Testosterone levels drop by one to two percent each year after age 35, according to the NHS . This natural andropause affects much of the male population, with about 20% of men over 60 experiencing low testosterone levels . These changes create most important health and quality of life challenges. Low testosterone levels also independently increase the risk of insulin resistance, metabolic syndrome and Type 2 Diabetes . This makes proper diet a crucial factor for ageing men.
Men going through andropause experience deep impacts on their daily lives . The right hormone-balancing foods can make a real difference in their health. Research shows that dietary patterns influence testosterone production, and whole-food, plant-rich diets like Mediterranean-style eating show the best results . Men can boost their testosterone with specific foods like oysters, which provide the highest dietary zinc content for hormone production . Research from Argentina reveals that extra-virgin olive oil stands out as the most effective dietary fat to increase testosterone . This piece offers a detailed 7-day meal plan designed for men over 60. The plan uses available ingredients and practical methods to support natural testosterone levels.
Understanding Andropause and Hormonal Needs
Image Source: Herstasis® Health Foundation
Men and women experience hormonal changes differently as they age. Women go through dramatic changes during menopause, while men face a gradual hormonal transition called andropause. This transition needs careful management through diet and lifestyle changes.
What is andropause?
Andropause, also known as late-onset hypogonadism or age-related low testosterone, happens when testosterone production gradually decreases as men age. This differs from female menopause since men don't completely lose their reproductive abilities [1]. The hormone levels simply decline steadily over many years [1].
This condition affects much of the male population. Research reveals that 10% to 25% of older men have clinically low testosterone levels [1]. Men typically lose about 30% of their testosterone by age 75 compared to what they had at 25 [1].
The core of andropause lies in the steady decline of testosterone and dehydroepiandrosterone (DHEA) production. This happens in part because of fewer Leydig cells in the testes [2]. These hormonal changes begin in middle age and can affect quality of life and overall health.
Why testosterone declines after 60
Testosterone naturally starts declining when men reach their mid-30s. Levels drop between 1% to 1.6% each year [1]. By their 60s, men's testosterone levels become noticeably lower than in their younger years.
Several factors can speed up this natural decline. Weight plays a crucial role - studies show that 30% of overweight men had low testosterone, while only 6.4% of men at normal weight experienced this issue [3]. Type 2 diabetes creates an even bigger impact on hormone levels. About 24.5% of men with diabetes have low testosterone, compared to just 12.6% of those without [3].
Here's what else can affect testosterone decline:
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Poor sleep quality and sleep apnea
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Chronic illnesses and stress
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Medications, particularly opioids
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Previous use of anabolic steroids
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High alcohol consumption and smoking
Low testosterone isn't just about getting older. The real cause stems from an imbalance in the hypothalamic-pituitary-testicular axis, which controls hormone production throughout the body [4].
Symptoms of low testosterone in older men
Older men's low testosterone symptoms can be tricky to spot. They often overlap with normal ageing signs, making diagnosis challenging [5].
These symptoms strongly point to low testosterone:
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Reduced sex drive and erectile dysfunction [6]
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Hot flashes or sweats [1]
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Loss of body hair and reduced beard growth [6]
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Shrinking testicles and reduced muscle mass [6]
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Gynecomastia (enlarged male breast tissue) [6]
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Decreased bone density, which might lead to osteoporosis [1]
Less specific symptoms include:
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Fatigue and decreased energy levels [1]
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Mood changes including irritability, anxiety, and depression [1]
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Difficulty concentrating and memory problems [7]
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Sleep disturbances and insomnia [1]
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Increased body fat, especially around the abdomen [7]
Many men experience these symptoms, but only a blood test can confirm low testosterone levels [1]. Normal total testosterone ranges from 300-1000 ng/dL, with anything below 300 ng/dL considered low [3].
Knowledge of these hormonal changes helps develop effective dietary strategies. This includes testosterone-boosting meals and hormone-balancing foods that can help alleviate andropause effects in men over 60.
Key Nutrients for Hormone Balance
Good nutrition helps manage andropause symptoms. Specific nutrients directly support testosterone production. A well-planned andropause diet with hormone balancing foods can naturally support men's health during this transition.
Zinc and Vitamin D
These nutrients are the life-blood of any testosterone boosting meals plan. Studies show zinc deficiency leads to a dramatic 75% drop in testosterone in just six months [8]. Men over 60 need adequate zinc levels to stay healthy.
