DO PLANT-BASED DIETS AFFECT TESTOSTERONE?

Do Plant-Based Diets Affect Testosterone?

Testosterone, as a hormone, supports many vital functions in our bodies. When you’re switching to a plant-based diet, it’s natural to wonder how it may impact your hormonal balance. So do plant-based diets affect testosterone? If so, then in what capacity?

While men take their testosterone pretty seriously, it’s also present in women. For women, testosterone plays an essential role in keeping excess estrogen at bay. For men, it’s responsible for many bodily, especially sexual functions.

There are all kinds of studies that have examined the relationship between plant-based diets and hormones, particularly, testosterone and estrogen. There’s good news for both men and women, as most data suggest it doesn’t impact these hormones negatively. Some go as far as to suggest that it improves the hormonal balance, promoting healthy body functions.

However, to better understand the underlying mechanisms of this diet and its foods, you have to dig a bit deeper. Only then does the picture become clearer, and after all, the proof is in the pudding, remember?

What is Testosterone?

Testosterone is a hormone mainly present in men. The testicles produce this hormone, which is responsible for male characteristics, among other functions. In women, ovaries produce testosterone, albeit in a very small quantity, to balance out estrogen (the female testosterone).

Testosterone production begins to increase when a boy hits puberty. It starts to gradually decline after 30, which is a completely natural thing. While it reduces naturally in men over 30, some men can see drastic dips, which can result in a host of issues.

Testosterone Functions

In men, testosterone plays a central role in many functions. There’s a reason why it’s sometimes dubbed the male hormone.

Here are the main functions testosterone hormone is responsible for:

Sex drive (libido)
Sperm production
Bone mass
Muscle mass
Strength
Fat distribution
Production of red blood cells
Development of male reproductive tissues
Male characteristics like body hair and deep voice

How is Testosterone Produced?

While it’s common knowledge that testicles produce testosterone in men, the actual process is a good bit complex. Much like everything else in the body, hormone production also starts in your brain.

Your brain determines when there is a need for the production of this hormone and directs the pituitary gland. The pituitary gland then relays this order to the testes. Interestingly, the adrenal gland also produces testosterone, although at a much smaller level.

Nutrients and Testosterone

Here’s the real deal: testosterone production is dependent on certain nutrients in your body. Understanding what nutrients are part of testosterone production is important. This will help you make sense of how your diet affects testosterone levels and how a plant-based diet helps keep it in balance.

Here are the nutrients that contribute to testosterone production:

Vitamin A: Vitamin A plays a significant role in sperm production. Since sperm is produced in testicles, lower levels of Vitamin A can result in lower production of testosterone, and subsequently, lower sperm count.
Vitamin D: There’s evidence that Vitamin D, which mainly comes from sunlight, also has a role to play in testosterone production. According to a Clinical Endocrinology study, Vitamin D boosts the production of the male hormone. When participants spend more time in the sun, they saw their testosterone levels rise.

It turns out that it isn’t just all sports boosting testosterone and providing the adrenaline rush, it’s also all that sun we absorb on the field.

Zinc: Zinc is a mineral your body doesn’t produce on its own, so you have to get it through food sources. It plays a role in testosterone and estrogen balance by preventing the conversion of testosterone into estrogen.
Magnesium: Magnesium acts as an alternative for the sex hormone-binding globulin (SHBG). As men grow older, SHBG can lower, so having more magnesium in the body helps in the production of testosterone.
Cholesterol: Cholesterol also plays the role of a building block of testosterone. However, you don’t necessarily need dietary cholesterol for that. Your body itself produces enough of it to be used in the production of testosterone.

Do Plant-based Diets Affect Testosterone?

One of the many misconceptions surrounding plant-based diets is that it may lower testosterone levels in men as a side effect. This is simply an assumption, as scientific studies point otherwise. Multiple studies have confirmed that a plant-based diet doesn’t negatively affect testosterone. In other words, cutting out animal-based products will not lower your testosterone levels.

This misconception perhaps springs from the link between meat and masculinity in some cultures. It’s hard to tell how exactly such an association came about, but according to a study in Frontiers in Psychology, it goes way back to hunter-gatherers. It suggests many Western cultures have associated meat consumption with power, and testosterone is the primary hormone behind male strength.

This type of association may give the impression that perhaps meat promotes healthy levels of testosterone, and plant-based foods don’t. The truth is that plant-based foods don’t lower testosterone levels. In fact, some studies suggest they may slightly improve sex hormone levels in men.

The researchers in a Nutrition Research Review study looked at previous observational studies regarding different diets and sex hormones. They observed that a vegan diet slightly improved SHBG, and therefore, increased testosterone levels in men. However, it points out that the change was naturally balanced out by the body. If anything, it proves that this diet doesn’t decrease testosterone levels.

No Effect on Testosterone

A recent observational study confirmed that a plant-based diet doesn’t affect testosterone levels. In other words, this particular study suggested that the diet doesn’t increase or decrease the male hormone, but keeps it normal.

According to Endocrinology Network, the researchers also compared the plant-based diet with traditional diets with meat. They didn’t find any difference between the two diets as far as testosterone levels are concerned. This outright debunks the view that meat perhaps boosts testosterone, and plant-based foods do the opposite.

The study was conducted at the University of Miami Miller School of Medicine and published in the World Journal of Urology.

