Increase Testosterone Naturally, Decrease Estrogen Levels
How to Decrease Estrogen Levels in Men
Low testosterone may be caused by excessive estrogen levels in men
Elevated estrogen levels usually affect two groups of men. Those are headed into male menopause, and users of anabolic steroids. Excessive levels of estrogen relative to testosterone in men will decrease sexuality, increases the chance of heart disease, decrease testosterone anabolic effects, and inhibits the hypothalamic/pituitary system. In order to test your estrogen levels you will have to have a blood tested. In most men, anything above the estrogen level of 30 ng/dl will lead to problems.
Here are some tips to help restore the correct testosterone to estrogen balance in men.
Zinc
Zinc inhibits the enzyme aromatase. This is the enzyme responsible for converting testosterone into estrogen. Many men can restore proper testosterone levels through zinc alone. You should take approximately 50 mg of zinc twice daily until you see improvements. Once improvements have been noticed you can drop your dosage down to 50 mg daily. With this level of zinc intake you will want to add 2 mg’s of copper by supplementation. Most good multi vitamins will be adequate for your copper intake.
Your diet
In both men and women, fat cells breed aromatase. Fat cells also store excessive levels of estrogen. As you loose weight your ability to convert testosterone to estrogen will diminish, so should the systems of male menopause. Vegetables such as broccoli and cauliflower help stimulate the burning off extra estrogen.
Alcohol intake
If you are a heavy drinker, more than two drinks daily, you will disturb your natural hormonal levels. Alcohol significantly inhibits the clearance of estrogen from the bloodstream and it also decreases zinc levels.
Soy protein
Soy protein is high in isoflavones, which has a very similar chemical structure to human estrogen. High levels of soy protein compete with the estrogen for receptor sites in your body. You should really moderate or eliminate your soy protein intake.
Grapefruit
The grapefruit is a wonderful fruit. It may be an enemy to men who have high estrogen levels. It tends to inhibit the livers ability to break down estrogen. If you are man with high estrogen levels eliminate grapefruit from your diet.
HCG – Human Chorionic Gonadotrophin
Chorionic gonadotrophin is very similar in molecular structure and function to LH and FSH. These are substances which send message to the gonads to produce testosterone. HCG can be used to stimulate testicular activity which in turn boosts natural testosterone production. You will generally see a rise in natural testosterone levels a month after HCG is first administered. You will need a doctor’s prescription to obtain HCG legally.
Conquering low testosterone levels may be as easy as decreasing estrogen levels. Good luck in increasing your testosterone levels naturally.
July 31st, 2007 at 2:52 am
This article is informative. However, you made a mistake under the Zinc paragraph when you said, “This is the enzyme responsible for converting testosterone into estrogen.” Actually, it should be ‘estrogen into testosterone’. It’s a simple mistake, but it’s worth noting.
September 19th, 2007 at 8:01 am
PLASTIC makes the human body produce more estrogen in both Male & Female. Actually it is the chemical that they use to make plastic hard that is screwing up humanity.
So automatically the body responds to an increase in TESTOSTERONE for the increased production of ESTROGEN.
July 10th, 2008 at 6:42 pm
Actually Justin, you are incorrect. Aromatase does in fact convert testosterone into estrogen. Simple mistake.
http://en.wikipedia.org/wiki/Aromatase
July 10th, 2008 at 6:43 pm
Also, its worth noting that HCG does not take 1 month to increase testosterone levels. It takes around a day or so.
August 31st, 2008 at 3:25 am
For someone like myself, who has to use testosterone replacements, due to a medical condition which keeps my own production at a very low level, aromatase certainly does convert testosterone to estrogen. And it seems the more used, the more is converted. So I try to use the lowest amount possible. I never heard of the Zinc positives before, so I will try this. I’m sure it will beat taking an aromatase inhibitor, which would probably cause more negative side effects.
Thanks!
September 16th, 2008 at 12:48 am
sir/mam, i want to know that what are the natural food or eatable substance that we can get from market helps us to increase our testosterone level.