Vitamin D acts as a hormone regulator with impressive results. Men who took 3,332 IU of Vitamin D daily for a year saw their testosterone levels rise by 25% [1]. This sunshine vitamin gets the Leydig cells in the testes to make testosterone. It also reduces Sex Hormone-Binding Globulin (SHBG), which lets more free testosterone circulate [1].
You can find zinc in these foods:
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Oysters (highest source)
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Red meat and poultry
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Pumpkin seeds and nuts
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Legumes
Oily fish, egg yolks, and mushrooms provide natural vitamin D. Sunshine remains your best source to maintain optimal levels.
Magnesium and B-vitamins
Magnesium is a vital mineral for hormone balance. Research shows men who took 450 mg of magnesium daily saw their testosterone levels rise by 24% in just four weeks [1]. This mineral lowers SHBG and helps you sleep better. It also boosts mitochondrial energy in cells that make testosterone [1].
B6 plays a big role in hormone regulation. Your body needs it to make testosterone and support adrenal function [9]. Men over 60 especially need B vitamins to handle stress that can lower testosterone.
Leafy greens, nuts, seeds, avocados, and dark chocolate pack plenty of magnesium. You'll find B vitamins in whole grains, lean meats, eggs, and legumes - perfect for a balanced diet for male menopause.
Omega-3 fatty acids
Omega-3s do more than protect your heart - they support testosterone production too. Research shows docosapentaenoic acid (DPA), a specific omega-3, links to higher serum testosterone levels [10]. These fats also protect your reproductive system with their antioxidant and anti-inflammatory properties [11].
Fish oil supplements link to bigger testes, more semen volume, and higher sperm count [12]. This shows how important they are for reproductive health. Fatty fish like mackerel, herring, salmon, sardines, and trout give you these nutrients naturally.
Antioxidants and polyphenols
Recent studies explain how natural polyphenols boost testosterone production. These plant compounds increase the steroidogenic acute regulatory protein (Star) gene expression in Leydig cells [13]. This step limits androgen production [14].
Polyphenols in fruits and vegetables - especially flavonoids, resveratrol, and phenolic acids - fight ageing. They can delay late-onset hypogonadism [13]. These compounds block cell death from oxidative stress and boost protective enzymes like superoxide dismutase and glutathione peroxidase [13].
Berries, pomegranates, onions, green tea, and dark chocolate are rich in these compounds. Adding these foods to your meals naturally supports testosterone production.
These four nutrient groups are the foundations for a diet that balances hormones. A Mediterranean-style eating pattern helps these nutrients work together. This approach maintains optimal testosterone levels and manages andropause symptoms in men over 60.
Testosterone-Boosting Foods to Include
Image Source: The Times of India
A successful andropause diet focuses on foods that naturally boost testosterone production. The right mix of these foods are the foundations of testosterone-boosting meals that help men over 60 maintain their hormone balance.
Healthy fats: olive oil, avocados, nuts
Healthy monounsaturated fats are vital for hormone production. Extra-virgin olive oil leads the pack. Research from Argentina shows it's the best dietary fat to boost testosterone levels. The study revealed a 17% increase in testosterone and 42% higher LH levels in just three weeks [15].
Avocados pack exceptional hormone support with their boron content. Studies demonstrate they can raise testosterone levels up to 32% in a week [16]. This fruit delivers magnesium and helps control blood sugar too.
Macadamias stand out among nuts. They contain less testosterone-lowering polyunsaturated fats than other varieties [15]. Almonds work well too - they're rich in arginine, which boosts blood nitrates and might help with erectile function [15].
Lean proteins: chicken, turkey, eggs
Quality proteins help maintain muscle mass as men age and provide building blocks for hormone production. Studies reveal meat-eaters have higher testosterone levels than vegetarians [7]. Chicken and turkey breast make ideal choices for an andropause diet.
Eggs deserve special attention in hormone balancing plans. Men who eat whole eggs show higher testosterone levels and lower body fat after 12 weeks compared to those eating just egg whites [16]. The yolks shine here - they're packed with vitamin D, cholesterol (needed for testosterone), and high-quality protein [15].
Cruciferous vegetables: broccoli, kale, cauliflower
These vegetables contain indole-3-carbinol that reduces "bad" oestrogen in men while supporting healthy testosterone levels [7]. Broccoli, cabbage, kale, bok choy, and cauliflower work together to support hormonal balance [7].
