Testosterone is an important hormone that plays a vital role in muscle growth, fat distribution, bone density, red blood cell production, libido, mood, and cognitive function. Many factors influence testosterone levels, including nutrition and vitamin intake. Several vitamins and minerals may help support healthy testosterone levels.
Vitamin D
- Vitamin D is essential for facilitating calcium absorption and promoting bone health, but research also links it to testosterone.
- In one study, men who took a daily vitamin D supplement (3332 IU) for one year doubled their testosterone levels compared to men who did not take vitamin D.
- Vitamin D may increase testosterone by reducing sex hormone binding globulin (SHBG), the protein that binds testosterone in the blood making it unavailable for use by cells.
- Recommendation: 2000-5000 IU of vitamin D3 per day. Sunlight exposure can also help maintain optimal vitamin D levels.
Vitamin K
- Vitamin K is found in leafy greens and some fermented foods. It supports bone mineralization and cardiovascular health.
- One study found taking vitamin K supplements daily for four weeks increased testosterone levels in men by over 70% more than the placebo group.
- Vitamin K may support testosterone production by keeping calcium in bones and out of soft tissues.
- Recommendation: Aim for 90-120 mcg daily from food sources. Supplements can also be beneficial.
Magnesium
- An essential dietary mineral, magnesium supports over 300 enzyme systems in the body involved in energy production, muscle and nerve function, blood glucose control, and blood pressure regulation.
- In athletes and sedentary individuals, magnesium increased free and total testosterone levels.
- Magnesium may increase anabolic hormone levels by reducing the stress hormone cortisol.
- Recommendation: 400-500 mg of magnesium glycinate or citrate per day.
Zinc
- Zinc is essential for immune function, protein synthesis, DNA and cell growth.
- Multiple studies demonstrate that zinc deficient men have significantly lower testosterone levels that revert to normal with zinc supplementation.
- Zinc likely signals for testosterone production via its effects on cellular energy production, reducing estrogen and sustaining the testes.
- Recommendation: 30-45 mg of zinc picolinate or aspartate daily. Balance with 2 mg of copper.
Boron
- Boron is a mineral with various metabolic functions throughout the body. Some research links it with hormonal balance.
- One study found that taking 10 mg of boron per day for one week significantly increased free testosterone and decreased estradiol after only seven days.
- Boron may increase testosterone by reducing SHBG and inhibiting aromatase enzymes related to estrogen production.
- Recommendation: Take 5-10 mg boron glycinate daily.
Additional Key Nutrients
