Scientists reviewed how different eating patterns affect testosterone, a hormone important for health. They found that what you eat really matters. Ketogenic diets (low-carb, high-fat) may help boost testosterone by providing building blocks your body needs. Mediterranean diets with olive oil and fish appear beneficial too. Vegetarian diets might lower testosterone because they’re low in fat, though they have other health benefits. Western diets with lots of processed foods and sugar seem to hurt testosterone levels. The research suggests that changing your diet could be a helpful way to naturally support healthy hormone balance, especially if you’re having problems.

The Quick Take

  • What they studied: How four different eating styles (ketogenic, vegetarian, Mediterranean, and Western) affect testosterone levels in the body
  • Who participated: This was a review of existing research studies, not a new experiment with participants. Scientists looked at data from many previous clinical studies to find patterns
  • Key finding: Different diets affect testosterone in different ways: ketogenic and Mediterranean diets appear to support healthy testosterone, while Western diets (high in processed foods and sugar) seem to lower it. Vegetarian diets may reduce testosterone but offer other health benefits
  • What it means for you: If you’re concerned about testosterone levels, the foods you choose matter. Eating more like a Mediterranean diet (olive oil, fish, vegetables) or considering a ketogenic approach may help, but talk to your doctor before making big diet changes, especially if you have hormone concerns

The Research Details

This research is a systematic review, meaning scientists looked at many published studies about diet and testosterone to find common patterns and conclusions. Instead of doing one new experiment, they analyzed what other researchers had already discovered. They focused on four popular eating patterns: ketogenic (very low carbs, high fat), vegetarian (no meat), Mediterranean (olive oil, fish, vegetables), and Western (processed foods, lots of sugar and unhealthy fats). For each diet type, they examined how it affects testosterone through different biological pathways—basically, the chemical processes in your body that control hormone levels.

The researchers looked at how different nutrients in these diets work. They studied macronutrients (carbs, fats, proteins) and micronutrients (vitamins, minerals, plant compounds). They also investigated the mechanisms—the ‘why’ behind how food affects hormones. This approach helps create a scientific foundation for understanding which eating patterns might naturally support healthy testosterone.

Understanding how diet affects testosterone is important because this hormone influences muscle, bone health, mood, and energy in both men and women. Many people want to optimize their testosterone naturally before considering medical treatments. By reviewing all the available research together, scientists can give clearer guidance about which foods and eating patterns actually work, rather than relying on individual studies that might show conflicting results.

This is a review article, which means it summarizes existing research rather than presenting new experimental data. The strength of the conclusions depends on the quality of the studies reviewed. The research appears thorough in examining multiple dietary patterns and the biological mechanisms involved. However, because this is a review rather than a new study with participants, the findings represent what current evidence suggests rather than definitive proof. Individual studies on this topic may have different sample sizes and quality levels, which affects how confident we can be in the overall conclusions.

What the Results Show

Ketogenic diets appear to support testosterone production by providing cholesterol, which is the raw material your body uses to make testosterone. These diets may also reduce inflammation markers (TNF-α and IL-6) that can interfere with hormone balance. The high fat content gives your body what it needs to build hormones effectively.

Mediterranean diets show promise through multiple beneficial compounds. Olive oil contains oleocanthal, which reduces inflammation. The diet’s antioxidants (like resveratrol from red wine and grapes) help protect cells from damage and support the biological pathways that make testosterone. This diet appears to work through multiple beneficial mechanisms working together.

Vegetarian diets present a mixed picture. Because they’re low in fat and high in fiber, they may reduce the cholesterol available for testosterone production, potentially lowering hormone levels. However, the abundant antioxidants in plant-based foods protect reproductive health and reduce oxidative stress, which is cell damage from harmful molecules.

Western diets (typical American diet with processed foods, excess sugar, and unhealthy fats) appear harmful to testosterone. Excess weight from this diet increases inflammation and changes how the body handles iron, both of which can damage the cells that produce testosterone. The high sugar and fat intake may also stress cells in the testes, where testosterone is made.