These vegetables boost detoxifying enzymes in the gut and liver [6]. This supports the body's natural hormone regulation systems. Regular servings help prevent oestrogen dominance, which often shows up as weight gain and mood changes [6].
Whole grains and legumes: oats, lentils, quinoa
Whole grains and legumes provide steady energy and support hormone health. Beans - kidney, black, and white varieties - deliver zinc and vitamin D, which are key for testosterone production [3]. Lentils and chickpeas pack magnesium (chickpeas have 47mg per 100g, black beans about 70mg per 100g) [17].
Oats and other whole grains are rich in fibre and B vitamins. These nutrients work in tandem to balance hormones and clear spent hormones [18]. They also keep blood sugar stable, which helps avoid testosterone-disrupting insulin spikes.
Fruits: berries, pomegranate, bananas
Some fruits offer powerful hormone support. Berries contain anthocyanin flavonoids that protect Leydig cells from damage and support testosterone production [19]. These fruits boost cardiovascular health too - a must for normal testosterone levels [2].
Pomegranates show impressive results. Research participants saw a 24% boost in testosterone levels after just two weeks [17]. These fruits contain unique antioxidants called punicalagins that curb oxidative stress and reduce inflammation that can hurt testosterone production [19].
Bananas support testosterone through their magnesium, potassium, and vitamin B6 content. One medium banana provides 32mg of magnesium (8% daily needs) and significant vitamin B6 (25% daily needs) [19]. Both nutrients help convert cholesterol into testosterone.
These foods work best as part of a Mediterranean diet testosterone plan. Watch out for foods that lower testosterone. You might also want to learn about natural remedies for male andropause to support your journey.
Foods to Avoid That Lower Testosterone
Image Source: Allo Health
A successful andropause diet needs to focus on foods that boost testosterone. You also need to know which foods can harm your hormone levels and eliminate them from your diet.
Processed and sugary foods
Ultra-processed foods can harm male reproductive health. A newer study, published in 2025 by Cell Metabolism, showed that men who ate ultra-processed foods had lower testosterone levels. Their follicle-stimulating hormones, which help produce sperm, also decreased [5]. These effects happened even when men ate the same number of calories as those on healthier diets. This shows that these foods directly affect hormones regardless of calories.
High-sugar diets create similar problems. Recent research shows a strong link between high-calorie, sugary diets and lower testosterone in men [4]. Sugary drinks seem especially harmful. Men between 20-39 years old who drink sodas, sweetened tea, and sports drinks have measurably lower blood testosterone [20].
Excess alcohol and caffeine
Regular heavy drinking can throw your hormones off balance. A study of 19 healthy adults found that drinking 30-40 grammes of alcohol daily (about 2-3 drinks) lowered men's testosterone by 6.8% in just three weeks [21]. Heavy drinking over longer periods causes even more severe hormone problems.
Caffeine's effect on testosterone isn't straightforward. Some studies show that more caffeine means less testosterone [22]. Other research suggests something different - moderate amounts (201-325 mg daily, like 2-3 cups of coffee) might increase testosterone, but larger amounts can decrease it [23]. These mixed results suggest you should drink coffee moderately while following an andropause diet.
Trans fats and refined carbs
Trans fats can severely damage male hormones. Research on 209 men found that those who ate the most trans fats had 15% less testosterone than those who ate the least [21]. These men also had 37% lower sperm counts and smaller testicular volume, which suggests broader damage to reproductive function.
Refined carbs can work against hormone balancing foods for men by affecting insulin and weight. Obesity leads to low testosterone more than anything else [24]. Foods that spike insulin and lead to weight gain can indirectly lower your hormone levels.
Our food has changed from unprocessed to heavily processed options. Modern diets now include more sugar, vegetable oils, ultra-processed foods, and trans fats [25]. These changes have led to many adverse effects on metabolic and reproductive health, causing chronic inflammation and insulin resistance.
Link to: Foods that lower testosterone
Your testosterone boosting meals will work better if you replace these harmful foods with nutrient-rich options that naturally support healthy hormone levels.
7-Day Andropause Diet Meal Plan (UK Ingredients)
Image Source: Yahoo
This 7-day meal plan shows you how to support your hormones with everyday andropause diet meals using ingredients you can find in UK stores.
Day 1–2: Mediterranean-style meals
Mediterranean eating patterns are the foundations of an effective diet for male menopause. Research shows men who eat this way have better hormonal balance and lower inflammatory markers [8].