Nutrient Profile

Circling back to the nutrients that play a vital role in the production and balance of testosterone levels in men, it’s not difficult to see why a plant-based diet doesn’t lower testosterone levels. If the diet was lacking in any of these key nutrients, this would have been a possibility. However, a plant-based diet is rich in all these nutrients needed for testosterone production.

Let’s consider zinc, which is also found in fish. You can easily get the required amount of zinc daily through plant-based foods like beans, legumes, and nuts. Similarly, Vitamin A is found in a wide range of vegetables and fruits, including carrots, squash, apricots, and leafy greens.

Free from Dietary Pollutants

Some studies have shown that dietary pollutants can affect testosterone levels in growing boys, as well as grown men. This may cause problems in sexual functions and their development. The main culprits may be endocrine disruptors, mainly PCBs found in fish, according to NutritionFacts.org.

These pollutants end up in fishes, thanks to all that plastic that ends up in our oceans. While fish is generally considered a healthier protein, the contaminants are discouraging. Plant-based foods, on the other hand, don’t have these contaminants that may affect your testosterone levels.

What Happens When Testosterone is Low?

Testosterone levels reduce naturally in men as they grow, especially after the middle ages. However, testosterone levels can get lower for a number of reasons besides the natural aging. If it gets too low, men can face sexual and health problems.

It’s hard to tell what levels of testosterone are medically considered low. However, there are effects that point to testosterone being low in the body.

Erectile Dysfunction

Testosterone alone does not cause an erection in a man, but it plays a vital role. It’s responsible for stimulating the receptors that produce nitric oxide. Low levels of testosterone may also lead to trouble getting or maintaining an erection.

Usually, the underlying cause of erectile dysfunction may be other medical reasons. However, the link between testosterone and erection suggests its strong involvement. We need more research on this.

Low Sex Drive

Testosterone is responsible for helping men have a libido or sex drive. As testosterone levels drop, so does their sex drive. This can also have mental repercussions for men and affect their relationship with their partner.

Hair Loss

Just as testosterone gives you hair growing up, it can also take it away growing old. Male pattern baldness may be directly linked to lower testosterone levels. However, in many men, hair loss has more to do with genetics than testosterone.

Muscle Loss

Muscle loss can be a consequence of low testosterone levels. Testosterone plays a vital role in muscle growth in men, which is why bodybuilders focus on increasing testosterone levels in their bodies, either naturally or through supplements.

Mood Changes

Hormones are linked to our emotions and moods pretty strongly. If there’s hormonal imbalance, men also can experience mood changes. This can negatively affect their personal and social life.

The World Journal of Men’s Health study about testosterone and men’s health suggests that low testosterone may lead to anxiety, depression, or general irritability in men.

Memory Deterioration

According to a JAMA study, testosterone may boost memory in men who are facing gradual memory deterioration. This suggests that low levels of testosterone can also impact age-related memory deterioration.

Can a Plant-based Diet Boost Testosterone?

While studies suggest that plant-based diets may slightly affect or increase testosterone production, it’s not very significant. That said, some plant-based foods, in particular, have the ability to boost testosterone levels. So those men who are facing the above problems due to low levels of the male hormone may want to add more of these particular foods to their diets.

Plant-based Foods That Boost Testosterone

Coconut

This delicious and versatile food can have a positive impact on testosterone production. Aside from the vitamins and minerals, good saturated fats are also linked with testosterone production. And coconut is quite rich in such healthy saturated fats.

You have to ensure you eat it in moderation as it’s a fat-rich food. However, the good thing is that there’s plenty of variety.

Maca

Maca is a natural energy booster, and testosterone is linked with energy and strength. It’s known for improving the libido, so if you’re struggling with low sex drive, you may want to consume more of this herb. For those looking to increase testosterone for muscle growth, this is even better as it also boosts the growth hormone.

Avocado

Avocados are also rich in good fats that can potentially boost testosterone. Vitamin B6 in avocados can reduce cortisol levels. Plus, these are great for maintaining healthy cholesterol levels in your body by removing the bad cholesterol.

Fenugreek

Fenugreek is another herb that may increase testosterone by lowering the enzymes that convert testosterone into estrogen. Fresh fenugreek and its supplements both can improve your libido by bolstering the right hormonal balance. Many studies have proven these effects of this magical herb.

Chia Seeds

As if chia seeds didn’t have enough health benefits, they are also natural testosterone boosters. The essential fatty acids in chia seeds have an anti-inflammatory effect as well. Plus, you get all the necessary nutrients for testosterone production like zinc, magnesium, iron, and potassium.

Make sure to add a few pinches in your oatmeal, cereal, juices, and smoothies.

Wrap Up

Do plant-based diets affect testosterone? Not in the way common misconceptions suggest. Some studies suggest it can improve testosterone production, while some say it boosts neither suppresses. One thing is for sure that you won’t have any negative impacts because of it.

Eating healthy can ensure your hormone-producing glands like the adrenal gland and thyroid gland stay healthy. That, in turn, ensures your body maintains the right hormonal balance, even as you age.

Aside from your diet, exercise can also impact testosterone levels. Making sure you get some form of physical activity a few times a week can be quite helpful. Testosterone isn’t just about being a man, it’s about being a healthy man.