Testosterone is a key hormone for men’s health and sexuality. It regulates muscle mass, energy levels, and libido. However, many factors can decrease testosterone levels, such as aging, stress, lack of exercise, and poor nutrition.

In this article, we’ll focus on the latter and explore 30 foods that can damage your testosterone production.

1. Soy-Based Products

Soy contains phytoestrogens, which are compounds that mimic the action of estrogen in the body. This can disrupt the balance between estrogen and testosterone, leading to lower testosterone levels.

Soy-based products include tofu, soy milk, edamame, and soy protein powder.

2. Flaxseed

Flaxseed is also a source of phytoestrogens. It’s rich in lignans, which are compounds that have estrogen-like effects on the body. Eating flaxseed regularly can decrease testosterone levels and promote estrogen dominance.

3. Alcohol

Alcohol consumption can impair testosterone production in several ways. Firstly, it increases the conversion of testosterone to estrogen by stimulating the aromatase enzyme.

Secondly, it damages the testicular cells that produce testosterone, leading to lower levels. Finally, it impairs the liver’s ability to break down estrogen, which can further promote estrogen dominance.

4. Sugar

Excessive sugar intake can disrupt insulin and testosterone signaling in the body. High blood sugar levels can lead to insulin resistance, which impairs the production of testosterone.

Additionally, sugar can increase inflammation, which is also linked to lower testosterone levels.

5. Processed Foods

Processed foods are often high in sugar, salt, and unhealthy fats. They also contain additives, preservatives, and artificial flavors that can disrupt hormone production and metabolism.

Additionally, processed foods can promote inflammation and oxidative stress, which can damage the testicular cells that produce testosterone.

6. Caffeine

Caffeine is a stimulant that can increase cortisol levels, a hormone that competes with testosterone for receptor sites. Additionally, caffeine can increase adrenaline levels, which can also interfere with testosterone production.

Furthermore, excessive caffeine intake can disrupt sleep, which is essential for testosterone production and recovery.

7. Licorice

Licorice root contains glycyrrhizin, a compound that can increase cortisol levels and decrease testosterone levels. This effect is more pronounced with long-term use or high doses of licorice extract.

8. Peppermint

Peppermint contains menthol, a compound that can decrease testosterone levels in male rats. However, human studies are needed to confirm this effect.

In contrast, some studies suggest that peppermint can improve exercise performance and recovery by increasing blood flow and reducing muscle fatigue.

9. Spearmint

Spearmint is another herb that contains menthol and may decrease testosterone levels in men.

A study of 21 male subjects found that drinking spearmint tea twice a day for five days reduced total testosterone levels and increased luteinizing hormone, a hormone that stimulates testosterone production. However, more research is needed to confirm these findings.

10. Processed Meats

Processed meats are often high in salt, preservatives, and additives. They can also contain growth hormones, antibiotics, and other chemicals that can disrupt hormone production and metabolism.

Additionally, processed meats are often low in nutrients and high in unhealthy fats, which can increase inflammation and oxidative stress.

11. Non-Organic Meat and Dairy

Non-organic meat and dairy products can contain residual pesticides, herbicides, and antibiotics that can disrupt hormone production and metabolism.

Additionally, conventionally raised animals may be fed with genetically modified crops that can also affect their nutrient composition and hormone levels. Choosing organic, grass-fed, and hormone-free meat and dairy products can help reduce this risk.

12. Trans Fats

Trans fats are artificially created fats that are often found in fried foods, margarine, and processed snacks. They can increase inflammation in the body and lower testosterone levels.

Additionally, trans fats can increase the risk of heart disease and other chronic conditions.

13. High-Fat Dairy

While dairy products are often rich in calcium and vitamin D, which are essential for testosterone production, high-fat dairy can also be high in unhealthy saturated fats. These fats can increase inflammation in the body and lower testosterone levels.

Additionally, high-fat dairy can increase the risk of heart disease and other chronic conditions.

14. Processed Cheese

Processed cheese is often high in salt, preservatives, and unhealthy fats. Additionally, it can contain additives and artificial flavors that can disrupt hormone production and metabolism. Choosing natural, unprocessed cheese can be a better option.

15. Margarine

Margarine is a processed spread that’s often made from hydrogenated vegetable oils. This means it contains trans fats, which can increase inflammation and lower testosterone levels.

Choosing natural spreads made from plant oils or nut butters can be a healthier option.