September 16th, 2008 at 2:15 pm
The best diet is high lean protein, fruits, and vegetables. Try to work out at least three times a week and do plenty of cardio. Other than that, take the advice in this article.
September 23rd, 2008 at 9:14 pm
Estrogen like chemicals in plastics and lots of other man made things are the reason for the decrease in testosterone, testosterone has a important role in men from sexual genitalia to some brain regions like hypothalamus, if you have low level of testosterone you’ll be a wimp so having a normal level is above necessary.
Recent studies showed that testosterone helps neurons live longer, it also burns fat and build muscle.
October 3rd, 2008 at 11:17 am
I have heard of the ZINC theory and i am currently taking it i have been a weieghtlifter for about 5 years therir are some really good supplements for increasing and decreasing test. and estrogen respectively just use the web and search them out
October 13th, 2008 at 12:27 pm
ZMA Fuel…available in most stores like GNC…also helps….
I swear by the stuff….helped my mood too.
Anybody out there know of any diet or protein powder that does NOT contain soy?
Also…can HCG be given by a regular doctor, or do you have to see an ENDO?
October 14th, 2008 at 1:04 am
@ RickSlick – get yourself some whey protein. I think most don’t contain soy. HCG will be typically prescribed by endo or a anti aging doctor.
October 22nd, 2008 at 11:49 pm
Wait so to increase testoserone should I take soy or abstain from it?
And should I have grapefruit or not?
November 12th, 2008 at 1:49 pm
I have recently read in a bodybuilding magazine that the whole soy protein increasing estrogen theory is invalid. Who has the latest info? Im taking quite a lot of soy in my diet but not noticing any problems. Should I stop?
November 18th, 2008 at 9:09 pm
Resistance training with heavy weights (95% or more of your maximum lifting capacity) and low repetitions (5-7) produce “stress” in our bodies causing it to produce more testosterone.
I have not heard of cardio helping with increase in testosterone (though cardio is really very important).
Moderate resistance training with lot of repetitions doesn’t help either.
Very long resistance training will start breaking down of muscles, which will increase fat and decrease testosterone.
January 15th, 2009 at 4:31 pm
Hello,
I just want everyone to know that HCG is NOT good for long term use in men. I took it for over a year since i dont have a functioning pituitary gland.
Bottom line, it made me have estrogen levels 4 times the normal level. I should have known this as I am a medical student, HCG human CHORIONIC Gonadotropin is from pregnant women. Its structure is not exactly the same as MENS gonadotropins..
I felt something was wrong, i was a moody sh*t, more so than usual.. so be careful and check ur estrogen levels if u do this longterm …
January 24th, 2009 at 11:45 pm
RickSlick – Look for a 100% Whey protein that lists Protein Isolate as the first ingredient. Many use Protein Concentrate as the primary indgredient which is not as readily absorbed as those with a high percentage of Protein Isolate. (the Extreme Milk Chocolate by Optimum Nutrition is a good one and tastes like Nestles quick even when mixed with water)
February 12th, 2009 at 4:01 am
thanks jake for the information about HCG.
i’ve been doing a lot of research on this topic, and i will try to summarize my results below:
Vitamins:
Zinc (chelated form is best)
Magnesium (when bonded to aspartate)
The above concoction is known as ZMA
Double doses if you wish
Lutein esters
Vitamins A, C, and E
B Vitamins also good
…yeah it’s quite a few
Fruits:
Most are good seeing as they provide you with A and C vitamins; citrus (except grapefruit) is good in moderation (1 or 2 servings/day), mango/peach/papaya other orange-colored fruit that’s not an orange will provide ready fuel so your body doesn’t break down as much testosterone (plus fructose – fruit sugar – encourages testicular output – both sperm and testosterone), bananas are also useful b/c of potassium and some other chemical
Vegetables:
Many. Cruciferous vegetables aid in the destruction of estrogens in the “bad” sense and provide more raw chemical material for testosterone production. Examples: Broccoli, Swiss Chard, Cauliflower, Spinach, Romaine Lettuce, Radishes, most leafy greens. Carrots – lots of Vitamin A and some lutein – are also great.
