Foods that Reduces Estrogen in Men

Estrogen and testosterone are hormones that occur naturally in the male and female body. Some research suggests that certain foods can affect the levels of these hormones.

Hormones are the body's chemical messengers. They play an essential role in libido mood health fertility and many other functions.
Some people think of estrogen as a "female hormone", but Both the male and the female bodies produce estrogen. If a man's estrogen levels are too high, health problems can arise.

In this article, we look at foods that can raise or lower the level of estrogen in the body, and examine the evidence for these claims.

Dispelling hormonal Myths

A 2016 study reports that the level of this hormone decreases by 2.0-30 percent each year after the age of 0.4.

For some men, this decrease leads to depression , decreased libido, erectile dysfunction and low energy. If a man has low testosterone levels, a doctor may recommend testosterone injections.

Some people fear that too many estrogens are the cause of low testosterone levels. This is a myth: estrogen and testosterone are not in conflict.

Estrogen is important for men's health. It is compatible with almost all areas of the body, including the brain, heart, bones, muscles and immune system.

However, if a man's estrogen levels are too high, it can cause a number of health problems, including obesity and depression.

Can Men Lower Their Estrogen Levels?

Many natural health websites and gurus say that certain diets can lower estrogen levels, but there is little research on these claims.

A handful of studies have indicated that certain foods can increase or decrease estrogen levels. However, there is little evidence that these foods can combat the health effects of high estrogen levels.

Some research suggests that, for example, natural estrogens in plants have no effect hormone levels in male bodies.

Talk to a doctor before making changes to your diet to reduce estrogen. The healthiest diet varies from person to person.

Foods that can lower estrogen

Some research suggests that certain foods can lower estrogen levels in the body. However, this research is often of poor quality or has affected animals instead of humans.

According to the conclusions of these studies, the following foods can lower estrogen levels:

Soy products

Soy products, including edamame and some meat substitutes, are particularly rich in vegetable estrogens. Estrogens found in plants are called phytoestrogens.

Early research raised concerns that phytoestrogens could increase estrogen levels in the body. However, they can have the opposite effect.

Phytoestrogens are weaker than the estrogens that the body produces. When plant estrogens get into the body's cells, the body's own estrogens are expelled.

In this way, consuming more phytoestrogens could lower a person's estrogen levels. Plant estrogens can also reduce the risk of diseases related to estrogen levels, including prostate cancer .


Cruciferous vegetables also contain high levels of phytoestrogens. This vegetable group includes:

  • cauliflower
  • Bok Choy
  • broccoli
  • cabbage

Cruciferous vegetables also contain a high proportion of isoflavones, which are a type of estrogen. The results of several studies suggest that isoflavones can prevent the body from converting testosterone to estrogen .


Certain types of mushrooms such as the white button and portobello can increase a person's testosterone levels and lower estrogen levels.

Curcumin and Turmeric

Turmeric contains a chemical called curcumin.

A study on 2013 He found that curcumin can lower estrogen levels. However, the researchers noticed this result in cells outside the body, so they're not sure if curcumin has the same effect on humans.

A 2014 study He found that large doses of curcumin increased testosterone levels in rats.

Avoid meals

According to some research, the following foods can increase estrogen levels in humans:

Milk and meat

All animal products contain traces of estrogen, since male animals also produce the hormone.

Many farms give females, especially cows, high estrogen doses to increase the amount of milk they produce. Eating these products can increase a person's estrogen levels. 

A person may want to switch to alternative sources of milk and protein, or buy meat and dairy products from farms that don't give animals estrogens.


Alcohol consumption can increase estrogen levels in the blood, which can increase the risk of breast cancer.

Alcohol can also increase some effects of low testosterone. For example, alcohol is high in calories and can lead to weight gain.


Some grains contain a fungus called zearalenone, which can increase estrogen production. Researchers in Europe, where the fungus is common, found that 32 percent of more than 5,000 mixed grain samples were contaminated .

There is currently no guarantee that a product is free from zearalenone. If you want to avoid this, you should limit the consumption of cereals such as barley, wheat, rice and corn.


Legumes such as lentils, peanuts and chickpeas have many health benefits. For example, they contain a fair amount of protein, which makes them a popular meat alternative.

Legumes also contain phytoestrogens . Especially in high doses, these foods can increase estrogen levels in humans.

Legumes can support heart health and reduce the risk of metabolic syndrome. Instead of cutting them off from your diet, eat small portions a few times a week.

Other ways to lower estrogen levels

Anyone who is concerned about their testosterone or estrogen levels should consult a doctor before attempting to increase it.

Some people benefit from hormone injections. Testosterone therapy can be particularly beneficial.

Few researchers have explored natural ways to reduce estrogen. However, the results of some studies suggest that physical activity can lower estrogen levels in some women.

For example, a 2011 study found that regular exercise lowers estrogen and progesterone levels in women at high risk of breast cancer .

In addition, certain man-made products contain chemical compounds called xenoestrogens that mimic estrogen in the body. Exposure to these chemicals can also increase your risk of cancer and endocrine diseases.

Many plastics contain xenoestrogens. If you want to be less exposed to these chemicals, you should avoid plastic products such as bottles and food storage containers if possible.

Men who are concerned about the effects of high estrogen levels can benefit from a change in their healthy lifestyle, e.g.

  • Reduction in the amount of calories in the diet
  • sleep more
  • See a therapist to control symptoms of depression or anxiety
  • go to couple therapy


There are many myths about the balance of estrogen and testosterone, especially in alternative health and bodybuilding communities.

Various diets promise to lower estrogen levels, but these claims are often lacking scientific evidence.