One of the easiest ways to boost natural testosterone production is by correcting for underlying vitamin and mineral deficiencies. Both food and supplementation, such as a once-daily multivitamin can provide the vital micronutrients you need to boost testosterone production and improve overall vitality, libido, strength, and body composition.
Testosterone deficiency affects 10-40% of the world population and is known to increase with age, with an exponential rise in men and women aged 45-50. Optimizing your micronutrient intake by eating more fruits and vegetables and supplementation can help you boost natural testosterone production and correct vitamin and mineral deficiencies.
Achieving Optimal Testosterone Levels With Food
While this guide is focused on micronutrients, we do not recommend omitting any of the macronutrient groups (protein, carbs, and fat). A well-rounded diet can account for many imbalances in our bodies, even the ones that contribute to our testosterone production, but usually in our modern dietary lifestyles, this isn’t enough to support optimal levels.
Vitamin A and Testosterone Production
Studies have shown a positive correlation between Vitamin A and androgen production. Vitamin A can be found in the body, in retinal form, and is converted into retinoic acid. In men, if there Is little to no Vitamin A in the body, serum level testosterone levels drop. If you’re deficient in Vitamin A, your body cannot properly metabolize dietary fat. Healthy fats provide the micronutrients needed for optimal testosterone levels. Thus, a deficiency in Vitamin A, can cause a negative impact on testosterone levels. Supplementing with a multivitamin or eating some of the foods below, can help in optimizing natural testosterone production.
What Are The Best Food Sources Of Vitamin A?
Sweet Potatoes, Carrots, Dark Leafy Greens, Salmon, Cod Liver oil
B-Vitamins and Testosterone Production
B-Vitamins are comprised of eight complex and essential water-soluble vitamins that play pivotal roles in cellular function and energy metabolism, acting as co-enzymes in many catabolic and anabolic enzymatic reactions. Numerous clinical studies have also demonstrated the benefits of B-Vitamins on energy metabolism, neurological function, neural inflammation, and oxidative stress [R]. Most B-Vitamins remained stored in the body, therefore they must be acquired from your diet through food or supplementation.
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Several of the B-Vitamins have positive benefits on natural testosterone production. For example, Vitamin B3 or Niacin is known to be a natural human growth hormone booster, which can lead to anabolic changes in building lean muscle mass and strength. Vitamin B2 or Riboflavin is one of the essential nutrients needed din testosterone production. Riboflavin actually converts testosterone into a more potent form of androgen, known as dihydrotestosterone (DHT). Vitamin B6 also plays a direct role in testosterone production as it suppresses the synthesis of estrogen. Supplementing with a B-Vitamin Complex is crucial in regulating and promoting natural testosterone production.
What Are The Best Food Sources Of B-Vitamins?
Pork, nuts, dark leafy greens, lentils, seafood, and root vegetables
Vitamin D and Testosterone Production
The benefits of Vitamin D on testosterone production are quite profound. Vitamin D ironically is actually not even a vitamin, it’s a steroid hormone, which regulates more than 1,000 bodily functions. Therefore, if you’re part of the estimated 1 billion people or 50% of the world population that has a Vitamin D deficiency, then that means 1,000 or more of your bodily functions are impaired.
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Several studies have shown a positive correlation between vitamin D levels and total and free testosterone levels. Most studies have found, that individuals with low vitamin d levels are much more likely to have low testosterone levels when compared to those with an adequate amount of vitamin d. Studies have also shown that supplementing with a low dose vitamin d, can increase free and total testosterone up to 25%.
What Are The Best Food Sources Of Vitamin D?
Mushrooms, Fish, Milk, Eggs, Oysters
Magnesium and Testosterone Production
Magnesium controls over 300 bodily functions and hundreds of enzymatic reactions. While, the biological functions of Magnesium are relatively broad, which include the production of nucleic acids, involvement in adenosine triphosphate (ATP), and helping muscle contraction magnesium’s most imperative function is to help regulate proper bone structure through mediating and coordinating calcium concentration, improving sleep quality, and increasing the bio-active free testosterone [R].
Research suggests that nearly 70% of Americans eat below the recommended daily amount of magnesium, with 19% eating less than half the recommended amount. Studies have shown that magnesium frees testosterone and makes it more bio-active. Research also suggests that one gram of magnesium combined with exercise can increase testosterone levels by 24%.
RELATED ARTICLE 6 Reasons Why You Should Take A Magnesium Supplement
What Are The Best Food Sources Of Magnesium?
