{"id":2259,"date":"2020-04-21T15:06:30","date_gmt":"2020-04-21T15:06:30","guid":{"rendered":"https:\/\/www.veganfriendly.org.uk\/?post_type=health&p=2259"},"modified":"2020-05-21T15:43:15","modified_gmt":"2020-05-21T15:43:15","slug":"affect-of-the-vegan-diet-on-testosterone","status":"publish","type":"health","link":"https:\/\/www.veganfriendly.org.uk\/health-fitness\/affect-of-the-vegan-diet-on-testosterone\/","title":{"rendered":"Affect of the Vegan Diet on Testosterone"},"content":{"rendered":"
The vegan diet is associated with many things and if you listen to certain sections of the media, many of them are negative. Equally, there are many false myths about being vegan<\/a> and various clich\u00e9s built out of differing levels of truth. A rumour\/myth\/clich\u00e9\/fact\/piece of fake news (we\u2019ll tell you which over the course of this article!) that you might not have heard is that a vegan diet can increase testosterone levels in the human body.<\/p>\n That might seem counterintuitive to those who wrongly associate the vegan diet with being low in muscle-building protein<\/a> and still think of outdated stereotypes of vegans as underweight hippies who only eat lentils. However, it is sure to be of interest to the many great vegan bodybuilders<\/a> and top vegan sports stars<\/a> who know full well that a vegan diet is perfectly capable of powering physical excellence.<\/p>\n In this article, we\u2019ll look at the claim that a vegan diet can increase testosterone levels. We\u2019ll also explain what testosterone is, what it does and whether or not having elevated levels of it would be a good thing or not.<\/p>\n There is lots of conflicting information around this subject, which is characterised by a feature at Livestrong<\/a> that states, \u201cThe nutritional content and health effects of vegan diets can both boost and lower testosterone levels.\u201d Clear as pre-coronavirus Delhi skies.<\/p>\n However, whilst this seemingly self-contradictory statement may be confusing, it is quite easily explained. As we explain in our feature on the health benefits of going vegan<\/a>, there is no single entity that can be called \u201ca vegan diet\u201d. A person can be vegan and eat nothing but vegan Easter eggs<\/a>, whilst another adherent of a plant-based diet may be a on a raw vegan diet<\/a> and consume more or less only raw, unprocessed plants. Equally, one vegan could be drinking 10 bottles of vegan Champagne<\/a> a week and knocking back Red Bull<\/a>, whilst another person sticks to water and green tea.<\/p>\n These people are all on very different \u201cvegan diets\u201d and so unsurprisingly would expect to have very different health outcomes. Mrs Easter Egg might well have a lot of fun but she sure won\u2019t be healthy and over time she could be sure she would accumulate a range of nutritional deficiencies and health problems. The same can probably be said for the vegan knocking back the sugar and alcohol-packed drinks.<\/p>\n Simply not consuming animal products is actually only a small part of what constitutes someone\u2019s whole diet. Given one vegan diet can vary so much in nature to another, it should be no surprise that there is no simple answer to the issue of veganism and testosterone.<\/p>\n <\/p>\n Livestrong, who we class among the more reliable sources out there but far from a complete authority, say that, \u201cas long as you eat a balanced diet that includes adequate amounts of carbohydrates, protein, and zinc, eating a vegan diet should not lower your testosterone levels.\u201d Whilst scaremongers claim the vegan diet is lacking in a whole host of ways, the fact is that a well-planned vegan eating regimen can easily provide everything needed for optimum health.<\/p>\n Such a diet and indeed the vegan diet in general, such as it exists (by which we mean looking at the overall health and biomarkers of vegans as a group), results in lower body mass index and a reduced risk of obesity. Given a chemical process called aromatisation can turn testosterone stored in fat into the female hormone oestrogen, it is certainly possible that vegans, through their (generally) lower fat levels, might have higher levels of testosterone.<\/p>\n A study published by a branch of the United States National Library of Medicine<\/a> stated the following in its abstract:<\/p>\n Observational studies between men from different dietary groups have shown that a vegan diet is associated with small but significant increases in sex-hormone-binding globulin and testosterone concentrations in comparison with meat-eaters. The issue with hormones, such as testosterone, is that the body is very adept at regulating them and keeping them within a particular range in order to preserve health. Indeed, this is mainly why aromatisation takes place. This makes the picture more complex and makes it far harder to determine a direct correlation between a given diet or lifestyle and differences in testosterone.