Sugar can lower testosterone levels by up to 25 %. If you consume large amounts of sugar-sweetened drinks (442 kcal/day or more), you run a 2.3 times higher risk of low testosterone levels. This is due to insulin resistance, inflammation and weight gain, which disrupt hormonal balance.
Quick facts:
- Direct effect: Testosterone levels drop quickly after sugar intake and can stay low for up to two hours.
- Long-term impact: Regular high sugar intake increases the risk of hormonal imbalances and diseases such as diabetes.
- Belly fat: Excess sugar is converted into fat, which leads to increased oestrogen production and lower testosterone.
- Recommendations: Reduce added sugar, choose healthy fats (e.g. olive oil, avocado) and consider natural supplements such as Tongkat Ali.
Reducing sugar intake, eating the right fats and managing stress are crucial for protecting your testosterone levels and your hormonal health.
Research findings: The effects of sugar on testosterone levels
Immediate effects of sugar on testosterone
When sugar is consumed, testosterone levels drop quickly. This is due to the immediate release of insulin. A 2013 study showed that both total and free testosterone levels decreased after participants were given glucose orally.
An extensive experiment at Massachusetts General Hospital examined the effects of a 75-gram glucose tolerance test on 74 men aged 19–74. The result? Testosterone levels decreased by 25 %, and this effect persisted for up to two hours. In addition, at least ten of the 66 men with normal levels at the start turned out to have testosterone levels classified as low.
These acute changes can lead to even bigger problems if sugar intake remains high over time.
Long-term sugar intake and testosterone decline
For men who regularly consume sugar-sweetened drinks, the risk of low testosterone levels is considerably higher. One study showed that those who drank beverages equivalent to 442 kcal per day or more were 2.29 times more likely to have low testosterone compared with those who consumed 137 kcal per day.
"SSB consumption is significantly associated with low serum testosterone in men 20–39 years old in the United States." - Liang Chen et al.
The long-term impact is due to factors such as insulin resistance and inflammation. Sugar-rich diets, especially those containing fructose or high-fructose corn syrup, can cause these conditions. This in turn increases the risk of metabolic and cardiovascular diseases, which indirectly affect testosterone levels.
A 2020 study that included 356 men with type 2 diabetes and low testosterone showed that testosterone replacement treatment improved both blood sugar control and insulin resistance. A third of the participants even experienced remission of their diabetes, and the majority reached their HbA1c targets.
Beyond these long-term effects, it is also important to understand how different types of sugar affect the body and hormonal balance.
Added sugar versus natural sugar
Sugar-sweetened drinks are one of the largest sources of added sugar. They not only contribute to weight gain and an increased risk of diabetes and cardiovascular disease, but have also been shown to directly affect testosterone production negatively.
Natural sugar, such as that found in fruit, on the other hand, has a different effect. Eating 1–2 pieces of fruit a day is beneficial because they contain fibre, vitamins and minerals. These nutrients help slow down the absorption of sugar, giving a more stable insulin response.
The problems arise with excess fructose from added sugar in processed foods and sweets. This affects the liver in a way similar to alcohol and can also weaken the immune system.
Researchers emphasize that it is the amount of added sugar and its rapid absorption that create hormonal problems, not the natural sugar in moderate amounts of fruit.
Three ways to increase your testosterone
Sugar, weight gain and testosterone levels
A high and regular sugar intake does not only affect the body in the short term – it can also lead to weight gain, which in turn lowers testosterone levels further. In fact, excessive sugar intake often creates a vicious circle in which increased fat accumulation and hormonal imbalances reinforce each other. One study shows that men who consumed large amounts of sugar-sweetened drinks daily (442 kcal or more) were 2.3 times more likely to have low testosterone levels compared with those who consumed 137 kcal or less.
The link between sugar and hormonal imbalance
When sugar is consumed in large amounts, especially via sugar-sweetened drinks, the risk of weight gain increases markedly. What happens is that excess sugar is converted into fat, especially in the abdominal area. This belly fat produces oestrogen, which counteracts testosterone and creates a hormonal imbalance that is hard to break.
The role of inflammation in lowering testosterone
Belly fat is not just a storage place for energy – it is also a source of inflammation. Research has shown that larger amounts of belly fat and a higher body mass index (BMI) are strongly linked to lower levels of free testosterone. One study showed negative correlations between free testosterone and BMI (r = -0.65), waist circumference (r = -0.70) and waist-to-hip ratio (r = -0.67). In addition, there was a particularly strong link between the inflammation marker CRP and low testosterone levels (r = -0.82).
Insulin resistance and its impact on testosterone
A high sugar intake can also lead to insulin resistance, which negatively affects testosterone production. When insulin levels are high, the production of SHBG (sex hormone binding globulin), a protein that binds to both oestrogen and testosterone, decreases. Lower SHBG levels mean that more oestrogen becomes active, which worsens the hormonal imbalance.
