Testosterone levels naturally decline as we get older.
Fortunately, testosterone replacement therapy isn't your only option to get your youth back!
Natural testosterone boosters contain ingredients that help in naturally increasing testosterone production.
Below, we list the best vitamins and minerals that can address decreased testosterone levels:
The Best Vitamins and Minerals That Help Produce Testosterone
The best testosterone boosters have the following to help boost your testosterone:
Vitamin A - Best for Maintaining a Healthy Hormonal Balance
Vitamin A is known for being good for eye and immune system health.
Admittedly, you don't always see this when you look at a testosterone supplement. But it actually helps produce proteins that transport testosterone around your body.
One way to boost testosterone levels naturally is to have good and balanced hormone levels.
Vitamin A does this by decreasing estrogen production. At the same time, it increases testosterone secretion in the testes.
If you have a deficiency in vitamin A, your body will have a hard time metabolizing healthy fats.
After all, these fats are important in maintaining healthy testosterone levels!
Unfortunately, more research is still needed to see vitamin A's effectiveness.
- Improves fertility
- Supports your immune system
- More research is needed on the effectiveness of vitamin A
- It can be toxic to the liver in high doses
Vitamin D - Best for Increasing Bone and Muscle Strength
Vitamin D, particularly vitamin D3, is a STAPLE in testosterone supplements because this vitamin is actually a steroid hormone that improves muscle growth and strength.
With the help of the vitamin D receptor gene, vitamin D3 can increase a man's testosterone levels by 20%!
Additionally, vitamin D3 can help treat erectile dysfunction.
But some studies show that vitamin D3 isn't effective for everyone (1). In fact, those studies say that it will only work if you have a severe deficiency of the vitamin.
Since it's known as the sunshine vitamin, it's pretty hard to be deficient in this vitamin.
It's worth knowing that there's no BIG difference between vitamin D and vitamin D3, so it's alright to use these two interchangeably in the context of supplements.
- Easily accessible
- Can positively impact many reproductive processes
- Helps treat erectile dysfunction
- It might only work if you have a severe deficiency.
B Vitamins - Best for Regulating Estrogen levels, Boosting Energy and Mood, and Increasing Muscle Strength
Many B vitamins work to boost testosterone levels. Some examples include:
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B6 (Pyridoxine)
- B9 (Folic acid)
Here is a quick rundown of what each vitamin does.
- Riboflavin stops a certain group of enzymes from converting testosterone to another hormone.
- Niacin increases good cholesterol levels — which the body can convert into testosterone.
- Pantothenic acid is what helps produce cholesterol.
- Pyridoxine increases the body's demand for androgens. That will prompt the body to create more testosterone as well.
- Folic acid lowers the risk of cardiovascular disease by improving heart health. The penis will be able to receive good blood flow. In effect, it can help address erectile dysfunction.
- Improves sperm and semen quality
- Works on different levels of testosterone production
- Some B vitamins can cause nausea and headaches in high doses.
Vitamin K2 - Best for Burning Fat and Building a Muscle Mass
Surprisingly, not all testosterone booster supplements have vitamin K2! That's because they tend to contain K1.
While it's not a bad choice, vitamin K2 stays in the body LONGER and is also more easily absorbed into the body.
Because of this, you can burn body fat and increase lean muscle mass easier and faster!
Of course, it also helps boost your testosterone levels. Functional measurements of sperm, such as the size, are improved too.
Vitamin K2 deficiency isn't common since your gut bacteria produce it!
- Naturally produced by the body
- Improves functional measurements of a sperm
- Deficiency is rare in adults
- Associated with arterial calcification and stiffening
Calcium - Best for Improving Overall Performance
Calcium seems to have good hormonal and vitality effects. A study involving active men has shown that calcium can improve their performance (2).
Exercise can already raise testosterone levels, but consuming calcium can increase it even more. That's because calcium regulates the synthesis of steroid hormones.
Calcium is ALSO known for regulating sperm mobility, capacitation, and acrosome reactions.
- Improves fertility
- Naturally boosts performance
- Too much calcium can cause kidney stones
Boron - Best for Improving Metabolism and Absorption of Vitamin D
Taking 6 mg of boron for only ONE week can already increase your blood testosterone levels by up to 25%!
It cuts estradiol (a kind of estrogen) levels by almost half too. That's important since having too much estradiol will lower your testosterone.
Boron will also help treat erectile dysfunction!
This is possible since it helps the body absorb and increase the effectiveness of vitamin D.
Boron also improves metabolism and blood flow. Because of that, you can experience better sexual performance too.
- Increases free testosterone levels
- Helps treat erectile dysfunction
- Improves absorption of vitamin D
- Very high doses can lead to death
Zinc - Best for Development of Muscle Mass, Bone Density, and Improving Libido
Zinc is another staple in testosterone boosters as it is important for growth, development, and recovery.
