Does Almond Milk Increase Testosterone? (From a Dietician)

Almond milk could help your testosterone production, especially the fortified form since it contains some nutrients beneficial for testosterone synthesis.

The most important one is vitamin D.

A study from 2011 showed vitamin D supplementation might increase testosterone levels in men who previously had vitamin D deficiency [1].

Low vitamin D levels may cause erectile dysfunction and loss of muscle mass and strength - symptoms it has in common with testosterone deficiency.

A 3.5-ounce portion of fortified almond milk provides about 5% of the daily value of vitamin D and, on top of that, about 17% of the DV of calcium [2].

Aside from its known benefits for bone health, studies also showed calcium supplementation might increase testosterone levels [3].

This milk (even unfortified) is also a good source of magnesium, a mineral essential for using energy in the body and controlling blood sugar levels which may also indirectly impact testosterone [4].

Authors of a study conducted in 2010 concluded that magnesium supplementation could increase testosterone (both total and free) in men [5].

“Among its numerous roles include one in the testicles where it helps protect tissue from free radicals. If you’re deficient, then the testicles get damaged to a degree and testosterone may be lowered.”

- Kurtis Frank, Research director at Examine.com

And what about mineral zinc?

Sadly, even though almonds are high in zinc and eating them might prevent zinc deficiency (by extension also testosterone deficiency), this mineral is lost in the process of making almond milk.

So eating almonds would be a better option?

It probably would, but in moderation, as almonds may interfere with sex hormone binding globulin (SHBG) which can decrease free testosterone by binding itself to this hormone and preventing the tissues from absorbing it.

Almonds also contain phytic acid that blocks the absorption of essential minerals [6].

All things considered, we can’t say drinking almond milk has a highly favorable nutritional panel for boosting testosterone levels.

Cow’s milk contains vitamins that boost testosterone because it is naturally rich in vitamins B12 and B2, calcium, and phosphorus, but it’s also often fortified with vitamins D and A [7].

Vitamin B12, for example, is able to initiate small testosterone increases [8].

Vitamin B2 prevents  5 alpha-reductase enzymes from converting testosterone to a hormone called Dihydrotestosterone (DHT) [9].

Vitamin A promotes Leydig cell differentiation (the main part of the testes responsible for T-production) [10].

However, make sure to take dairy milk in moderation, as some researchers claim it contains synthetic or natural hormones that can raise estrogen levels [11].

Better Plant-Based Options

Our recommendation would be organic fortified soy milk, as nutritionally, it comes closest to cow’s milk (but almost without saturated fat) and may generate nearly the same health benefits.

However, soy milk was the subject of controversy for its impact on male reproductive hormones as it contains phytoestrogens, but some new studies seem to dismiss these claims [12].