You probably already know how important testosterone is.
It’s the most important male hormone indeed.
Testosterone is responsible for your muscle mass, libido, strength, endurance, secondary sex characteristics.
And it’s absolutely necessary if you want to gain muscle mass.
Why do testosterone levels drop?
The levels of this male hormone drop naturally as we age, but on top of that, there are some things that affect testosterone negatively.
Things that can have a bad impact on your testosterone levels besides testicular diseases are obesity, physical inactivity, stress, alcohol. (1)
How to boost your testosterone?
There are different things you can do in order to boost your testosterone.
Exercising is one of those things. (2)
Also, you should eat foods that boost testosterone.
Moreover, the intake of certain vitamins and minerals can boost your testosterone, too.
So, let’s see which vitamins and minerals are important for testosterone.
Best vitamins and minerals to boost testosterone:
Many minerals affect the process of producing anabolic hormones, but zinc is for sure the most important one. (3)
Studies done on healthy men proved that their levels of testosterone increased up to 90 % when they took zinc supplements.
The mineral zinc is vitally important for the excretion of testosterone and taking zinc as a supplement significantly increases the production of testosterone.
The best source of zinc is food- besides a diet high in meat and fish include fresh milk (unpasteurized), cheese, beans, yogurt, and kefir.
Bear in mind that the nutritious value of your meals depends also on the way you cook your ingredients, so try to avoid overcooking your food.
If you decide to take zinc as a supplement, your daily dose shouldn’t be higher than 40 mg.
Too much zinc can negatively affect the absorption of other minerals (such as iron) and it can cause nausea.
Vitamin D, the steroid hormone, is essential for the healthy development of the sperm cells and it helps to maintain quality semen.
This vitamin also increases the levels of testosterone and your libido.
Obese men who had a problem with testosterone excretion took vitamin D in order to solve the problem.
Vitamin D is naturally produced when you spend time on sunlight.
If you can’t spend time sunbathing, you can visit tanning studios. Vitamin D can also be taken as a supplement.
But, you need to make some blood tests and consult your doctor first so that the dose of vitamin D you are going to take corresponds to your needs.
The level of vitamin D in healthy men is 50-70 ng/ml.
Vitamin A has an important role in testosterone production.
A bigger concentration of vitamin A in the testicles increases the excretion of testosterone.
Vitamin A also reduces the production of estrogen.
Green veggies (green salad, kale), carrot, fish (tuna) are high in this vitamin.
Besides the fact that it is an antioxidant that it improves your health and boosts your immune system, vitamin C is responsible for the reaction of the pituitary gland to the hormonal changes in your body, forming basic steroid hormones in the adrenal gland, and controlling the stress hormone cortisol.
Scientists have proven that taking high doses of vitamin C before an intense physical activity can reduce the production of cortisol- a hormone which decreases the levels of testosterone and negatively affects the immune system.
In addition, a lack of vitamin C can increase the level of an enzyme called aromatase.
This enzyme converts testosterone to estrogen.
Vitamin B6 has a really important role for many functions in your body, including testosterone production.
By stimulating the androgen receptors in your body, vitamin B6 signals the testicles to produce more testosterone.
It’s vital for your reproductive health, but unfortunately, it’s difficult to intake magnesium through food.
That’s why try magnesium supplements.
You can read more about magnesium for muscles here.
Vitamin E (tocopherol)
Vitamin E is an antioxidant which protects the function of testosterone and it’s vital to intake this vitamin.
Selenium is a powerful antioxidant which affects fertility by boosting the spermatogenesis.
It’s necessary for a healthy prostate and for the production of testosterone.
READ MORE: BEST NATURAL TESTOSTERONE SUPPLEMENTS!