Before discovering the best 5 vitamins and minerals for increasing testosterone levels…let’s do a quick recap on the importance of testosterone.
Testosterone is a crucial male sex hormone – it’s essential for muscle growth, sexual function, fat loss and overall health.
Nonetheless, T levels have been declining significantly over the past decades.
Now, more than ever, improving the typical modern lifestyle is a NECESSITY in order to boost them.
And one of the best ways to do that is to eat better.
Thus, the following vitamins and minerals for increasing testosterone levels are a must!
You can add them to your diet by eating the foods mentioned below. In some cases, a supplement will work well too.
Physical activity is also crucial for maintaining healthy T levels. Check out this article to learn more.
The Best 5 Minerals for Increasing Testosterone Levels
These vitamins and minerals for increasing testosterone levels are found in many common foods.
By improving your diet and committing to it, you should see a significant difference on your testosterone levels.
1. Zinc for Increasing Testosterone
Numerous minerals have an influence on the process of hormonal production, but one mineral has the most profound effect – Zinc.
Zinc is an essential mineral needed for survival. Moreover, this mineral is a known aphrodisiac and testosterone booster.
Low testosterone levels are commonly associated with zinc deficiencies.
But too much zinc isn’t a good thing either. Thus, before supplementing, make sure to get a complete blood analysis.
You won’t be able to attain damaging levels with dietary zinc alone, but be careful of dosage when using supplements.
By adding zinc into your diet, you will increase levels of a pituitary hormone that stimulates testosterone production. Zinc can also block the conversion of testosterone to estrogen.
Thus, a double win for your body!
If you exercise on a regular basis, make sure to eat enough zinc-rich foods or supplement it because it’s lost through sweating.
Dietary Sources of Zinc:
- Shellfish (oysters, crab, lobster, shrimp)
- Beef, Pork & Chicken
- Dairy products (hard cheese, yogurt milk, mozzarella)
- Legumes (white beans, kidney beans, chickpeas, mung beans)
- Nuts & Seeds (cashews, pistachios, almonds, pecans, walnuts, chia seeds, flaxseeds, etc.)
2. Magnesium for More Testosterone
Magnesium is a must to improve sleep and reduce muscle soreness. It also plays a role in your levels of total testosterone.
Magnesium increases the bio-availability of testosterone – meaning your body can use the available T more efficiently.
Let’s look at the science for a bit.
When ageing or following a low protein diet, sex hormone binding globulin (SHBG) levels increase. Consequently, SHBG binds with testosterone and makes it unavailable for the body to use.
However, a study showed that testosterone preferred binding to magnesium rather than SHBG. As a result, free testosterone levels are preserved along with its wonderful anabolic effects. Results are far more interesting for people who exercise regularly. (source)
Dietary Sources of Magnesium:
- Green vegetables (broccoli, kale, spinach, green beans, Swiss chard)
- Fatty fishes (salmon, mackerel, tuna, halibut)
- Nuts & Seeds (cashews, almonds, Brazil nuts, flaxseeds, pumpkin seeds, etc.)
- Legumes (black beans, kidney beans, chickpeas, edamame)
3. Vitamin B6
Vitamin B6 – also known as pyridoxine – is a nutrient that our bodies can’t store for any length of time. Thus, it needs to be constantly replenished to get its benefits.
A chronic lack of vitamin B6 has been linked to confusion and depression. This vitamin is also essential to form haemoglobin – the molecule carrying oxygen in red blood cells to our whole body.
When it comes to testosterone, B6 works directly and indirectly to boost it.
It works by promoting the production of androgens, causing T levels to increase. It also helps regulate hormones that are detrimental to T, such as oestrogen.
Dietary Sources of Vitamin B6:
- Meat (turkey, lamb, rabbit, pork, beef, chicken)
- Fish (salmon, sea bass, squid)
- Pomegranate and Carrot Juices
4. Vitamin C
Okay, vitamin C is a staple. It’s good for morale and for those pesky colds, but that’s not all!
This vitamin is also one of the most easily available antioxidants. Indeed, this cheap and powerful antioxidant can fight against elevated levels of cortisol (stress hormone) and reduce the damage caused by it. High levels of cortisol can significantly lower testosterone levels.
Thus, make sure to keep your vitamin C levels high at all times! Even more so when the going gets tough!
