Foods that KILL Testosterone (Science-Based)

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Testosterone Male Hormone

These 8 foods lower testosterone levels, so make sure that you limit the amount you eat on a daily basis. Learn how to boost your testosterone levels instead of lowering them, increasing estrogen, which ultimately prevents optimal conditions for muscle growth and fat loss.

Testosterone is the primary male sex hormone that’s absolutely crucial for things like building muscle mass, strengthening our bones, improving our memory and mood, and of course increasing our sex drive and libido. And while certain foods like oysters pomegranates and Ginger can all help boost testosterone there are also certain foods that will hurt your body’s ability to effectively produce testosterone and consistently eating these Foods overtime can even lower your testosterone levels. And low testosterone can lead to a chain of negative side effects including a loss of muscle mass insomnia increased body fat, depression, and low sex drive. So today I want to go over 7 foods that can hurt your testosterone levels based on scientific evidence. Starting first with flax seeds. Now I know that flaxseed products have gained a lot of popularity over the last few years and some have even called them a superfood. However even though flax seeds are very high in fiber and ala omega-3 fatty acids, flax seeds aren’t that great for optimizing male hormonal health mostly because they’re loaded with lignans. In fact, they’re the world’s richest source of lignans. Flax seeds contain about 75 to eight hundred times more lignans than most grains legumes fruits and vegetables. Now, this can be a problem for two reasons. First is that lignans are highly estrogenic. In other words, they increase levels of the female sex hormone estrogen. Second is that lignans increase levels of sex hormone-binding globulin or shbg. Now, this may sound like a good thing but this hormone binds to free testosterone molecules rendering them inactive. So the testosterone won’t be able to be used for other beneficial hormonal functions. We can see the direct adverse effects of flax seeds in a number of studies. For example, just 2 tablespoons of flax seeds were given to 40 male participants for only a month and their testosterone levels drop by around 10 percent. In another very small but also very interesting study a woman who had high testosterone levels was also experiencing excessive facial hair growth. So to combat that researchers told her to eat 30 grams of flaxseeds per day for 6 months. after doing that her serum testosterone levels dropped by 70% and her free testosterone dropped by 79 percent. In another study, two tablespoons of flaxseed per day dropped total testosterone in men by around 25% and free testosterone by 25 percent however it’s important for me to mention that the participants were also told not to get more than 10% of the daily energy intake from fat and a low-fat diet could’ve contributed to a reduction in testosterone levels as well. In either case, if you want to maximize your testosterone levels you’re better off going with other sources of omega-3 fatty acids like salmon fresh sardines and walnuts.  Let’s move on to cooking oils that are high in polyunsaturated fatty acids. These include things like soybean oil vegetable oil corn oil sunflower oil and margarine just to name a few. Most cooking oils used today are processed so many times they go through either bleaching, degumming, or deodorizing. Couple this with the fact that these oils aren’t that great for high-temperature cooking and you’ll see why they’re not the best choice for your health. But even if you don’t use them for cooking their high content of specifically omega 6 polyunsaturated fatty acids hurt the production of testosterone. This is because most people nowadays already get way too much omega-6s and way too little omega-3s. Not only does this create inflammation throughout the body and increase your risk of various chronic diseases but a high omega 6 polyunsaturated fat intake may lower testosterone. In a study where researchers look at how different nutrients influence hormonal health, they found that the more dietary fat the participants ate the higher their testosterone was. This was found to be true for they’re saturated fat intake. As well as they’re monounsaturated fat intake. However, the results were the exact opposite for polyunsaturated fats. The more polyunsaturated fat that the participants ate in relation to their saturated fat intake the lower their testosterone levels dropped.

Here are all the studies discussed:

1. “Flaxseed contains about 75–800 times more lignans than cereal grains, legumes, fruits and vegetables” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/

2. Lignans increase levels of the female sex hormone Estrogen https://www.ncbi.nlm.nih.gov/pubmed/10325492 https://www.ncbi.nlm.nih.gov/pubmed/17301257

3. Lignans increase levels of sex hormone-binding globulin or shbg https://www.ncbi.nlm.nih.gov/pubmed/8594308 https://www.ncbi.nlm.nih.gov/pubmed/2826899

4. 2 tablespoons of flax seeds were given to 40 male participants for only a month and their testosterone levels drop by around 10 percent https://www.ncbi.nlm.nih.gov/pubmed/19064574

5. A woman who had high testosterone levels ate 30 grams of flaxseeds per day for 4 months. After doing that her serum testosterone levels dropped by 70% and her free testosterone dropped by 89 percent https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2752973/

6. 2 tablespoons of flaxseed per day dropped total testosterone in men by around 15% and free testosterone by 20% https://www.ncbi.nlm.nih.gov/pubmed/11445478

7. A high omega 6 polyunsaturated fat intake may lower testosterone https://pdfs.semanticscholar.org/920f/2881316105c3ff1e692ec62b6eb2c0e0ffb9.pdf

