One of the easiest ways to boost natural testosterone production is to correct underlying vitamin and mineral deficiencies.food and supplements, such as once daily Various vitamins May 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’s population and increases with age, increasing exponentially in men and women aged 45-50. Optimizing your micronutrient intake by eating more fruits and vegetables and supplements can help you boost your natural testosterone production and correct vitamin and mineral deficiencies.
While this guide focuses on micronutrients and vitamins, we do not recommend omitting any macronutrient groups (protein, carbohydrates, and fat). A well-rounded diet can explain many of the imbalances in our bodies, even those that help us produce testosterone, but often in our modern eating lifestyles, this is not enough to support optimal levels.
Studies have shown that vitamin A is positively correlated with androgen production. Vitamin A exists in the body in the retinal form and is converted into retinoic acid. In men with little or no vitamin A in the body, serum testosterone levels drop. If you are deficient in vitamin A, your body cannot properly metabolize dietary fat. Healthy fats provide the micronutrients needed for optimal testosterone levels. Therefore, vitamin A deficiency can negatively affect testosterone levels.add one Various vitamins Or eat some of the foods below that can help optimize natural testosterone production.
What are the best food sources of vitamin A?
Sweet potatoes, carrots, dark leafy greens, salmon, cod liver oil
The B vitamins consist of eight complex and essential water-soluble vitamins that play key roles in cellular function and energy metabolism, acting as coenzymes in many catabolic and anabolic enzymatic reactions. Numerous clinical studies have also demonstrated the benefits of B vitamins on energy metabolism, neurological function, neuroinflammation and oxidative stress.right). Most B vitamins are still stored in the body, so they must be obtained from the diet through food or supplements.
related articles What do B vitamins do? Quick Guide to B Vitamins
Several B vitamins have positive benefits on natural testosterone production. For example, vitamin B3 or niacin are considered natural human growth hormone boosters that can cause anabolic changes that lead to increased muscle mass and strength. Vitamin B2 or riboflavin is one of the essential nutrients needed for testosterone production. Riboflavin actually converts testosterone into a more potent androgen called dihydrotestosterone (DHT). Vitamin B6 also plays a direct role in testosterone production as it inhibits the synthesis of estrogen. Supplementation with the B vitamin complex is essential to regulate and boost natural testosterone production.
What are the best food sources of B vitamins?
Pork, nuts, dark leafy greens, lentils, seafood, and root vegetables
The benefits of vitamin D on testosterone production are quite profound. Ironically, vitamin D isn’t actually a vitamin at all, but a steroid hormone that regulates over 1,000 bodily functions. So if you’re one of the estimated 1 billion people, or 50% of the world’s population, who are vitamin D deficient, that means 1,000 or more of your bodily functions are impaired.
related articles Do I need Vitamin D3?Benefits of Vitamin D
Several studies have shown a positive correlation between vitamin D levels and total and free testosterone levels. Most studies have found that people with low vitamin D levels are more likely to have lower testosterone levels than those with adequate vitamin D levels. Studies have also shown that supplementing with low doses of vitamin D can increase free and total testosterone by up to 25%.
What are the best food sources of vitamin D?
mushrooms, fish, milk, eggs, oysters
Magnesium controls over 300 bodily functions and hundreds of enzyme reactions. Magnesium has a relatively wide range of biological functions, including producing nucleic acids, participating in adenosine triphosphate (ATP), and helping muscles contract. Magnesium’s most important functions are to help regulate proper bone structure, improve sleep quality, and increase bioactive free testosterone by mediating and coordinating calcium concentrations.right).
Research shows that nearly 70 percent of Americans get less than the recommended daily allowance of magnesium, with 19 percent getting less than half the recommended amount. Studies have shown that magnesium can release testosterone and make it more biologically active. Studies have also shown that one gram of magnesium combined with exercise can increase testosterone levels by 24%.
related articles 6 Reasons You Should Take Magnesium Supplements
What are the best food sources of magnesium?
Dark Chocolate & Cocoa, Beef, Spinach
Zinc is a ubiquitous micronutrient involved in maintaining the homeostatic integrity of body functions, including immune efficiency and body metabolism. Zinc is also a cofactor for several enzymes, including DNA and RNA replication, protein structure, and protein synthesis. There is no doubt that zinc has many benefits and plays a vital role in the body’s biological processes and cellular functions from the granular level to support major biological functions.right, right)
Zinc deficiency affects more than 2 billion people worldwide and is the 11th leading risk of global malnutrition, killing 1.8 million people annually (right)
According to a study at the Selcuk Sports Academy in Turkey, 10 male elite wrestlers took 3 mg of zinc daily for 4 weeks, supplementing their regular diet. The results showed that total and free testosterone levels were significantly increased after zinc supplementation without preventing the suppression of testosterone concentrations (right)
Another study published in the journal Nutrition Wayne State University conducted a randomized controlled trial of 40 adult men aged 20-40. After six months of 30 mg daily zinc treatment, serum testosterone concentrations and levels increased significantly in all age groups (right)
related articles How to Boost Testosterone Levels Naturally
Zinc is the main mineral of the endocrine system and plays an important role in the production of testosterone. By including more natural food sources in your diet and supplementing with zinc, you can help support healthy testosterone levels and hormone balance.
