Testosterone
Foods that lower testosterone and what to eat instead
Diet affects weight, blood sugar and inflammation, which all influence hormones. Here are the foods that may lower testosterone and simple swaps.
In short: Regular heavy alcohol, sugary drinks, ultra-processed foods high in refined starch and unhealthy fats, large amounts of licorice root and very low-fat or crash diets are linked to lower testosterone, mostly through weight gain and insulin resistance. Soy and dairy in normal amounts are unlikely to matter. A balanced diet with enough protein, healthy fats, zinc and vitamin D supports healthy levels.
Foods and drinks to limit
Alcohol
Heavy drinking lowers testosterone. See beer and testosterone.
Sugary drinks and refined starch
These drive belly fat and insulin resistance. Read belly fat and testosterone.
Ultra-processed and fried foods
High in unhealthy fats and calories.
Licorice root
Large amounts of real licorice may lower testosterone.
Crash diets
Very low-calorie or very low-fat diets can reduce hormone production.
What about soy and dairy?
Normal amounts of soy are unlikely to affect testosterone in most men. See soy and testosterone. Normal dairy intake is also unlikely to matter.
What to eat instead
- Eggs, fish, lean meat and legumes for protein
- Healthy fats from olive oil, avocado, nuts and seeds
- Zinc-rich foods such as pumpkin seeds and beans
- Oily fish for vitamin D and omega-3
- Plenty of vegetables and fruit
Read foods that boost testosterone naturally.
Other big factors
Sleep, exercise and stress matter as much as food. See exercises to increase testosterone.
Support
Our naturopaths design realistic eating plans for energy, weight and libido.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- Has your interest in sex dropped noticeably over the past year?
- Do you feel tired most days, even after a full night in bed?
- Has your weight around the middle increased?
- Have stress, low mood or poor sleep become more common?
- Have you noticed weaker erections or fewer morning erections?
Two or more yes answers suggest that energy, sleep, stress or weight may be affecting your drive. These are areas where natural, practical support often makes a real difference, and a naturopath can help you work out where to start.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
What foods kill testosterone?
Heavy alcohol, sugary drinks, ultra-processed foods and large amounts of licorice are the main ones to limit.
Does soy lower testosterone?
Normal amounts of soy are unlikely to affect testosterone in most men.
Does sugar lower testosterone?
High sugar intake drives belly fat and insulin resistance, which can lower testosterone.
What should I eat to support testosterone?
Enough protein, healthy fats, zinc-rich foods, oily fish, vegetables and fruit.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Walk in at our Sandton practice any time, day or night, or book ahead. Outside Gauteng? Book a remote consultation.
References and further reading
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
