Testosterone is vital for your health and sexual performance, but you’re well aware of the fact levels of this hormone tend to decline with age and due to various factors including unhealthy lifestyle. Hormones fluctuate, they go up and down, and it can be frustrating because they induce various symptoms along the way. There are different ways to increase testosterone levels, but are vitamins one of them? Scroll down to find out.
Vitamins and Testosterone
While testosterone is a subject of many studies, a great majority of them doesn’t focus on the impact of vitamins on production and concentration of this hormone. It’s vital to carry out more studies on this subject in order to elucidate the effects of different vitamins on testosterone levels. Ultimately, this would allow men to prevent testosterone decline or improve its levels if they go down.
Although evidence on this subject is limited, current pieces of research have promising results. After all, our nutrition plays a significant role on the bodily functions including production of hormones. When levels of some vitamin decline they cause various symptoms and affect some important functions. For that reason and many others, it’s not such a surprise that some vitamins and increase testosterone. Below, you can see what vitamins are associated with higher testosterone levels.
Vitamin D
Vitamin D, also known as the sunshine vitamin, helps regulate calcium and phosphate in the body. It’s not found in many foods like other vitamins which explains why people often experience deficiencies. Although this vitamin is usually associated with stronger bones, it can also help support healthy testosterone levels. A growing body of evidence confirms that vitamin D can increase testosterone. In one study, men who took vitamin D had higher testosterone levels than their counterparts in the placebo group.
Also, research from the Clinical Endocrinology found that men with sufficient levels of vitamin D had significantly higher levels of testosterone compared to men whose sunshine vitamin levels were lower. In order to boost vitamin D levels in your body try to get enough sunshine and increase intake of foods such as salmon, herrings and sardines, cod liver oil, canned tuna, oysters, egg yolks, mushrooms, and fortified foods.
Vitamin C
Vitamin C, or ascorbic acid, is an important micronutrient our body needs for various functions. Our body doesn’t produce this vitamin which is why it’s important to consume it through diet and supplements. While we usually associate this vitamin with a stronger immune system that protects us from cold and flu it also provides other effects. For example, vitamin C is a potent antioxidant which protects our body from oxidative stress and the damages it could cause.
Speaking of oxidative stress it’s useful to mention it is related to low testosterone, studies show. By combating oxidative stress, vitamin C can prevent or aid management of low testosterone. Plus, research has shown that ascorbic acid treatment elevates testosterone levels which only confirms the importance of this micronutrient for hormone balance. In order to get enough vitamin C, you can just increase the intake of fruits and vegetables.
Vitamin B12
Vitamin B12 helps keep the body’s nerves healthy, and it is also vital for blood cell production, DNA, and genetic material in cells. Benefits of this vitamin are numerous, but what many people don’t know is that it can also improve testosterone levels.
Although the studies linking vitamin B12 and testosterone are lacking, their relationship is indirect. After all, B12 has a crucial role in various aspects of our health including the nervous system, energy levels, mood, red blood cell production all of which are also influenced by testosterone. Since both testosterone and vitamin B12 participate in similar functions, then their relationship doesn’t seem too far-fetched. That’s why you should strive to consume healthy levels of this vitamin.
Good sources of vitamin B12 are:
- Animal liver and kidneys
- Clams
- Beef
- Sardines
- Fortified cereal
- Trout
- Salmon
- Milk and dairy products
Since most sources of vitamin B12 are animal-based if you are vegan or vegetarian, you need to use supplements.
Vitamin K
Vitamin K has various functions including helping blood clot, prevents excessive bleeding, contributes to bone and joint health, and whatnot. It’s easy to get sufficient amounts of this vitamin, particularly through the consumption of broccoli and other vegetables. What many people don’t know is that getting enough vitamin K can be a good thing for their testosterone levels.
Studies show that this particular vitamin can increase testosterone production and supplementation with this vitamin can reverse the downregulation of testosterone production, particularly in elderly.
Other ways to boost testosterone
Besides increasing the intake of fruits, vegetables, and other healthy foods to obtain sufficient levels of different micronutrient, there are other things you can do to boost testosterone production. These include:
- Regular exercise
- Stress management
- Reduced exposure to BPA and estrogenic compounds
- Decreased intake of alcohol
- Quit smoking
- Getting enough sleep
- Using dietary supplements such as Male UltraCore to boost production of testosterone in a healthy and natural manner
Conclusion
Vitamins participate in various functions in our body, so it comes as no wonder they’re also involved in testosterone levels. Studies have shown that lower levels of some vitamins can also contribute to low testosterone. That’s why you should enrich your diet with different foods which supply your body with various vitamins for optimal health and testosterone production.
