The link between Mediterranean diet and testosterone has been getting a lot of scientific attention. Research shows promising benefits for men's hormonal health. Male fertility issues affect 8–12% of couples worldwide, with men responsible for about half of these cases . Men over 60 face an even bigger challenge since testosterone levels naturally drop with age .
Studies reveal that men who eat a Mediterranean-style diet have better hormone levels compared to those eating typical Western foods . This anti-inflammatory approach uses fresh, fibre-rich plant foods full of essential nutrients and phytochemicals . On top of that, foods like olive oil, nuts, and seafood provide healthy fats that support testosterone production. Olive oil's benefits stand out as this life-blood of Mediterranean eating contains compounds that help balance hormones.
Research participants who followed a low-carb Mediterranean diet for three months saw their testosterone levels rise by a lot. Their sperm DNA damage decreased when they cut carbohydrate intake by 35% . The diet worked well for everyone, but non-white participants saw even better results, showing it can help men of all ethnic backgrounds .
Why testosterone levels drop after 60
Men naturally experience testosterone decline as they age. Research shows testosterone levels start dropping around age 35, and men lose about 1% each year [1]. This decline becomes more noticeable after 60. Studies suggest about 20% of men in their 60s show signs of low androgens, and this number rises to 50% of men in their 80s [2].
Age-related hormonal changes
Two main factors cause age-related testosterone decline: changes in the testes and brain. The testes lose testosterone-producing Leydig cells as men get older [3]. The remaining cells don't respond as well to luteinizing hormone (LH). They only increase testosterone production by 85% after stimulation, compared to 142% in younger men [3].
The system that controls testosterone production - the hypothalamic-pituitary-testicular axis - changes too. Scientists predict a 33-50% drop in gonadotropin-releasing hormone (GnRH) production between ages 20 and 80 [1]. These changes alter the timing and amount of gonadotropins released, which reduces testosterone production even more [3].
Leydig cells face another challenge - they build up damaged mitochondria because of poor mitophagy [1]. This cellular damage and increased oxidative stress directly affects the enzymes needed to make testosterone [1].
Effect of stress, pollution, and poor diet
Long-term stress reduces testosterone by increasing cortisol production. High cortisol levels block testosterone production when stress stays high [4]. This creates a cycle - lower testosterone makes you more sensitive to stress.
The environment plays a role too. Air pollution, pesticides, herbicides, and heavy metals all lower testosterone levels [5]. Plastic chemicals like bisphenol A (BPA) disrupt hormone-producing glands and reduce testosterone [6].
What you eat can help or hurt testosterone levels. Poor diet, too much alcohol, and obesity all lower testosterone [6]. Research on nutrition and testosterone shows that Mediterranean-style diets rich in healthy fats support hormone balance.
Connexion to andropause symptoms
This age-related testosterone decline shows up as late-onset hypogonadism (LOH), or andropause. Unlike menopause in women, andropause happens gradually [7]. But it can affect quality of life just as much.
Each person experiences andropause symptoms differently, and they appear at various testosterone levels [3]. Common signs include:
-
Sexual changes: Less sex drive, fewer morning erections, and trouble getting erections [3]
-
Physical changes: Less muscle, more body fat, weaker bones, and feeling tired [8]
-
Psychological changes: Mood swings, trouble focusing, memory issues, and depression [2]
Research shows that physical symptoms (trouble with vigorous activity or walking) and psychological symptoms (low energy, sadness) don't link as strongly to low testosterone as sexual symptoms [3]. This makes it hard to diagnose without proper testing.
Men who notice these symptoms might benefit from looking into andropause diet options and natural remedies for male andropause. These natural approaches can help manage this life change along with proper medical care.
How the Mediterranean diet supports testosterone
Image Source: Dreamstime.com
Research shows that what men eat plays a vital role in their hormone health. Studies reveal how the Mediterranean diet works through specific biological mechanisms to support testosterone levels as men get older.
Anti-inflammatory diet and hormone balance
Your body's testosterone production takes a hit when chronic inflammation sets in. Men with low testosterone typically show higher levels of inflammatory markers like C-reactive protein and IL-6 [9]. The Mediterranean diet's nutrient-rich foundation helps curb this inflammation.
Men who eat the Mediterranean way show 11% lower inflammation markers [10]. This happens because the diet changes gut bacteria makeup in a way that helps balance hormones. Your testicular function gets better as inflammation goes down, which helps maintain testosterone production even as you age [9].
Healthy fats and testosterone production
The Mediterranean diet's focus on healthy fats gives your body what it needs to make testosterone, unlike ultra-low-fat diets that can lower male hormones. Studies show low-fat diets can drop testosterone levels by up to 15% [11], while the Mediterranean approach does just the opposite.
