Foods That Kill Testosterone: What to Limit (and What to Eat Instead)

The internet is full of lists claiming certain foods destroy your testosterone. Some of these claims have real research behind them. Others are exaggerated, taken out of context, or based on studies that have little relevance to typical human diets. This article takes an evidence-based approach: for each food or food category, we look at what the research actually shows, how much matters, and what you can eat instead. The goal is informed decision-making, not fear-mongering. This is general nutrition information, not medical advice.

Trans Fats: The Clearest Signal

Among dietary fats, trans fats show one of the more consistent associations with lower testosterone in men. In a cross-sectional study of 209 healthy young Spanish men, higher trans fat intake was associated with lower total and calculated free testosterone. Compared with the lowest quartile of intake, men in the highest quartile had total testosterone about 3.4 nmol/L lower (95% confidence interval 0.4 to 6.4 nmol/L), a difference the authors describe as roughly 15% in the same group of men.^[1] Because this is observational, it cannot prove that trans fats caused the difference, and the authors note that human data on this topic are scarce.

Trans fats are found primarily in partially hydrogenated vegetable oils, which appear in some processed and fast foods: fried foods, packaged baked goods, margarine, and some shelf-stable snacks. Many countries have restricted artificial trans fats, but they can still appear in food supplies, so check ingredient lists.

Better alternative: Cook with fats such as extra virgin olive oil, and rely on whole foods like nuts, fish and avocado instead of packaged baked goods and fried fast food. For a breakdown of which cooking fats are worth worrying about, see our article on seed oils and testosterone.

Sugar: A Temporary Dip, Not a Permanent Drain

In a study of 74 men who drank a standard 75 g glucose solution, mean testosterone fell by about 25%, and blood was sampled over two hours. The drop was seen across the spectrum of glucose tolerance, and the authors concluded that men with a low non-fasting result should be re-tested fasting.^[2] That finding is why testosterone is usually measured in a fasting morning sample.

The critical point is that this is an acute, transient effect seen after a very large dose of pure glucose. It does not show that eating sugar permanently lowers your testosterone. Habitually high sugar intake is still worth trimming because it adds calories and makes weight gain easier. The broader pattern of ultra-processed food consumption extends well beyond sugar alone.

Better alternative: Replace sugary snacks and beverages with whole fruit, plain yogurt with berries, or protein-rich snacks. See also does sugar lower testosterone?

Alcohol: Dose Makes the Poison

Alcohol's effect on testosterone depends on how much and how often. A review of the literature concluded that acute consumption of a low-to-moderate amount increases testosterone in men, while a large volume is associated with reductions, and excess, particularly chronic, drinking negatively affects testosterone production.^[3] The picture from controlled studies is modest: in a diet-controlled crossover study of 10 middle-aged men, about 40 g of alcohol per day (roughly three standard drinks) for three weeks was followed by plasma testosterone 6.8% lower (95% CI 1.0% to 12.5% lower) than the no-alcohol period.^[5] Heavy drinking also disrupts sleep, adds calories and harms the liver, all of which matter for overall health. For a deeper dive, see our complete guide to alcohol and testosterone.

Better alternative: If you drink, keep it modest and avoid heavy sessions; if you want to improve sleep and recovery, try alcohol-free nights, sparkling water with citrus, or low-alcohol options.

Licorice Root: A Surprising Culprit

Licorice root contains glycyrrhizin and has been linked to lower testosterone in a small human study. In healthy men given a daily licorice preparation, mean total testosterone fell by 26% after one week, while free testosterone did not change significantly and LH rose.^[6] The study was small and short, and testosterone was not the main outcome of interest, so it does not show that occasional licorice will harm your hormones.

The bigger concern with regular licorice is a different one. Its active metabolite, glycyrrhetic acid, can raise sodium and lower potassium, and a review advised that daily consumption is never justified because the benefits are minor compared with the risks of chronic intake.^[7] Licorice extract appears in some herbal teas, supplements and candies, so check ingredient labels. If you have high blood pressure or heart disease, talk to your doctor before eating licorice regularly.

