What is tofu made of?
Tofu is made from soybeans, which are often linked to hormonal effects. Many people worry that soy might impact masculinity or fertility.
Why do many people believe that soy has hormonal effects?
Soy does contain a compound called phytoestrogen. This plant-based compound is similar to the female hormone estrogen. It can even bind to estrogen receptors in the body and act in a similar way. This raises concerns. In theory, higher estrogen levels could lead to feminizing effects in men or increase the risk of breast cancer in women. But science tells a different story.
What does the research say?
Research has shown that soy products do not cause harmful increases in estrogen levels (1,2).
Soy and Women: Support During Menopause
In women, they may have beneficial effects. In women, phytoestrogens can balance estrogen levels. If natural estrogen levels are too high, soy can help reduce its effects.
If levels are low, such as during menopause, soy may offer support. In fact, phytoestrogens can help reduce the effects of excess estrogen when levels are too high, and support the body when natural estrogen levels drop — such as during menopause.
If levels are low, such as during menopause, soy may offer support. That’s why tofu and other soy-based products can be a good alternative during this life stage.
Soy and Men: It Doesn’t Lower Testosterone
Many fear that soy reduces testosterone levels in men or somehow “takes away” their masculinity. The good news: this is not true. Research shows that soy has a neutral effect on male hormones when consumed in reasonable amounts. Moderate soy consumption does not affect hormone levels at all.
Summary
Tofu is not harmful — quite the opposite. It’s a complete plant-based protein that can support a healthy diet for both men and women. The fear of hormonal effects is not scientifically justified, and there’s no reason to avoid tofu based on this myth.
There’s no evidence it reduces testosterone or causes feminization when eaten in reasonable amounts. Tofu is a complete plant-based protein. Avoiding it due to hormone myths means missing out on a nutritious food.
Sources:
Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence – Fertility and Sterility (fertstert.org)
Does Soy Milk Affect Estrogen Levels? (verywellfit.com)
Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review – PMC
The health effects of soy: A reference guide for health professionals – PMC
Effects of soy protein and isoflavones on circulating hormone concentrations in pre- and post-menopausal women: a systematic review and meta-analysis – PubMed
Effect of Soy Isoflavones on Measures of Estrogenicity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials – PMC
Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies – PubMed
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