Dietary Sources of Vitamin C:
- Cruciferous Vegetables (broccoli, Brussels sprouts, cauliflower)
- Green Vegetables (spinach, cabbage, turnip greens, etc.)
- Red, Yellow& Green peppers
- Squash, Sweet and Normal potatoes
- Fruits (tomatoes, acerola cherries, blackcurrants, guavas, citrus fruits, etc.)
- Chilli peppers
- Parsley & Thyme
5. Vitamin D for Increasing Testosterone
Vitamin D is produced when skin is exposed to sunlight. However, most of the residents of the northern hemisphere are deficient (myself included). By increasing vitamin D levels you can boost T levels and improve sperm quality.
A study has shown a correlation between vitamin D deficiency and low testosterone. Participants who spent more time outside during summer months had higher levels of the vitamin and testosterone. (source)
It is advised to supplement at least 3000 UI daily of vitamin D3 (best bio-availability) from October to June.
And of course, when the weather allows, get as naked as possible and enjoy a solid 20 minutes of sunshine. If you can do it naked, even better. Also, don’t apply sunscreen for those 20 minutes – but don’t forget to do so after that.
The Best 5 Minerals for Increasing Testosterone Levels: Conclusion
With these 5 vitamins and minerals for increasing testosterone levels, you will see a notable difference in your well being & T levels!
Nevertheless, adding a few goodies isn’t enough if your lifestyle is not healthy to start with.
So, to keep going on this path of well being, here’s a few changes that can also boost your testosterone levels:
- Try Forskolin – a supplement that can boost your T levels
- Lower your SHBG for more available total testosterone
- Improve your liver health to improve your testosterone levels
Just remember one thing: increment one change at once and keep the momentum going!
Update – More Vitamins & Minerals that Raise T Levels
Above I’ve listed my top 5 vitamins and minerals to increase T levels. These five are the most impactful, but they aren’t the only ones that will benefit you.
There are also plenty of other vitamins and minerals that will have a positive impact on your testosterone levels.
To give yourself a good starting point, I recommend taking a good multi-vitamin on a daily basis. These will typically give you a bit of everything your body needs to be healthy.
You can also make some dietary changes to target more foods that are rich in these vitamins and minerals.
Below are a few more of the best vitamins and minerals for testosterone. I’ve also listed some of my top food sources for each one.
This vitamin is actually a blanket term for a wide range of critical nutrients. It’s one of the most important for overall bodily health.
Without adequate vitamin A in your body, you would start to go blind, your immune system would collapse, and you would become infertile.
So yea, vitamin A is really important.
This vitamin can also have a big positive impact on testosterone levels.
One study of male twins found that vitamin A has a strong positive correlation with testosterone production in the body. (source)
Other studies have shown that vitamin A deficiency can seriously lower T levels. (source)
So how do you get more of this critical vitamin? Try eating more of these vitamin A-rich foods:
- Animal liver (pork, beef, turkey, chicken)
- Sweet potatoes
- Cod liver oil (supplement)
- Cheese (cheddar & blue cheese are best)
The term vitamin E also covers a broad group of compounds that are crucial for overall health. These compounds have also been shown to significantly increase T levels.
Over the years, many studies have looked into the health effects of vitamin E.
Why? Vitamin E is critical for preventing harmful oxidative damage inside our cells. (source)
This damage is caused by polyunsaturated fatty acids, and it can seriously suppress your body’s natural testosterone production.
So how do you fight back? You can try a supplement, or check out my best vitamin E foods below:
- Egg yolks
- Brazil nuts
If you haven’t heard of this mineral, you’re not alone.
Boron is often forgotten when listing critical minerals for male sexual health – but it’s actually one of the most impactful.
First, some brief background.
Boron is what’s known as a trace mineral, meaning it’s a “trace” leftover from the creation of the universe. It’s pretty rare on Earth, but it used to be a lot more common.
These days, commercial farming has mostly depleted the soil of boron – meaning you’re probably not getting enough of it in your diet.
So why is boron essential for men?
Studies have shown that even mild daily supplementation with boron (about 10mgs) can provide a big boost to free testosterone levels while also raising DHT levels and lowering estrogen levels. (source)
Other studies have also confirmed that boron can have a significant positive effect on free testosterone levels. (7source)
So boron is key for male sexual health and optimal testosterone levels. Check out my best boron-rich foods to add more of this crucial mineral to your diet.
- Brazil nuts
- Dried apricots