Before discovering the best 5 vitamins and minerals for increasing testosterone levels…let’s have a quick recap on the importance of T.
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 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 either add them to your diet by eating the foods mentioned or in some cases, by getting a supplement.
The Best 5 Minerals for Increasing Testosterone Levels
These vitamins and minerals for increasing testosterone levels are easily found in foods and high quality dietary supplements. By improving your diet and committing to it, you should see a significant difference on your testosterone levels.
Numerous minerals have an influence on the process of hormonal production but one mineral has a 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. However, you won’t be able to attain damageable levels with dietary zinc alone.
By adding zinc into your diet, you will increase levels of a pituitary hormone that stimulates testosterone production. Also, zinc can block the conversion of testosterone to oestrogen. Thus, a double win for your body!
Should you exercise a lot on a regular basis, make sure to eat enough zinc or supplement it, as 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.)
So, you probably already know that magnesium is a must to improve sleep and muscle soreness.
However, did you know that magnesium also plays a role in the levels of total testosterone?
Magnesium increases the bio-availability of testosterone – meaning your body can use the available T more efficiently.
Let’s Science for a bit…When ageing or following a low protein diet, sex hormone binding globulin (SHBG) levels increase and consequently, they bind with testosterone and make it unavailable for the body.
However, a study showed that T preferred binding to magnesium rather than SHBG. As a result, free levels of testosterone are preserved and its wonderful anabolic effects, too. Additionally, results are far more interesting for people who exercise regularly. (1)
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 observe its benefits. Importantly, a chronic lack of vitamin B6 as been linked to confusion and depression.
This vitamin is essential to form haemoglobin – the molecule carrying oxygen in red blood cells to our whole body. And, as a connection for many other body functions.
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 and also, by regulating 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, 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
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 had higher levels of the vitamin and testosterone. (2)
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 good 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 the 5 vitamins and minerals for increasing testosterone levels mentioned, 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:
Just remember one thing: increment one change at once and keep the momentum going!
This article was written by Michael King.
(1) The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Marcello Maggio, Francesca De Vita, Fulvio Lauretani, Antonio Nouvenne, Tiziana Meschi, Andrea Ticinesi, Ligia J. Dominguez, Mario Barbagallo, Elisabetta Dall’Aglio, Gian Paolo Ceda. Int J Endocrinol. 2014.
(2) Association of vitamin D status with serum androgen levels in men. Wehr E, Pilz S, Boehm BO, März W, Obermayer-Pietsch B. Clin Endocrinol (Oxf). 2010.