Testosterone-Killing Foods UK Men Over 60 Should Avoid

by Goldman Labs Team

Research from the Boston University School of Medicine journal Sexual Medicine reveals that certain foods lower testosterone levels in up to five million men . Men's testosterone levels naturally drop by about 1% each year after 40, and the total decrease reaches around 30% compared to peak levels . This dietary effect becomes particularly worrisome for men over 60.

Low testosterone poses serious health risks, as studies show it can increase mortality rates among elderly males . Some foods are particularly harmful - men who eat large amounts of trans fats show 15% lower testosterone levels than those who consume minimal amounts . Sugar and refined carbs in the diet can lead to frequent insulin spikes that cause weight gain and chronic inflammation, which reduces testosterone further . The body's testosterone-oestrogen balance suffers when excessive alcohol consumption damages liver function . Men going through andropause need to learn about foods they should avoid to protect their hormonal health.

1. Why Testosterone Matters More After 60 and How Foods Lower Testosterone

Older man in athletic wear with towel around neck standing on a tree-lined path outdoors.

_{Image Source: Health}

Testosterone levels start dropping much more as men reach their 60s compared to earlier years. Research shows that about 25-30% of men over 60 have low testosterone levels - below 350 ng/dL ^[1]. This drop becomes more noticeable after 60, and its effects show up more clearly in both physical and mental health.

The role of testosterone in ageing men

Testosterone is a vital hormone for men over 60 that does more than just support sexual health. This hormone helps maintain muscle mass, bone density, red blood cell production, and overall metabolic function ^[2]. It also plays a key role in mood control, cognitive abilities, and energy levels.

The body's testosterone production changes as men get older. The drop happens because of reduced testicular function and less hypothalamic secretion of gonadotropin-releasing hormone ^[3]. As a result, the pituitary gland doesn't produce enough luteinizing hormone, which further reduces testosterone production ^[3].

Research shows a sharp decline in men in their 80s, with about 50% showing hypogonadism ^[1]. By age 70, the average man's testosterone sits about 30% below its peak levels ^[1]. In spite of that, about 75% of older men keep their testosterone within normal range ^[1]. This explains why many can father children even in their 80s.

Common symptoms of low testosterone

Low testosterone shows up in various ways that can affect quality of life for men over 60. These symptoms often look like normal ageing signs, which makes them easy to miss:

Physical symptoms: Less muscle mass and strength, more body fat (especially around organs), weaker bones, anaemia, and tiredness ^[4]^[2]
Sexual health issues: Lower sex drive, erectile dysfunction, and reduced satisfaction ^[4]^[5]
Cognitive effects: Memory problems, trouble focusing, and decreased mental abilities ^[1]^[2]
Emotional changes: Low mood, irritability, and feeling less well overall ^[2][2]

These symptoms often appear slowly and might seem like normal ageing. In spite of that, low testosterone creates a medical condition called "andropause" or "androgen deficiency of the ageing male" (ADAM) ^[3] that needs proper medical attention.

Why diet becomes more important with age

Diet's link to testosterone becomes vital after 60 because food choices can either help or hurt age-related hormone decline. Research shows that certain eating patterns affect testosterone levels in older men ^[6].

Poor food choices pose real risks for men over 60. Malnutrition disrupts the hypothalamic-pituitary-gonadal axis, which controls testosterone production ^[7]. Studies show that diets high in processed meats, fried foods, and refined flour associate with lower testosterone levels ^[6].

Men who eat low-fat diets usually have less testosterone than those who eat more fats ^[6]. While this might surprise you, healthy fats help make hormones. You should avoid [foods during andropause](https://goldmanlaboratories.com/blogs/blog/andropause-diet) that contain trans fats, too much sugar, and processed ingredients.

Chronic kidney disease, which happens more often with age, shows this diet-testosterone connection clearly. Research reveals that total testosterone drops by 10% in early kidney disease and 42% in advanced stages ^[8]. Eating lots of fried-processed foods also links to poor kidney function and lower testosterone ^[8].

Checking testosterone levels becomes crucial for men over 60 as dietary changes can help balance hormones during this important time. Years of eating habits meet natural hormone decline, making diet choices powerful tools to maintain hormone health.

2. How diet affects testosterone production

Diet and testosterone production share a complex relationship that works through many biochemical pathways. Research shows that nutrition plays a crucial role in hormonal health for older men. The way we eat can either help or hurt testosterone production through different processes, which becomes even more important after age 60.

