Vitamins and Supplements Proven to Boost Testosterone Naturally

The science is clear. Testosterone levels in the US are declining at alarming rates. In addition to the typical drop seen in testosterone across age, testosterone levels are also dropping an additional 1% each year across the age spectrum – meaning even healthy, relatively young men have begun to show signs of low testosterone.

The lowered testosterone levels found in modern men have profound health implications. The hormonal deficit is linked to higher levels of chronic disease, including high blood pressure and diabetes. Diseases previously thought to be primarily caused by age are now known to have strong correlations with testosterone levels.

What can you do to fortify your endocrine (hormone) system and restore your testosterone levels to optimal levels?

Testosterone’s Role in the Body

Testosterone is the primary sex hormone for men, so it has a huge effect on libido, sperm quality, and energy. The hormone exists in much smaller amounts in women and serves as a counterbalance for estrogen. It stimulates sexual arousal in women as well as men.

Why Does It Decline with Age?

Declining testosterone levels are a natural part of the aging process. For a normal dip of about 1% per year after the age of 20, there is no need to worry. Sometimes, the rate of falling testosterone levels is more rapid. The scientific term for the most extreme abnormally and dangerously low testosterone levels is called hypogonadism, in which the testicles and/or pituitary gland fails to produce an adequate supply of testosterone to keep men healthy.

People experiencing declines in testosterone levels, whether steadily or abnormally quickly, often notice a host of negative side effects that we’ll discuss further below.

What are the Signs of Low Testosterone?

Because of testosterone’s important role in the overall function of the hormone system, lowered levels can present an array of symptoms. These are the most common:

• Depression and anxiety.
• Poor motivation.
• Loss of interest in sex.
• Muscle loss.
• Less facial hair.
• Chronic fatigue.
• Insomnia.

Because these symptoms can develop slowly and last for years, many people take it as granted that they are normal bi-products of the aging process and, therefore, not fixable. In fact, many people who have worked to restore their testosterone levels have found partial or complete resolution for all of the symptoms listed above.

Diet’s Role in Boosting Testosterone

Diet, as well as supplementation, plays an important role in testosterone levels. Unfortunately, most people consume an unhealthy diet filled with nutrition-less filler content. With the right lifestyle adjustments, combined with working the right vitamins and supplements into your daily routine, most people will achieve higher testosterone levels. Many patients undergoing testosterone replacement therapy (TRT) to increase circulating blood levels of the vital male sex hormone are not aware that increasing testosterone naturally through diet and supplementation is an excellent way to boost the effectiveness of therapy and to sustain positive results over the long term.

Without a proper nutritional aspect to testosterone management, maintaining optimal levels over the long term is difficult. We encourage TRT patients to take a holistic approach to improving their hormone levels by incorporating a diet rich in important vitamins and minerals into their plan. Later we’ll discuss which vitamins and minerals contribute to higher testosterone levels, and how to work them into your daily routine.

Why is Boosting Testosterone Important?

As we age, testosterone levels drop naturally. Men lose about 1% each year of this crucial hormone after a peak in the late teens or early twenties. Low testosterone levels cause a variety of unpleasant symptoms. Common signs of low testosterone include:

• Low energy.
• Poor mood (depression, anxiety).
• Loss of sexual desire.
• Poor sleep quality.
• Loss of muscle mass.
• Increased body fat.

Although many people simply associate these symptoms with old age, there is actually no reason that men have to experience these symptoms when they are caused by low testosterone. There are proven ways to increase testosterone safely.

In this article, we will discuss how to supercharge testosterone with a combination of hormone replacement therapy and nutritional supplementation that includes vitamins and minerals crucial to a healthy endocrine (hormone) system.

Optimal Nutrition Combined for Hormone Replacement Therapy is Powerful

People battling low testosterone have a variety of tools at their disposal, both in the form of natural supplementation and through hormone replacement therapy (HRT). The best strategies for boosting testosterone include both natural supplementation and replacement therapy under the supervision of an experienced medical provider.

