Do vegans have higher testosterone?
Multiple studies have investigated if plant-based diets are associated with higher testosterone levels in men. Here is a summary of some key research findings:
- A 2021 study published in PLOS ONE analyzed data from over 14,000 American adult men. It found that vegan men had the highest testosterone levels on average, followed by vegetarians, pescatarians, and meat eaters. The differences were small but statistically significant.
- A 2020 study in the European Journal of Clinical Nutrition examined testosterone levels in 153 meat-eating, vegetarian and vegan men in Austria. Vegans had 13% higher testosterone than meat eaters on average. The authors propose plant proteins and soy isoflavones in vegan diets may support testosterone production.
- However, other studies found no significant differences in testosterone between vegetarian/vegan and omnivorous men:
- A 2018 study of over 800 British men (European Journal of Clinical Nutrition).
- A 2016 Brazilian study of 200 male athletes (Journal of the International Society of Sports Nutrition).
- There are a few potential reasons why plant-based diets may be linked to higher testosterone:
- Higher intake of cholesterol and saturated fats in meat and dairy may suppress testosterone.
- Some research suggests soy foods boost testosterone partly by reducing sex hormone binding globulin (SHBG) which binds and inhibits testosterone.
- More fiber and micronutrients like zinc in plant foods may support testosterone synthesis.
In summary, current research on the effects of vegetarian and vegan diets on male testosterone levels is mixed. Some studies, but not all, suggest:
- Vegans may have a small edge for testosterone over vegetarians and meat eaters. Differences based on large population data are generally modest though.
- Both fiber and soy isoflavones are hypothesized contributors to slightly higher testosterone.
Of course, there are many other lifestyle, health and genetic factors influencing testosterone levels too. More research is still needed on the hormonal impacts of plant-based diets. But for men looking to optimize testosterone, eating more fruits, vegetables, whole grains and lean plant proteins is unlikely to hurt and may help.
