Foods to Regulate Testosterone during Menopause

Updated: Jun 18, 2020

At certain times in their lives, women may suffer from an imbalance of testosterone. This hormone is essential for sexual regulation, as well as cognitive function, and maintaining bone and muscle mass.

Continue reading to discover how to boost or lower your testosterone levels, in order to correct hormonal imbalance.

Foods to Increase Testosterone

Foods to increase testosterone

The key to increasing testosterone is to understand how it's made. The body uses cholesterol to make this vital hormone, so eating foods that contain good cholesterol or foods that are converted into cholesterol can treat a testosterone deficiency. Below are several food groups that you can take into consideration in order to increase your androgens.


While it's true that consuming too many fatty foods can be detrimental to your health, a certain amount is necessary if you want to boost your testosterone levels. The trick is to choose foods that contain the “good” fats - monounsaturated in particular. Foods that can help you increase testosterone in this category include milk, nuts, and avocadoes.


Energy-rich foods are converted into cholesterol, which your body in turn will change into hormones. For a balanced diet, choose good carbohydrates like whole grains, beans, and vegetables.


This power mineral aids in the production of testosterone. Spinach, beef, shrimp, and broccoli are examples of foods loaded with zinc.

Cruciferous Vegetables

Cruciferous vegetables decrease the risk of certain types of cancer

These healthy foods are distinguished physically by the cross shape formed by their leaves. Cruciferous vegetables contain a chemical compound called indoles that decrease the risk of certain types of cancer, among other benefits. Indoles are also capable of reigning in estrogen's adverse effects on testosterone production in the body. Cauliflower, broccoli and cabbage are all examples of cruciferous vegetables.

Foods to Decrease Testosterone

Just as there are foods to increase this hormone, certain foods can decrease your body's production of testosterone. If your testosterone levels are too high, think about incorporating these foods into your diet:


This food is found in many forms (soy milk, and tofu are just a few examples), and it is known to boost estrogen levels. This is important for binding testosterone production, since estrogen keeps your body's androgens in check.

Foods naturally low in fat or fat-free

Since testosterone is made from cholesterol, reducing your consumption of fat will help, too - especially if you couple this change with an increase in dietary fiber. Try limiting your meat intake and choosing healthy fruits and vegetables instead of processed, fat-laden snack foods.

Spearmint tea

Spearmint has been proven to reduce testosterone levels in women when consumed on a regular basis. Another herb that can help with high testosterone levels is black cohosh.


Testosterone works to maintain libido and fertility in women, but too much or too little of it can result in unpleasant symptoms, so it's important to keep it under control. Click on the following link to learn more about the effects of testosterone.