Nutrients needed for hormone synthesis

Your body needs specific nutrients that act as building blocks and catalysts to make testosterone. Cholesterol serves as the main starting point for all steroid hormones, including testosterone ^[9]. When cholesterol levels are too low, testosterone production takes a hit.

These key micronutrients play vital roles in the process:

Zinc - Helps make testosterone directly, and low zinc means lower testosterone levels ^[9]
Vitamin D - Shows up in areas that make testosterone, and low levels lead to less hormone production ^[9]
Magnesium - Your cells need it for energy and reproduction to keep testosterone levels stable ^[9]

The Mediterranean diet helps boost testosterone production as its bioactive compounds work together ^[1]. Oleocanthal blocks certain enzymes while resveratrol reduces nitric oxide and LDL cholesterol ^[1]. Olive oil, the life-blood of this diet, makes antioxidants work better in the testicles and fixes important cholesterol pathways ^[1].

Ketogenic diets might help testosterone production by increasing available cholesterol. However, vegetarian diets often mean less cholesterol because they're high in fibre and low in fat ^[1]. Yet plant-based diets come packed with antioxidants that protect against oxidative stress, which helps male reproductive health indirectly ^[1].

Effect of body fat and insulin resistance

Body composition and testosterone levels affect each other in important ways. Research shows that being overweight lowers testosterone - each BMI point increase drops testosterone by about 2% ^[10]. Even more striking, adding four inches to your waist makes you 75% more likely to have low testosterone. This is a big deal as it means that waist size affects testosterone more than ageing ten years (36%) ^[10].

Extra fat affects testosterone in several ways. Fat cells turn testosterone into estradiol through increased aromatase activity, which means less testosterone ^[11]. On top of that, excess fat tissue produces inflammatory compounds (TNF-α, IL-6) and hormones like leptin that get in the way of testosterone production ^[1].

When you become insulin resistant - which often happens with extra weight - it creates another problem for testosterone. Studies show that better insulin sensitivity associates with higher testosterone levels ^[4]. While being overweight mainly causes insulin resistance, testosterone itself affects how your body handles glucose by changing glucose transporters in muscle and fat tissue ^[12]. This shows how your food choices can affect testosterone in multiple ways.

Timing and quality of meals

Food timing and energy balance matter just as much as nutrients for testosterone production. Athletes who eat less while training hard might not get enough energy ^[13]. Research says you need more than 45 kcal·kg FFM·day−1, while less than 30 kcal·kg FFM·day−1 isn't enough ^[13].

Studies prove that eating too little changes how much luteinizing hormone (LH) your body makes - that's the hormone that tells your body to make testosterone. One study found that eating 40% fewer calories dropped testosterone levels a lot, even with high protein intake ^[13]. Athletes who trained more while eating less showed much lower testosterone compared to those who kept their normal diet and training ^[13].

What you eat matters too. The Western diet - full of fat and refined sugar - leads to lower testosterone through several ways, including messing up iron levels and how testicles work ^[1]. Research also shows that low-fat diets tend to lower testosterone compared to diets with more fat ^[14]. This proves how important balanced nutrition is for testosterone production.

Men who notice signs of andropause can benefit from changing their diet to support hormone balance. Regular testosterone testing helps track how well these dietary changes work along with other natural remedies for low testosterone.

3. 8 testosterone-killing foods UK men over 60 should avoid

Chart showing foods and items to avoid for maintaining testosterone levels, including alcohol, soy, oils, and sugar.

_{Image Source: GetLabTest.com}

Some foods can lower testosterone production and create hormone problems for men over 60 who already deal with age-related decline. Yes, it is true that certain food choices speed up testosterone reduction, especially during andropause. Here are eight testosterone-killing foods that UK men over 60 should think over limiting or avoiding.

1. Soy and phytoestrogens

Soy products contain compounds called phytoestrogens that look like oestrogen. The research shows mixed results despite widespread concern. The largest longitudinal study of 41 studies found that "whatever dose and study duration, neither soy protein nor isoflavone exposure affects testosterone levels in men" ^[15]. In spite of that, men who already have low testosterone might want to moderate their soy intake as a precaution, especially when they eat concentrated forms like soy protein isolates instead of whole soy foods.