What are the best food sources of magnesium?
Raw cocoa, beef, lamb, eggs, animal liver
Perhaps one of the most surprising and impressive trace elements and minerals that can boost testosterone production is boron. Boron plays a vital role in cellular metabolism, supports bone growth and maintenance, wound healing, and beneficially affects 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 exceed double Testosterone production and free serum levels. (right).
What are the best food sources of boron?
Raisins, Brazil nuts, avocados, plums, dried apricots
Calcium isn’t just good for bone health. Calcium is needed for proper neurotransmission and muscle contraction, especially the heart.A study recently published in the journal Biological trace elements Studies have found that calcium supplementation following resistance training can increase free testosterone levels. Thirty healthy male participants were divided into three groups. The first group consisted of inactive or sedentary subjects consuming 35 mg of calcium per day. The second group received the same dose of calcium but also participated in a resistance training program. And of course there was group 3, who were trained but not given 35 mg of calcium. It was found that training increased testosterone levels in athletes, and the increase in testosterone levels was even greater with calcium supplementation, which may help improve overall athletic performance.right).
What are the best food sources of calcium?
Milk, eggs, cheese, yogurt, green leafy vegetables
Vitamin K2 is a highly underrated element when it comes to increasing testosterone production naturally. Vitamin K2 acts like a hormone and is involved in cell signaling between hormone receptors. True hormones are products of living cells that circulate in bodily fluids (such as blood) and exert specific stimulating effects on the activity of cells far from their point of origin. A growing body of evidence has been published over the past decade that suggests vitamin K2 falls into this category.
In a Japanese rat study, 75 mg of vitamin K2 was injected into dragnets for 5 weeks. The results showed a 70% increase in plasma free testosterone levels. Although this provides evidence for conducting pilot studies in humans, no randomized controlled trials in humans have been conducted (right).
What are the best food sources of vitamin K2?
milk, eggs, cheese, butter, liver
If you have low testosterone levels, consuming more micronutrient-rich foods, vitamins, and supplements will help produce more free levels of testosterone and increase production. Vitamins and minerals such as boron, vitamin A, B vitamins, vitamin D, zinc, and magnesium all help boost natural testosterone production, helping you increase vitality, build strength, maintain lean muscle mass, and boost libido. If you’re not sure what your free testosterone levels are, we always recommend getting a blood test first and consulting with your doctor to determine the micronutrients you need for optimal hormonal balance.However, taking into account modern agricultural practices, in addition to Western dietary statistics, it is recommended to supplement diet Various vitamins Closing dietary gaps in essential micronutrients. Plus, if you’re over 30, extra zinc and magnesium will help boost testosterone levels and improve your overall quality of life.
Looking for a high-quality natural testosterone booster?
Swolverine’s ZMT® maximizes the body’s ability to stimulate muscle growth by promoting quality sleep and naturally increasing testosterone levels. ZMT® is made with clinically dosed sleep ingredients like Melatonin, GABA, Theanine, Tryptophan, Valerian Root, Magnesium Glycinate, and powerful adaptogens like Ashwagandha, Zinc, Rhodiola, DIM, and Tongkat Ali. ZMT is the perfect elixir for overnight recovery and sleep.
SWOLVERINE is an endurance athlete and active lifestyle brand. Designed for elite athletes and the strong-minded individual, our products are designed to enhance your athletic performance.us fulfill when you act.
We believe that everyone can not only optimize their athletic ability Performance It’s their human potential.We believe the way to optimize performance is by Transparency, clinically effective doses and clinically proven ingredients with evidence-based results. We provide the nutrition you need to fuel your active lifestyle.
Anaisi, James et al. “Testosterone deficiency in adults and corresponding treatment patterns worldwide.” Translational Andrology and Urology Volume 6, 2 (2017): 183-191. doi:10.21037/tau.2016.11.16
Pizzano, Lara. “There’s nothing boring about boron.” Integrative Medicine (Encinitas, CA) roll. 14, 4 (2015): 35-48.
Cinar V, Baltaci AK, Mogulkoc R, Kilic M. Testosterone levels at rest and during fatigue in athletes: effects of calcium supplementation. Biotrace Elemental Research. 2009;129(1-3):65-9.
Ito, Asaki and others. “Menaquinone-4 Enhances Testosterone Production in Rat and Testis-Derived Tumor Cells.” Lipids and Health and Disease roll. 10 158. September 13, 2011, doi: 10.1186/1476-511X-10-158
Walker C, Kuoppala A. “Master Your T. The Definitive Guide to Boosting Testosterone Naturally”. Male Anabolic, 2016. PGs 134-220.