The hormonal effect of belly fat
An animal study provides further insight into how diet affects the body. Rats fed a diet rich in sugar and fat developed considerably more belly fat than the control group. In these rats, belly fat made up 5.36 % ± 0.39 % of body weight, compared with 2.38 % ± 0.21 % in the control group. This belly fat produces not only oestrogen but also inflammatory substances that further push down testosterone levels.
Long-term effects
The combined effect of weight gain, inflammation and insulin resistance creates a negative spiral. Low testosterone levels make it harder to build muscle and burn fat, which in turn contributes to further weight gain. Men with a BMI of 25 kg/m² or higher run a considerably greater risk of having low testosterone levels than men with a lower BMI. To break this cycle, more research is needed on how weight loss and improved insulin sensitivity can affect testosterone levels.
How sugar disrupts hormone production
A high intake of sugar can upset hormonal balance through several metabolic mechanisms, which in turn affects the body's testosterone production. Here we go through how this affects lipid metabolism and stress hormones.
Insulin resistance and testosterone production
Excessive sugar intake can lead to insulin resistance, which raises blood sugar levels and lowers testosterone. This is particularly evident in men with type 2 diabetes. Research shows that men with impaired glucose tolerance often have considerably lower testosterone levels. In addition, studies have found a link between low testosterone levels and higher insulin resistance. These associations suggest that insulin resistance can negatively affect testosterone production and contribute to conditions such as hypogonadism.
Impact on lipid levels and hormone production
Sugar intake can also disrupt the body's lipid profile, which affects hormone production. When the liver breaks down an excess of sugar, it is converted into lipids, which in turn can reduce levels of SHBG (sex hormone-binding globulin) in the blood. SHBG plays an important role in regulating testosterone and oestrogen. Dr. Geoffrey Hammond, scientific director at the Child & Family Research Institute, puts it like this:
"We discovered that low levels of SHBG in a person's blood mean that the metabolic state of the liver is out of balance – due to poor diet or impaired liver function – long before there are any symptoms of disease."
When SHBG levels fall, hormonal balance is disrupted, meaning that less testosterone becomes available to the body. To put this in perspective, people in North America consume on average about 33 kg of refined sugar and a further 20 kg of high-fructose corn syrup per year.
Cortisol and stress hormones
Sugar affects not only metabolism but also the body's stress response. A high sugar intake can increase the production of cortisol, creating a vicious circle of stress and increased sugar cravings. High cortisol levels, whether due to stress or sugar consumption, can lower testosterone production. One study showed that people with type 2 diabetes had both higher cortisol levels and lower testosterone levels. Stress-induced cortisol release can also reduce testosterone production.
Chronic stress and high cortisol levels can disrupt the hypothalamic-pituitary-testicular axis, which is crucial for testosterone regulation. Cortisol can reduce the production of luteinizing hormone (LH), which is necessary for testosterone formation, and increase the activity of the enzyme aromatase, which converts testosterone into oestrogen. In addition, a diet rich in sugar can trigger stress reactions that negatively affect sleep, mood and immune function by raising cortisol levels.
Dietary changes to protect testosterone from sugar
Protecting your testosterone levels from the negative effects of sugar is about making smart dietary choices that promote hormonal balance. Sugar's link to weight gain, insulin resistance and inflammation can create a downward spiral that affects testosterone negatively. Research indicates that a high consumption of sugary drinks is associated with an increased risk of low testosterone levels.
Reduce processed sugar and refined carbohydrates
To maintain a healthy hormonal balance, it is important to reduce your intake of added sugar and refined carbohydrates. Products such as sugar-sweetened drinks, pastries and processed food often contribute to hormonal imbalance. Instead, you can choose wholegrain products that provide an even supply of energy without causing the blood sugar swings that can disrupt hormone production.
Choose the right fats for hormonal balance
Fat plays a central role in the production of hormones, including testosterone. A 2021 review showed that low-fat diets can lead to reduced testosterone levels. Research has also found that a diet in which 40% of calories come from fat is more beneficial for testosterone production than a diet with only 20% fat.
Foods such as oily fish, including salmon, mackerel and sardines, are excellent sources of omega-3 fatty acids that contribute to hormonal balance. Extra virgin olive oil, rich in monounsaturated fats and vitamin E, has been shown to raise testosterone levels. A Moroccan study of 60 young men showed that daily consumption of about 25 millilitres of olive oil increased testosterone levels by 17% and LH levels by 42% after three weeks. Avocado is also a fantastic source of healthy fats as well as magnesium and boron, both of which can support testosterone levels.