Your body uses dietary cholesterol to make all steroid hormones, including testosterone [12]. Notwithstanding that, too much cholesterol can build up in Leydig cells and mess with hormone production [8]. The Mediterranean diet hits the sweet spot by providing:
-
Monounsaturated fats that improve steroidogenic enzyme activity and support membrane integrity
-
Polyunsaturated fatty acids that keep cell membranes fluid - vital for hormone production
-
Omega-3 fatty acids that lower cortisol levels and boost mood [3]
The balance between polyunsaturated and monounsaturated fats versus saturated fats affects steroidogenic enzymes in Leydig cells, where higher ratios help testosterone production [12].
Olive oil's role in hormonal health
Olive oil stands out in the Mediterranean diet. A controlled study with healthy adult men found that extra virgin olive oil raised testosterone levels by 17.4% and luteinizing hormone by 42.6% [7].
This happens through several pathways. Olive oil might boost testosterone production by affecting cholesterol metabolism, steroidogenic proteins, or the pituitary-testicular axis [6]. The vitamin E in olive oil also plays a big role in testicular function and hormone production [6].
Antioxidants and sperm DNA protection
Oxidative stress is the biggest problem behind unexplained male infertility [13]. It damages sperm in several ways:
-
It changes protein synthesis and membrane integrity (reducing motility)
-
It increases DNA fragmentation (affecting genetic integrity)
-
It creates an inflammatory environment in the testicles [13]
The Mediterranean diet's rich antioxidant profile helps fight these effects. Natural compounds called polyphenols found in berries, red grapes, olives, and green tea help the endocrine system by reducing oxidative stress [9]. B vitamins help your liver get rid of toxins and free radicals, which helps healthy sperm growth [14].
Men who stick to Mediterranean eating patterns have better sperm DNA integrity and higher sperm counts, concentration, and motility [15]. The most dedicated followers show about 2.6 times better sperm parameters than those who follow it least [15].
The andropause diet based on Mediterranean principles offers a sustainable way to support testosterone naturally as you age. The link between nutrition and testosterone becomes more important after 60, along with natural remedies for male andropause.
Scientific evidence behind the Mediterranean diet
Image Source: Healio
"The findings suggest that the Mediterranean diet could play a role in maintaining several parameters of vascular health and quality of life and in middle aged men with hypertension and erectile dysfunction." — Dr. Athanasios Angelis, Researcher, University of Athens, Greece; study author on Mediterranean diet and men's health
Research strongly backs the Mediterranean diet's benefits for male hormonal health. Scientists have looked at how this way of eating affects testosterone levels and reproductive health in men across age groups.
Key findings from clinical studies
Men who stick to Mediterranean eating patterns show better hormonal health. A notable study found that these men had sperm counts 65% higher than those who ate lots of processed meat, salt, and sugary drinks [5]. The results also showed 74% more mobile sperm and 31% more normally shaped sperm in those following the Mediterranean diet [5].
The results get even more interesting. A study of middle-aged men with hypertension and erectile dysfunction found that those who ate a Mediterranean diet had much higher testosterone levels. These men could exercise better and showed improved erectile performance compared to others [4]. These benefits stayed true even when scientists considered factors like age, body mass index, diabetes, statin use, and smoking [4].
Low-carb Mediterranean diet and testosterone
The amount of carbs in the Mediterranean diet seems crucial for testosterone production. A breakthrough study of subfertile men showed that a low-carb Mediterranean diet boosted their testosterone levels after three months [16]. Men who cut their carbs to 35% of daily calories saw the best results [16].
These findings differ from the National Health and Nutrition Examination Survey (NHANES). The survey suggested that restrictive diets, including regular Mediterranean diets, might lower testosterone levels (412 ng/dL versus 443 ng/dL for non-restrictive diets) [17]. This difference shows that adjusting carbs within the Mediterranean diet might be key to getting the best hormone benefits.
Organic food and reduced sperm DNA fragmentation
The benefits of organic foods within this diet are remarkable. Italian researchers found that men who ate an organic Mediterranean diet (about 80% organic foods) had much less sperm DNA damage [14]. They linked this improvement to lower exposure to pesticides, herbicides, and other environmental toxins [14].
Studies show organic foods make the Mediterranean diet even richer in antioxidants [14]. Research also links organic diets to lower levels of pesticide traces in urine, including glyphosate, a common herbicide [14].
Relevant UK-based research
UK scientists haven't done much research about how the Mediterranean diet affects testosterone in older British men. Cultural and geographical differences mean we need more nutrition and testosterone studies focused on UK populations. This would help create better andropause diet recommendations for British men.
Adapting the Mediterranean diet for UK men
Image Source: Yahoo
British men over 60 can easily bring Mediterranean eating principles to their tables. The UK's northern climate shouldn't stop anyone from adapting this hormone-friendly diet that works well with local foods and keeps the diet's core benefits.
