What Happens To Your Testosterone When You Eat Peanut Butter Every Day

Men don't like to talk about it, but 1 out of every 4 men has low testosterone (per Western Michigan Urological Associates). You may not even know you have low testosterone because you don't notice any symptoms. Testosterone is the main male hormone that influences your sex drive and physical characteristics. People with low testosterone might not only experience a low sex drive but also a low sperm count or problems with an erection. Other warning signs of low testosterone might be insomnia, depression, problems concentrating, and muscle loss.

Although men's testosterone levels gradually decrease with age, some medications, chronic diseases, medical treatments, or infections could cause low testosterone. Low testosterone could also be linked to issues with the glands that produce hormones. Obesity is also associated with low testosterone. Managing your weight, drinking alcohol in moderation, and exercising can naturally balance your testosterone levels.

Your diet also makes a difference in testosterone levels. Diets high in sugar and fat have been linked to low testosterone levels. Although there's no clear evidence of how eating peanut butter affects your testosterone levels, some nutrients in peanut butter can have different effects on your testosterone.

Two tablespoons of peanut butter have 16 grams of fat and 3 grams of saturated fat. You'll find 6.6 grams of heart-healthy monounsaturated fat and 3.6 grams of polyunsaturated fat. While unsaturated fats are typically touted as heart-healthy, they might have a temporary effect on your testosterone levels, according to a 2019 study in Nutrients. The study tested testosterone levels of overweight men after eating test meals of orange juice, protein, polyunsaturated fat (soybean oil), monounsaturated fat (olive oil), or a combination of macronutrients.

The olive oil, soybean oil, and mixed meal of soybean oil and orange juice reduced testosterone levels five hours later. The orange juice alone didn't affect testosterone levels, and an egg white protein powder boosted testosterone levels over the five hours. The researchers compared this study's results with their previous study which found that two high-fat McDonald's English muffins with sausage and hash browns also lowered testosterone. In other words, whether the fat is saturated or unsaturated, a high-fat meal can reduce testosterone levels. Because peanut butter gets 71% of its calories from fat, it might not be best if you want to boost your testosterone levels.

Don't toss out your jar of peanut butter just yet; peanut butter has other nutrients that could boost your testosterone. Peanut butter provides 14% of your daily recommended magnesium. A 2010 study in Biological Trace Element Research found that supplementing with 10 milligrams of magnesium increased free and total plasma testosterone levels. 

Peanut butter also has 875 milligrams of arginine, which was found to increase testosterone levels in mice, according to a 2020 study in Reproduction, Fertility, and Development.

Zinc is an important mineral you need for male fertility, and you need zinc in your diet every day because your body doesn't store it. According to a 2018 article in the Journal of Reproduction & Infertility, zinc helps your thyroid produce hormones, and a zinc deficiency is linked to low testosterone levels. Supplementing with zinc could help increase testosterone, and peanut butter provides 8% of your daily value of this mineral.