Testosterone on a Plant-Based Diet: Vegan Nutrition for Male Hormones

Whether a plant-based diet can support healthy testosterone is one of the most debated topics in men's nutrition. One side says meat is essential for male hormones; the other says plants provide everything you need. The research sits in between, and it is mostly observational, so it is worth being careful about what it can and cannot show.

In short: we found no evidence that a vegan diet by itself lowers testosterone, but plant-based eating does require attention to specific nutrients, some of which matter for hormone health.

What the Research Actually Shows

The best-known comparison comes from the Oxford cohort of the European Prospective Investigation into Cancer and Nutrition. It compared 233 vegan men with 226 meat-eaters and 237 vegetarians. Vegans had higher total testosterone than the other groups, but this was offset by higher sex hormone-binding globulin (SHBG), and there were no differences between diet groups in free testosterone or luteinizing hormone.^[1] An earlier, smaller study of vegan and omnivorous men reached a similar conclusion: a vegan diet substantially increased SHBG but had little effect on total or free testosterone.^[6]

A 2024 systematic review and meta-analysis of observational studies found no conclusive positive or negative associations between a vegetarian diet and sex hormone levels, with the exception of higher SHBG in vegetarian men.^[2] And a 2021 analysis of 191 men in the US national health survey (NHANES) found that the plant-based diet index could not predict testosterone, while age and BMI did.^[3]

Two caveats apply. First, these are observational studies, so they show associations, not what happens if you switch diets. Second, body composition is a confounder. In EPIC-Oxford, vegans had lower average BMI than meat-eaters (22.5 vs 24.4 kg/m² in men).^[7] Since excess body fat is linked to lower testosterone, leanness could partly explain how vegan men look hormonally similar to omnivores.

Nutrients to Pay Attention To

The practical risk of a plant-based diet is not the lack of meat itself but specific nutrients that are harder to get. The Academy of Nutrition and Dietetics states that appropriately planned vegetarian, including vegan, diets are nutritionally adequate and appropriate for athletes, but that vegans need reliable sources of vitamin B12.^[8] Speak with a registered dietitian or doctor before starting supplements.

1. Zinc

Zinc is the nutrient with the clearest link to testosterone. In a study of four young men, restricting dietary zinc for 20 weeks was associated with a significant fall in serum testosterone, and in nine marginally zinc-deficient older men, three to six months of zinc supplementation was associated with a rise. The authors cautioned that these samples were small.^[4]

Plant foods such as legumes, nuts, seeds and whole grains contain zinc but also phytate, and a review concluded that absorption of zinc (and iron) is lower from vegetarian than non-vegetarian diets.^[9] A meta-analysis of 34 studies found that vegetarians, and vegans especially, have lower dietary zinc intake and serum zinc than non-vegetarians, and suggested strategies such as bioavailability-boosting food preparation, fortified foods or low-dose supplementation for those with low intake.^[5] A doctor or dietitian can help you decide whether supplementation makes sense for you.

2. Vitamin B12

B12 is essentially absent from unfortified plant foods. A review of 18 studies found that vegetarians develop B12 depletion or deficiency regardless of age or place of residence, with higher rates in vegans, and recommended regular intake of supplements containing B12.^[10] B12 deficiency is not a testosterone-specific problem, but it can cause fatigue and nerve problems, so it matters for energy and training. Ask your doctor about testing and an appropriate dose.

3. Vitamin D

Low vitamin D is common in the general population, and the evidence for any effect on testosterone is mixed. We cover this in detail in vitamin D and testosterone. If you eat no fish, eggs or dairy and get little sun, a blood test is a sensible way to find out whether you need a supplement.

4. Creatine

Creatine is found mainly in animal tissue, and vegetarians have reduced muscle creatine stores. A systematic review of nine studies found that creatine supplementation raised muscle creatine in vegetarians, often to levels above omnivores, and increased lean tissue mass and strength, with moderate-to-high risk of bias in the studies reviewed.^[11] Creatine is not a testosterone booster (see does creatine increase testosterone), but it may support the training that helps overall hormonal health. Check with a healthcare provider first if you have kidney disease or take medication.

5. Omega-3 Fatty Acids (EPA and DHA)

Flax, chia and walnuts provide the plant omega-3 ALA, which the body converts to EPA and DHA only to a limited degree. Algae-based EPA/DHA supplements are an option for vegans. We could not find trial evidence that omega-3 intake changes testosterone, so consider them for general health and discuss them with your doctor or dietitian.

Macronutrient Considerations

Two macronutrient points are worth noting on a plant-based diet:

Protein. Protein needs for muscle are covered in our protein and testosterone guide. For people who lift weights, trials suggest muscle gains plateau at around 1.6 g/kg/day, so the practical focus is reaching adequate total protein from a variety of plant foods.

Dietary fat. A systematic review and meta-analysis of intervention studies found that low-fat diets appeared to decrease testosterone in men, though more randomized trials are needed.^[13] Plant-based diets can end up low in fat if they rely heavily on fruit, vegetables and grains, so include nuts, seeds, avocado and oils.

A Sample Vegan Day

The example below is an illustration of a balanced day, not a prescription, and it is not a medical or testosterone treatment plan.

The Bottom Line

The available observational evidence does not show that a vegan or vegetarian diet lowers testosterone, although SHBG tends to be higher in vegetarian and vegan men. A vegan diet does require deliberate planning for nutrients that matter for general and hormonal health: zinc, B12, and for some people vitamin D, creatine and omega-3s.

If you eat enough calories and protein, include healthy fats, close nutrient gaps with professional guidance, and keep up regular resistance training, we found no evidence-based reason to expect a plant-based diet to compromise your testosterone. If you have symptoms of low testosterone such as persistent fatigue, low libido or low mood, see a doctor for testing rather than guessing.

How Thrive Helps

Thrive is a wellness app that helps you track the daily habits that support general health, whether you are vegan, vegetarian or omnivorous: nutrition, training, sleep and supplements you have discussed with your doctor. It is not a medical device and does not diagnose or treat any condition. Learn more about Thrive.