The research identified several secondary findings about how diet affects hormone-related processes. Ketogenic diets may suppress hunger hormones, which could help with weight management—important because excess weight is linked to lower testosterone. Mediterranean diets enhance the body’s natural antioxidant defenses in the testes specifically. Western diets increase production of leptin (a hormone that signals fullness) and other inflammatory compounds that interfere with testosterone production. The research also suggests that maintaining proper iron balance through diet is important for testosterone health, something often overlooked in discussions about this hormone.

This review builds on decades of research showing that diet affects hormone levels. Previous studies have shown connections between specific nutrients and testosterone, but this review is valuable because it compares four complete dietary patterns side-by-side. It confirms what many smaller studies have suggested: that the Mediterranean diet is generally beneficial for health, including hormone health. The findings about ketogenic diets and testosterone are newer and less established than Mediterranean diet research. The negative effects of Western diets on testosterone align with broader research showing this eating pattern harms many aspects of health.

This is a review of existing studies, not new research with participants, so the conclusions are only as strong as the studies reviewed. The research doesn’t specify exactly how many studies were analyzed or their quality. Individual studies on diet and testosterone may have used different methods, making it hard to compare results directly. The review focuses on biological mechanisms but doesn’t provide clear numbers about how much each diet changes testosterone levels. Additionally, testosterone is affected by many factors beyond diet—exercise, sleep, stress, and genetics all play roles—and this review focuses mainly on the dietary component. Results may vary significantly between individuals based on their unique biology.

The Bottom Line

If you’re interested in supporting healthy testosterone through diet, consider adopting more Mediterranean-style eating (olive oil, fish, vegetables, nuts, whole grains) as a first step—this has strong evidence for overall health benefits. If you’re considering a ketogenic diet, discuss it with your doctor first, as it’s a significant change and may not be appropriate for everyone. Avoid excessive processed foods, added sugars, and unhealthy fats typical of Western diets. These recommendations have moderate confidence because they’re based on reviewing existing research rather than new studies. They work best as part of a broader healthy lifestyle including exercise, good sleep, and stress management.

Men concerned about testosterone levels, people trying to optimize their health naturally, and anyone with diagnosed hormone imbalances should pay attention to these findings. Athletes and fitness enthusiasts interested in natural performance support may find this relevant. People with metabolic conditions like diabetes or obesity should discuss dietary changes with their healthcare provider. This research is less directly applicable to women, though testosterone plays a role in female health too. Anyone taking hormone medications should consult their doctor before making major diet changes, as food can interact with medications.

Don’t expect overnight results. Dietary changes typically take 4-12 weeks to noticeably affect hormone levels, though some biological changes may begin within 2-3 weeks. Significant weight loss from diet changes may take several months but can substantially improve testosterone. The longer you maintain a supportive diet, the more stable the benefits become. Individual responses vary—some people may see changes faster than others based on their genetics and starting health status.

Want to Apply This Research?

  • Track daily food intake using the app’s food logging feature, specifically noting: servings of olive oil and fish (Mediterranean pattern), carbohydrate and fat ratios (ketogenic pattern), or processed food and added sugar intake (Western pattern). Also log energy levels and mood weekly, as these often correlate with testosterone changes before formal testing
  • Start by replacing one meal per day with Mediterranean-style foods: use olive oil in cooking, add fish twice weekly, increase vegetables, and choose whole grains. Use the app’s meal planning feature to build Mediterranean recipes and set reminders for grocery shopping. Track which meals make you feel most energetic as positive reinforcement
  • Use the app to monitor trends over 8-12 weeks: track energy levels, workout performance, mood, and sleep quality weekly. These are practical indicators of testosterone changes you can measure without blood tests. If using the app’s integration with fitness trackers, note changes in muscle recovery and workout capacity. Consider getting blood work done at the 8-12 week mark to objectively measure testosterone changes and adjust your approach if needed

This review summarizes scientific research about how diet may affect testosterone levels. It is not medical advice and should not replace consultation with a healthcare provider. Testosterone levels are influenced by many factors including genetics, age, exercise, sleep, and stress—diet is just one component. If you have concerns about your testosterone levels, abnormal symptoms, or are taking medications, consult your doctor before making significant dietary changes. This research is based on reviewing existing studies and does not represent definitive proof that specific diets will change your testosterone levels. Individual results vary significantly. Anyone with diagnosed hormone disorders should work with their healthcare provider on any dietary modifications.