Common UK foods that fit the Mediterranean model
British cuisine naturally includes many elements that match Mediterranean principles perfectly. Oily fish like mackerel, sardines, and Scottish salmon work great as alternatives to Mediterranean seafood [2]. British vegetables, wholegrains, and nuts are the foundations of this eating pattern. UK-produced rapeseed oil serves as a good alternative to olive oil for cooking, though extra virgin olive oil works best for dressings [2].
How to shop locally and seasonally
Seasonal shopping will give a fresher, more nutritious food supply at better prices. Winter brings British citrus, root vegetables, and cruciferous vegetables, while summer delivers tomatoes, courgettes, and stone fruits [2]. Most supermarkets now stock 'wonky veg' options that help save money and reduce food waste [18]. A meal plan helps avoid impulse buys that affect your health and wallet [18].
Tips for men with limited cooking experience
Weekend batch cooking of Mediterranean-style meals helps men with basic cooking skills save time and have healthy options ready all week. Here are some quick meal ideas:
-
Sardines on wholemeal toast with roasted peppers (15 minutes) [2]
-
Mediterranean vegetable soup with cannellini beans (25 minutes) [2]
-
Mackerel pasta with British kale and garlic (20 minutes) [2]
Stock up on tinned fish, eggs, beans, and frozen vegetables to make protein-rich, quick meals [2].
Link to: Andropause diet
To get complete guidance on adapting Mediterranean principles for hormone health, check out our andropause diet resources and nutrition and testosterone information.
Weekly shopping list and meal ideas
Image Source: DMoose
A well-stocked Mediterranean kitchen helps build the foundation for healthy hormones as you age. Smart preparation makes healthy eating easier and helps you avoid reaching for processed foods.
Essential pantry items
Your Mediterranean pantry needs staples that help produce hormones naturally. Extra-virgin olive oil works best as your go-to cooking fat [1]. Stock your shelves with beans (chickpeas, lentils, white beans), whole grains (farro, barley, quinoa), nuts, and seeds [19]. Sardines and salmon from tins give you great protein and omega-3 fats [20]. The right seasonings matter too - keep Mediterranean herbs like oregano, basil, rosemary and garlic handy [21].
Sample 7-day shopping list
Here's what your weekly grocery run might look like:
-
Proteins: Mackerel, chicken breast, eggs, Greek yoghurt, feta cheese [22]
-
Vegetables: Spinach, tomatoes, peppers, courgettes, broccoli [1]
-
Healthy fats: Olives, avocados, walnuts, almonds [21]
-
Wholegrains: Wholemeal bread, brown rice, whole-wheat pasta [1]
Simple recipes for older men
Start your day with protein-packed scrambled eggs mixed with spinach and feta on wholegrain toast [9]. A one-skillet Italian chicken with vegetables makes dinner easy [3]. You might also like mackerel pasta with British kale - it's quick and loaded with healthy fats and testosterone-supporting nutrients [3].
Link to: Nutrition and testosterone
You can learn more about how different nutrients affect male hormones in our nutrition and testosterone guide.
Conclusion
The Mediterranean diet gives men over 60 substantial advantages when they want to maintain healthy testosterone levels. This eating pattern helps fight age-related hormonal decline through multiple biological mechanisms. Research shows its anti-inflammatory properties help counter the natural drop in testosterone that happens with age.
Men who eat Mediterranean-style foods have better hormonal health, higher testosterone levels and improved sperm parameters. The diet is rich in healthy fats, especially extra virgin olive oil that provides essential building blocks for hormone synthesis. Its antioxidant profile protects against oxidative damage.
British tables can easily adapt Mediterranean principles despite location differences. Mackerel, Scottish salmon, seasonal vegetables, and rapeseed oil work great as alternatives to traditional Mediterranean ingredients. Even men who rarely cook can make simple, testosterone-supporting meals with British produce.
Without doubt, this way of eating offers more than just hormone benefits. Men's cardiovascular health, cognitive function, and overall vitality improve when they follow Mediterranean eating patterns - vital factors for quality life after 60.
Diet changes alone won't stop age-related testosterone decline completely, but they play a vital role in reducing its effects. Men who worry about andropause symptoms should learn more about the andropause diet, nutrition and testosterone connections, and natural remedies for male andropause.
Small, eco-friendly changes toward Mediterranean eating habits are a great way for UK men to support their hormonal health in later years. Delicious, satisfying foods combined with real health benefits make this approach both practical and enjoyable long-term.
Key Takeaways
The Mediterranean diet offers a scientifically-backed approach for UK men over 60 to naturally support testosterone levels through targeted nutrition and lifestyle changes.
• Testosterone naturally declines 1% yearly after 35, with 20% of men in their 60s showing androgen deficiency, making dietary intervention crucial for hormonal health.