Better alternative: Choose teas and sweets without licorice root or glycyrrhizin in the ingredient list.

Soy Products: Less Scary Than You Think

Soy is one of the most controversial foods in the testosterone conversation, largely because of its isoflavones. The clinical data are reassuring: a meta-analysis of 41 studies, in which total and free testosterone were measured in 1,753 and 752 men respectively, found no significant effect of soy protein or isoflavone intake on testosterone, free testosterone, estradiol, estrone or SHBG, regardless of dose or study duration.^[4] (Several authors of this analysis have ties to soy research, so treat it as one strong data point rather than the final word.)

Reports of hormonal problems have come from extreme intakes. One case report described a 60-year-old man with gynecomastia and high estrogen levels who was drinking about 3 quarts of soy milk a day, which resolved after he stopped.^[8] At typical dietary amounts, such as a serving or two of tofu, tempeh or edamame, soy does not appear to be a testosterone concern for most men.

Flaxseed: The DHT Question

Flaxseed is rich in lignans, which has led to speculation that it lowers androgens. Human data are thin. In a small pilot study of 15 men who followed a low-fat diet with 30 g of flaxseed per day for six months, total testosterone did not change significantly (about 435 ng/dL at baseline and 428 ng/dL at six months), although the study had no control group and combined flaxseed with a low-fat diet.^[9] There is no good evidence that normal flaxseed intake lowers testosterone in healthy men.

Mint and Spearmint

A small study found that spearmint tea lowered free testosterone in 21 women with hirsutism after five days, with no significant change in total testosterone.^[10] That was in women, not men. Extrapolating this to men drinking the occasional cup of mint tea is not justified, and there is currently no strong evidence that normal mint consumption affects testosterone in men.

Ultra-Processed Foods: The Bigger Pattern

Rather than a single ingredient, the bigger issue may be the overall pattern of ultra-processed food (UPF). Under the NOVA classification developed by researchers at the University of Sao Paulo, UPFs are industrial formulations made from fractionated ingredients (refined oils, protein isolates, modified starches, high-fructose corn syrup) plus cosmetic additives such as flavors, colors and emulsifiers. Think soft drinks, packaged snacks, instant noodles, most breakfast cereals and reconstituted meat products.^[11] Not all processing is a problem: freezing vegetables, pasteurizing milk or fermenting yogurt are fine.

Direct evidence tying UPF intake to testosterone in men is still emerging, so treat any claim about exact percentages with caution. A 2026 narrative review reports that UPF intake has been linked to lower testosterone concentrations, alongside poor sleep, and proposes mechanisms such as inflammation and insulin resistance, but much of this is observational or preclinical.^[12] What is better established is the effect on appetite and weight: in an inpatient NIH crossover trial of 20 adults, people ate about 508 more calories per day on an ultra-processed diet than on an unprocessed one with matched presented macronutrients, and gained about 0.9 kg over two weeks while losing a similar amount on the unprocessed diet.^[13] Since weight loss has been associated with higher testosterone in men with obesity,^[14] keeping UPFs modest is a sensible, low-risk step. UPFs also come in packaging that can add exposure to chemicals such as BPA and phthalates (see endocrine disruptors and testosterone). Refined seed oils are a common UPF ingredient, and the evidence on them is more nuanced than social media suggests; see seed oils and testosterone.

What to Eat Instead: A Quick Swap Guide

For a guide to testosterone-supporting foods, see our article on foods that boost testosterone. The positive side of nutrition is often more useful than simply avoiding negatives. A varied diet rich in quality protein, healthy fats, and micronutrients does more for your overall health than obsessively eliminating individual foods.

How Thrive Helps

Thrive tracks your nutrition habits alongside your complete wellness routine. Instead of obsessing over individual foods, focus on building consistent patterns: adequate protein, healthy fats, whole foods, and moderate alcohol intake. The app's evidence grading system shows you which dietary habits carry more research support so you can prioritize what is worth your effort. Try Thrive and take a balanced, evidence-based approach to nutrition. If you are worried about low testosterone, see a doctor for testing. Thrive is a wellness app, not a medical device.