Testosterone is an important hormone that impacts muscle mass, bone density, fat distribution, energy levels, and more in both men and women. There has been some debate around whether following a vegan diet leads to higher or lower testosterone levels.
When looking at the research, there are a few key things to consider:
- Plant-based diets tend to be higher in nutrients that can support healthy testosterone levels like zinc and magnesium. However, plant sources of these nutrients may be less bioavailable than animal sources.
- Vegans typically have lower BMI and body fat percentages, which correlates to higher testosterone. However, very low BMIs and body fat levels can negatively impact hormones.
- There are some concerns around low intake or absorption of nutrients like saturated fats, cholesterol and vitamin B12 on a vegan diet, which could negatively affect testosterone production.
Overall the research is mixed:
- Some studies have shown that vegan men have similar or slightly higher testosterone levels compared to omnivores. One study found 13% higher testosterone in vegan men.
- Other research has found no difference or lower testosterone in male vegans, especially those deficient in vitamins and minerals.
- Fewer studies have looked specifically at the impact of a vegan diet on women's hormones. Initial research shows potentially lower estrogen and higher testosterone levels.
It’s likely that testosterone levels among vegans can vary substantially based on:
- The quality and balance of the diet - getting adequate protein, healthy fats, vitamins and minerals is important.
- Body composition - very high or very low BMI and body fat levels can impact hormones.
- Lifestyle factors like sleep, stress management, and exercise.
- Use of supplements to support any potential nutrient deficiencies.
In summary, the impact of a vegan diet on testosterone levels is complex with research showing mixed results. Eating a nutrient-dense, balanced vegan diet tailored to individual needs gives the best chance for healthy testosterone levels over the long run.
If you’re struggling with symptoms of low testosterone like low energy, poor sleep,
low libido or changes in body composition,
consulting with a doctor who specializes in hormones and lifestyle medicine is important.
At
New Beginnings HRT Clinic, our integrative health doctors partner with patients to provide personalized care. We offer cutting-edge lab testing to assess hormone, vitamin and mineral levels. Based on these results, we develop customized treatment plans that can include:
- Diet and lifestyle changes
- Targeted nutritional supplements
- Bioidentical hormone therapy when appropriate
With an individualized approach focused on the underlying causes of
hormone imbalance, we’ve helped men and women successfully optimize energy, sexual health, body composition and quality of life.
Schedule a consultation today to discuss your health goals and explore potential treatment options. We accept most major insurance plans.