• Mediterranean diet increases testosterone by 17.4% through anti-inflammatory foods, healthy fats, and antioxidants that support hormone production and reduce oxidative stress.
• Low-carb Mediterranean approach proves most effective, with men reducing carbs to 35% of daily intake showing significant testosterone increases after three months.
• UK adaptation is straightforward using local foods like mackerel, Scottish salmon, rapeseed oil, and seasonal vegetables to maintain Mediterranean principles affordably.
• Simple meal preparation supports long-term success, with batch cooking, one-skillet meals, and pantry staples making hormone-supporting nutrition accessible for men with limited cooking experience.
This evidence-based dietary approach addresses the root causes of age-related testosterone decline whilst providing practical solutions that fit British lifestyles and food preferences.
FAQs
Q1. Can the Mediterranean diet boost testosterone levels in older men? Yes, studies show that following a Mediterranean diet can increase testosterone levels, particularly in men over 60. The diet's emphasis on healthy fats, antioxidants, and anti-inflammatory foods supports hormone production and balance.
Q2. How does the Mediterranean diet compare to other diets for improving male fertility? The Mediterranean diet has shown superior benefits for male fertility compared to typical Western diets. It's associated with higher sperm counts, improved sperm motility, and reduced DNA fragmentation in sperm.
Q3. Are there specific foods in the Mediterranean diet that are especially good for testosterone? Extra virgin olive oil is particularly beneficial, with studies showing it can increase testosterone levels by up to 17.4%. Other key foods include oily fish, nuts, seeds, and a variety of fruits and vegetables rich in antioxidants.
Q4. How can UK men adapt the Mediterranean diet to local ingredients? British men can easily adapt the diet using local foods like mackerel, Scottish salmon, seasonal vegetables, and rapeseed oil as alternatives to traditional Mediterranean ingredients. The key is maintaining the diet's principles of high vegetable intake, healthy fats, and lean proteins.
Q5. Does the Mediterranean diet help with erectile dysfunction in older men? Yes, research indicates that the Mediterranean diet can improve erectile function in older men. This is likely due to its positive effects on cardiovascular health, as it helps maintain healthy blood vessel lining and reduces the risk of atherosclerosis, which can interfere with blood flow.
References
[1] - https://www.uhcw.nhs.uk/download/clientfiles/files/Patient Information Leaflets/Clinical Support Services/Dietetics/Mediterranean diet.pdf
[2] - https://www.figtreeglobal.com/mediterranean-diet/recipes-uk/
[3] - https://www.allrecipes.com/gallery/12-simple-one-skillet-recipes-for-the-mediterranean-diet/
[4] - https://www.medscape.com/viewarticle/958245
[5] - https://www.progress.org.uk/sperm-counts-higher-in-men-who-eat-a-mediterranean-diet/
[6] - https://www.oliveoiltimes.com/health-news/study-shows-benefits-of-evoo-supplementation-in-male-athletes/125301
[7] - https://pubmed.ncbi.nlm.nih.gov/23472458/
[8] - https://www.mdpi.com/1422-0067/23/5/2542
[9] - https://diet.mayoclinic.org/us/blog/2025/mediterranean-diet-benefits-for-men-heart-hormones-and-healthy-ageing/
[10] - https://astrahealthandwellness.com/why-the-mediterranean-diet-is-your-best-ally-for-hormone-balance/
[11] - https://www.oliveoiltimes.com/health-news/olive-oil-consumption-increases-testosterone-in-men-with-insufficient-levels/92369
[12] - https://www.tandfonline.com/doi/full/10.1080/13685538.2025.2565120
[13] - https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1287864/full
[14] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10689274/
[15] - https://academic.oup.com/humrep/article/32/1/215/2513723
[16] - https://www.news-medical.net/news/20231210/Study-links-organic-Mediterranean-diet-to-improved-male-fertility.aspx
[17] - https://www.news-medical.net/news/20200111/Low-fat-diet-associated-with-reduction-in-testosterone-among-men.aspx
[18] - https://thefast800.com/a-mediterranean-style-diet-on-a-budget/?srsltid=AfmBOoqtzL5-j-PRvROoMl3heqF0XfeLPiFUDruTiZw7OEN8AK7eJNn9
[19] - https://www.themediterraneandish.com/resources/how-to-stock-your-pantry-for-mediterranean-lifestyle/
[20] - https://www.cleaneatingmag.com/clean-pantry/pantry-staples/master-the-mediterranean-diet-stock-up-on-these-11-must-have-pantry-staples/
[21] - https://www.franciscanhealth.org/community/blog/mediterranean-diet-staples-to-stock-your-kitchen-pantry-with
[22] - https://www.diabetes.org.uk/living-with-diabetes/eating/meal-plans/mediterranean
