Although higher levels of leptin have been reported in early life, no association has been identified in adulthood. There is particular concern about how they may affect pregnant women, as this has been poorly studied. Et al. (2003) also found that IGF-1 levels remained unaltered after the administration of rye bran bread for 3 weeks .
A 2020 meta-analysis found that soy isoflavones reduced testosterone levels in women with PCOS, who tend to have high testosterone. While extremely high consumption of poor-quality oils or ultra-processed soy products may not be optimal for overall health, moderate intake of these foods within a balanced diet is unlikely to significantly impact testosterone levels in most individuals. A 2010 clinical study had men consume high doses of soy protein for 56 days and found no significant effects on serum testosterone or estrogen levels. A study which undertook a meta-analysis of clinical outcomes of effects of isoflavones on T, free T, and sex-hormone binding globulin (SHBG), reported that neither isoflavones nor soy protein effected these three parameters significantly (17). Based on the available literature, we can conclude that intake of phytoestrogens does have some physiological effects in humans related to hormone regulation, but like hormones, the benefits depend on the stage of life.
It may help reduce the risk of a number of health conditions, such as osteoporosis and depression. Moreover, researchers aren’t sure exactly how ashwagandha works to support testosterone and DHEA-S levels. Also, keep in mind that these effects on testosterone and DHEA-S are not sustained over time after ashwagandha is discontinued — meaning you’d have to keep taking ashwagandha supplements to possibly maintain these effects. Therefore, it’s important to never self-diagnose low testosterone and instead seek advice from a qualified healthcare professional if you’re experiencing symptoms that may be related to low testosterone. Also, if you think you may have low testosterone, it’s best to speak with a qualified healthcare professional.
The way soy is processed can significantly impact the amount and bioavailability of isoflavones. Many misconceptions surround soy consumption and its hormonal effects. These potential advantages often outweigh the perceived risks regarding estrogenic effects. These are naturally occurring plant compounds, classified as phytoestrogens, found in soy.
Clients who shift from low-fat diets to this macronutrient profile typically see testosterone improvements of 50 to 150 ng/dL within eight weeks, which is comparable to what some supplements claim to deliver. My standard recommendation for testosterone-optimized nutrition is 30 to 40 percent of total calories from fat, with emphasis on monounsaturated and saturated sources. Saturated fat from animal sources supports testosterone synthesis as a cholesterol precursor.
Vitamin D functions as a steroid hormone precursor and deficiency is endemic. Zinc deficiency suppresses testosterone within weeks and supplementation in deficient men can raise testosterone by 100 percent or more. It is required for the enzyme that converts cholesterol to pregnenolone, the first step in testosterone synthesis. Studies show that men who eat three whole eggs daily have higher testosterone than matched controls eating egg whites only.

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