<\/p>\n However, the aforementioned study, initially published by Cambridge University<\/a> and titled The effects of diet on circulating sex hormone levels in men<\/em>, states that:<\/p>\n Another well-established determinant of hormone levels is BMI (kg\/m2). There is a 20 \u00b1 30% reduction in testosterone concentration between clinically-obese men (BMI 30 kg\/m2) compared with lean men (BMI < 20 kg=m2).<\/p><\/blockquote>\n They list an impressive range of sources to support this assertion and whilst they state that, \u201cthe mechanisms underlying the hormonal changes that occur with an increasing BMI are They state that, \u201cAn increase in BMI is associated with a substantial fall in the concentrations of testosterone\u201d. They then go on to argue that, \u201cIn comparison with these factors, the effects of diet on circulating sex hormone levels appear to be small\u201d and that \u201c[in] conclusion, the data available have not demonstrated that variations in dietary composition have any long-term important effects on circulating sex hormone levels in men.\u201d<\/p>\n There simply wasn\u2019t evidence to support a hypothesis that how a person\u2019s diet was made up, in terms of their fibre, fat, carb and protein intake, and also in terms of whether they consumed animal products or not, affected their overall testosterone. The study also suggested that this may be due to the body\u2019s impressive ability of self-regulation, or, to use their words, the \u201cefficient homeostatic control of bioavailable testosterone by negative feedback.\u201d<\/p>\n <\/p>\n Based on current evidence the biggest reason that vegans might<\/em> have higher levels of testosterone is because of the likelihood that they will have a lower BMI. However, as we have already said, this is a very complex picture with lots of interrelated factors. Moreover, as explained by the Harvard Medical School<\/a>, there are various different measurements of testosterone, including total (T), sex hormone binding globulin (SHBG) and free testosterone (F).<\/p>\n These are slightly different metrics, with different roles to play and studies comparing hormone levels may not necessarily be comparing like with like. There remains much we don\u2019t know and whilst BMI is the biggest contributing factor to testosterone levels, it may not be the only one.<\/p>\n Research published in the British Journal of Cancer<\/a> looked at 233 vegan men, 226 omnivores and 237 vegetarians. It concluded that:<\/p>\n SHBG was significantly higher in the vegans than in the meat eaters, leading to a corresponding increase in T in order to maintain constant levels of FT, a pattern which has been found in previous smaller observational studies (Key et al, 1990; Pusateri et al, 1990).<\/p>\n The differences in SHBG concentrations between dietary groups were reduced but not eliminated by adjusting for differences in BMI, suggesting that nutritional factors specific to a vegan diet may be important determinants of circulating SHBG levels, over and above their effect on BMI.<\/p><\/blockquote>\n In short, this conclusion tell us that BMI is a key factor but not the only factor. Good news for a vegan eating lots of healthy greens, nuts and legumes but perhaps less so for those who favour sugary treats and other unhealthy, yet still vegan, items.<\/p>\n All of what we have said thus far assumes that vegans are generally slimmer than non-vegans, but is that true? Well, leaving aside those plant-based eaters for whom the only \u201cplant\u201d they eat is chocolate, in general it is true that vegans do have a lower BMI than those on diets involving animal products.<\/p>\n All of the studies, along with many others, report that and the data from the British Journal of Cancer can be seen in the table below:<\/p>\nDoes a Vegan Diet Increase Your Testosterone Levels?<\/h2>\n
Why Might a Vegan Have Higher Testosterone?<\/h2>\n
Dietary Studies<\/h3>\n
\n<\/em><\/p><\/blockquote>\nHormone Levels & BMI<\/h3>\n
\nnot fully understood\u201d, there seems no doubt at all that there is a link. This study assesses a wide range of ways in which diet might impact on testosterone, many of which are beyond the scientific scope of this piece. However, the conclusion does give us much to consider.<\/p>\nThe Link Between Testosterone & BMI<\/h2>\n
Do Vegans Have a Lower BMI?<\/h3>\n