Day 1
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Breakfast: Greek yoghurt with chopped walnuts, honey, and berries
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Lunch: Tuna salad sandwich on wholemeal bread with olive oil-based dressing
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Dinner: Grilled salmon with roasted Mediterranean vegetables and a small portion of new potatoes
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Snacks: Handful of almonds; apple with peanut butter
Day 2
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Breakfast: Poached eggs on wholemeal toast with avocado and tomatoes
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Lunch: Chicken and vegetable soup with a slice of wholegrain bread
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Dinner: Baked white fish with quinoa and steamed broccoli
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Snacks: Orange; small pot of Greek yoghurt
Day 3–4: High-protein, low-GI focus
Your body needs muscle-supporting protein with low glycemic index carbohydrates to optimise testosterone production during these days.
Day 3
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Breakfast: Protein smoothie with banana, berries, and plant protein
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Lunch: Turkey and avocado wrap with mixed salad
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Dinner: Chicken curry with chickpeas and cauliflower (small portion of brown rice)
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Snacks: Boiled egg; pear
Day 4
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Breakfast: Overnight oats with chia seeds and mixed berries
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Lunch: Beef and vegetable stir-fry with brown rice noodles
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Dinner: Baked salmon with sweet potato mash and green beans
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Snacks: Cottage cheese with vegetable sticks; kiwi fruit
Day 5–6: Plant-rich and anti-inflammatory
These meals focus on phytonutrients that curb inflammation while giving you enough protein.
Day 5
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Breakfast: Spinach and mushroom omelette with a slice of wholegrain toast
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Lunch: Lentil soup with wholemeal bread
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Dinner: Vegetable-rich frittata with mixed side salad
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Snacks: Mixed nuts; orange
Day 6
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Breakfast: Porridge with cinnamon, banana, and walnuts
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Lunch: Chickpea and vegetable salad with olive oil dressing
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Dinner: Baked mackerel with roasted Mediterranean vegetables
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Snacks: Hummus with vegetable sticks; apple
Day 7: Balanced weekend plan
Day 7
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Breakfast: Smoked salmon with scrambled eggs and wilted spinach
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Lunch: Chicken and quinoa salad with avocado
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Dinner: Small portion of lean steak with mushrooms, sweet potato, and broccoli
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Snacks: Mixed berries; small handful of macadamia nuts
Portion sizes for men over 60
The UK Eatwell Guide suggests practical portions for men over 60. You'll need protein portions the size of your palm, starchy carbs the size of your fist, and vegetables that fill two cupped hands [26]. Your daily calories should be around 2,500, but this varies based on how active you are [27].
Budget-friendly swaps and tips
Tinned sardines or mackerel make great alternatives to expensive fish. You can save money by choosing frozen berries that pack the same nutritional punch as fresh ones. Making big batches of hormone-supporting meals like lentil soup or chickpea stews saves money and helps maintain your testosterone levels [28].
Check out the next section to learn about meal timing and lifestyle tips that complement this Mediterranean diet testosterone plan.
Meal Timing and Lifestyle Tips for Hormone Optimisation
Men going through andropause need more than just good food choices. The right meal timing and lifestyle habits are vital parts of keeping testosterone levels high.
Best times to eat for testosterone support
Testosterone follows a distinct daily rhythm. It peaks in the morning and drops as the day goes on [29]. Food affects testosterone levels faster than you might think—most meals make testosterone drop temporarily [29]. This makes it smart to do important physical activities before eating. Research shows skipping dinner can affect your morning testosterone. When people fast, their morning saliva shows lower testosterone levels [30]. The best approach balances hormones by leaving 12-14 hours between dinner and breakfast. Just be careful not to fast too long.
Importance of sleep and stress reduction
Sleep quality might be the strongest non-dietary way to support testosterone. Your body makes most of its testosterone during REM sleep [31]. Poor sleep throws hormone production off balance. British people sleep much less now than they did decades ago, which leads to hormone problems [32]. You need 7-9 hours of solid sleep each night [33].
Managing stress matters just as much because cortisol gets in the way of making testosterone [33]. These methods work well:
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Regular meditation or deep breathing
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Mindfulness practises
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Social connection
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Nature exposure
Exercise and weight management
Strength training stands out as the best exercise to curb andropause symptoms [34]. Weight training gets more testosterone flowing by creating good physical stress [34]. Yes, it is true that older men can change their hormone systems through regular resistance training [35]. The best results come from strength training at least twice a week with some cardio mixed in [36].
