Foods That Lower Testosterone – Polyunsaturated Fats & Omega 6


Welcome to this article on polyunsaturated fats’ omega 6 and how foods that are high in Omega 6 are foods that lower testosterone production. If you’ve checked out some of my other articles in regard to foods that boost testosterone you’d get the impression that fat is a good thing for your testosterone production & your wider health. To an extent you’d be correct; but there is a distinction in regard to what fats’ you need in your diet for testosterone production & your wider health.

In this article we are going to look at the different types of fats’ that there are, why polyunsaturated fats’ (Omega 6) lower testosterone production, the distinction between Omega 3 & 6, the main food sources of polyunsaturated fats’ (omega 6) and the types of fats’ you ideally want for testosterone production.

So lets get to it!

The Different Types of Fats

Saturated: These are fats’ that are solid at room temperature. They mainly come from animal based foods like eggs, dairy & eggsmeat; They are also found in tropical oils like coconut. Despite teachings over the past couple of decades, more modern research has shown that saturated fats’ help increase healthy cholesterol (HDL) & lower bad (LDL) cholesterol.

Trans: These are fats’ that have been changed during a process called hydrogenation. Hydrogenation (you may have heard hydrogenated fats’) increases the “shelf life” of fat & makes it harder at room temperature. Typically, found in highly processed foods like chips, crisps, margarine, pastries etc. Trans fats’ are shown to raise your bad (LDL) cholesterol, so avoid as much as possible!

Monounsaturated Fat: These are found in fruits like avocado & olives and nuts. Eating foods that are high in monounsaturated fats’ can help lower bad (LDL) cholesterol and lead to increased good (HDL) cholesterol levels. Olive oil & avocado oil are also great sources

Polyunsaturated Fat: These are mainly found in vegetable oils like; Sunflower, sesame, soybean, corn etc. nuts and seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats’ are omega-3 and omega-6 fatty acids.

How Omega 3 & Omega 6 Differ

We need both Omega 3 & Omega 6 in our diets as the human body can’t produce them. The key difference between 3 & 6 is the final double bond in the chemical structure. The problem occurs because while Omega 6 is required for energy it’s also an inflammatory and having too much stops the body from operating correctly, this means less testosterone is produced and potentially can lead to more serious health issues like a stroke, blood clots, increased blood pressure and a heart attack.

On the flip side, Omega 3 is an anti-inflammatory and has multiple other important functions in the body including:

  • Improving heart health
  • Supporting infant brain development Person Shoing space in jeans
  • Reducing weight and waist size
  • Supporting mental health (Reduced risk of depression, schizophrenia, bipolar disorder and dementia)
  • Prevents Asthma
  • Promotes Bone Health

Why Omega 6 Lowers T/ Why Avoid It

The main issue is that our diet as a whole tends to be far higher in Omega 6 than Omega 3 than it should be and the ratio between the two for most is quite a bit off! So most need to actively lower their Omega 6 intake and increase their Omega 3.

As we’ve covered above Omega 6 isn’t all bad, it is purely a ratio game. If we have too much it becomes inflammatory and causes a number of health issues as listed above; and this includes reducing testosterone production. The reason I advise avoiding Omega 6/ polyunsaturated fats’, is that it naturally occurs in vegetables and pretty much any kind of “ready-made” food is high in it, so think pastries, crisps, cakes, food in restaurants. As a general rule any food you haven’t prepared yourself is likely to be cooked with polyunsaturated fats’ and that is why the average westerner has way too much Omega 6, so we don’t need to be adding anymore!

Sources Of Polyunsaturated Fats/ Omega 6

As listed above the main sources of Polyunsaturated fats’ and Omega 6 as a whole are as follows:

  • Vegetable Oils
  • Nuts (Pistachio, peanuts, Pine Nuts, Walnuts, Almonds)
  • Processed foods (Think any ready-made foods)
  • Seeds
  • Vegetable spreads & Margarine

The Fats You Want For Testosterone Production

As you may have figured out from the rest of this article, the fats’ you want to be including in your diet for testosterone production are:

  • Saturated
  • Monounsaturated
  • Unsaturated Fats/ Omega 3

As we haven’t covered this elsewhere, some good sources of Omega 3 are Oily fish like salmon & Mackerel, you can also take fish oil or Omega 3 oil pills to make sure that you are getting enough. You can see great dietary sources of saturated fats’, monounsaturated fats’ and Omega 3 here in this Foods That Boost Testosterone Production – The big list and find out more about the ideal cooking oils to use and the ones avoiding for your wider health and testosterone production here on this Foods That Lower Testosterone article.