2. Trans fats in processed foods

Trans fats in processed foods pose serious risks to testosterone production. Research that analysed 209 men showed those eating the most trans fats had 15% lower testosterone than men who ate minimal amounts ^[16]. These men also had smaller testicular volume and 37% fewer sperm counts. Trans fats disrupt testicular function and hormone synthesis pathways, which makes them risky for men during andropause.

3. Excessive alcohol consumption

Alcohol's effect on testosterone is a big deal as it means that heavy drinkers face serious risks. Studies reveal men who drink more than 8 drinks weekly had much lower testosterone levels (4.0 ng/mL) compared to non-drinkers (5.1 ng/mL) ^[2]. Heavy drinkers faced 4.37 times higher risk of testosterone deficiency ^[2]. Alcohol damages Leydig cells in the testes that make testosterone and disrupts luteinizing hormone release, creating a double negative effect on hormone levels ^[17].

4. High-sugar foods and insulin spikes

Sugar intake causes immediate drops in testosterone. Research shows eating 75g of sugar leads to a 25% decrease in testosterone that stays low for up to two hours ^[5]. Analysis revealed low testosterone risks increased as people drank more sugar-sweetened beverages ^[18]. Men over 60 face long-term hormone production problems from these repeated insulin spikes after eating sugar [link_2].

5. Vegetable oils high in omega-6

Vegetable oils often contain too much omega-6 polyunsaturated fatty acids that can lower testosterone production. The ideal omega-6 to omega-3 ratio should be between 1:1 and 4:1, but Western diets typically reach 20:1 ^[19]. A study with 69 men found that eating lots of polyunsaturated fats related to lower testosterone levels ^[20]. Omega-6 fatty acids might also cause testicular inflammation, which further reduces testosterone synthesis.

6. Flaxseed and lignans

Flaxseed has plant compounds called lignans that might reduce testosterone by binding to it and increasing its removal through bile ^[21]. Flaxseed contains lignans at levels 800 times higher than most other foods ^[7]. A case study showed flaxseed supplements lowered testosterone in a woman with polycystic ovary syndrome ^[7]. Another study found taking 3g of flaxseed daily for 12 weeks didn't lower testosterone much ^[21], which suggests moderate amounts might be fine.

7. Mint and liquorice root

Common herbs in teas and supplements can change hormone levels. Daily spearmint tea caused testosterone drops in clinical studies ^[8]. Liquorice root shows stronger effects—eating 7 grammes daily lowered testosterone by 26% in just one week ^[6]. These herbs block enzymes that help make testosterone and might increase oestrogen-like activity. Men worried about their hormone levels should limit these herbs or get a testosterone test if they keep taking them.

8. Conventionally raised meat with hormones

Growth promoters in conventional meat include testosterone, oestradiol, progesterone, and synthetic hormones like zeranol and trenbolone ^[22]. These hormones help cattle grow 15-20% faster ^[23] but can build up in animal tissues. The European Economic Community banned hormone use in meat production due to endocrine disruption risks ^[22]. UK men can reduce their exposure by choosing organic or hormone-free meat to avoid these hormone-disrupting compounds.

4. Other hidden hormone disruptors in UK diets

Various foods in plastic, cans, and wrappers against a red background highlighting plastic chemicals in food.

_{Image Source: Consumer Reports}

Hidden hormone disruptors exist in everyday food packaging and preservatives, beyond the obvious dietary culprits. These compounds can damage testosterone production in older men without their knowledge.

Plastic packaging and xenoestrogens

Synthetic compounds called xenoestrogens live in plastic containers and disrupt the endocrine system ^[24]. Men's testosterone levels drop when these chemicals overstimulate oestrogen receptors ^[24]. Studies show xenoestrogens leach from food packaging into meals, especially during heating. These harmful substances release even from "microwave-safe" containers after warming ^[25].

Fatty foods face a higher risk because they absorb these chemicals easily. A concerning study found chemicals in plastic food packaging that block the androgen receptor (AR) while activating other hormone receptors ^[3]. Men who follow an [andropause diet](https://goldmanlaboratories.com/blogs/blog/andropause-diet) might see their dietary improvements undermined by these hidden disruptors.

Canned foods with BPA linings

BPA exists in most canned foods' protective linings, preventing corrosion but creating significant hormone disruption risks ^[26]. Food contents absorb BPA from packaging, particularly in acidic or fatty foods ^[27]. Storage time and temperature changes increase this absorption.

