Hormones and Diet: Testosterone

Testosterone. The manly man hormone. In this post I’ll offer a quick look at the available evidence regarding how to raise free testosterone via the diet (based only on studies in males).

There is some preliminary evidence that diets low in fat can lead to lowered testosterone (1,2,3,5,19). Monounsaturated and saturated fat, as opposed to polyunsaturated fat, specifically seem to increase testosterone levels (3). Large amounts of polyunsaturated fat may even lower testosterone (3,18).

Soy seems to lower testosterone, perhaps due to its phytoestrogens (4,6,7).

Phytosterols also seems to lower testosterone (20). Phytosterols are found in nuts, seeds, and legumes in varying amounts. Perhaps due to this, studies on flaxseed suggests it may lower testosterone (3)

There is also some evidence that diets high in protein relative to carbohydrates may *lower* testosterone (8, 9, 10). So eat enough carbohydrates to raise testosterone, don’t go all Atkins diet, guys.

A deficiency of zinc appears well demonstrated to lower testosterone levels (11,12,13), an effect which is reversed upon taking in adequate zinc. Worth noting is that zinc absorption appears to be improved by meat protein and decreased by phytic acid, casein, soy protein (14). So eating meat may be one of the better ways to get zinc.

There’s also some evidence from rat studies that a deficiency of vitamin A can depress testosterone levels (15,16). Also, a study of male twins found a correlation between vitamin A intake and testosterone levels (17). Retinol, the animal food form of vitamin A, appears the especially beneficial form of vitamin A to take in.

So, to summarize, here are some quick diet tips for higher T (in no particular order):

  • Eat enough fat, specifically monounsaturated and saturated fats.
  • Minimize intake of soy, flaxseeds, and perhaps other nuts and seeds.
  • Take in enough zinc, retinol, and carbohydrates.

References:

1) http://ajcn.nutrition.org/content/64/6/850.full.pdf+html
2) http://www.sciencedirect.com/science/article/pii/0022473183901176
3) http://jap.physiology.org/content/82/1/49.full
4) http://www.sciencedirect.com/science/article/pii/0022473189904597
5) http://www.goldjournal.net/article/S0090-4295(01)01014-7/abstract
6) http://joe.endocrinology-journals.org/content/170/3/591.short
7) http://www.nature.com/ejcn/journal/v57/n1/abs/1601495a.html
8) http://jap.physiology.org/content/82/1/49.full
9) http://www.sciencedirect.com/science/article/pii/0024320587900865
10) http://www.ncbi.nlm.nih.gov/pubmed/20091182
11) http://ajcn.nutrition.org/content/56/1/148.full.pdf+html
12) http://informahealthcare.com/doi/abs/10.3109/01485018109009378
13) http://www.sciencedirect.com/science/article/pii/S089990079680058X
14) http://jn.nutrition.org/content/130/5/1378S.full
15) http://www.biolreprod.org/content/21/4/891.full.pdf
16) http://endo.endojournals.org/content/108/6/2120.short
17) http://www.ncbi.nlm.nih.gov/pubmed/3360302
18) http://www.tandfonline.com/doi/abs/10.1207/S15327914NC382_4
19) http://jcem.endojournals.org/content/64/5/1083.short
20) http://www.sciencedirect.com/science/article/pii/S095528639800076X

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s