The research: A landmark study at MIT showed that male mice fed Lactobacillus reuteri had higher testosterone, larger testes, and more dominant social behaviour than controls. Follow-up human research is confirming similar trends in men.
How Your Gut Affects Testosterone
- Oestrogen recycling — certain gut bacteria (called the "estrobolome") affect how the body reuses and excretes oestrogen. Poor gut health can lead to excess oestrogen recycling in men, which suppresses testosterone.
- Inflammation — systemic inflammation (caused by poor gut flora/leaky gut) directly suppresses testosterone production. Probiotics reduce inflammation.
- Nutrient absorption — healthy gut bacteria support absorption of zinc, magnesium, and vitamin D — all essential for testosterone production.
- Cortisol — gut health affects stress response; reduced cortisol supports higher testosterone (they are inversely related).
Best Probiotic Strains for Men's Hormonal Health
- Lactobacillus reuteri — most directly researched for testosterone support
- Lactobacillus acidophilus — broad gut health benefits, reduces inflammation
- Bifidobacterium longum — stress reduction, cortisol modulation
- Lactobacillus plantarum — antioxidant properties, reduces oxidative stress in testes
Pakistani Foods That Deliver These Strains
- Full-fat dahi (plain) — Lactobacillus acidophilus and bulgaricus
- Kefir — broadest range of probiotic strains
- Fermented achaar — Lactobacillus plantarum
- Supplement: NOW Foods Probiotic 10 — available on Daraz