Foods That Kill Testosterone: What UK Men Over 60 Must Avoid

by Goldman Labs Team

Testosterone levels dropping faster than they should? You're not alone. Research published in the Boston University School of Medicine journal Sexual Medicine reveals that foods lowering testosterone affect as many as five million men [1]. For UK men over 60, these daily dietary choices matter more than ever—natural hormone production already starts declining with age.

Certain foods silently sabotage testosterone levels, and the effects add up quickly. Men consuming the highest amounts of trans fats had 15% lower testosterone levels compared to those eating the least [11]. Even seemingly healthy options can work against you—some nuts increase sex hormone-binding globulin (SHBG), which reduces free testosterone availability [1]. Research shows alcohol consumption causes measurable testosterone declines in men when consumed regularly, despite being a social staple in British culture [1] [1].

Most men don't realise how everyday food choices impact their hormone levels. The wrong dietary decisions can accelerate testosterone decline at precisely the time when maintaining healthy levels becomes crucial for strength, energy, and overall wellbeing after 60.

This guide reveals the relationship between nutrition and testosterone, showing which common foods might be undermining your hormone health. Whether you're experiencing symptoms of male andropause or want to maintain optimal health, knowing which foods to limit can make a real difference to your quality of life.

How testosterone changes after 60

Line graph showing testosterone levels decrease with age from 30 to 90 years, based on studies with varying participant counts.

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Testosterone naturally declines as men age, dropping approximately 1% per year after age 40 [3]. Men over 60 face more significant changes—total testosterone levels fall by about 30% compared to peak levels [12]. This isn't just about getting older; it's about understanding how your body's hormone system shifts during this life stage.

Why testosterone matters for older men

Testosterone affects far more than sexual function. Low testosterone in older men connects to serious health concerns including osteoporosis, Alzheimer's disease, frailty, and obesity [13]. Research shows decreased testosterone levels increase the likelihood of death in elderly males [14].

Your sixties bring unique challenges for hormone health. Maintaining adequate testosterone becomes essential for preserving muscle mass, bone density, cognitive function, and cardiovascular health. Men with balanced testosterone levels experience better mental wellbeing, with fewer symptoms of depression and anxiety [5].

Common symptoms of low testosterone

Low testosterone shows up through multiple symptoms that can significantly impact daily life. Men over 60 often experience:

Physical changes: Reduced muscle bulk and strength, increased body fat (especially around the waist), decreased bone density, height loss, and low-trauma fractures [3] [13]
Sexual function: Lowered sexual desire and activity, erectile dysfunction, and decreased erections [3]
Energy levels: Fatigue, lack of energy, reduced strength, and sleep disturbances [3] [6]
Cognitive effects: Difficulties with concentration and memory, depression, and mood changes [3][72]

Many men assume these symptoms are simply "normal ageing." Only about 10% to 25% of men over 60 have testosterone levels considered clinically low [3]. However, approximately 20% of men over 60 have total testosterone levels below the normal range, with this figure rising to 50% in those aged over 80 [13].

The role of diet in hormone balance

What you eat significantly influences testosterone production, especially when your hormone system already faces age-related changes. Visit our guide to nutrition and testosterone for more detailed information.

Research reveals that low-fat diets can decrease testosterone levels in men. One study found men following a low-fat diet experienced a 10-15% decrease in testosterone compared to those on non-restrictive diets [15]. Western dietary patterns rich in fried and processed foods have been linked to decreased testosterone levels by 0.8 nmol/L [15].

Your diet affects hormonal function through several key mechanisms:

Nutrient availability for hormone production
Impact on body weight and fat distribution
Effects on the hypothalamic-pituitary-gonadal axis

Men experiencing symptoms of andropause should pay close attention to their dietary choices. Malnutrition, which is common among the elderly, can disrupt the hypothalamic-pituitary-gonadal axis in men, leading to reduced testosterone levels [14].

Can food really lower testosterone?

"A study of 209 men found that those who consumed the highest amounts of trans fats had 15% lower testosterone levels than those with the lowest consumption." — Research Study (Peer-reviewed), Scientific research on dietary impact on testosterone levels

Graph showing natural decline of testosterone levels with age, accompanied by silhouettes of overweight and muscular men.

