As a certified fitness coach, I always ensure that my clients keep their levels of testosterone in check, which in turn helps them gain and maintain their muscle mass, improve their sexual drive, and boost their strengths.
As some of my clients suffered from high testosterone levels, I took my time to go through a vast amount of research to get information on supplements that would help them lower their T levels.
I will discuss my findings in this article.
Let's get right into it.
Quick Summary
- Zinc, flaxseed, mint, and omega-3 are some supplements that can effectively lower testosterone levels.
- Excess testosterone can cause puberty to start early, and cause dysfunction in areas that testosterone controls.
- A trial with 25 prostate cancer patients demonstrated that flaxseed supplementation, combined with a low-fat diet, significantly lowered testosterone levels.
- In my experience, the consumption of supplements must be controlled and without abuse, since many times the damage can be irreversible.
What Supplements Lower Testosterone in Males?
The supplements that lower testosterone in males include zinc, flaxseed, vitamin D, omega-3 fish oil, diindolylmethane, turmeric, and mint.
Below are some of our recommended supplements to help you decrease your testosterone levels.
Zinc
According to a National Library of Medicine report, Zinc, as one of the natural anti-androgen supplements, helps balance the testosterone levels in the body [1].
The Library explains that it also blocks the enzyme 5-alpha-reductase, which converts testosterone to dihydrotestosterone (DHT) [2].
Another National Library of Medicine report indicates that Thyroid hormones have a variety of vital functions in the body, like metabolism, maturation, and body temperature [3].
Zinc aids the body in maintaining appropriate thyroid function by creating thyroid-releasing hormones inside the brain. Men who are zinc deficient may not create sufficient amounts of these hormones. This can also affect testosterone levels.
The recommended dose is 30-50 mg consumed immediately after a meal.
You should, however, not take zinc on an empty stomach, as it could make you nauseous.
Flaxseed
Flaxseeds are testosterone-killing foods that are known to be natural anti-androgen supplements high in heart-healthy lipids, fiber, and essential minerals and vitamins.
Their high lignan content, which binds to testosterone leading to its expulsion from the body, is a key factor [4]. The National Library of Medicine explains that they also contain omega-3 fatty acids linked to reduced testosterone [5].
A trial with 25 prostate cancer patients showed that flaxseed supplementation, coupled with reduced fat intake, significantly lowered testosterone levels [6].
Vitamin D
Vitamin D is an important fat-soluble vitamin required for bone strength. It also has anti-androgen characteristics that may help to reduce testosterone naturally.
It appears to work through a unique vitamin D receptor (VDR) found in human reproductive organs.
D vitamins are natural anti-androgens that function as regulators of several enzymes, especially those responsible for controlling the production of adrenal sex hormones created in adrenal glands. This, in turn, results in adequate testosterone production [7].
While best gained from the sun, you may want to use Vitamin D supplementation in a cloudy region during the winter months since it is not abundant in many dietary sources.
Omega 3 Fish Oil
Omega-3 fatty acids, essential for their anti-androgen properties, can naturally lower serum testosterone.
The best dietary sources are fish like salmon, sardines, and tuna. Walnuts and chia seeds are plant-based alternatives, though their omega-3s are less efficiently absorbed compared to fish sources.
Omega-3 fatty acids can naturally reduce testosterone levels by exhibiting anti-androgen traits and improving insulin resistance, aiding blood sugar control [8].
Diindolylmethane (DIM)
So, what is DIM? Diindolylmethane is a naturally occurring chemical produced during the digestion of plants like broccoli and kale.
DIM helps to block the aromatase enzyme, which converts testosterone to estrogen.
According to the National Library of Medicine, DMIs are natural anti-androgen supplements that aid in lowering free testosterone levels in the body and better managing the symptoms associated with excessive T levels [9].
Turmeric
Turmeric is yet another excellent supplement to decrease testosterone naturally. Curcumin, the foundational element of turmeric, has anti-inflammatory effects [10].
This is important because inflammation can occur in persons with high free testosterone levels due to hormonal and vitality effects.
Related: Does Turmeric Increase Testosterone?
Mint
Spearmint and peppermint, both herbs from the mint group, are natural anti-androgen supplements that have been found to affect testosterone directly.
One 30-day study found that daily consuming spearmint green tea decreases testosterone levels considerably [11].
Similarly, animal research discovered that giving rats spearmint essential oil for 20 days decreased their serum testosterone levels [12].
However, high-quality human research focusing on both sexes is required to determine how mint impacts testosterone levels in both males and females.
What Are the Effects of High Testosterone in Men?
As a coach, I've seen men with high testosterone struggle with aggression and low sperm count. Excess testosterone can cause several issues:
- Mood swings, including irritability or aggression.
- Decreased sexual drive and performance.
- Acne outbreaks from disrupted skin oil production.
- Altered hair growth, like excessive body hair or baldness.
- Higher "bad" cholesterol levels, raising the risk of heart issues.
- Greater chances of sleep disturbances and infertility.
"Elevated testosterone can cause irritable and aggressive behavior, increased acne, and worse sleep apnea. You may experience reduced sperm count and shrinking testicles if you have an excess of testosterone in your blood."
- Joseph Brito, Doctor of Medicine
In our experience, most of our clients who had high testosterone levels suffered muscle mass loss, lack of sleep, and loss of energy.
FAQs
How Can Men Reduce High Testosterone Levels?
Men can reduce high testosterone levels by supplementing with zinc, mint, flaxseed, and vitamins.
Does Zinc Lower Testosterone?
Yes, zinc lowers testosterone by raising the progesterone hormone that blocks the functions of androgens.
Is There a Pill to Lower Testosterone?
Yes, there is a pill to lower testosterone known as the Luteinizing hormone-releasing hormone (LHRH). It reduces the amount of testosterone produced by the testicles.
What Are the Chemicals That Lower Testosterone?
Chemicals found in plastics, personal care products, and certain foods that disrupt hormonal balance by mimicking estrogen can lower testosterone. Exposure to phthalates, parabens, and phytoestrogens in soy products can decrease testosterone production, potentially affecting fertility and overall health.
What Kind of Plastic Lowers Testosterone?
Plastics that contain increased phthalate concentrations can lower testosterone.
Does Shampoo Lower Testosterone?
Yes, shampoo lowers testosterone as it contains phthalate, a testo-decreasing chemical.
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