Studies link BPA exposure to insulin resistance and type 2 diabetes ^[28], conditions that affect testosterone production independently. Canned soup, pasta, vegetables and fruit showed the highest BPA contamination in one study ^[29]. The European Food Safety Authority's safe daily BPA intake level is now 20,000 times lower than before ^[30], showing growing safety concerns.

Preservatives like BHA and parabens

Hormone disruption comes from food preservatives too. BHA shows estrogenic properties that work against testosterone ^[24]. Common processed food preservatives called parabens can block enzymes that produce hormones ^[26].

These preservatives affect hormones by:

Blocking aromatase activity that converts androgens to oestrogens
Changing enzymes needed for hormone metabolism
Binding to oestrogen receptors and copying oestrogen effects

A testosterone test helps men monitor how these compounds affect their hormone levels. The body accumulates these chemicals over time, which may affect older men more as their testosterone levels decline naturally.

5. How to read food labels and shop smarter

Smart shopping at the supermarket requires you to understand food labels and packaging with hormone-disrupting chemicals. Men over 60 need to shop smarter because their testosterone levels naturally decline. This knowledge becomes crucial to maintain hormonal health.

Identifying hormone-disrupting ingredients

You can spot potential testosterone-killing ingredients by reading food labels carefully. Look out for these specific ingredients:

Phthalates - These hide under the catch-all term "fragrance" on personal care products ^[25]
Bisphenol A (BPA) - Many food and beverage containers contain BPA, especially those marked with recycling code #7 ^[31]
Parabens - These preservatives in processed foods can block enzymes that help produce hormones ^[32]

Your hormonal health needs protection from products with recycling codes #3 (PVC, contains phthalates), #6 (styrene), or #7 (often contains bisphenols) ^[33]. These plastics can leach endocrine-disrupting chemicals into food and interfere with testosterone production.

Choosing organic and hormone-free options

Products with organic labels must meet specific growing conditions that avoid typical farming practises harmful to hormonal health. The United States requires organic products to contain more than 95% certified organic ingredients ^[34].

Organic certification on meat products ensures animals receive no growth hormones or antibiotics ^[34]. This difference matters because conventional meat might contain growth promoters like synthetic hormones zeranol and trenbolone.

Organic meat costs more but gives you meat raised without antibiotics, hormones, or feed grown with GMOs, pesticides or herbicides ^[35]. Your hormonal health and environmental sustainability can benefit from buying just one pound of organic meat each week.

Avoiding microwave-safe plastics

Marketing teams created the term "microwave-safe" for plastic containers without definitive safety proof ^[36]. Every plastic container, including those marked microwave-safe, releases microplastics into food during heating ^[36].

Your testosterone levels stay protected when you:

Heat food in glass, ceramic, or stainless steel containers ^[37]
Let hot foods cool before storing them in plastic containers ^[38]
Keep fatty or acidic foods away from plastic storage as they absorb harmful chemicals easily ^[38]
Replace scratched or damaged plastic items because they release more chemicals ^[38]

Men who follow an andropause diet can get the most benefits from their dietary changes by avoiding hidden testosterone-killing foods in packaging.

6. Practical food swaps to support testosterone

Illustration of top foods like oysters, fish, eggs, garlic, salmon, pumpkin, and avocado supporting healthy testosterone levels.

_{Image Source: Spices – Alibaba.com}

Simple food swaps can help maintain testosterone levels after 60. These dietary changes create the perfect environment for hormones while staying away from foods that lower testosterone.

Healthy fats instead of trans fats

Trans fats in processed foods harm testosterone levels and affect how testicles work ^[9]. Extra-virgin olive oil makes a great alternative because it contains monounsaturated fat and vitamin E that boost testosterone production ^[9]. Avocados pack beneficial boron compounds that raised testosterone levels from 11.83 pg/mL to 15.18 pg/mL in just one week ^[39]. Fatty fish like salmon and sardines give you omega-3 fatty acids, vitamin D and zinc—these are vital for optimal testosterone levels ^[40]. Research shows that diets with 75% healthy fats helped men achieve higher testosterone compared to low-fat diets ^[41].

Herbs that support hormone balance

Many herbs help balance hormones in ageing men. Ashwagandha root extract boosted testosterone by 18% after 8 weeks in one study ^[39]. Men who took 300 mg twice daily saw better testosterone levels ^[42]. Fenugreek seed extract increased testosterone by 12.2% in men between 43-70 years ^[43]. On top of that, Malaysian ginseng (Tongkat ali) shows promise for testosterone levels ^[44]. Garlic supplements might help improve testosterone levels too, though most studies come from animal research ^[42].

