Foods That May Lower Testosterone: What Evidence Shows

Spearmint and mint tea: modest evidence, mostly in women

Spearmint (and to a lesser extent peppermint) is one of the most frequently cited "testosterone-lowering" foods, largely because of its anti-androgenic reputation in herbal medicine for conditions like hirsutism (excess hair growth) in women. Small clinical studies in women with polycystic ovary syndrome (PCOS) have found that regular spearmint tea consumption was associated with reduced measures of androgen activity and improved hirsutism scores over several weeks.

The evidence in men is far thinner. Much of the supporting data for a testosterone-lowering effect in males comes from animal studies (notably in rats) rather than controlled human trials, and the doses and preparations used in those studies don't map cleanly onto a cup of tea. Evidence grade: low-to-moderate in women with PCOS; weak/preliminary in men. Occasional mint tea is very unlikely to meaningfully affect a man's testosterone, but habitual, concentrated use (e.g., spearmint extract supplements) is less studied and shouldn't be assumed to be inert.

Licorice root: a real but typically small and reversible effect

Licorice root contains glycyrrhizin, a compound that has been shown in small controlled studies to modestly reduce testosterone in men, likely by inhibiting an enzyme involved in testosterone synthesis. One frequently cited small trial found a measurable, though not dramatic, drop in testosterone in healthy men after several days of licorice consumption, with levels returning to baseline after stopping. Evidence grade: moderate — this is one of the better-supported effects on this list, but the studies involved fairly high, sustained intake of licorice root (not the small amount in licorice-flavored candy in most countries, where true licorice extract is often minimal or absent).

Separately, high licorice intake is also well-documented to raise blood pressure and lower potassium due to its effect on a cortisol-related enzyme, which is a more immediate safety concern than any testosterone effect for most people.

Flaxseed and lignans: mixed and largely reassuring findings

Flaxseed is high in lignans, plant compounds that are metabolized by gut bacteria into enterolactone and enterodiol, which have weak estrogen-like activity and can bind sex hormone-binding globulin (SHBG). This has led to a persistent claim that flaxseed lowers testosterone. In practice, the human research is mixed: some small studies (often in the context of prostate health research) have looked for testosterone changes with flaxseed supplementation and found little to no significant effect on total testosterone in men, while a smaller number of studies report modest changes.

Evidence grade: weak/inconsistent. Flaxseed's better-established benefits — fiber, omega-3 alpha-linolenic acid, and lignans' antioxidant properties — are on firmer scientific ground than any testosterone-lowering claim, and there's no strong evidence that typical dietary amounts (a tablespoon or two per day) meaningfully suppress testosterone in men.

Soy and phytoestrogens: largely reassuring, despite the reputation

Soy is probably the most persistently rumored "testosterone killer" food, due to its isoflavones (genistein and daidzein), which are phytoestrogens that weakly bind estrogen receptors. However, this is one area where the research base is actually fairly large — and it consistently does not support a meaningful testosterone-lowering effect. A well-known meta-analysis of controlled trials in men found that neither soy foods nor isoflavone supplements significantly altered total or free testosterone levels compared to controls. Evidence grade: reassuring / effect not supported at typical dietary intakes. This is a case where the popular claim substantially outpaces what controlled human studies actually show.

Alcohol: the most consistently supported effect on this list

Of everything covered here, alcohol has the most consistent human evidence for lowering testosterone, particularly with heavy or chronic use. Alcohol can impair testicular Leydig cell function directly, disrupt the hypothalamic-pituitary-gonadal (HPG) axis, and, with long-term heavy use, contribute to liver changes that further affect hormone metabolism. Studies of men with alcohol use disorder consistently show lower testosterone levels compared to non-drinkers, and even acute heavy drinking has been shown to produce short-term testosterone suppression in controlled studies. Evidence grade: moderate-to-strong, dose-dependent. Light-to-moderate occasional drinking has much less clear evidence of an effect; the clearest signal is with heavy or chronic consumption.

Putting it in perspective

Across all of these, the pattern is similar: real biological mechanisms exist, small studies show modest effects (most convincingly for licorice and heavy alcohol use), but the magnitude is generally far smaller than what's implied by headlines or supplement marketing. None of these foods, at ordinary dietary intake, are a substitute for a proper medical evaluation if you suspect clinically low testosterone. Diet is one lever among several — sleep, body weight, and overall health tend to matter more. For factors more strongly associated with healthy testosterone levels, see our guide to increasing testosterone, and if symptoms persist, consider a full hormone panel.

How to test testosterone at home

You don't need a lab appointment to check your own testosterone — a few at-home kits mail you a collection kit and return physician-reviewed results online within days:

Everlywell At-Home Testosterone Collection Kit for Men, Measures Total Testosterone Level for Accurate Results from CLIA-Certified Labs, Ages 18 Plus

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EqualDx 3-in-1 Androgen Test – at-Home Sample Collection Kit | Measure Total T, Free (Active) T & SHBG for Wellness Tracking | CLIA Lab Tested | Painless Collection

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Prefer to order direct? The Everlywell Testosterone Test uses a CLIA-certified lab, physician-reviewed results, and prepaid return shipping.