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In a T-rrible slump?
As the primary male sex hormone, testosterone is essential for maintaining libido, erectile function, bone density and muscle mass.
Men generally reach peak testosterone in their late teens to early 20s before levels slowly decline after age 30 or 40. Some 40% of men 45 and older suffer from low T, which can cause problems like low sex drive, weight gain and fatigue.
Testosterone is even important for women — it’s produced in the ovaries and adrenal glands to support their energy, libido, mood, bone density and muscle mass. Levels in women also gradually decrease with age.
Beyond aging, some common household items can quietly sabotage testosterone levels over time.
Two hormone experts spilled the T on six everyday culprits that could be tanking your testosterone.
Mouthwash
Your bathroom may be filled with stuff disrupting your hormonal balance.
Take mouthwash, for example.
Antiseptic mouthwash has been shown to kill beneficial oral bacteria that help produce nitric oxide, a molecule that supports testosterone production.
“Studies associate [mouthwash] with elevated blood pressure and blunted exercise-induced [nitric oxide] response,” Shalin Shah — CEO of Marius Pharmaceuticals and founder of The Testosterone Project, a nonprofit education and advocacy initiative — told The Post.
Shah also warns of chemical sunscreen. Ingredients such as oxybenzone (benzophenone-3), homosalate and octinoxate can be absorbed into the bloodstream, mimicking estrogen and interfering with hormones.
And beware of “forever chemicals” in your cosmetics and toiletries. Phthalates and parabens in shampoo, soaps and fragrances have been found to mess with testosterone synthesis.
Tight underwear
The production of sperm and the synthesis of testosterone operate most efficiently at a temperature a few degrees below the normal core body temperature of 98.6 degrees Fahrenheit.
Tight-fitting briefs can restrict airflow and trap heat.
Dr. Peter Balazs, a hormone and weight loss specialist in New York and New Jersey, advises switching to loose-fitting boxers or pouch underwear that separates the testes from the body.
“For the frequent commuter/driver, [I] recommend getting out of the car or standing up every 90 minutes to allow the scrotum to cool and re-oxygenate,” Balazs told The Post.
Food packaging
You’ve heard of the health dangers of ultra-processed foods. You also need to be concerned about the containers they come in.
“Forever chemicals in grease-resistant wrappers — fast food bags, microwave popcorn, pizza boxes — migrate into food with heat,” Shah said.
“PFAS have some of the strongest epidemiological associations with suppressed testosterone of any environmental chemical class.”
PFAS are forever chemicals that got their name because they persist in the environment and accumulate in human tissue, raising the risk of certain cancers, reproductive problems and hormonal changes.
Beyond chemicals, microplastics are also a worry.
Chronic exposure to these tiny fragments that slough off larger plastics has been linked to reduced testosterone and impaired male reproductive function.
Balazs recommends eating a daily serving of cruciferous vegetables rich in sulforaphane (like broccoli and cauliflower) to support detoxification and microwaving food only in glass containers — never plastic.
Thermal receipts
When you get a lottery ticket, you could win big — or slightly lose testosterone.
“Handling grocery receipts, ATM slips or lottery tickets exposes you to BPA-heavy paper that increases estrogen,” Balazs said.
Thermal receipts frequently contain the endocrine disruptor bisphenol A or its cousin, bisphenol S, potentially reducing testosterone production.
Infrequent contact with thermal receipts isn’t likely to cause significant harm, but chronic exposure may be problematic.
Experts recommend handling this paper less, using gloves or opting for digital receipts.
Scented candles and air fresheners
Shah calls this “the wellness paradox.”
“People light a candle to unwind or plug in a freshener to make the home feel clean — they’re actually volatilizing phthalates and synthetic fragrance compounds directly into their breathing air in an enclosed room,” Shah said.
“Plug-ins are worse: continuous low-level diffusion, often in bedrooms overnight.”
Phthalates and synthetic fragrance compounds act as endocrine disruptors that interfere with male hormone production.
Alcohol
You may think that a tipple or two before bed helps you sleep — it’s not helping your testosterone levels.
“Alcohol fragments sleep architecture, suppressing testosterone production by up to 23%,” Balazs said.
He noted that alcohol can deplete zinc, a critical trace mineral for maintaining healthy testosterone levels.
He advises stopping drinking at least four hours before bed to allow for proper REM and deep sleep.
Balazs also reported that untreated snoring causes repetitive cycles of low blood oxygen and reoxygenation, leading to significant hormonal imbalances.
Other tips for preserving testosterone
- Consider taking a magnesium supplement, which can increase bioavailable testosterone, particularly in men with deficiencies caused by stress.
- If you’re stressed, your body prioritizes cortisol production over testosterone. Balazs recommends 10 minutes of box breathing twice daily to reduce stress.
- Try 5,000 international units of vitamin D3 daily, paired with vitamin K2. Low levels of vitamin D are linked to low testosterone, while K2 prevents calcium buildup, directing calcium toward bones rather than arteries.
- Be careful with tap water. “Atrazine — the most commonly detected pesticide in US groundwater — is a potent endocrine disruptor shown to alter sex hormone synthesis at very low concentrations,” Shah said.
- And exercise caution with ibuprofen. Research shows that high-dose, prolonged usage can lower testosterone production.
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