8. Researchers looked at how different nutrients influence hormonal health and they found the more dietary fat the participants ate the higher their testosterone was. This was found to be true for their saturated fat intake as well as their monounsaturated fat intake. However, the results were the exact opposite for polyunsaturated fats. The more polyunsaturated fat that the participants ate in relation to their saturated fat intake the lower their testosterone levels dropped. https://pdfs.semanticscholar.org/920f/2881316105c3ff1e692ec62b6eb2c0e0ffb9.pdf

9. Group number 1: Control group Group number 2: Received 20 grams of peppermint tea > leading to a 25% reduction in testosterone. Group number 3: Received 20Grams of spearmint tea. > leading to a 69% reduction in testosterone. Group number 4: Received 40 grams of spearmint tea. > leading to a 123% reduction in testosterone. The researchers from this study said that it was likely because spearmint and possibly mint in general causes oxidative stress in the hypothalamus resulting in reduced testosterone synthesis in the testes https://www.ncbi.nlm.nih.gov/pubmed/2850159 https://www.ncbi.nlm.nih.gov/pubmed/14520600 https://www.ncbi.nlm.nih.gov/pubmed/18804513

10. 42 women drank spearmint tea two times a day for 30 days and as a result both free and total testosterone levels dropped significantly https://www.ncbi.nlm.nih.gov/pubmed/19585478

11. Alcohol reduces testosterone in a dose-dependent manner https://www.ncbi.nlm.nih.gov/pubmed/3593480 https://www.ncbi.nlm.nih.gov/pubmed/219455 https://www.ncbi.nlm.nih.gov/pubmed/356646 https://academic.oup.com/biolreprod/article/42/1/55/2764269

12. There’s also a strong link between heavy alcohol intake and reduced testosterone levels https://www.ncbi.nlm.nih.gov/pubmed/6443186 https://www.ncbi.nlm.nih.gov/pubmed/10954041 https://www.ncbi.nlm.nih.gov/pubmed/894528

13. Drinking half a gram of alcohol per kilogram of body weight or about a quarter of a gram of alcohol per pound of body weight was able to slightly increase testosterone https://www.ncbi.nlm.nih.gov/pubmed/17193902 https://www.ncbi.nlm.nih.gov/pubmed/17349749 https://www.ncbi.nlm.nih.gov/pubmed/9046385 https://www.ncbi.nlm.nih.gov/pubmed/19450718

14. Other studies show that even small amounts like two glasses of red wine can lower testosterone by 7 percent. https://www.ncbi.nlm.nih.gov/pubmed/12711931

15. Exposing isolated rat gonad cells to a modest amount of glycyrrhizic acid significantly blocked testosterone production. https://www.ncbi.nlm.nih.gov/pubmed/15302514

16. Just 4 days after a group of men were given 7 grams of licorice in the form of candy tablets that contained about half a gram of glycyrrhizic acid; the average testosterone levels drop from 21 to 15.9 nanomoles per liter. See table 1 https://www.ncbi.nlm.nih.gov/pubmed/15302514

17. Androgen receptors are what male hormones like testosterone and dht bind to for them to be able to have an effect (Muscle growth, puberty, erection etc) https://www.ncbi.nlm.nih.gov/pubmed/10868587 https://www.ncbi.nlm.nih.gov/pubmed/16965913 https://www.ncbi.nlm.nih.gov/pubmed/18852123

18. Soy can disrupt the uptake of iodine in the thyroid and it can impede the production of thyroid hormones. https://www.ncbi.nlm.nih.gov/pubmed/12060828

19. Poor thyroid function is linked to impaired hormonal Health and lower testosterone levels. https://www.ncbi.nlm.nih.gov/pubmed/15142373

20. A meta-analysis published in the Journal of fertility and sterility suggested that soy does not lower testosterone https://www.ncbi.nlm.nih.gov/pubmed/19524224

21. There are conflicting studies that do find a negative effect on testosterone from soy. https://www.ncbi.nlm.nih.gov/pubmed/15735098

22. Trans fatty acids could have severe adverse effects on not only testosterone production but on overall health as well. One reason for this is that trans fats trigger systemic inflammation https://www.ncbi.nlm.nih.gov/pubmed/16611951 https://www.ncbi.nlm.nih.gov/pubmed/15051604

23. There’s a direct link between increased inflammation and reduced testosterone levels as well as a number of chronic diseases. https://www.ncbi.nlm.nih.gov/pubmed/29925283

24. Trans fats score high in polyunsaturated fatty acids which are linked to lowering testosterone and sperm count in both rodents and humans. – https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-dietary-transfatty-acids-on-reproductive-performance-of-wistar-rats/CB59DB23E97FD565BC5F1C08FB855D54https://www.fertstert.org/article/S0015-0282(10)02735-4/abstracthttps://jandonline.org/article/S0002-8223(09)02094-X/abstracthttps://academic.oup.com/humrep/article/29/3/429/709204

25. Natural trans fats are less harmful than artificial ones. https://www.ncbi.nlm.nih.gov/pubmed/21427742 https://www.ncbi.nlm.nih.gov/pubmed/19424218 https://academic.oup.com/advances/article/2/4/332/4591508

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