Testosterone has long been called the “King of Hormones”. It’s primarily responsible for developing male characteristics, including sex drive, facial hair, a deeper voice, and bone density. Not to mention it increases muscle mass. There’s a lot you can do to maximize your body’s natural production of this powerful hormone and it begins with the foods that increase or decrease said testosterone.

The Foods That Decrease Testosterone

Sugary Carbohydrates

Most people know sugar is bad for their health. Beyond unwanted fat gain, consistently consuming large amounts of sugar can increase the risk of several health problems, including negatively affecting testosterone production. The American Heart Association recommends 9 teaspoons or 36 grams per day of sugar for men, and 6 teaspoons or 25 grams per day for women. To accomplish this. It's important to read the label and be mindful of how fast your sugar intake adds up.^(1,2)

Soy

Soy protein and products such as soy milk, tofu, and tempeh are popular with vegans and others trying to limit animal proteins in their diet. Also, soy protein is used in various foods and supplements because it’s an inexpensive protein source. The problem is that soy contains phytoestrogen isoflavones. These are compounds that are similar to estrogen and could cause testosterone levels to drop.⁽³⁾

Trans Fat

You’ll find trans fats in fast food, fried food, and processed foods (which also contain high amounts of sugar). Consuming high amounts of trans fats can lead to various health problems, including lower testosterone levels. The World Health Organization suggests no more than 2.2 grams per day (assuming a 2,000-calorie per day diet). The answer is, again, to read nutrition labels!⁽⁴⁾

Alcohol

We all know the guy who regularly downs a 6-pack after a tough day at work. Who would have guessed that they are causing their testosterone levels to drop? That’s right. Regular alcohol consumption leads to hormonal disruption. What hormones are we talking about? The hormones that promote testosterone production. You may be someone who likes to drink, and an occasional beer is fine, but too much drinking may not be worth the drop in testosterone levels.⁽⁵⁾

The Foods That Increase Testosterone

Eggs

Whole eggs are a great choice for supporting normal testosterone levels. And it's partly because of cholesterol. Of course, too much “bad” cholesterol is not healthy. However, consuming a reasonable amount of “good” cholesterol is essential for hormone production. The egg yolk contains nutrients that the whites don't, such as vitamin D3. Did you know that vitamin D plays a role in testosterone production? In addition, eggs are linked to protein synthesis because of their amino acid profile (specifically leucine).⁽⁶⁾

Beef

Despite the recent bad rap beef has been getting, it’s still one of the best testosterone-boosting foods you can eat. That's because it contains high levels of vitamin D and zinc. Of course, it also provides a lot of high-quality protein. 

Fish

Tuna and shellfish such as oysters are high in protein, vitamin D, zinc, selenium, and omega-3 fatty acids. These are all nutrients that support increased levels of testosterone. 

Don’t Forget 5% Nutrition!

Of course, 5% Nutrition has the supplements to help you optimize your natural testosterone production. There’s TEST Test Booster, Core D-Aspartic Acid, and Core ZMA. What about protein? We have Shake Time and Real Carbs + Protein. These outstanding formulas use only real food sources and they taste amazing! If you want to optimize testosterone levels, follow the tips in this article and stop by 5% Nutrition today for your testosterone-boosting supplement stack!

References:

1. https://rbej.biomedcentral.com/articles/10.1186/s12958-018-0378-2
2. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
3. Kraemer, W. J., Solomon-Hill, G., Volk, B. M., Kupchak, B. R., Looney, D. P., Dunn-Lewis, C., Comstock, B. A., Szivak, T. K., Hooper, D. R., Flanagan, S. D., Maresh, C. M., & Volek, J. S. (2013). The effects of soy and whey protein supplementation on acute hormonal responses to resistance exercise in men. Journal of the American College of Nutrition, 32(1), 66–74. https://doi.org/10.1080/07315724.2013.770648
4. https://www.who.int/news-room/fact-sheets/detail/trans-fat
5. Emanuele, M. A., & Emanuele, N. V. (1998). Alcohol's effects on male reproduction. Alcohol health and research world, 22(3), 195–201.
6. https://journals.lww.com/nutritiontodayonline/Abstract/2009/01000/Egg_Protein_as_a_Source_of_Power,_Strength,_and.13.aspx