Link to: Natural remedies for male andropause
Learn more about natural remedies for male andropause to round out this complete approach.
Conclusion
Managing andropause takes a detailed approach that goes beyond hormone replacement therapy. This piece explores how the right nutrition can affect testosterone levels in men over 60 by a lot. Men's testosterone drops about 1-2% each year after age 35, but dietary changes offer promising solutions.
A good andropause diet focuses on essential nutrients like zinc, vitamin D, magnesium, and omega-3 fatty acids. Olive oil, eggs, fatty fish, and cruciferous vegetables work together to boost hormone production and tackle other age-related health issues. Men should cut back on processed foods, excess alcohol, trans fats, and refined carbohydrates that lower testosterone levels.
The 7-day meal plan serves as a practical guide that UK men can follow with easy-to-find ingredients. This Mediterranean-style approach includes budget-friendly options and portion sizes adjusted for men over 60. The timing of meals matters too, especially when you leave 12-14 hours between dinner and breakfast to optimise hormone production.
Sleep might be the most powerful non-dietary factor to support testosterone. Regular strength training and stress management techniques work alongside these nutritional strategies to balance hormones effectively.
Note that small, consistent changes to diet create meaningful results over time. Instead of looking for quick fixes, an all-encompassing approach to nutrition and testosterone leads to lasting improvements in energy, mood, physical ability, and life quality. While andropause is a natural transition, men don't have to accept its symptoms when diet and lifestyle changes are available to help.
Key Takeaways
These evidence-based dietary strategies can help men over 60 naturally support testosterone levels and manage andropause symptoms effectively.
• Testosterone declines 1-2% annually after 35, affecting 20% of men over 60, but targeted nutrition can significantly slow this process and improve hormone balance.
• Focus on zinc, vitamin D, magnesium, and omega-3s - these four nutrients directly support testosterone production, with zinc deficiency causing a 75% hormone drop.
• Include olive oil, eggs, fatty fish, and cruciferous vegetables whilst avoiding processed foods, excess alcohol, and trans fats that actively undermine testosterone levels.
• Follow Mediterranean-style eating patterns with proper meal timing (12-14 hour overnight fasts) to optimise natural hormone rhythms and production cycles.
• Combine diet with quality sleep and strength training - most testosterone is produced during REM sleep, whilst resistance exercise stimulates hormone production more than cardio alone.
The comprehensive 7-day meal plan provides practical, budget-friendly options using UK ingredients, proving that managing andropause doesn't require expensive supplements or drastic lifestyle changes. Small, consistent dietary improvements yield significant results over time, offering men a sustainable path to better energy, mood, and overall quality of life during this natural transition.
FAQs
Q1. How can men over 60 naturally boost their testosterone levels? Men over 60 can increase testosterone naturally by focusing on a diet rich in zinc, vitamin D, magnesium, and omega-3 fatty acids. Include foods like olive oil, eggs, fatty fish, and cruciferous vegetables. Regular strength training, quality sleep, and stress management are also crucial for hormone optimisation.
Q2. What dietary approach is most effective for managing low testosterone? A Mediterranean-style diet has shown the best outcomes for supporting testosterone levels. This approach emphasises whole foods, plant-based meals, lean proteins, and healthy fats while minimising processed foods, excess alcohol, and refined carbohydrates.
Q3. Which specific foods should be included in an andropause diet? An andropause diet should include testosterone-boosting foods such as oysters, lean meats, eggs, leafy greens, nuts (especially macadamias), avocados, berries, and pomegranates. These foods provide essential nutrients that support hormone production and overall health during this transition.
Q4. Is low testosterone common in 60-year-old men? Yes, it's relatively common for men around 60 to experience lower testosterone levels. Testosterone naturally declines by about 1-2% annually after age 35, with approximately 20% of men over 60 having clinically low levels. However, this varies among individuals and can be influenced by lifestyle factors.
Q5. How does meal timing affect testosterone levels in older men? Meal timing can impact testosterone levels. Research suggests allowing 12-14 hours between dinner and breakfast may be beneficial for hormone balance. Additionally, scheduling important physical activities before meals might be advantageous, as most meals temporarily lower testosterone levels.
References
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[21] - https://www.vinmec.com/eng/blog/8-foods-that-lower-testosterone-levels-en
[22] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9112543/
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[33] - https://www.insidetracker.com/a/articles/thriving-through-andropause-strategies-for-optimal-well-being
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