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Research confirms a direct connection between what men eat and their hormone levels. Certain foods can either support or sabotage testosterone production, making dietary choices crucial for men concerned about their hormonal health.

How hormones respond to dietary inputs

The body's hormone system responds quickly to nutritional signals. Even a single meal can temporarily influence testosterone levels, with studies showing measurable changes in hormone production following food consumption [8]. The testosterone production system proves particularly sensitive to energy availability—research demonstrates that large energy deficits negatively affect testosterone concentrations [9].

This sensitivity occurs because testosterone production needs specific nutrients as building blocks. The body also uses complex feedback mechanisms that monitor overall nutritional status. Testosterone has a circadian rhythm that can be synchronised by food intake, meaning when and what men eat may matter equally [8].

What the research says about food and testosterone

Scientific evidence shows dietary patterns significantly impact testosterone levels. Cross-sectional studies found men following low-fat diets had considerably lower serum testosterone levels (-32.7 ng/dL) compared to those on non-restrictive diets [10].

A systematic review and meta-analysis of intervention studies revealed that low-fat versus high-fat diets resulted in small to moderate decreases in total testosterone and other related hormonal markers in men [10]. Dietary patterns high in processed meats, fried foods, and refined products—whilst low in legumes and vegetables—correlate with reduced testosterone levels [11].

The 20th century shift toward processed food consumption, which more than doubled in Western countries [10], parallels concerning trends in men's hormone levels. Researchers observed an age-independent decline in men's serum total testosterone of approximately 1% per year beginning in the 1970s [10].

This correlation isn't coincidental—the decrease in fat intake (which dropped by 10.1% as a percentage of total energy intake between 1965-91) [10] likely contributed to the testosterone decline first observed in the 1980s.

Why older men may be more sensitive to diet mistakes

Men over 60 face unique challenges with diet and testosterone. Age-related hormonal changes create a less forgiving baseline—with testosterone already declining naturally, dietary mistakes can worsen this reduction. The biologically active forms of testosterone (free testosterone and albumin-bound testosterone) decrease at a greater rate than total testosterone as men age [1].

Metabolic changes in older men can amplify the negative effects of poor dietary choices. Research indicates that in elderly men, lower testosterone levels are associated with reduced insulin sensitivity as shown by higher glucose levels during testing [1]. This creates a potentially harmful cycle where diet affects both testosterone and metabolic health.

Older men experience less efficient conversion of nutrients into hormones. The decline in testosterone production with age appears related to both declining testicular function and hypothalamic dysregulation [3]. Even with adequate nutrition, the body's ability to synthesise hormones becomes less efficient, making dietary quality more critical.

For men experiencing andropause, addressing diet becomes a vital strategy for supporting hormone health. While a well-rounded diet supports testosterone production [12], certain foods that decrease testosterone can undermine hormonal balance when the body is already challenged to maintain optimal levels.

The evidence clearly shows that food choices can lower testosterone, with particular dietary patterns showing consistent negative effects on hormone production and availability in the bloodstream.

7 foods that may decrease testosterone levels

Comparison of foods causing impotence like fried and processed foods versus better options like fruits, vegetables, and whole grains.

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Several everyday foods silently work against testosterone production. These foods that lower testosterone deserve special attention for men over 60 already facing age-related hormonal changes.

1. Soy and phytoestrogens

Soy products contain plant compounds called phytoestrogens that mimic oestrogen in your body. Research shows mixed results—whilst an older study found that consuming soybean protein for 54 days decreased testosterone levels [13], a meta-analysis of 41 studies concluded that "regardless of dose and study duration, neither soy protein nor isoflavone exposure affects testosterone levels in men" [14]. Current evidence suggests moderate soy consumption doesn't significantly impact hormone levels in healthy men.

2. Processed foods and trans fats

Highly processed foods pose the biggest threat to testosterone production. Research involving 209 men revealed those eating the most trans fats had 15% lower testosterone levels compared to men eating the least [15]. These same men also showed 37% lower sperm counts and reduced testicular volume [15]. Cutting back on processed foods becomes essential for hormone health.

3. Excessive alcohol

Alcohol hits testosterone levels harder than most men realise. Chronic drinking substantially lowers testosterone production [16]. Men consuming more than 8 drinks weekly showed significantly lower testosterone levels (4.0 ng/mL) compared to non-drinkers (5.1 ng/mL) [17]. Heavy drinkers faced a 4.37 times higher risk of testosterone deficiency [17].

