalfeedshave soy, which increases estrogen levels in the cows, making their milk cause effects in the human’s testosterone levels.


Nuts provide essential nutrients to the body. You’ll get heart-friendly fats, fiber, and minerals from them. However, some nuts have reducing effects on testosterone levels due to the high polyunsaturated fatty acids.


While mint can provide a calming tea, the menthol in it reduces testosterone levels. Spearmint and peppermint are powerful in altering the hormone’s function.

Vegetable oil

Most vegetable oils are packed with polyunsaturated fats. While these fats are healthy dietary fats, they may lower your testosterone levels.


Some healthy foods like flaxseed are beneficial sources of essential vitamins, minerals, and fats, yet prove to be unhealthy in hormones. Flaxseed has the capacity to release high amounts of omega 3 fatty acids in the human body, which are associated with decreased levels of testosterone.

Licorice root

Most candies and beverages have licorice as a sweetener. In some cases, it’s used as a medicine to treat chronic pain and persistent coughing. Despite this great importance, it’s not anoption if you’re concerned with maintaining healthy testosterone levels.

How do you know you have low testosterone levels?

Sometimes it may be difficult to tell your testosterone levels are not normal. Various factors may lead to a drop in your hormone levels. There is no direct way of guessingyou have poor testosterone. The only way you can be sure and confident of your condition is through a medicalcheckup with a professional doctor. Still, some signs should make you seek a health examination to fully confirm your reproductive health. These red flagsinclude;

  • Series of depression
  • Obesity
  • Unexplained fatigue
  • Decrease of lean muscle mass
  • Reduced growth of beard
  • Loss of body hair

What other factorscan cause low testosterone?

Foods are not the only factors that can influence your hormone imbalances. Othercauses includediabetes, obesity, use of chronic drugs like marijuana and tobacco, effects of old age, or unhealthy lifestyle.

What can you eat if you have a low testosterone level?

If we have foods that can lower the testosterone level, we might as well use certain foods to boost it. Opt for the following foods if you want to boost this sex hormone;


For a long time, ginger has been used for medicinal and cooking purposes. Research proves that this type of root has abilities to improve men’s fertility. In addition, it can increase sperm quality in many ways. You may consider adding ginger as an ingredient in your meals or have ginger tea to benefit from it.

Fortified plant milk

Fortified plant milk from almonds, flax, soy, and hemp are great sources of vitamin D. Vitamin D helps boost testosterone levels. Other fortified foodstuffs with this beneficial vitamin include ordinary milk and dairy products, cereals, and orange juice.

Fatty fish and fish oil

While omega 6 fatty acid hurts testosterone, omega 3 offers positive results. Consuming fish oil and taking supplements of omega 3 will strengthen your hormonesfunctions. Examples of fish to look for include sardines, trout, Atlantic mackerel, salmon, and herring.


Oysters are rich in zinc, which is an essential nutrient for sperm health and overall reproductive function. Lack of this nutrient can cause impotence or slow down sexual maturation in men.

Leafy green vegetables

Spinach and kales have high amounts of magnesium which raises the body’s testosterone. You can also opt for magnesium supplements to boost your levels of this mineral. Other good providers of magnesium include whole grains, nuts, and seeds, beans, and lentils.

What are the natural ways of dealing with low testosterone?

It’s possible to increase your levels of testosterone naturally. But it depends on the cause of your low hormone. If the basis is a factor that can be treated or controlled, it’ll be easy to get your testosterone back to normal levels. Natural approaches that’ll help you include getting enough sleep each night, having workout sessions regularly, keeping fit and avoiding obesity, eating the right food without overeating, and eating a balanced diet.


Testosterone is a critical sex hormone for both men and women. However, it’s more in males compared to females. Different factors will affect your testosterone levels. Sometimes it’s because of aging. If you experience signs showing hormonal imbalance, don’t rush trying to eat foods that increase this hormone. Approach the doctor to make an accurate diagnosis. Depending on your health issues, you’ll choose the best method that’ll improve your situation. If your testosterone levels are extremely low, don’t get overstressed. There is always a solution.

Tatyana Dyachenko

For the past years, Tatyana has worked as a sex blogger and a relationship advisor. She has been featured in magazines such as Cosmopolitan, Teen Vogue. Vice, Tatler, Vanity Fair, and many others. Since 2016, Tatyana has focused on sexology, attended various training courses, participated in international conferences and congresses. “I wish people would address sexual issues in a timely manner! Forget shyness, prejudice and feel free to see a sex doctor for help or advice!” Tanya enjoys pursuing her flare for creativity through modelling, graffiti art, astronomy, and technology.