When it comes to hormones, testosterone usually grabs the spotlight. But behind the scenes, DHT (dihydrotestosterone) is doing some heavy lifting. This potent androgen is key to male vitality — driving traits like deep voice, facial hair, sex drive, energy, and even muscle growth.
What Is DHT, and Why Should You Care?
DHT is made by converting testosterone through an enzyme called 5-alpha reductase. It’s stronger than testosterone and plays a crucial role in performance, strength, recovery, and overall masculine health.
But here’s the real kicker — your body builds these hormones from cholesterol, which comes from the fats you eat.
Low-Fat Diets = Low Hormones
A meta-analysis of six intervention studies (200+ men) found a direct connection between low-fat diets and lower testosterone + DHT levels. The findings were clear:
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Total testosterone dropped 10–15% on low-fat diets
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In extreme low-fat vegetarian diets, testosterone dropped up to 26%
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DHT levels also fell — showing that the body wasn’t making enough, not just excreting more
This wasn’t due to increased hormone breakdown or binding with proteins like SHBG — it came from the source: reduced production.
Which Fats Help Support DHT?
👉 Saturated fats — eggs, red meat, dairy
👉 Monounsaturated fats — olive oil, avocados, nuts
These support testosterone and DHT production.
🚫 Polyunsaturated fats — like seed oils (canola, soybean, sunflower) — have been shown in some research to suppress testosterone, potentially lowering DHT as a knock-on effect.
The Bottom Line
If you’re trying to boost your hormones naturally — strength, drive, energy, libido — then don’t fear fat.
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Extremely low-fat diets can suppress testosterone and DHT
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DHT is essential for male health, not just aesthetics
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Include quality fats in your diet: eggs, red meat, butter, olive oil, nuts, whole-fat dairy
Fuel the machine properly.
Supplement Smart
While diet is the foundation, the right supplement stack can amplify your results.
Explore our Hormone Support collection here 👇
🧪 Shop Testosterone & DHT Support
Study Reference
Whittaker, J., & Wu, K.
Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies.
PMID: 33741447