Natural supplements that support testosterone
When dietary changes are not enough, natural supplements can provide extra help. Tongkat Ali is a supplement that has been shown to restore normal testosterone levels, especially in people suffering from stress, poor diet or intense training. One study showed that 200 mg Tongkat Ali daily normalized testosterone levels in over 90% of participants within one month. It has also been shown to reduce the stress hormone cortisol by 16% and increase testosterone levels by 37%, which also contributed to improved mood.
Another supplement, Fadogia Agrestis, has shown potential in animal studies to increase testosterone levels. Tongkatbutiken offers high-quality versions of both supplements, making them a valuable addition for those who want to support their hormonal balance.
Shawn M. Talbott from SupplementWatch summarizes the benefits of Tongkat Ali:
"These results indicate that daily supplementation with tongkat ali root extract improves the stress hormone profile and certain mood parameters, suggesting that this 'ancient' remedy may be an effective way to protect the body from the detrimental effects of 'modern' chronic stress, which may include general daily stress as well as the stress of dieting, sleep deprivation and exercise training."
By combining these strategies, you can strengthen the body's defences against the harmful impact of sugar on hormonal balance.
Summary: The impact of sugar on testosterone – key points
Research shows that a high intake of sugar can lower testosterone levels by up to 25 %. Men who consume large amounts of sugar-sweetened drinks (equivalent to 442 kcal per day or more) also run a 2.3 times higher risk of low testosterone levels. This can create a negative spiral by contributing to insulin resistance and increased inflammation.
To break this negative impact, dietary changes are crucial. By reducing your intake of processed sugar and refined carbohydrates, while adding more healthy fats from, for example, oily fish, olive oil and avocado, you can support the body's hormonal balance.
Natural supplements can also play an important role. Tongkat Ali, available via Tongkatbutiken, has been shown to be effective in balancing hormones. Clinical studies show that a daily intake of 200 mg Tongkat Ali normalized testosterone levels in over 90 % of participants within one month. At the same time, cortisol levels decreased by 16 %, while testosterone increased by 37 %.
"These results indicate that daily supplementation with tongkat ali root extract improves the stress hormone profile and certain mood parameters, suggesting that this 'ancient' remedy may be an effective way to protect the body from the detrimental effects of 'modern' chronic stress, which may include general daily stress as well as the stress of dieting, sleep deprivation and exercise training."
Tongkatbutiken offers high-quality products such as Tongkat Ali and Fadogia Agrestis, which are scientifically developed to help men restore their hormonal balance. This is particularly useful for those affected by stress, poor eating habits or intense training.
Small changes in everyday life can produce big results. Reducing your sugar intake and giving your body the right nutrients are simple steps towards restoring hormonal balance, improving well-being and boosting performance.
FAQs
How does sugar intake affect testosterone levels and how quickly does it happen?
After eating about 75 grams of sugar, testosterone levels can drop by up to 25 % within just 30 minutes. This decrease can last for up to two hours before levels return to normal.
This happens because sugar intake affects the body's hormonal balance, especially insulin, which in turn can disrupt testosterone production. If you want to keep your testosterone levels stable, it can be a good idea to cut down on sugar and instead focus on a balanced diet that promotes hormonal health.
How does regular consumption of sugar-sweetened drinks affect testosterone levels in the long term?
How sugar-sweetened drinks affect testosterone levels
Drinking sugar-sweetened drinks regularly can negatively affect testosterone levels in men. Research has shown that a high sugar intake can increase the risk of low testosterone levels, especially among younger men aged 20–39. One study showed that men who consumed over 442 kcal per day from sugar-sweetened drinks were more than twice as likely to have low testosterone levels compared with those who drank less than 137 kcal per day.
In addition, a high intake of sugar can lead to insulin resistance, which can further impair the body's ability to produce testosterone. To support a healthy hormonal balance, it is therefore wise to reduce your consumption of sugar-sweetened drinks and choose more nutritious alternatives instead.
Can natural supplements help balance testosterone levels after high sugar consumption?
Yes, there are natural supplements that can help balance testosterone levels after high sugar consumption. Zinc, vitamin D and magnesium are three key nutrients that play an important role in hormonal balance. Zinc, which is crucial for testosterone production, is found in foods such as oysters and beef. Vitamin D, which the body can get from the sun or through supplements, is also linked to healthy testosterone levels. Magnesium, which you find in green leafy vegetables and nuts, helps maintain a stable hormonal balance.
In addition to these nutrients, plant-based supplements such as Ashwagandha and Fenugreek can also naturally support testosterone production and improve hormonal health. At Tongkatbutiken you will find a wide range of supplements aimed at promoting energy, hormonal balance and well-being – plus fast delivery and eco-friendly packaging.