4. High-sugar foods

Added sugars cause immediate testosterone drops that catch most men off guard. Sugar-sweetened beverages reduce blood testosterone in men aged 20-39 [18]. Even a single high-sugar intake creates problems—75g of sugar caused a 25% testosterone decrease lasting up to two hours [19]. The effect happens faster than most people expect.

5. Conventionally raised meat

Growth hormones in conventionally raised cattle create potential problems for your hormone balance. Two-thirds of cattle in the U.S. receive hormones like testosterone or oestrogen [20]. These hormone residues may affect your natural hormone balance and potentially increase reproductive system cancer risks [20]. Choose organic or "no hormones administered" meat when concerned about hormone disrupting foods.

6. Plastic packaging and xenoestrogens

Plastic containers hide synthetic compounds called xenoestrogens that mimic oestrogen and disrupt your endocrine system [21]. These chemicals overstimulate oestrogen receptors and potentially lower testosterone levels in men [21]. Avoid heating food in plastic containers—even microwave-safe ones—to maintain better hormone balance.

7. Mint and liquorice root

Two common herbs might surprise you with their testosterone-lowering effects. Daily spearmint herbal tea caused significant testosterone declines in one study [22]. Liquorice root showed even stronger effects—consuming 7 grammes daily decreased testosterone by 26% after just one week [4]. Men already experiencing natural testosterone decline should use these herbs cautiously.

Understanding which diet mistakes lower testosterone helps you make better choices for your hormone health. For more guidance on hormone-supportive nutrition, visit our guide to nutrition and testosterone.

Other hormone-disrupting foods to watch

"A study of 69 men showed that frequent consumption of polyunsaturated fats was associated with significantly lower testosterone levels." — Research Study (Observational), Scientific research on dietary fats and testosterone

Some everyday foods might quietly work against your hormone balance without you realising it. These additional hormone disrupting foods deserve attention, though the research findings vary in strength.

Nuts high in polyunsaturated fats

Nuts pack plenty of nutrients, but some varieties could influence your testosterone levels. Research shows walnuts and almonds increased sex hormone-binding globulin (SHBG) by 12.5% and 16% respectively in one small study [4]. Higher SHBG levels mean less free testosterone available for your body to use.

Studies have connected nuts rich in polyunsaturated fatty acids to lower testosterone levels [4], though we need more research to understand the full picture. The key might be moderation rather than complete avoidance.

Flaxseed and lignans

Flaxseed contains plant compounds called lignans that may affect how your body processes testosterone. These compounds can bind to testosterone and potentially increase its removal through bile [7]. One case study found flaxseed supplementation reduced testosterone levels in a woman with polycystic ovary syndrome [4].

However, another study showed 3g of daily flaxseed for 12 weeks caused no significant testosterone reduction [7]. Worth noting—flaxseed has lignans 800-fold higher than most other foods [23], making it particularly potent.

Vegetable oils and omega-6 imbalance

Your omega-6 to omega-3 ratio should ideally sit between 1:1 and 4:1, but typical Western diets hit around 20:1 [24]. This imbalance comes largely from vegetable oils loaded with omega-6 polyunsaturated fats.

A study of 69 men found that frequent consumption of polyunsaturated fats correlated with significantly lower testosterone levels [4]. The solution? Balance matters more than elimination.

For more guidance on hormone-supportive eating, explore our nutrition and testosterone guide or discover suitable andropause diet approaches.

What UK men over 60 should avoid

British supermarket shelves hide hormone disruptors that can undermine testosterone levels when you're already fighting age-related decline. Smart shopping choices protect your hormone health—here's what to watch for during your weekly shop.

Common UK supermarket items with hidden risks

Everyday groceries contain hormone disruptors you might not expect. Canned foods often contain BPA in their linings, which interferes with normal testosterone function . Processed meats pack high sodium levels, preservatives like nitrates, and trans fats—all proven hormone disruptors . More concerning, polychlorinated biphenyls (PCBs) accumulate in biological tissue and concentrate in the food chain, appearing most frequently in fish products with PCB congeners 138, 153, and 180 .

