There are many proven testosterone-boosting foods, but the magic lies not in the foods themselves but in their vitamins, minerals and antioxidants. We have long established that minerals, such as zinc and magnesium, are natural T boosters. What about vitamins? What are some testosterone vitamins you can consume more of starting today for naturally higher androgen output?
1. Vitamin A
Vitamin A isn’t just good for eye sight. Vitamin A actually isn’t a single vitamin but a class of beneficial molecules, such as carotene, retinol acid and retinoic acid. What is the connection to testosterone?
The body produces a compound called transferrin. As implied in its name, one of transferrin’s role is to transport cholesterol to the Leydig cells in your testicles where it is converted to testosterone. One of vitamin A’s many roles includes transferrin synthesis.
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In one study1 involving male twins, vitamin A supplementation had an observable impact on testosterone production. In another study, rodents fed a diet lacking in vitamin A had remarkably lower levels of testosterone. In addition, their sexual organ also atrophied.
2. Vitamin B-Complex
The list also includes the diverse range of B vitamins. There are too many variants in the B-complex family to go over. Among the more notable ones include B6. Studies show deficiency in this vitamin reduces circulating testosterone. Another is folic acid, which research2 shows may enhance testosterone production and sperm motility when combined with zinc supplementation. Furthermore, B9 and B12 have been linked to lower homocysteine production. This is a protein linked to inflammation. Like the stress hormone cortisol, chronic inflammation is a testosterone killer.
Instead of aiming towards a specific B vitamin, we suggest consuming a diet that covers the full B-complex spectrum.
3. Vitamin C
Included in the list is vitamin C, which is also known as ascorbic acid. This is the antioxidant that wards off the flu and common cold. When you fall ill, people always advise consuming more chicken soup and vitamin C.
Studies show that vitamin C raises testosterone plasma levels and sperm quality. What makes this vitamin so potent is that it exhibits pro-oxidant behavior. What this means is that it interacts with the body in various ways, depending on what the body needs at the moment. One way is by acting as an electron donor, which assists in the regeneration of damaged testosterone molecules. Studies3 show that vitamin C behaving in this sense increases testosterone regeneration by 58 percent.
4. Vitamin D
This is the vitamin that’s good for bone mineralization. However, research hints at far more diverse effects on the body. One eye-opening German study involved a group of obese men who went on a vitamin D supplement for 12 months. What did the results show after the year-long trial? While the vitamin did not have an effect on weight loss, researchers did detect a statistically significant increase in testosterone levels.
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In another study4, men who spent more time outdoors during the summer exhibited higher testosterone levels. How is this related to vitamin D? Aside from food, the body also produces vitamin D naturally when exposed to natural sunlight.
In a previous article, we further explored the link between vitamin D and testosterone.
5. Vitamin E
This is the skin vitamin good for promoting a smooth dermal complexion. As you can probably guess by now, like the others, this vitamin has a far more diverse role than meets the eye. Studies5 suggest vitamin E may act as an estrogen blocker, so much so that researchers believe it may be a useful aid in suppressing breast cancer cells.
Furthermore, vitamin E is also a peroxyl radical hunter. What this means is that it protects polyunsaturated fats (PUFA) from forming into harmful free radicals that harm testosterone output and cause cell and tissue damage.
If you read our previous posts, then you know we are opponents of PUFA consumption. This is because the fat easily rancidifies during the lipid peroxidation process. In turn, this leads to the creation of reactive oxygen species that act as destructive free radicals. Vitamin E, though, offsets some of this health-destroying effect.
6. Vitamin K
Vitamin K is grossly under-appreciated, and we can’t ever figure out why. According to studies, vitamin K deficiency has been linked to down-regulation of a cholesterol molecule called cyp11a, which plays a critical role in testosterone production.
This vitamin is divided into two categories: K1 and K2. The two can actually be broken into further sub-categories, but there’s no need to get overly complex. K2 is especially linked to testosterone gains. In one study, rats fed a K2 supplement for five weeks saw a 70 percent upsurge in plasma testosterone levels.
Unlike vitamin K1, K2 is not found in fruits and veggies. Instead, it’s found mainly in animal byproducts, such as grass-fed butter, cheese, egg yolks and dark chicken meat.
Testosterone Vitamins Essential for Men’s Health
As you can see, we pretty much went through the entire range of vitamins. This shows vitamins aren’t one-trick ponies. While each may be known for a particular benefit, they work in multiple ways that we are just starting to understand. This is all the more reason to eat a balanced diet.
Of course, it’s not always easy getting your daily nutrients from whole foods. This is where a supplement like Testro-X comes in. This supplement contains all-natural and proven ingredients for enhanced testosterone gains regardless of age.