When you optimize your diet by making sure to include the essential vitamins and minerals essential for testosterone production, you are providing powerful support for the testosterone introduced during therapy. Here are the best vitamins and minerals to include in your daily routine to supercharge your body’s hormone system.

Vitamins, Minerals, and Supplements that Boost Testosterone Naturally

Vitamin A

We now know that low Vitamin A can cause testicular shrinkage. The testosterone that men need to thrive is produced in the testicles, so unhealthy or shrunken testicles mean less circulating levels of testosterone.
You can help ensure optimal Vitamin A intake by eating plenty of the following foods:

• Liver. Beef liver is an excellent source of Vitamin A. Unfortunately, many Americans do not include liver often in their diet. To get some ideas for delicious dishes using liver, check out these onion and liver recipes.
• Butter. Make sure that you are opting for grass-fed butter rather than conventional kinds.
• Potatoes. Potatoes are great sources of Vitamin A, especially sweet potatoes.
• Vitamin B6

This vitamin boosts the demand for androgens, male hormones. Low B6 levels increase estrogen production.

Vitamin B3

Vitamin B3 is often called simply niacin. It is available for purchase as a supplement in addition to its abundance in certain foods, especially meat. One of the ways that Vitamin B3 acts to improve testosterone levels is by maintaining healthy cholesterol levels.

You can get B3 through diet from the following sources:

• Chicken. Most meats have significant levels of B3.
• Avocado. For vegans, finding enough B3 through diet can be challenging. Avocadoes are good vegan sources of B3.

Vitamin B6

B6 boosts testosterone because it causes the body to demand more androgens (male sex hormones) through a signaling process. In response, the body increases testosterone production.
One rat study found that when B6 was withheld from the test subjects, testosterone levels also dipped. Protect your healthy testosterone levels by adding plenty of meat to your diet.

Vitamin B12

Low levels of B12 and related testosterone deficiency are correlated with higher rates of chronic pain. Fish, dairy, and eggs are the most abundant natural sources of B12.
Important note for vegans: You should consider supplementation of B12 in addition to a healthy diet. Many vegans are deficient in B12.

B-Complex Vitamin Supplements

To get all the B vitamins in a single source, B-complex supplements are a great way to ensure optimal intake of all the B vitamins.

Vitamin D

Vitamin D is often called the “sunshine vitamin” because most of the Vitamin D that humans absorb comes from exposure to sunlight. The light is absorbed through the skin and Vitamin D is created. It is one of the most important vitamins for overall health.

Researchers have only begun to appreciate the crucial role that Vitamin D plays in hormonal health in recent years. Get plenty of sunlight exposure to help ensure optimal levels. People who live in cold climates with little sunlight can boost their intake with very affordable supplements. Fatty fish, egg yolks, and cheese are rich dietary sources of Vitamin D.

Zinc

Higher zinc intake is one of the best ways to naturally boost testosterone. Higher zinc levels have consistently been linked to higher testosterone. Many men suffer from zinc deficiency. To get more, consider the following dietary sources:

• Shellfish. This is by far the most abundant source of zinc.
• Oysters and clams are packed with zinc.
• Pumpkin seeds. For vegans, consider pumpkin seeds. They contain more zinc than any other plant-based food.
• Eggs.

This is arguably one of the most important nutrients to make sure you’re getting enough of if you are testosterone-deficient. Chances are that you are not getting enough dietary zinc and your testosterone levels suffer as a result. In fact, zinc has such an important effect on testosterone that the nutrient has considered an aphrodiasic.

In addition to diet, you can also source zinc from supplements. In this case, look for zinc chelate because your gut absorbs this form most easily.

Whether through dietary or otherwise, make getting adequate levels of these vitamins. Many nutritionists and hormone specialists have many easy and affordable blood tests to detect these vitamin levels in a patient’s blood, which helps in the diagnostic process in terms of identifying deficiencies.

What Supplements Boost Testosterone Levels?

In addition to the proper vitamins and nutrients, supplements can aid in raising testosterone levels naturally as well. Here are the top supplements for achieving higher testosterone levels.