16. High-Sugar Cereals

Many breakfast cereals are high in sugar and low in nutrients. They can disrupt insulin and testosterone signaling in the body and promote inflammation.

Additionally, they may contain additives and preservatives that can disrupt hormone production and metabolism. Choosing whole-grain cereals with low sugar content and natural sweeteners can be a better option.

17. Energy Drinks

Energy drinks are often high in caffeine, sugar, and artificial additives. They can increase cortisol levels, disrupt sleep, and impair testosterone production.

Additionally, they can increase the risk of heart disease, high blood pressure, and other health problems.

18. Fast Food

Fast food is often high in unhealthy fats, salt, and calories. It can increase inflammation and oxidative stress in the body, leading to lower testosterone levels.

Additionally, fast food can promote insulin resistance, which can further impair hormone production and metabolism.

19. Margarita Pizza

Margarita pizza is a popular Italian dish that’s often high in refined carbohydrates, unhealthy fats, and calories. It can increase inflammation and promote insulin resistance, leading to lower testosterone levels.

Additionally, it may contain additives and artificial flavors that can disrupt hormone production and metabolism.

20. Fruit Juices

Many fruit juices are high in fructose, a type of sugar that can increase insulin resistance and inflammation in the body. This can impair testosterone production and metabolism.

Additionally, fruit juices are often low in fiber and high in calories, leading to weight gain and other health problems.

21. Low-Calorie Sweeteners

Low-calorie sweeteners, such as aspartame and saccharin, are often used as a sugar substitute in processed foods and drinks. They can disrupt insulin signaling in the body, leading to lower testosterone levels.

Additionally, they may have other health effects, such as increasing the risk of cancer and neurotoxicity.

22. Hydrogenated Oils

Hydrogenated oils are created by adding hydrogen to liquid oils to make them more solid and stable. They’re often used in processed foods, such as baked goods, snacks, and spreads.

Hydrogenated oils can contain trans fats, which can lower testosterone levels and increase the risk of heart disease and other health problems. Choosing natural oils and spreads can be a healthier option.

23. White Bread

White bread is often made from refined wheat flour, which is low in fiber and nutrients. It can increase insulin resistance and inflammation in the body, leading to lower testosterone levels.

Additionally, it may contain additives and preservatives that can disrupt hormone production and metabolism. Choosing whole-grain bread made from natural ingredients can be a better option.

24. Low-Fat Foods

Many low-fat foods are often high in sugar, salt, and artificial additives to compensate for the lack of flavor and texture. They can disrupt hormone production and metabolism, leading to lower testosterone levels.

Additionally, low-fat diets may increase the risk of nutrient deficiencies and other health problems.

25. High-Sugar Yogurt

Many flavored yogurts are high in sugar and low in protein and nutrients. They can increase insulin resistance and promote inflammation in the body, leading to lower testosterone levels.

Choosing plain, Greek, or natural yogurt with low sugar content and natural sweeteners can be a better option.

26. High-Sugar Drinks

Many drinks, such as soda, energy drinks, and sports drinks, are high in sugar and artificial additives. They can increase inflammation, disrupt hormone production and metabolism, and promote weight gain and other health problems.

Choosing natural drinks, such as water, herbal tea, or coconut water, can be a healthier option.

27. French Fries

French fries are a popular fast food item that’s often high in unhealthy fats, salt, and calories. They can increase inflammation and oxidative stress in the body, leading to lower testosterone levels.

Additionally, they may contain additives and preservatives that can disrupt hormone production and metabolism.

28. Mayonnaise

Mayonnaise is a spread that’s often made from vegetable oils, such as soybean or canola oil. These oils can be high in unhealthy omega-6 fats, which can increase inflammation and lower testosterone levels.

Additionally, mayonnaise can be high in calories and additives, such as sugar and preservatives.

29. Fried Chicken

Fried chicken is a popular fast food item that’s often high in unhealthy fats, salt, and calories. It can increase inflammation and oxidative stress in the body, leading to lower testosterone levels.

Additionally, it may contain additives and preservatives that can disrupt hormone production and metabolism.

30. Ice Cream

Ice cream is a dessert that’s often high in sugar, unhealthy fats, and calories. It can increase inflammation and promote insulin resistance in the body, leading to lower testosterone levels.

Additionally, it may contain additives and artificial flavors that can disrupt hormone production and metabolism. Choosing natural, low-sugar ice cream or frozen yogurt can be a healthier option.