The ketogenic (keto) diet has become a popular way of eating for weight loss and other health benefits. Some claim it can also help naturally increase testosterone levels in men.
Testosterone is crucial for many aspects of men's health, including muscle growth, bone strength, libido, and more. Low testosterone, or "low T," is associated with fatigue, low sex drive, erectile dysfunction, reduced muscle mass, and even depression in men.
So what does the research actually show about keto and testosterone?
Some studies suggest potential benefits:
- A small 2020 study found that men who followed a keto diet for 6 weeks had increased total and free testosterone compared to men who followed their regular diet. The keto group also lost more body fat.
- Animal research shows keto may increase luteinizing hormone, which signals the testes to produce more testosterone.
- Keto and low-carb diets in general help reduce obesity and improve body composition by burning fat rather than carbs. Obesity drives down testosterone. Losing belly fat, in particular, is linked to increased T production.
However, the effects may depend on the situation:
- One study in elite triathletes found a keto diet decreased testosterone levels. However intense training demands carbs to perform optimally.
- Studies are small and short term so far. The long-term effects of keto on hormones isn’t known yet.
- Weight loss in general often raises testosterone by reducing obesity-driven hormone imbalances. So it’s unclear if benefits are from keto specifically.
Potential ways keto may increase testosterone:
- Lower insulin levels: Keto lowers insulin, which may reduce sex hormone binding globulin (SHBG). This protein binds to testosterone, making less T available for the body to use.
- Reduce inflammation: Chronic inflammation is linked to lower testosterone. Keto may lower inflammation due to high anti-inflammatory fats and antioxidants foods like olive oil, avocado, nuts, and seeds.
- Increased cholesterol: Keto diets often raise HDL “good” cholesterol and total cholesterol levels. Cholesterol is the building block for steroid hormones like testosterone.
However, more large scale studies are still needed on long-term safety and effects for hormones.
Other lifestyle factors matter for testosterone:
- Exercise and strength training boost testosterone while also reducing inflammation and belly fat.
- Sleep is vital for optimal levels. Poor sleep raises cortisol and lowers testosterone over time.
- Reduce stress and cortisol levels. Chronic stress from work, relationships, finances or health conditions can reduce testosterone.
- Optimize vitamin D, zinc, magnesium and other micronutrient status. Deficiencies are linked to lower testosterone.
- Consider supplements. In particular, vitamin D, zinc, magnesium, fenugreek and DHEA have research supporting possible testosterone benefits for men. Speak to your healthcare provider before starting supplements.
The bottom line:
- Research suggests potential short-term testosterone increasing benefits from keto, likely due to lowered insulin, inflammation and belly fat.
- However, longer term studies on keto and hormones are still very limited in men.
- For supporting healthy testosterone levels, prioritize strength training, sleep, stress management and micronutrient status while also considering keto.
- Work with a doctor who specializes in hormones to personalize diet, lifestyle and potential supplement recommendations for your needs.
If you're a man over 30 concerned about low testosterone or hormone-related symptoms,
schedule a consultation at Renew Medical HRT Clinic to see if treatment may help. Our specialized men's health physicians can check your hormone levels and help optimize your health through personalized diet, lifestyle, supplement and medical treatment plans.
