Does Diet Affect Testosterone Levels in Men?

Testosterone is an androgen hormone that plays a crucial role in developing male secondary sexual characteristics such as hair and muscle mass. It further plays a key role in the reproduction and growth of a healthy body. Maintaining a healthy testosterone level is critical for any male’s development and growth. Like most parts of our growth, our hormone levels are heavily influenced by the diet we adopt and the foods we eat.

Healthier dietary fats have now been proven to help promote a healthier testosterone level in men. How does it work? Which fats should you intake? What fats should you avoid? We will answer all your questions below!

The Importance Of Healthy Dietary Fats On Testosterone Levels In Men

Diet and testosterone levels in men are linked. The type of food you eat may help increase or decrease your testosterone levels. That’s not all; your body automatically reduces the amount of testosterone it produces as you age.

At extreme levels, it may lead to testosterone deficiency which has many unpleasant effects. Studies show that men who eat a diet with a higher level of dietary fat tend to have a higher level of testosterone. Therefore, the type of diet you rely on should be filled with plenty of healthy dietary fat.

Why Should You Eat Healthier Dietary Fats?

Higher testosterone levels are associated with a reduced risk of chronic diseases and mortality and have a key role in male physiology and reproductive health. However, since the 1970s, there has been a decline in men’s testosterone levels. Many believe that this decline is linked to the type of food we now consume. There has been an increasing trend of incorporating larger volumes of processed food and lower whole food consumption in our diets.

Experts recommend that individuals move away from heavily processed foods and adopt a diet filled with healthy fats. The results are proven by studies showing that increased intakes of saturated and monounsaturated fatty acids increase overall testosterone production in the body.

Which Dietary Fats Should You Make A Part Of Your Diet?

When you hear fats, you don’t want to include all types of fatty foods in your diet in the hopes that you will get a healthier level of testosterone. There are three main types of fatty acids: polyunsaturated, monounsaturated, and saturated. Not all fats are made equal, so be careful which type you are incorporating into your diet.

Here is a short guide to the type of fats you want to include:

1.) Polyunsaturated Fatty Acids

Polyunsaturated fats include omega 3 and 6 fats sourced from fish, sunflower seeds, corn oil, soybean oil, and walnuts. These fats are great for reducing cholesterol and providing many nutrients your body needs, but you will want to have them in moderation. This is because limited studies have shown that PUFAs may actually reduce your testosterone levels.

2.) Monounsaturated Fatty Acids

Monounsaturated fatty acids are usually sourced from extra virgin olive oil (EVOO), avocadoes, nuts such as almonds, pecans, hazelnuts, and seeds such as pumpkin seeds and sesame seeds. They are also great for reducing cholesterol and offer several health benefits. And best of all, they are great for boosting testosterone levels!

According to one study, adopting a Mediterranean diet filled with virgin olive oil (extra), other monosaturated fats, and whole foods can help increase testosterone levels. Moreover, a diet with higher levels of monounsaturated fat will also offer you much more energy than relying on a low-fat, high-carb diet.

3.) Saturated Fatty Acids

Finally, we have saturated fatty acids. These are the best for increasing testosterone since they are filled with cholesterol. Cholesterol is one of the core drivers of testosterone. However, there is a major downside to the overconsumption of saturated fatty acids. It can lead to an increased risk of cardiovascular disease, clogged arteries, and higher blood pressure. This is why experts recommend that you only consume saturated fatty acids in moderation.

Why Do Testosterone Levels Matter?

Now that you know which fats you should incorporate into your diet, let’s take a look at why healthy testosterone levels matter. Here are some of the key functions of testosterone:

1.) Building Muscle Mass

Since testosterone has a key role in the development of muscle mass, a reduced level of this hormone can lead to a loss of muscle mass. By adopting a diet rich in fatty acids, you will be able to boost your testosterone levels and, in turn, show better muscle protein synthesis.

2.) Learning & Memory

Testosterone levels also impact learning, memory, and overall cognitive functioning. Some suggest that lowered testosterone may lead to lower energy levels, leading to poor brain function. Clinical studies also show that a 6-week testosterone treatment conducted on older men helps improve spatial and verbal memory.

3.) Healthy Living

Having optimal levels of testosterone are critical for a man’s health. Lower testosterone levels don’t just affect healthy growth and sex functioning; they can also lead to a higher risk of developing heart disease, diabetes, or Alzheimer’s disease.

A study showed that individuals with lower levels of low circulating testosterone had an increased risk of cardiovascular diseases. This is why it is important to maintain a healthy level of testosterone.