The ketogenic diet, commonly known as keto, has become a popular dietary strategy for weight loss and overall health in recent years. Some proponents of the keto diet also claim that it can help increase testosterone levels in men. But what does the research actually say about the effects of keto on testosterone?
Testosterone is an important hormone that plays a role in muscle growth, bone density, fat distribution, and sex drive in men. As men age, testosterone levels naturally decline, which can lead to undesirable effects like decreased energy, strength, and libido. This has prompted interest in lifestyle changes that may help maintain healthy testosterone levels.
There are a few potential ways the keto diet could influence testosterone:
- Weight loss - Carrying excess body fat, especially abdominal fat, is associated with lower testosterone levels. The keto diet is an effective strategy for fat loss, so losing weight on keto may help increase testosterone.
- Insulin -chronically elevated insulin levels can reduce testosterone production. Since keto diets lower insulin levels, this effect may indirectly increase testosterone.
- Cholesterol - Testosterone is synthesized from cholesterol, so keto diets that increase cholesterol intake from foods like eggs and fatty meats may provide more substrate for testosterone production.
Some small studies have shown
promising results on the effects of keto on testosterone:
- One study in overweight men found that a keto diet prevented declines in testosterone compared to a high-carb diet over a 24-week period.
- Another 6-week study in men with obesity showed that keto significantly increased total and free testosterone levels.
- However, longer-term studies are still needed. One 12-month study found that keto did not significantly affect testosterone levels compared to a normal diet.
There are a few important
caveats to consider:
- The body can produce testosterone from other precursors besides cholesterol if intake is inadequate. So keto is unlikely to raise testosterone solely by increasing cholesterol intake.
- Many factors affect testosterone levels, including sleep, exercise, stress and body composition. The keto diet alone may not override other lifestyle factors.
- Very low carb intake for extended periods may negatively impact testosterone by reducing energy availability. Some carbs are likely beneficial for hormonal health.
- More research is needed on the effects of long-term keto diets on testosterone levels. Short-term increases may not persist over months or years.
In summary, keto diets have the
potential to increase testosterone levels by supporting healthy body weight, insulin sensitivity, and cholesterol intake. However, the effects may be small and influenced by many other factors. Talk to your
doctor at Harmony Hormone Clinic if you are considering keto specifically to raise testosterone, and have your levels monitored to assess your individual response. A balanced diet and active lifestyle are likely key for maintaining healthy testosterone.
