Does Sugar Lower Testosterone? What Added Sugar Does to Your Drive

Short answer: Yes, sugar can lower testosterone in the short term, and a high-sugar diet can drag down drive over the long term. In a 2013 study, drinking 75 grams of glucose lowered men’s testosterone by an average of 25%, and it was still below baseline two hours later.^[2] The bigger, slower effect comes from what years of excess added sugar do to body fat, insulin sensitivity, sleep and energy. For men, the American Heart Association suggests keeping added sugar to about 9 teaspoons (36 grams) a day.^[1][3]

Key Takeaways

• A 75 gram glucose drink cut testosterone by about 25% on average in 74 men, with no rise in LH to compensate.^[2]
• That is an acute, short-lived drop. The long-term concern is weight gain, insulin resistance and fatty liver, which are all tied to lower vitality.
• The AHA limit for men is about 150 calories of added sugar a day, roughly 9 teaspoons or 36 grams.^[1][3] US adults average about 17 teaspoons.^[3][4]
• One 12 ounce can of cola holds about 39 grams of sugar, more than a man’s whole daily limit.^[3]
• Much of the sugar men eat is hidden in drinks, cereals, bars and sauces. The “Added Sugars” line on the label is the number to watch.^[6]

Does Sugar Lower Testosterone? What the Research Shows

The most direct evidence comes from a study published in Clinical Endocrinology in 2013.^[2] Researchers gave 74 men, aged 19 to 74, a standard 75 gram oral glucose drink (the same drink used to test for diabetes) and measured their hormones every 30 minutes for two hours.

What happened to testosterone

• Testosterone fell by an average of 25% after the glucose drink.
• At the two hour mark it was still lower than at the start (13.7 vs 16.5 nmol/L on average).
• The drop was similar in men with normal glucose tolerance, impaired glucose tolerance and newly found type 2 diabetes, and it did not depend on body weight.
• Of the 66 men who started with normal testosterone, 10 (15%) dipped into the low range at one or more time points.
• LH (the brain signal that tells the testes to make testosterone), SHBG and cortisol did not change.

What it means, and what it does not

Because LH did not rise to make up for the fall, the authors suggested sugar may act directly on the testes, possibly with a contribution from the brain. Their main practical point was about testing: a man who eats before a blood draw may get a falsely low result, so a low non-fasting testosterone should be repeated fasting. We cover that in detail in our guide on the best time to check testosterone levels.

Keep the limits in mind. This was a short-term test of pure glucose on an empty stomach, not a study of what a daily soda habit does over months. It shows that a large sugar load can push testosterone down for a few hours. It does not prove that sugar alone causes chronic low testosterone. For that, the slower metabolic effects matter more.

How Too Much Sugar Affects Drive Over Time

Drive depends on hormones, but also on energy, mood, sleep, blood flow and how you feel in your body. Excess added sugar works against several of these at once.

Weight gain and liquid calories

Sugary drinks are the easiest way to overeat without noticing. Liquid carbohydrates are less filling than solid food, so the calories do not reduce what you eat later.^[4] Harvard’s Nutrition Source notes that one 12 ounce sugary soft drink a day, without cutting calories elsewhere, could add up to 15 pounds over three years.^[4] Extra body fat, especially around the belly, is one of the main risk factors for insulin resistance.^[5]

Insulin resistance

Insulin resistance means your muscle, fat and liver cells stop responding well to insulin, so your body has to make more of it to control blood sugar.^[5] Cleveland Clinic links it to diets of highly processed foods high in carbohydrates, to excess belly fat and to a sedentary lifestyle, and connects it to prediabetes, type 2 diabetes, metabolic syndrome, fatty liver disease and heart disease.^[5] Men with obesity and type 2 diabetes are also more likely to have low testosterone, which is one reason metabolic health and male vitality tend to move together. If you want to know where you stand, read our guide to the HOMA-IR test, a simple calculation from fasting glucose and insulin.

Fatty liver, blood pressure and blood vessels

Harvard Health explains that high amounts of sugar overload the liver, which can lead to fat buildup and fatty liver disease, and that excess added sugar can raise blood pressure and increase chronic inflammation.^[3] A 2023 analysis in BMC Medicine of more than 110,000 people followed for about nine years found that higher added sugar intake was linked with higher risks of heart disease and stroke.^[3] Healthy blood vessels matter for physical response, so anything that harms circulation over years is relevant to performance. See also our article on fatty liver and testosterone.

Energy crashes and mood

A big dose of fast sugar raises blood glucose quickly, insulin rises to bring it down, and many people feel tired, hungry and less sharp a few hours later. Repeated through the day, that pattern means afternoon slumps and evening cravings, which rarely help mood or interest in intimacy at night.

How Much Sugar Per Day for Men?

There are two main benchmarks. The AHA limit is stricter and is the one most relevant to men watching weight, blood sugar and heart health.

These limits apply to added sugars: sugar and syrups put into foods and drinks, plus honey and fruit juice concentrates.^[1] Sugar that comes naturally in whole fruit, vegetables and plain milk is not counted, because it arrives with fiber, water and nutrients that slow it down. An orange is not the same as a glass of orange juice.