Final Thoughts & Future Articles

Hopefully this article has highlighted why you want avoiding eating foods that increase Omega 6 and why foods high in Omega 6 should be considered foods that lower testosterone. I’ll be creating more articles looking at the fats’ we’ve mentioned that help increase T production, so keep an eye out for them. If you have any questions in regard to this article, foods that lower testosterone or diet and testosterone in general, just drop me a comment below and I’ll get back to you.

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30 thoughts on “Foods That Lower Testosterone – Polyunsaturated Fats & Omega 6”

  1. Rose says:

    wow! what an article, I didn’t know that omega 6 can lower testosterone, this is very educative, I have always known that omega 3 is good for you but I did not know much about omega 6 thank you so much for this post, very helpful.

    1. Nate Stone says:

      Hi Rose,

      I’m glad you found this useful!

      Yes too much Omega 6 can lead to lowered testosterone, which can cause a whole host of issues. You can see more about this here: testosterone and health

      With Omega 6 it is more a case of getting the right ratio to Omega 3 and sadly with our diets being full of vegetable oils etc. the omega 6 count is just way too high!

  2. julienne murekatete says:

    Thank you for sharing with us this informative article on foods that lower testosterone.I am very happy that I found this article because I was looking for food which can increase testosterone in body and I am sure I Will get all information I needed .

    I am going to bookmark this website for further reading.

    Best regards.

    1. Nate Stone says:

      Hi Julienne,

      I’m glad you found this useful, admittedly this article is more about foods that lower testosterone and what you need to remove/ reduce your intake of. If you want an idea of the foods to include in your diet for increased T, check out this: Foods That Boost Testosterone Production – The Big List article.

  3. Chris says:

    I take Omega 3 capsules every day but I’ll level with you here – I had no idea there was Omega 6 available as well (you learn something new every day!). 

    I’ve read through the article and I’m still a little confused about the main benefits of Omega 6, I get that it’s good for energy but does it improve heart health like Omega 3?

    1. Nate Stone says:

      Hi Chris,

      It doesn’t aid heart health or anything like that, It is required as a source of energy but too much of it, is essentially “poison” to the body as I mention it lowers testosterone and causes all sorts of issues due to increasing inflammation when levels become too high. Some places actually sell Omega 6 capsules, I wouldn’t recommend buying them though unless explicitly advised by your doctor.

  4. phranell86 says:

    Thanks for your well written article. Many years ago, I started searching online for reasons why excess fat is u healthy for the human body. I was actually surprised to learn that there are two kinds of cholesterol – healthy and unhealthy.This is the first time I am learning that saturated fat can lower testosterone production in males. Personally, I try to avoid eating junk food as much as possible. One thing that caught my attention is that you listed Avocados as great sources of monounsaturated fats. Funny thing is: I have two trees of Avocado in my yard yet I have never eaten any. I hate the taste. For the sake of improving testosterone level, I would try and see if I can start enjoying it.

    1. Nate Stone says:

      Hi Phranell,

      I’m glad you found the article useful, so a slight correction on your understanding, you want saturated fat as that helps increase testosterone production. What you want to avoid is unsaturated fats and specifically Omega 6 as that causes inflammation which leads to lowered testosterone production & other health issues. Yep avocados are a great source of monounsaturated fats, I’m not keen on the taste either, I tend to mix it in to things like chilli to hide the taste, I’d also consider selling some if you have spares, they go for a decent price lol

  5. cjciganotto says:

    Hello Nate, 

    After reading your article I learn the importance of maintaining adequate levels of testosterone in our body. To achieve this we have to pay attention to the food we eat. Some favor their production and others can reduce their levels. According to what you mention I emphasize that we try to avoid processed foods because they contain the so-called “trans” fats. Always try to consume natural foods cooked in our home. Excellent article that I will take into account! 

