Does Sugar Lower Testosterone? Explained Simply

Sugar can affect testosterone more than many people realize. Research shows that eating sugar or drinking sweetened beverages can cause a noticeable drop in testosterone within hours, and long-term high intake is linked to a greater risk of low testosterone in men.

Excess sugar also contributes to weight gain, inflammation, and weaker immune defenses—all factors connected to hormonal imbalance.

Understanding how sugar impacts testosterone can help you make better choices for energy, body composition, and overall well-being.

Does Sugar Lower Testosterone?

Sugar can indeed lower testosterone: several studies show that high consumption of sugar-sweetened beverages is associated with reduced testosterone levels in young men [1], and even a single dose of glucose can significantly reduce testosterone within just a few hours [2].

For example, a study by Chen Liang et al. (2018) using U.S. population data (NHANES) found that men who consumed large amounts of sugary drinks (≥442 kcal/day from sweetened beverages) were about 2.3 times more likely to have low testosterone compared with those who consumed very little [3].

In 2018, Thiago Gagliano-Jucá and colleagues published in Endocrine that drinking glucose or eating a mixed meal can cause a marked drop in testosterone in healthy men.

Levels began to decrease after about 20 minutes, reached their lowest point at around 1 hour, and remained below baseline even after 2 hours.

In some participants, testosterone even fell below the clinical low threshold. This is why testosterone testing should ideally be done in the morning, in a fasted state [4].

These findings collectively suggest that high sugar intake may contribute to lower testosterone levels.

It is important to note that body weight also plays a role. The above study showed that men with higher BMI (≥25) already had a much greater risk of low testosterone [5].

Since excessive sugar consumption often leads to weight gain, it is difficult to fully separate sugar’s direct effects from its indirect impact via increased body fat.

Nonetheless, evidence indicates that both acute sugar intake and long-term fat accumulation are linked to lower testosterone in men.

How Excess Sugar Affects Your Body

Sugar May Contribute to Lower Testosterone Levels

As mentioned earlier, excess sugar contributes to lowering testosterone. Beyond the immediate drop after meals, high sugar intake promotes weight gain and insulin resistance—both of which negatively affect testosterone production in the testes.

According to research, overweight/obese men are 3.68 times more likely to have low testosterone compared with normal-weight men [5]. High sugar consumption is a common cause of weight gain, which indirectly lowers testosterone.

On Reddit, a user asked about sugar and testosterone. Some noted that reducing sugar and choosing nutrient-rich foods may support energy, exercise, and better T levels. Still, hormonal changes usually take time, not happen instantly.*

Sugar Can Weaken the Immune Response

Excess sugar can weaken the immune system. Under normal conditions, glucose is essential for immune cell activity, but when glucose is elevated excessively, immune function becomes impaired [6].

Studies show that high glucose levels trigger the overproduction of inflammatory cytokines, making immune defenses less effective. In short, a diet overloaded with sugar can reduce the body’s ability to fight off pathogens [6].

Sugar Promotes Higher Inflammation in the Body

High sugar consumption promotes chronic inflammation. A clinical study had volunteers consume 50g of fructose, glucose, or sucrose, and results showed that all three increased blood levels of hs-CRP (a marker of inflammation); fructose and sucrose had stronger effects than glucose [7].

Moreover, fructose activates inflammatory responses in the gut and liver, releasing cytokines such as IL-1β, IL-6, and TNF-α into the bloodstream [7]. These inflammatory factors contribute to systemic inflammation and increase the risk of chronic diseases.

A Reddit discussion noted that high blood sugar can lower testosterone, affecting energy and libido. Some users emphasized the role of obesity, chronic inflammation, and poor lifestyle, while others advised improving exercise, diet, and consulting a doctor.*

Sugar Speeds Up Skin Aging

Excess sugar accelerates skin aging. Glucose and fructose can bind with collagen and elastin in the skin to form advanced glycation end products (AGEs) [8].

Glycation makes collagen fibers stiff and less elastic, resulting in wrinkles and sagging skin. Research shows that when blood sugar rises, the glycation process intensifies, causing dull skin and speeding up visible signs of aging [8].

Sugar Can Affect Liver Health

High sugar consumption (especially fructose) can harm the liver. Fructose is primarily metabolized in the liver, and excess intake promotes fat and triglyceride accumulation.

According to a recent review, high dietary fructose intake leads to disturbances in carbohydrate and lipid metabolism in the liver, increasing inflammation and accelerating the progression of non-alcoholic fatty liver disease (NAFLD) [9].

Therefore, a diet high in sugary foods increases the risk of liver damage over time.

Conclusion

In summary, current evidence shows that excessive sugar consumption is associated with lower testosterone levels in men.

At the same time, excess sugar has many other negative effects on the body—from weakening the immune system and promoting inflammation, to accelerating skin aging and harming liver health.

Therefore, to protect health and maintain hormonal balance, men should limit refined sugar and sugary beverages, while maintaining a healthy weight and lifestyle.