Nuts and Testosterone: Do these Fat-Bombs Increase or Decrease T Levels?

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Oh nuts. The tasty nutrient rich fat bombs.

Are they good or bad for testosterone production though? That’s the flaming question we (for some reason) get asked a lot.

The answer is yes, and then also no. Whether nuts increase or decrease (or make no difference) on your testosterone levels, is obviously dependent on the type of nuts you consume.

Even though we’re not big fans of limiting/avoiding certain types of foods, in this article you’ll learn the science behind nuts and their effects on hormones, as well as what are the best types of nuts for testosterone boosting diet and what are the worst.

Let’s get at it:

Everything about Nuts and Testosterone Levels

do nuts increase or decrease testosterone levelsGenerally speaking, nuts are considered pretty healthy.

Few studies have linked increased nut intake with reduced cardiovascular disease risk, reduced oxidative damage markers, and even improved brain function.

Many nuts are also high in fiber, contain some beneficial amino acids (like arginine which probably explains the cardiovascular health benefits), and are a good source of several micronutrients (vitamins and minerals).

So yes, in general we don’t disagree, nuts can be fairly healthy when looking at the big picture.

However, when it comes to hormone levels, and especially the production of testosterone and dihydrotestosterone (DHT), most nuts are not as good as one could imagine.

This is because;

  1. For an unknown reason, some nuts (almonds and walnuts at least) have been found to increase SHBG levels by 10-20%. Since SHBG binds to free-testosterone and DHT, rendering them “inactive”, this would mean that nuts may reduce androgen bioavailibity.
  2. Many types of nuts are incredibly high in polyunsaturated fatty-acids (PUFAs) and increased intake of PUFA has been well-proven to lower testosterone levels via increased oxidative damage in storage tissues.
  3. Most nuts are dense in phytosterols, some consider this as a benefit since phytosterols compete with the bodily cholesterol and reduce its levels, but the thing is that all off our natural steroid hormones are made from cholesterol and high intake of phytosterols can interfere with this.

Now does this mean that all nuts are to be banned? No. Some may actually benefit testosterone levels, and for most of the others, the benefits can outweigh the minor negative hormonal effects.

Below, we have gathered an small list of nuts that should benefit testosterone production and nuts that could harm it, with of course, explanations as to why we believe that is the case.

Nuts that can beneficially impact testosterone levels;

Nuts that can negatively impact testosterone levels;


Some nuts favorably affect testosterone levels, others can decrease the levels of the male hormone.

General rule of thumb is that the higher the phytosterol content and PUFA of the nuts, the worse it is for male hormones, but if the nuts are low in both and contain plenty of T-boosting micronutrients, they can be very beneficial for male hormones.

With that being said, we’re not the type of guys who preach food paranoia and tell people to avoid certain foods or even complete macronutrient groups. If you feel like eating nuts, eat some freaking nuts 😉

Nuts and Testosterone: Do these Fat-Bombs Increase or Decrease T Levels? was last modified: October 19th, 2017 by Ali Kuoppala

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance.
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  1. Alexandre Ferreira on 11/08/2016 at 18:12

    Awesome! What about cashews? Thanks

  2. Tom in CA on 12/02/2017 at 22:21

    Citations, please.

  3. Marcin Urban on 24/02/2017 at 12:59

    I checked the studies You have shown,and other about the topic and from my point of view, and understanding of conclusions of the studies – You should not be afraid of walnuts and almonds – contrary if You eat less then 75g walnuts per day You will probably get only benefits “both nuts exerted favorable effects on circulating androgens.”.

    • Ali Kuoppala on 24/02/2017 at 17:28

      Small amounts of nuts probably isnt enough to cause any major harm, but it’s crucial to note that this study was done on PCOS women. In PCOS shbg is low and testosterone is high, which is not good for women as it can lead to problems like hisrutism and worsening of the PCOS symptoms.

      In their case the reduced T and increased SHBG was favorable, as the research write, but if these were men it would be unfavorable to reduce the Free androgen index (FAI)

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