Hidden Sugar in Foods: Where Men Get Most of It

Sweetened drinks are the biggest single source of added sugar for US adults, at about 34% of intake, followed by coffee and tea drinks (about 8%) and cakes and pies (about 6%).^[3] Here is how common items compare with a man’s 36 gram daily limit.

Other common sources the AHA lists include sweetened coffee and tea, energy drinks, fruit drinks, sweetened yogurts, flavored milk, ice cream, candy and cereal bars.^[1] Sauces, dressings and “healthy” snacks vary a lot by brand, so read the label rather than guessing.

How to spot added sugar on a label

• Look at “Added Sugars,” not just “Total Sugars.” Total sugars include natural milk and fruit sugar; added sugars are the part to limit.^[6]
• Check servings per container. The lemonade example above shows how a “27 gram” drink becomes 68 grams.^[4]
• Scan the ingredients for words ending in “ose” (sucrose, dextrose, maltose), corn syrup, high fructose corn syrup, cane sugar, molasses, honey and fruit juice concentrate.^[1][6]
• Know the claims. “Sugar free” means under 0.5 grams per serving; “reduced sugar” means at least 25% less than the regular version; “low sugar” is not an allowed label claim.^[6]
• Use the math. Every 4 grams is about one teaspoon, and every gram of sugar is 4 calories.^[1]

Practical Ways to Cut Added Sugar Without Feeling Deprived

1. Fix your drinks first. Swapping one daily soda for sparkling water removes more than a full day’s AHA limit on its own.
2. Keep sugar with meals, not alone. Dessert after a meal with protein and fiber hits your blood sugar more gently than candy on an empty stomach.
3. Choose plain, then sweeten yourself. Plain yogurt with fruit, or unsweetened cereal with berries, usually lands far below the flavored versions.
4. Walk after dinner. Regular moderate activity is one of the main tools Cleveland Clinic lists for improving insulin resistance.^[5]
5. Get a baseline. Ask your doctor about an A1C test, which shows your average blood sugar over about three months, and a fasting glucose.^[5]
6. Test testosterone fasting. Given the glucose study, schedule a morning, fasting blood draw so a recent meal does not skew the result.^[2]

Who Should Talk to a Doctor

See a clinician if low desire, low energy or performance changes last more than a few weeks, or if you also have increased thirst, frequent urination, belly weight gain, high blood pressure, snoring with daytime sleepiness or a family history of diabetes. These can point to prediabetes, insulin resistance or low testosterone, which need testing, not guesswork. Do not cut carbohydrates sharply on your own if you take insulin or other glucose-lowering medicine, since that can cause low blood sugar.

Where Ultra Bann Fits

No supplement cancels out a high-sugar diet, and cutting added sugar is a free, proven habit worth starting first. Ultra Bann is a natural male vitality supplement by DL Bioproducts, taken as one capsule every 2 days. Each serving lists seven botanicals with their amounts on the label and no proprietary blend: Thai Butea superba 345 mg, Panax ginseng 110 mg, Cynomorium songaricum 85 mg, black ginger (Kaempferia parviflora) 85 mg, tongkat ali 85 mg, epimedium (horny goat weed) 45 mg and reishi (Ganoderma lucidum) 45 mg, for 800 mg in total (full label on the ingredients page). First orders ship free in the US and come with a 60-day money-back guarantee. You can see it on the Ultra Bann shop page.

Frequently Asked Questions

Does sugar lower testosterone right away?

It can. In the 2013 study, a 75 gram glucose drink lowered testosterone by about 25% on average, and levels were still lower two hours later.^[2] The effect is temporary, but it is large enough that testosterone blood tests are best done fasting.

How much sugar per day is too much for a man?

The American Heart Association suggests no more than 150 calories of added sugar a day for most men, which is about 9 teaspoons or 36 grams.^[1][4] The US Dietary Guidelines are looser, at under 10% of calories (50 grams on a 2,000 calorie diet).^[3]

Does fruit sugar count?

Not toward the added sugar limit. Sugar naturally present in whole fruit comes with fiber and water that slow its absorption. Fruit juice concentrates added to products do count as added sugar.^[1]

Can cutting sugar improve sex drive?

There is no trial showing that cutting sugar alone raises desire. But less added sugar usually means fewer calories, steadier energy and better insulin sensitivity over time, and those support the energy, mood and circulation that drive depends on.

What are the effects of sugar on the body?

In excess, added sugar is linked with weight gain, fatty liver, higher blood pressure, chronic inflammation and higher risk of type 2 diabetes, heart disease and stroke.^[3][4]

References

1. American Heart Association. Added Sugars. heart.org
2. Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism. Clinical Endocrinology (Oxford). 2013;78(2):291-6. PubMed
3. Harvard Health Publishing. The sweet danger of sugar. health.harvard.edu
4. Harvard T.H. Chan School of Public Health, The Nutrition Source. Added Sugar. nutritionsource.hsph.harvard.edu
5. Cleveland Clinic. Insulin Resistance. clevelandclinic.org
6. American Heart Association. Sugar 101. heart.org

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is for information only and is not medical advice.