Other:
Some special foods that are good for testosterone are
garlic, nuts, olives, and fish. Fish, nuts, and olives are all popular because of their omega-3 fatty acids while garlic contains allicin, which increases blood flow to the genitals. oh yeah, and don’t forget liquids (water). Extra fluid means increased blood volume, making it easier for the big T to go places.
Exercises:
Look up pelvic exercises such as Kegel Exercises, jelqs, and the Taoist Male Deer Exercise. High intensity brief workouts (weightlifting) multiple times a day (3 to 5) boost testosterone quite a bit.
Ab exercises work well too, and one session of cardio will do wonders for your blood flow, especially if you’re plump. Ya it’s normally associated with women but yoga is awesome too. it’s relaxing, which kills stress, and stretches muscles, which again helps w/testosterone.
More Things:
Sleep around eight hours ish.
Have sex/fake sex at least 3x/week.
Have 3+ erections daily (try to last 10+ min)
Less caffeine (coffee, tea)
Less alcohol.
No drugs.
Comfortable, loose boxers.
Balanced diet.
Relax. Don’t worry about your “goods.” Worrying makes you less sexually confident, a major mood killer (and testosterone killer).
Stress = testosterone’s worst enemy.
hope that helps.
February 15th, 2009 at 2:51 pm
Hello Kevin, your comments really help. Thank you for sharing! Can you tell me where you learned all this? I would like to learn more on the subject.
Thank you.
March 18th, 2009 at 5:55 pm
Low testosterone can be restored to normal levels by eating dry fruits and fruits such as dates in small qty. along with meals (3-5 pcs minimum). they are very high in protein content, especially peanuts and dates. also they come in cheap and are a good alternative to soy packed supplements you buy off the shelves at GNC.
March 23rd, 2009 at 1:43 am
another way to increase testosterone levels is do work out with a program that involves many movements such as squats, hang cleans or any kind of clean workout.. high protein levels and some running to burn fat that makes estrogen(converts male hormone to female)
March 24th, 2009 at 4:51 pm
a simple method to increase testosterone is this; take the following at bedtime on an empty stomach. (zinc 50mg) (magnesium 500mg) (Melatonin with B6 – 10mg) (Dhea 100mg…if your at least 35 years old only). This WILL increase test, no doubt. Dont waste your money on “more expensive” products that contain the same ingredients. Hope this helps, its helped me significantly with overall mood, strength, eagerness to workout, labido, sleep, and quick gains. Oh, dont forget the creatine, and you dont have to “load up”, dont waste the product, 1 rounded teaspoon daily is enough to saturate the muscles, the rest is peed out. Good luck with your training.
April 10th, 2009 at 4:38 am
Diindolylmethane (DIM):In men, diminished estrogen metabolism and estrogen accumulation are central problems associated with aging. DIM strongly promotes its own metabolism and in doing so increases a more active and beneficial metabolism of estrogen. This estrogen metabolism is better because it converts estradiol health promoting 2-hydoxy metabolites. These metabolites help free testosterone from its binding protein for greater testosterone activity and can reduce testosterone and estrogen stimulation of the prostate gland. Together with a healthy diet and exercise, the metabolic shift from DIM results in a “younger” balance of testosterone to estrogen. DIM supplementation is compatible with natural testosterone replacement. DIM works very well for maintaining and increasing healthy testosterone levels.
April 11th, 2009 at 6:05 pm
hi … actually my problem is that i have big boobs so i thk that it may be bz of high estrogen level as i used to ejacultale daily …… so can you plz help me ….
April 11th, 2009 at 11:01 pm
@vibhore – you should seek help from an endocrinologist.