Dark Chocolate & Cocoa, Beef, Spinach
Zinc and Testosterone Production
Zinc is a ubiquitous micronutrient involved in maintaining the homeostatic integrity of human bodily functions, including immune efficiency and human metabolism. Zinc is also a cofactor for numerous enzymes including DNA and RNA replication protein structure, and protein synthesis. Indubitably, Zinc has many benefits and plays an imperative role in human biological process and cellular function from a granular level to support major biological function [R, R]
According to a study done at School of Physical Education and Sports in Selçuk Turkey 10 male elite wrestlers were administered 3mg of zinc per day for four weeks supplemented with their conventional diet. The results indicated that total and free testosterone levels were significantly higher following zinc supplementation without preventing the inhibition of testosterone concentration [R]
Another study published in the journal Nutrition conducted at Wayne State University ran a randomized control trial with 40 adult men from 20-40 years of age. After six months of treatment with 30mg of Zinc per day, serum testosterone concentration and levels significantly increased amongst all ages [R]
RELATED ARTICLE How To Naturally Increase Testosterone Levels
Zinc is the master mineral of the endocrine system and plays a major role in testosterone production. By including more natural food sources and supplementation of zinc into your diet, you can help support a healthy testosterone level and hormone balance.
What Are The Best Food Sources Of Magnesium?
Raw Cocoa, Beef, Lamb, Eggs, Animal Liver
Boron and Testosterone Production
Perhaps one of the most surprising and impressive trace elements and minerals that can boost testosterone production is Boron. Boron has vitally important roles in cellular metabolism and supports the growth and maintenance of bones, wound healing, and beneficially impacts the use of estrogen, testosterone, and Vitamin D. One of the effects of Boron that also has a significant impact on testosterone production is its ability to improve magnesium absorption.
Studies have shown that Boron supplementation can more than double testosterone production and free serum levels. [R].
What Are The Best Food Sources Of Boron?
Raisins, Brazil Nuts, Avocado, Prunes, Dried Apricots
Calcium and Testosterone Production
Calcium isn’t just popular for bone health. Calcium is required for proper nerve transmission and muscle contraction, especially for the heart. A recent study published in the journal Biological Trace Elements found that calcium supplementation in accordance with resistance training can increase free range testosterone levels. 30 healthy male participants were divided into three groups. The first group consisted of non-exercising or sedentary subjects, receiving 35mg of calcium per day. The second group received the same dose of Calcium but were also enrolled in a resistance training program. and of course group 3, which underwent training, but did not receive the 35mg of calcium. The results found, that training results in increased testosterone levels in athletes and that the increase is greater if accompanied by calcium supplementation, which may be useful for increasing overall athletic performance [R].
What Are The Best Foods Sources Of Calcium?
Milk, Eggs, Cheese, Yogurt, leafy greens
Vitamin K2 and Testosterone Production
Vitamin K2 is a highly underrated element when it comes to naturally increasing testosterone production. Vitamin K2 acts similar to a hormone, and is connected in cellular signaling between hormonal receptors. A true hormone is a product of living cells, which circulates in body fluids (such as blood) and elicits a specific stimulating effect on the activity of cells situated remotely from its point of origin. A growing body of evidence published over the last decade has established vitamin K2 in this category of substances.
In a Japanese rat study, 75mg of Vitamin K2 was administered to the rodnets for a period of 5 weeks. The results showed a 70% increase in plasma free testosterone levels. Although this provides evidence to conduct a human pilot preliminary study, no human randomized controlled trials have been conducted [R].
What Are The Best Food Sources Of Vitamin K2?
Milk, Eggs, Cheese, Butter, Liver
Improving Testosterone Levels With Micronutrients: Takeaway
If you have low testosterone levels, incorporating more micronutrient-rich foods and supplementation will help produce more free level testosterone and increase production. Vitamins and minerals such as Boron, Vitamin A, B-Vitamins, Vitamin D, Zinc, and Magnesium will all help boost natural testosterone production to help you improve vitality, increase strength, maintain lean muscle mass, and improve libido. If you’re not sure of what your free-range testosterone levels are, we always suggest having a blood panel done first and consult your physician, to identify what micronutrients you need for optimal hormonal balance. However, considering modern-day farming practices, in addition to western diet statistics, it is recommended to supplement your diet with a multivitamin to bridge any dietary gaps with essential micronutrients. Furthermore, if you’re over the age of 30, additional supplementation of Zinc and Magnesium will help improve testosterone levels and improve your overall quality of life.
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Pizzorno, Lara. “Nothing Boring About Boron.” Integrative medicine (Encinitas, Calif.) vol. 14,4 (2015): 35-48.
Cinar V, Baltaci AK, Mogulkoc R, Kilic M. Testosterone levels in athletes at rest and exhaustion: effects of calcium supplementation. Biol Trace Elem Res. 2009;129(1-3):65-9.
Ito, Asagi et al. “Menaquinone-4 enhances testosterone production in rats and testis-derived tumor cells.” Lipids in health and disease vol. 10 158. 13 Sep. 2011, doi:10.1186/1476-511X-10-158
Walker C, Kuoppala A. "Master Your T. The Definitive Guide To Raising Your Testosterone Naturally." Anabolic Men., 2016. PGs 134-220.