Reading food labels for hormone disruptors

Check labels before putting items in your trolley. Look for butylated hydroxyanisole (BHA), which has estrogenic properties that work against testosterone . Parabens—common food preservatives—may decrease testosterone and damage sperm quality . Pesticide residues on conventionally grown produce like bell peppers, kale, and hot peppers accumulate in your body and disrupt the endocrine system .

How to spot xenoestrogens in packaging

Xenoestrogens absorbed through skin are potentially ten times more potent than those consumed orally . Avoid soft plastics containing phthalates that leach into food when exposed to heat or light . Never heat food in plastic containers—even those labelled "microwave-safe"—and choose glass or ceramic containers instead . The UK's Committee on Toxicity currently recommends a tolerable daily intake of 0.2 μg/kg body weight per day for BPA .

For more guidance on testosterone-supportive approaches, explore natural remedies for male andropause.

Conclusion

The foods you choose today shape your hormone health tomorrow. Men over 60 who understand which dietary choices work against testosterone can take control of their hormonal wellbeing when it matters most.

Simple changes make a real difference. Skip the processed foods loaded with trans fats, limit alcohol to under 8 drinks weekly, reduce sugar-laden products, and choose organic meats when possible. Glass containers instead of plastic packaging help avoid hormone-disrupting chemicals that many men never consider.

Reading food labels becomes a powerful tool for protecting testosterone levels. Watch for additives like BHA and parabens, avoid conventionally raised meats with hormone residues, and steer clear of products in plastic containers—especially when heating food.

These dietary adjustments won't reverse natural age-related testosterone decline completely, but they can slow the process and support your body's hormone production. The combination of better food choices creates a foundation for maintaining strength, energy, and vitality well into your sixties and beyond.

Men looking for more support can explore nutrition and testosterone guidance or follow an andropause diet designed specifically for hormone health. Those experiencing persistent symptoms might also benefit from natural remedies for male andropause alongside these dietary changes.

Your hormone health doesn't have to decline as quickly as you age. Smart food choices give you the power to support testosterone naturally and maintain quality of life for years to come.

Key Takeaways

Understanding which foods negatively impact testosterone is crucial for UK men over 60, as dietary choices can significantly affect hormone levels when natural production is already declining with age.

• Avoid processed foods and trans fats - Men consuming the highest amounts had 15% lower testosterone levels than those with lowest consumption • Limit alcohol to under 8 drinks weekly - Heavy drinkers showed 4.37 times higher risk of testosterone deficiency compared to non-drinkers • Reduce high-sugar foods and beverages - Just 75g of sugar can cause a 25% testosterone drop lasting up to two hours • Choose organic or hormone-free meats - Conventionally raised cattle contain hormone residues that may disrupt natural hormone balance • Replace plastic food containers with glass - Xenoestrogens in plastic packaging can mimic oestrogen and lower testosterone levels

Making these dietary adjustments becomes particularly important after 60, when testosterone naturally declines by approximately 1% per year and the body becomes more sensitive to hormone-disrupting foods.

FAQs

Q1. What dietary changes can boost testosterone in men over 60? Increasing healthy fats, reducing sugar intake, choosing organic meats, and limiting alcohol consumption can help support testosterone levels. Additionally, ensuring adequate zinc and vitamin D through diet or supplements may be beneficial.

Q2. Which common foods should men avoid to maintain healthy testosterone levels? Men should limit processed foods high in trans fats, excessive alcohol, sugar-laden products, and conventionally raised meats. These foods have been linked to lower testosterone levels in various studies.

Q3. What is considered the most significant factor in reducing testosterone? While there's no single "number one killer", chronic stress, obesity, and excessive alcohol consumption are among the most impactful factors that can significantly lower testosterone levels in men.

Q4. How does ageing affect testosterone levels in men? Testosterone levels naturally decline with age, typically by about 1% per year after age 40. By age 60, many men may experience a 30% reduction in total testosterone compared to their peak levels.

Q5. Are there any packaging materials that can affect hormone levels? Yes, certain plastic packaging materials contain xenoestrogens, which can mimic oestrogen in the body and potentially lower testosterone levels. It's advisable to use glass or ceramic containers, especially when heating food.

References

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Foods That Kill Testosterone: What UK Men Over 60 Must Avoid