Omega-3 (Fatty Acids)

Most people by now have heard of the benefits of omega-3 supplementation, most popularly in the form of fish oil. The production of testosterone involves the heavy use of omega-3 oils. Without them, your body cannot sustain production. Here are the most popular ways to get omega-3 fats from the diet:

• Fatty fish. Mackerel, tuna, and shellfish are excellent sources of Omega 3 fats.
• Chia and Hemp Seeds. These are great ways for vegans who do not eat fish.

Important note for vegans: Because getting the necessary omega-3 intake from a vegan diet is nearly impossible, supplementation is crucial.

To illustrate the important role that omega-3 oils play in hormonal health, here is a chart detailing the relationship between omega-3 intake and testosterone levels.

This chart from a published scientific study clearly shows that higher fish oil intake results in higher “serum” testosterone. “Serum” testosterone means the amount of the hormone that is floating in the blood, available for use. Measuring serum testosterone is important because this is the form of the hormone that is usable throughout the body.

Whether through dietary or otherwise, make getting adequate levels of these vitamins. Many nutritionists and hormone specialists have many easy and affordable blood tests to detect these vitamin levels in a patient’s blood, which helps in the diagnostic process in terms of identifying deficiencies.

Arginine

Arginine is an essential fatty acid. This means that your body needs it but cannot produce it on its own. Therefore, you must get it through diet or supplementation. Arginine improves blood flow which in turn delivers more testosterone throughout the body.

To get the most benefit from arginine, you should be getting it from a high-quality supplement with concentrated quantities. Make sure that you are getting L-arginine as opposed to R-arginine.

Chrysin (passiflora incarnate)

Chrysin is a flavonoid sourced from honey that exerts potent effects on testosterone levels by preventing the conversion of testosterone to estrogen in a process called aromatization. It is found in small amounts in the following natural sources:

• Honey.
• Some mushrooms.
• Passionflower.
• Chamomile.

To get the biggest benefit from chrysin, you should purchase a supplement because the compound does not exist in high enough amounts naturally to significantly impact hormone levels. New evidence suggests that passionflower may stimulate sperm production and work in other ways to boost testosterone. The popular supplement, usually taken for anxiety, is available at most natural health stores.

Dinner Ingredients for Building Testosterone

With a little culinary imagination we can build a powerful testosterone-boosting meal each time we work in the kitchen. The next time you’re considering what to eat, try using the following ingredients:

• Broccoli, kale, brussels sprouts. These are members of the cruciferous family of vegetables. In addition to the important B-vitamins that cruciferous vegetables offer, they also contain high amounts of indole-3 carbinol, a powerful plant compound that stops the conversion of testosterone to estrogen.
• Fish. Fish contain high amounts of zinc, omega-3 oils, minerals, and arginine.
• Eggs.
• Seeds. For two reasons, seeds are a great addition to a testosterone-fueling meal. First, they contain high amounts of zinc and other minerals. Second, they stimulate the release of nitric oxide (NO) in the blood which increases blood flow.
• Potatoes. In addition to containing high amounts of Vitamin A, they are preferable to other sources of carbohydrates like bread that contain testosterone-killing properties.

The Takeaway

Substantial intake of the vitamins and minerals discussed here is essential for healthy testosterone levels. Although moderate levels of these vitamins and minerals exist in dietary sources, many people do not get adequate amounts. With all the breakthroughs in research on why testosterone deficiencies develop and how to prevent and reverse them, managing your testosterone levels effectively has never been more possible. Adding a good supplement regime on top of a healthy diet will set you in the best position nutrition-wise for your body to upregulate its testosterone production.

You’ll likely see results in a matter of weeks in the form of more impressive serum (blood) tests measuring testosterone levels. Because many of these testosterone-boosting nutrients are found primarily in meat and other animal products, supplementation is necessary for vegans who want to optimize their testosterone levels. In combination with therapy and supplementation when necessary, making sure you’re getting plenty of these nutrients through diet can help stabilize and optimize testosterone for healthy levels over the long term.