Testosterone plays a vital role in maintaining muscle mass, energy levels, mood, and reproductive function in men. Certain dietary and lifestyle habits can decrease testosterone levels. When testosterone declines, men may experience reduced vitality, decreased libido, and a higher risk of diminished sperm quality.

According to Doctor Doan Vinh Binh from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, diet significantly impacts men's health and physiology. The following foods can contribute to lower testosterone levels and should be consumed in moderation.

Soy

Soy contains isoflavones, a type of phytoestrogen that mimics the effects of estrogen. Consuming large amounts of soy can reduce testosterone levels, although it doesn't alter luteinizing hormone (LH) levels. Therefore, men should consume soy in moderation to avoid potential long-term effects on hormone balance and reproductive function.

Fast food

Fried and processed foods often contain high levels of saturated and trans fats, both of which can lower testosterone in men. These fats contribute to visceral fat accumulation and metabolic disorders, increasing the risk of insulin resistance and chronic inflammation, which can then affect the function of the reproductive endocrine system. Regular fast food consumption can lead to reduced sperm quality and decreased libido.

Men should limit fast food such as sausages. Photo: Thanh Thanh

Men should limit fast food such as sausages. Photo: Thanh Thanh

Refined sugar

Refined sugar is abundant in soft drinks, cookies, and processed foods. Excessive sugar intake elevates blood insulin levels, leading to metabolic disruption and reduced testosterone production. Sugar also contributes to visceral fat accumulation and chronic inflammation, both known to impair physiological function and reduce sperm quality in men.

Peppermint

Dr. Binh notes that peppermint, specifically the menthol in this herb, can lower testosterone levels. Chewing peppermint-flavored gum before intercourse can not only cause bloating and discomfort from swallowing air but also potentially decrease libido. While peppermint tea contains lower levels of essential oils and has less impact, men should still exercise caution with its consumption.

Coffee

Excessive coffee consumption overstimulates the adrenal glands, increasing cortisol levels and disrupting the balance of the reproductive endocrine system, thereby decreasing testosterone. Excessive caffeine also affects sleep quality and increases anxiety, indirectly impacting male physiological function.

Dr. Binh recommends that men minimize their intake of fast food, fried foods, and refined sugar to protect their endocrine health. Foods like soy, coffee, and peppermint don't need to be completely avoided but should be consumed in moderation. Men should maintain regular exercise, get enough sleep, avoid prolonged stress, and undergo regular health checkups to detect any endocrine disorders early. Supplementing with substances like eurycoma longifolia, French maritime pine bark extract, and oyster extract can stimulate the body to increase endogenous testosterone and nitric oxide production.

Dinh Dieu