May 25th, 2009 at 6:24 pm
I am not into body building at all. I do use a tread mill 3 – 5 times weekly. I am told by mt doctor that I have a low testoserone level. Some of the responses I have read have just been confusing. Can you tell me in laymans terms what I suold do to raise me test level? I have heard there is a tea to help but don’t know what it is. There are a lot of didderent vitamins in the responses, which should I try. I am 51 years old and overweight. Thanks.
June 22nd, 2009 at 3:50 pm
You missed the most prevalent cause of low testosterone. STATIN drugs. Your body needs cholesterol to manufacture testosterone. I am looking for ways to stop the conversion of my testosterone from gel, to estrogen. If your testosterone is low, you do not have to worry about converting it to estrogen. Also, forget about low fat. Forget about cholesterol, you will live longer with high cholesterol than with low. Stop the poison.
Pharmacist who’s life was ruined by Lipitor
July 28th, 2009 at 9:31 pm
@jake:
you’re right hcg should not be used for extended period of time. most bodybuilders use it during PCT (post cycle therapy) to boost own testosterone production in conjunction with a SERM (Selective estrogen receptor modulators) like nolvadex. and PCT usually spans 3-4 weeks. it shouldn’t have raised your estrogen have you incorporated an aromatase inhibitor like SERM along with hcg.
@rasheed ibrahim:
dates is a phytoestrogen like soy.
@kevin:
nice and very informative post. i am very much like you in the sense that for several years i have been researching about this topic as well. Just to add to your post.
stuff that raises testosterone:
- tongkat ali, dioscera deltoidea, tribulus terretris, niacin, morning bright light, icariin (testosterone mimicking)
stuff that lowers estrogen
(as a result raises testosterone as well):
- I3C & DIM (from cruciferous veg), chrysin, exemestane, letrozole, 6-oxo, magnesium, vit C, sillymarin (for healthy liver function – liver breaks down estrogen & other toxins), SERM (but raises SHBG to some degree), CLA
stuff that lowers SHBG
(as a result raises testosterone as well):
- arginine, muira puama, oats, stanozolol, danazol, divanil, and some of the same stuff that lowers estrogen.
avoid the following estrogenic stuff:
BPA plastic containers, commercial weed killers (triazine, etc), finasteride, soy, red clover, accutane, black cohosh, licorice, thyme, hops, dates, white willow, green tea (raises SHBG)
July 31st, 2009 at 12:47 am
errata:
i recently found out dioscera is infact a phytoprogesterone.. so in a sense a phytoestrogen as well.. i wonder why most male formulas include phytoestrogens like betasitosterol, yam (dioscera), fenugreek, saw palmetto (lowers libido), soy (in protein bars)????
add xenoestrogens to the list of estrogenic stuff to avoid. they are the most notorious hormone disruptor ever. they include (some i already mentioned) plastic chemicals (BPA & pthalates), agricultural chemicals (triazines/atrazine and pesticides), etc.. to see comprehensive list of xenoestrogens go to this link:
http://en.wikipedia.org/wiki/Xenoestrogen
August 15th, 2009 at 5:17 am
#1 lose weight. Then afterwards understand that
Any sulfur containing supplements such as NAC, Methionine, Taurine, Garlic, will bind to estrogen and remove it from the body. For instance, Those such as NAC are highly potent antioxidants which help the liver metabolize estrogen especially if combined with alpha lipoic acid. In addition, as mentioned before Mg and Zn are also good. Avoid SUGAR from artificial sources, and even in certain fruits like grapes and bananas, although bananas are good in moderation for the Potassium / Magnesium content. Eat FAtS, like olive oil witch will maintain healty levels of testosterone. Try to eat meat but if possible not the cheap crap laden with antibiotics, flavor enhancers, and hormones.
Such plant phyto estrogens like tumeric although estrogenic are beneficial because they bind to estrogen receptors and inhibit the bad estrogen; Nettle has also worked in this regard and has also been claimed to loosed up bound testosterone, which creates MORE free testosterone in the body.