    Greetings. Claudio

    1. Nate Stone says:

      Hey Claudio,

      I’m glad you found this article useful, yes avoiding processed foods is good for your testosterone production and your wider health. Another easy way to avoid the wrong types of fats is to swap out vegetavle oils for avocado and coconut oil

  6. Michele says:

    Hi Nate – very interesting article.  I’ve heard a lot about Omega 3’s, but not much about the Omega 6’s.  And great information about the types of fats, I wasn’t aware of what they all exactly were, especially that saturated fats can be beneficial. And that makes sense that it’s a balancing act between Omega 3’s and 6’s.  One is an inflammatory and the other is an ant inflammatory.

    Great information – thank you.


    1. Nate Stone says:

      Hi Michele,

      I’m glad you found the article useful, yeah essentially omega 6 is required for energy; but having an excess leads to inflammation which causes reduced testosterone and other health issues, whereas Omega 3 helps to reduce inflammation.

  7. Barbara says:

    A very interesting article on Omega 3 and 6  and how it can affect the level of Testosterone in your body. I am a vegan Myslefand always try to eat healthy food and looking out if I might be missing something because i don’t eat meat. I feel great, to be honest, and I love to learn about our nutrients since I became a Vegan it is sort of my main passion. Thank you for the in-depth look at the Omega family, I definitely learned something new today

    1. Nate Stone says:

      Hi Barbara,

      I’m glad you found the article useful!

      I must admit most vegans tend to have low testosterone levels as their diet is very low in saturated fats and often high in Omega 6. It is possible to have healthy testosterone levels as a vegan, it just takes slightly more work than a more “traditional diet” if you check out this Foods That Boost Testosterone Production – The Big List article, there are plenty of vegan friendly options.

  8. Md moinul Islam says:

    Hi Nate stone,this is really a necessary specific information about foods that lower testosterone-polyunsaturated      fats and omega 6.This is very important information for us.we know foods that lower testosteron.Most of the People want to try loss their weight whose are fat.But your information is very important and useful for them.Thanks for sharing this wonderful information about foods that lower testosterone-polyunsaturated fats and omega 6.       

    1. Nate Stone says:


      I’m glad you found this useful, yes a lot of people do try to lose weight by cutting out fat; but unfortunately a lot of the time the wrong types of fats get cut, which makes it harder to continue weight loss and has a negative impact health including testosterone production.

  9. Kenechi says:

    You tried in your article. I have learnt and as well I have one question as well.. Talking about the foods that are reduce the production of testosterone which is a sex hormones. You made mention of nuts. I have always known nuts as one of the most powerful things that increases libido and testosterone. What about tiger nuts. Tiger nuts is among nuts and it boosts sperm production so much. Secondly the consumption of both the omega 6 and unsaturated fats,, does it still decrease the testosterone?

    1. Nate Stone says:

      Hi Kenechi,

      Tiger nuts are great for increasing testosterone production, as are Brazil nuts. I speak about this in this Foods That Lower Testosterone & Alternatives That Won’t pt 1 article. So you need Omega 6 for energy, the problem is most of us have too much Omega 6 intake. When your intake is too high it becomes “poisonous” to the body and causes inflammation which leads to lowered testosterone and the other health issues listed in the article.

  10. Tony says:

    Thanks for a really awesome article. I had previously been told about the testosterone reducing impact of omega 6, but didn’t do any further research on the subject. For me, being nearly 50 years of age, the testosterone reducing and inflammatory effects would definitely outweigh the benefits. 

    I used to have a diet high in nuts and seeds (particularly flax and, hemp seeds), but now I tend to eat nuts and seeds in moderation. Although there is some evidence to suggest flaxseeds can help reduce the risk of Prostate cancer and contribute to prostate health.

    I think moderation is the key!

