Tree nuts and oestrogen balance in men: what a 2022 study suggests

When we talk about “oestrogen dominance” in men, we’re usually referring to a pattern where oestrogenic activity is relatively high compared with androgen activity—often seen alongside age-related testosterone decline, increased aromatisation in adipose tissue, metabolic dysfunction, or inflammatory burden. Dietary strategy matters here, not as a magic bullet, but as a practical lever that may shift the hormonal environment over time.

A useful example comes from a 2022 study by Wang and Fang published in Nutrition Research, which examined whether tree-nut intake is associated with oestrogen status in men. Using U.S. NHANES data (2013–2016) in 3,340 adult men, the researchers compared men who reported eating tree nuts with non-consumers. Among the tree-nut consumers, the mean usual intake was 34.2 g/day—roughly a small handful. Importantly, higher usual tree-nut intake was inversely associated with bioavailable oestradiol after adjusting for relevant confounders. ScienceDirect+1

The headline finding many people take away is this: men consuming ≥30 g/day of tree nuts had a 24% lower multivariable-adjusted risk (odds) of hypoestrogenism compared with those consuming <30 g/day. The study also explored intake cut-points (including ≥42.52 g/day) and reported a smaller risk reduction at that higher threshold in their models. ScienceDirect+1 In other words, the strongest message is not that “nuts drop oestrogen by 24%,” but that habitual nut intake at around one small handful per day was associated with a meaningfully lower likelihood of being in a higher-oestrogen category, alongside lower bioavailable estradiol.

Why might nuts influence oestrogen status?

Because this was an observational (cross-sectional) analysis, it cannot prove cause and effect.  However, the findings make biological sense when you consider what nuts tend to bring into the diet: fibre, magnesium, polyphenols, and healthy fats, plus improved overall diet quality. In their secondary analyses, the authors noted that nut intake was positively associated with circulating folate, and folate was inversely associated with oestradiol—suggesting one plausible nutritional pathway (among several). ResearchGate+1

Practical takeaway: what does “34 g/day” look like?

For most people, 30–35 g/day is:

• about a small handful, or

• around ¼ cup (varies by nut type)

If your goal is supporting hormonal balance while staying mindful of calories, consider:

• choosing unsalted or lightly salted nuts most days

• prioritising whole nuts over honey-roasted or sugar-coated varieties

• being portion-aware (nuts are nutrient-dense and calorie-dense)

A note on evidence strength

This study adds to a growing conversation: diet patterns and specific foods may influence markers related to “oestrogen dominance” in men—but the best interpretations remain cautious.  This is exactly why systematic reviews matter.

If you’d like a broader evidence map beyond nuts, you can also refer to my recent publication in Human Nutrition & Metabolism reviewing dietary interventions and nutrients that may influence oestrogen dominance in males. ScienceDirect

Bottom line: A daily handful of tree nuts is a simple, accessible dietary habit that—based on current observational evidence—may be associated with a more favourable oestrogen profile in men.  It’s not a standalone treatment, but it’s a low-risk “foundation habit” worth considering within a comprehensive lifestyle plan.

Medical note: if you have nut allergy, significant gastrointestinal sensitivity, or specific dietary requirements, seek personalised clinical guidance.