Testosterone, the male hormone holds a special position in fitness, sexual performance, and even daily chores.
Since testosterone decline is a natural phenomenon among men above 30, men often face difficulties in keeping up with their goals.
In such times, it’s natural for men to hover over the internet for natural ways to boost testosterone. Ideally, experts suggest that protein is one such nutrient that can help men with the same.
The first name that comes running through our mind regarding protein sources is milk. Hence, the new popular trend in testosterone-elevating chat boxes, is Does milk increase testosterone?
Digging over the topic, here we are to help our readers out of this dilemma with science and logic.
Does Milk Increase or Decrease Testosterone?
Milk is an age-old superfood for the growth and development of children as it comes loaded with a long list of nutrients. There is a bit of confusion about whether milk increases or decrease testosterone.
The nutrient value of milk holds a complex structure with over 350 types of fatty acids that are saturated and mostly triglycerides.
If we break down the fat content of milk, high fat takes up 4% of the nutrient profile while the reduced type of fat is just 1%.
Talking about the carbs content, your whole milk has lactose which is a combination of glucose and galactose.
But since, it’s the protein content of milk that makes it a hit among people with the daily ritual of a glass of milk.
Milk has a high amount of protein that includes the BCAA or the amino acids that can contribute to a massive muscle-building power.
Sometimes, the different dairy products prepared from milk are additionally loaded with Vitamin D that can fulfill 50-60% of your daily Vitamin quota.
While Vitamin D and Proteins are the rays of hope among people looking for a daily T-boost what raises doubts – is milk good for testosterone is the way it is produced.
Milk is produced during the pregnancy phase of the cows which makes the hormonal content of progesterone and estrogen relatively higher.
So, is milk good for testosterone? Let’s find out with the help of some studies.
Milk and Testosterone – Clinical Studies and Research
The studies on the milk effect on testosterone have received contrasting results over the years.
Some studies suggest that a diet rich in milk for a longer duration can shoot up testosterone to higher levels.
Studies Proving Milk Boosts Testosterone
Some studies have shown that milk raises the female hormones in your body while bringing down the T-levels.
Study I – High Milk Protein Diet Boosts Testosterone by a Small Level
The study was conducted over two groups for twelve weeks with the workout plan focusing on resistance training.
One group was fed 250 ml of milk with 30 grams of protein, while the second group had a meal containing maltodextrin.
While both the groups had an increase in testosterone, the former group had a higher result ratio, with more strength and improved weight.
Another study showed the long-term effects of such a diet.
Study II – Positive Long-term Effect of Milk on Testosterone Levels
A Taiwanese study showed that men who had a diet rich in milk for a longer duration of time had a significant increase in testosterone levels.
They also noted that the variation in the levels of testosterone was almost 3/4th.
However, these studies were challenged by several studies that showed an increase in female hormones on consuming milk. so, the study clearly give you the answer to “does milk increase testosterone” or not.
Studies Proving Milk Decreases Testosterone Levels
If we look at the science of milk production, we know that the highest milk yield is only possible when the cow is pregnant raising the female hormone content in the milk.
This was further proved by the following studies:
Study I – Milk Consumption Surges Estrogen and Progesterone, Lowering Testosterone
The study involved men, women, and even children fed with 16oz of milk daily. The analysis was made by testing the blood samples every 15 minutes for two hours.
Results suggested that all of the volunteers had higher estrone and progesterone levels with lower testosterone and the growth hormone.
These results were further supported by another study.
Study II – Milk contributes to 60-70% of Estrogen in body
The study showed that milk exposes you to 60-70% of estrogen.
This is because of the process used to increase the milk yield from cows.
So, does drinking milk lower testosterone? Well, the contrasting studies suggest that milk would majorly contribute to an increase in female hormones than male hormones in your body.
But this doesn’t mean that you should completely avoid drinking milk, as it can have several benefits for your body.
Benefits of Milk for Your Fitness Journey
There are two major benefits that milk can bring into your life if you are a dedicated fitness freak. This will let you know about whether does milk increase or decrease testosterone.
#1. Muscle Gains
Milk has two types of protein – casein and whey protein. Whey protein has 9 essential amino acids that your body needs to stimulate the growth of muscle cells.
Casein on the other hand releases amino acids throughout the day to increase protein metabolism and help your muscles recover rapidly.
#2. Weight maintenance
According to studies, adding skimmed milk to your daily routine coupled with a good workout plan can increase the rate of fat loss.
Since skimmed milk has high amounts of amino acids it helps in greater protein synthesis and hence greater calorie burn. Some studies have proved that you can choose milk in your calorie deficit phase for controlling your calorie intake.
With this let’s conclude the overall discussion on whether does milk increase or decrease testosterone.
Conclusion
Till now no prominent evidence has come to our notice that suggests any direct impact of milk on testosterone or Does milk increase or decrease testosterone or not
But then some studies show its lowering effect on testosterone.
Hence if you are looking for foods to boost testosterone we would suggest you go for other options.
For example, some of the best testosterone-boosting foods are lean proteins, eggs, leafy veggies, garlic, and oyster extracts.
You can even combine organ meat for testosterone boost. However, some also combine natural supplements that have prominent T-boosting ingredients.
These supplements offer a comprehensive plan for increasing your testosterone levels with a proper dosage plan.