Natural sweeteners over refined sugar

Sugar wreaks havoc on testosterone levels ^[45]. Your liver turns excess sugar into fat, which stops the SHBG gene from controlling testosterone availability ^[11]. Therefore, natural alternatives help keep hormones balanced during andropause. Raw honey, monk fruit, or stevia work well because they don't cause the insulin spikes that lower testosterone while following an andropause diet.

Glass containers over plastic

BPA from plastic containers leaches into food and drinks ^[10]. These chemicals mess with hormone balance and might lower testosterone levels. Glass or stainless steel containers make better choices ^[46]. This swap eliminates exposure to xenoestrogens that compete with testosterone in your cells. Glass keeps food chemical-free and contains no BPA ^[10]. This change matters for men who care about their hormone levels and want to get a testosterone test.

Conclusion

Men over 60 face a tough challenge to keep their testosterone levels healthy. The natural ageing process causes hormonal decline, but food choices substantially impact this process. Your diet can speed up testosterone loss during andropause, especially when you have foods with trans fats, too much sugar, and hormone-disrupting compounds.

Smart food choices work as a powerful defence against age-related testosterone decline. You can maintain better hormonal balance by switching from processed foods to whole, organic options. It also helps to replace vegetable oils with healthy fats like olive oil and avocados that give your body the nutrients needed for testosterone production.

Your food container choices matter just as much as the food itself. Glass containers are safer than plastic ones that contain xenoestrogens and BPA. Picking organic meats without artificial hormones helps you avoid compounds that throw off your natural hormone balance.

Men who notice andropause symptoms should think over a detailed approach to hormone health. The first step is to avoid foods that kill testosterone and add foods that support it. Regular hormone tests help you track your levels and see if your diet changes work.

Making these dietary changes among other natural remedies can substantially boost your hormone health, energy, and life quality. Small but steady changes to eating habits work better than dramatic diet overhauls when dealing with andropause challenges.

Key Takeaways

Understanding which foods to avoid can help UK men over 60 maintain healthier testosterone levels during natural age-related decline.

• Trans fats in processed foods reduce testosterone by 15% - swap for olive oil and avocados rich in healthy fats • High-sugar foods cause 25% testosterone drops lasting two hours - choose natural sweeteners like stevia instead • Excessive alcohol (8+ drinks weekly) significantly lowers testosterone - moderation is key for hormonal health • Plastic food containers leak hormone-disrupting chemicals - store food in glass containers to avoid BPA exposure • Organic, hormone-free meat prevents exposure to growth promoters that interfere with natural testosterone production

Making these strategic dietary swaps, combined with reading food labels carefully and choosing organic options when possible, provides a practical foundation for supporting testosterone levels naturally. Regular testosterone testing can help monitor the effectiveness of these dietary changes alongside other lifestyle modifications during andropause.

FAQs

Q1. What are some common foods that can lower testosterone levels in older men? Some foods that may reduce testosterone levels include soy products, foods high in trans fats, excessive alcohol, sugary foods and drinks, and conventionally raised meat containing added hormones. Limiting intake of these foods can help support healthy testosterone levels.

Q2. How can men over 60 naturally boost their testosterone levels? Men over 60 can support healthy testosterone levels through regular exercise (combining aerobic and resistance training), maintaining a balanced diet rich in healthy fats and nutrients, getting adequate sleep, managing stress, and avoiding excessive alcohol consumption.

Q3. Which dietary factor has the most significant negative impact on testosterone? Trans fats found in processed and fried foods are considered one of the biggest testosterone killers. Research shows men consuming high amounts of trans fats had 15% lower testosterone levels compared to those eating minimal amounts.

Q4. Are eggs beneficial or harmful for testosterone production? Eggs, particularly egg yolks, can be beneficial for testosterone production when consumed in moderation. They contain nutrients that support hormone synthesis, including vitamin D and healthy cholesterol. However, excessive consumption should be avoided due to cholesterol concerns.

Q5. What are some practical food swaps to support testosterone levels? Practical food swaps include replacing trans fats with healthy fats like olive oil and avocados, using natural sweeteners instead of refined sugar, choosing organic and hormone-free meats, and storing food in glass containers rather than plastic to avoid hormone-disrupting chemicals.

References

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