    All the best


    1. Nate Stone says:

      Hi Tony,

      I’m glad you found the article useful. Moderation certainly is key, the issue with omega 6 occurs when you have too much in ration to Omega 3 so flax seeds are ok in moderation, just don’t over do it and swap out something like vegetable oils for coconut or avocado oil

  11. Igor says:

    People think that testosterone can fall only when you are older. It is not necessarily true. Some diseases can make this kind of problems. High level of testosterone is important for people who work out a lot and want to build up their muscles. It is nice, that now I know which foods I should avoid to keep it as high as it is possible 🙂 Thanks a lot mate.

    1. Nate Stone says:

      Hi Igor,

      Correct, testosterone levels can drop prematurely due to our diets, lifestyle and chemicals we are exposed to on a daily basis. In fact T levels for males are far lower than they were compared with or counterparts two decades back. Yep having high T is ideal for increased muscle mass gain but al leads to multiple benefits, which you can see more about here: Testosterone And Health – The Benefits Of Healthy T Levels 

  12. mzakapon says:

    Hi Nate Stone,

    Thanks for sharing a great knowledge about polyunsaturated Fats & Omega 6 which is mostly perfect reason for lowering testosterone. I would not even know different types of fats and difference between Omega 3 & Omega 6. I am going to share it with my friends and family member and bookmarking in my favorite section for my future use.Thanks for sharing this helpful tips.

    1. Nate Stone says:


      Yes essentially Omega 6 is needed for energy but an access leads to inflammation and Omega 3 is for lowering inflammation. That is why their needs to be a balance between the two but with our extensive use of vegetable oils Omega 6 becomes too high, this inflammation leads to lowered testosterone production and multiple other health issues, as detailed in the article.

  13. Taetske says:

    Good afternoon Nate,

    Posts like this one are much needed as people eat the wrong things. We have turned away from nature and that is when the trouble started. Men always want to improve on nature but sadly those creations have turned out to be extremely bad for our health. Men are turning into females due to the wrong foods, toxins, pesticides, and too many female hormones.

    No naughty things like margarine in this house. Eggs from the happy chickens, they taste so good, and coconut oil is on the daily menu. Avocado and extra virgin olive oil is a must. We do eat different nuts and seeds as they have many good things for one’s health but these are the only 2 from the list of Omega 6.

    When I look at our diet it is composed of foods, with only a few exceptions,  which boost testosterone production so I think we are on the safe side.

    Regards, Taetske

    1. Nate Stone says:

      Hi Taetske,

      Yes unfortunately vegetable oils are one of those wrong things that we consume in large volumes and have been promoted as being healthy. It sounds like you are on point with your diet, I’m glad you’re aware of the issues that chemicals in pesticides and shower products etc. in terms of them lowering testosterone production. Keep up the good work!

  14. Ezra says:

    Thanks for this wonderful article. I’ve been trying to increase my T levels for a while now and heard of the Nofap so I’m giving it a try. I’ll also be sure to use all your pointers and avoid these T killing foods.

    1. Nate Stone says:

      Hi Ezra,

      Is this “Nofap” as in no/ reduced masturbation. If so there are benefits to this but that is just a small part when it comes to increasing testosterone production, check out my other articles as well for more ideas and pointers.

  15. Teri Calhoun says:

    This is very interesting. I was not aware that the ratio of omega 3 to omega 6 affected testosterone levels, but I was aware that it caused inflammation. Will have to earmark your website for further review to see just how important testosterone level is to a man’s health.
    As far as ED goes, anything that is good for the cardiovascular system, nitric oxide for example. would be helpful in preventing ED. Watermelon contains the highest level of the amino acid L-citrulline which the blood vessels need to produce nitric acid. The highest concentration of L-Citrulline is in the rind. You tube has some great videos on how to make watermelon rind pickles. They are delicious. Have enjoyed your post and will be back for more information on your website.

    1. Nate Stone says:

      Hi Teri,

      I’m glad you found this article useful!

      Yes so increased inflammation leads to lowered testosterone production, so the two are closely connected. Check out this article on testosterone and health to get an idea for how low T levels effect health.

      Very true with regards to ED, one of the advantages of having higher testosterone production, is that it increases the production of nitric oxide. I’ll make sure I check out youtube and see if if I can give creating the pickle a go!

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