How to Lower Testosterone Levels in Men

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Testosterone is the primary male sex hormone. Side effects of too much testosterone may include a higher risk of prostate cancer, rapid heart rate and nervousness, and agitation. It is the elevated risk of prostate cancer that prompts some men to want to lower their testosterone levels, which begin to fall naturally when a man reaches his late forties.

Things You'll Need

  • Diet plan
  • Exercise plan
  • Consultation with a doctor
  • Physical exam
A man bends over feeling tired during a run.
A man bends over feeling tired during a run. (Image: Comstock/Comstock/Getty Images)

Step 1

Talk with your doctor about the merits of reducing your testosterone level and whether lifestyle changes might help you reach this goal. Your doctor can help you create a plan for lowering testosterone.

A doctor talks with his male patient.
A doctor talks with his male patient. (Image: Digital Vision./Photodisc/Getty Images)

Step 2

Take any medications as prescribed by your physician, including drugs to lower testosterone and mood-altering medications that can provide calming effects in individuals with too much testosterone.

A man takes prescription pills medication.
A man takes prescription pills medication. (Image: Brand X Pictures/Brand X Pictures/Getty Images)

Step 3

Change your diet. Eat less red meat and fewer dairy products, which contribute to testosterone production, and eat more fish and vegetables. Consume soy milk and tofu as dairy substitutes.

A filet of salmon and vegetables.
A filet of salmon and vegetables. (Image: Jupiterimages/Photos.com/Getty Images)

Step 4

Get married or become involved in a long-term, monogamous relationship. Studies show married men and males in stable relationships have lower testosterone levels and fewer health problems overall than single men.

A married couple cuddles in bed.
A married couple cuddles in bed. (Image: Jupiterimages/Goodshoot/Getty Images)

Step 5

Exercise more than usual. If you are in good shape, consider increasing your workout regimen, which will help lower testosterone.

A man lifts weights at a gym.
A man lifts weights at a gym. (Image: George Doyle/Stockbyte/Getty Images)

Step 6

Drink alcohol. Moderate consumption of red wine inhibits testosterone production. One or two glasses per day are within the safe range.

A man plots a glass of red wine.
A man plots a glass of red wine. (Image: Rayes/Digital Vision/Getty Images)

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Tips & Warnings

  • Smoking tobacco products and marijuana have been clinically shown to lower testosterone, but are not recommended as long-term solutions.

References

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