Definatley avoid soy, plastic, chemicals like the parabens found in lotions + shampoos. Try not to drink beer since its structure is very similar to estrogen, and instead stick with wine or a clean vodka. If your gonna use an aromatase inhibitor like Chrysin, use it in conjuction with bioperine for better absorption.
August 17th, 2009 at 9:10 pm
“Soy protein is high in isoflavones, which has a very similar chemical structure to human estrogen. High levels of soy protein compete with the estrogen for receptor sites in your body.
<<>>
I would have to disagree with you respectfully. Isoflavones do indeed sit on some of the same receptor sites as estrogen, but a key important note is that it doesn’t activate the receptor the same and thus produce the same effects as estrogen. In fact, isoflavones have only a partial estrogen agonizing effect (translation: it works half-assed compared to estrogen). What would be great is to consume soy as the isoflavones can outcompete the estrogen and take up the cell receptor sites having a much weaker effect as if you decreased your estrogen levels. Here is the science to back up what I say:
http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2377415
http://www.jstage.jst.go.jp/article/bpb/24/4/24_351/_article/-char/en
Have a wonderful day!
I am a med student but not a doctor, so consult with your doctor before you make changes to your diet.
September 4th, 2009 at 1:10 am
ZMA is poison. Yes it works, but if you’re wondering why you can’t sleep or have weird dreams at night, its because your body knows its toxic, killing off brain cells by pumping your body full of aspartame.
September 26th, 2009 at 2:24 am
ZMA does not contain aspartame
its zinc magnesium aspartate, NOT aspartame. besides aspartame wont hurt you either
cheers
October 20th, 2009 at 4:14 pm
As a personal trainer these are the instructions I give my male clients.
1. Find a aromatase inhibitor (novodex)
2. Make broccoli your main green vegetable
3. DHEA (for over 40′s)
4. Take daily/twice daily multivitamins ( includes zinc, magnesium, vit c, B group vits)
5. Creatine & taurine
I’ve never seen any difference with tribulus
October 31st, 2009 at 12:35 pm
besides all these physical means of increasing the BIG T there are psychological means as well. By really digging into your food and enjoying each bite with gusto and zest you naturally release endorphins which are your body’s feel-good hormones. That plus keeping a poker face with masculine features in-tact instead of a roly-poly emotional baby face not to mention a rolling swaying gait that is swaggerlike will work wonders for your self-esteem and self-confidence. personality once reformed by shaping and positive (bio)feedback will automatically get you on the right track. and sex, cars and girls can only help as aids to testing your testosterone.
November 5th, 2009 at 4:41 pm
zinc ginkgo yohimbe and horny goat weed have been working for me. you wont notice it until a month or so of using them. i also eat alot of peanuts and fish.
i like sex
December 4th, 2009 at 1:26 pm
There are numerous things that can cause low T. Correcting a hypothyroid condition can raise it alone by 300 ng/dl. Soy is proven to lower T and is loaded with phytoestrogens(stay away from these). Yes the asians can tolerate soy but they’re born with it, unlike us.
Whatever you do, get your blood levels checked, including these three: estradiol, progesterone, prolactin. These are the big ’3′ troublemakers for men.
May 11th, 2010 at 8:48 pm
I use Whey protein a lot before and after my bodybuilding routines. Whey helps a lot in building muscles.,*~
June 1st, 2010 at 2:36 am
garlic and onions are good for testosterone they contain allicin with supposedly helps, look it up theres loads of research on it, vitamin D aswell although its more of steroidal hormone then a vitamin, you get this from sunshine or milk, probably some other foods aswell……also you dont really need to go wasting your money on zma’s you can get all that with a healthy diet….but i would definately recommend whey protein always makes me feel good, another supplement i used was call ecydsterone which is a hormone commonly found in insects which they also found in a plant…..now just think how strong some insects are compared to their size, there was a definate rise in my testosterone.
July 14th, 2010 at 2:46 pm
Had a blood test yesterday and testosterone level was 72.what can I do?
July 14th, 2010 at 3:45 pm
@Danny – find an internist or endocrinologist to help you get your hormones in order.
October 20th, 2010 at 5:35 pm
My T-Level is 270, what should I do to get myself back to normal range
October 20th, 2010 at 11:45 pm
@Bruce – you should go and see an internal medicine doctor who specialize in hormones.
November 21st, 2010 at 10:36 pm
I go to a anti-aging hormone replacement doctor.She prescribed HCG along with a estrogen blocker(arimidex) to boost my testosterone naturally.Best thing I ever did.Lost weight,sex drive was off the charts and felt 100% better about myself.I have also tried testoterone cream and did not like this method nearly as well as the HCG injections.You really should only do this under a doctor’s supervision because your blood has to be checked regularly.Its kinda like a balancing act to make sure you boost the testoterone to the right number or else it starts converting to estrogen.HCG changed my life forever.LOVE IT!!!!!!!!!!!!!!!!! P.S.I have heard about the HCG diet where they put drops under there tounge but I was wondering if this is good for the sex drive as the injections are.Does anybody know??? Thanks
March 30th, 2011 at 3:39 pm
Try looking into DIM. It is a natural estrogen blocker plus has a lot of other benefits. My anti aging doctor put me on that and zinc with my HCG. DIM is found in cucumbers and other vegetables but is impossible/difficult to get enough by eatting the whole food.
April 25th, 2011 at 9:26 pm
Calcium d-glucarate is an excellent anti oestrogen. Watch out for the environmental oestrogen’s – use google.
April 28th, 2011 at 5:14 am
Thanks for all for the helpful info.
Just got back from doc today with the news that my free testosterone level is at 5.8. He’s prescribed me these testosterone gel treatments — Androgel — once a day.
Anyone had any experience with these? Obviously I need to boost T a lot. Prefer natural, but he’s gone straight for the replacement via gel.
Any wisdom from the group?
Much appreciated
April 28th, 2011 at 8:13 am
@Britter – Androgel, testosterone pellet implants, or injections are the only sure fire way to get your testosterone where it needs to be.
Best of luck!
September 1st, 2011 at 7:16 am
Thanks a lot with these very helpful information.
I would like to thank all who has contribution to this website.
thanks
September 4th, 2011 at 9:36 pm
Hi Justin,
he said zinc inhibits the enzyme which responsible for converting testisteron to estrogen.
November 10th, 2011 at 12:47 am
I am 51 years old. Married to younger woman. We want another child and have been trying for 4 years. We have two girls- ages 9 and 5. Doctor put me on Testred pills 40 mg-80 mg. dose for 1 year and later switched me to Androgel 5g for low testosterone. Later found out that this has caused me to have azoospermia with testicular atrophy. Urologist and male infertility doctor have told me to stop taking pills and gel and avoid hot tubs. Any idea how long it takes for sperm production to return after using Testred and/or Androgel? We were shocked to find out no sperm and had no idea that these pills would cause this. Infertility specialist later prescribed HCG injections- 3,000 IU’s 3x/week along with Arimidex 1mg./daily for estradiol. After 6 mos., now testosterone, estradiol, FSH and LH levels are in the normal and fertile range but not sure how long it will take for sperm production to return? The only thing different since we had our last child is that I am now diabetic but it is well managed with medicine. Doctor is diagnosing me with Primary Hypogonadism- test. levels were low along with very high FSH and LH levels. Later ruled out pituitary tumor. From what I’ve read, HCG shots only help with boosting testosterone for Secondary Hypogonadism. Is this true? Any help anyone could give would be much appreciated. My wife desperately wants one more child. Thanks.
March 30th, 2013 at 9:36 pm
I hear going Vegan is really good. I am a practicing one.. I wonder about soy.. I haven’t found any proven science to say one way or another.. I am avoiding it for now.. Is grains and veggies enough.. I want to be super man