That's because it helps maintain sperm quality.
Zinc-deficient men participated in a study where it seems that zinc supplementation can help improve low testosterone levels.
Admittedly, it's still unclear how testosterone and zinc levels are connected.
A hypothesis is that this mineral has an effect on the testes cells that produce the male sex hormone.
Zinc is also involved in producing DNA and genetic material, which includes sperm cells too! But for your sake, all you need to know is it somehow WORKS.
- Maintains sperm quality
- The process of how zinc impacts testosterone is still unclear and requires more research
Magnesium - Best for Regulating Testosterone Levels Fast
You might be surprised how many men are deficient in magnesium.
This mineral is involved in many processes in the body, so having a good amount of magnesium can help increase testosterone and sperm levels.
A few studies have shown that giving magnesium to men has caused their testosterone levels to increase (3). Additionally, their muscle growth and performance have also improved.
Unfortunately, more studies are still needed to ensure magnesium's effect on testosterone.
- Part of many processes in the body
- Can boost performance and muscle mass
- It May cause gastrointestinal side effects in high doses
- Studies in this are still limited
How Do Vitamins and Minerals for Testosterone Work in the Body?
Minerals and vitamins address low testosterone levels by helping you produce testosterone.
They do this by improving processes in the body or giving you resources to work with.
This is DIFFERENT from testosterone therapy, like testosterone pills. That's because the therapy replaces the testosterone that you're not producing.
What Are the Health Benefits of Using Vitamin and Mineral Supplements to Boost Testosterone?
These supplements encourage natural testosterone production in the body.
Of course, they don't just increase testosterone levels! Depending on the nutrients, they can offer your body much more.
Take D-aspartic acid, which is a natural amino acid, for example. It's present in anything that's labeled the best testosterone booster.
It boosts luteinizing hormone levels, which is a precursor to testosterone. It can also address sexual dysfunction.
But D-aspartic acid can possibly improve muscle strength and cure fatigue as well, but this area still needs more research.
What Are the Risks and Side Effects of Taking Vitamins and Minerals for Testosterone?
Natural testosterone boosters are generally quite safe. After all, they contain natural ingredients that are good for the body too.
But having too much of a certain nutrient won't supercharge your testosterone levels. Instead, it can be dangerous to your health.
For instance, too much vitamin A can cause bone thinning and liver damage. Meanwhile, too much vitamin D3 will result in nausea and high blood pressure.
If you're dealing with low testosterone, you should first focus on getting it back to normal testosterone levels.
You should also be aware of the concentration of ingredients in testosterone-boosting supplements.
That's because you might not realize you're consuming too much of a nutrient. After all, foods are also a natural source for them.
TestoPrime, the best testosterone booster, already has high concentrations of these ingredients. It would be best if you were CAREFUL about the other things you consume.
How to Use Vitamins and Minerals for Low Testosterone?
The best testosterone boosters already have a good amount of nutrients in them.
Aside from already taking testosterone supplements, you may opt to also have a vitamin or mineral supplement.
HOWEVER, remember that too much of a nutrient is dangerous, so it's best to consult a practicing medical doctor before you do so.
Additionally, you can also get nutrients from different sources.
For instance, you can get vitamin D3 from sun exposure. Meanwhile, calcium is present in dairy products and dark leafy greens.
Because of that, you might not need a separate supplement for a certain vitamin or mineral anymore.
How to Choose the Right Vitamins and Minerals for Testosterone?
All testosterone booster supplements aim to boost testosterone naturally. In effect, they improve sexual function too.
But the nutrients you look for also depend on what you want to achieve.
Say your priorities are improving sexual performance and having lean muscle mass. You should look for testosterone boosters containing zinc.
Vitamin K2 improves muscle health, too, but you get the added benefit of decreased body fat!
But even the best testosterone booster or supplement can only take you so far. You should also make sure you're working towards your goals.
For instance, too much weight will decrease testosterone, so overweight males will need to put in the effort to prevent more weight gain first.
Healthy blood sugar levels are also important, so men with type 2 diabetes must also see to that first.
Frequently Asked Questions (FAQ):
You now know what the best testosterone-boosting nutrients are. Next, we'll answer a few questions to further help you gain knowledge and boost your testosterone levels:
How Much Zinc Should I Take Daily to Increase Testosterone?
Around 14 mg of zinc is the recommended daily intake. 15 mg will help you avoid deficiency if you're more active than usual. If you happen to go over that, make sure you DON'T exceed 40 mg. Going over 40 mg for more than 4 months will result in digestive problems and a compromised immune system.
Which Is Better, Zinc Citrate or Zinc Gluconate?
Zinc gluconate is the best-absorbed kind of zinc, but the body absorbs other forms of zinc well enough too. Some claim that zinc citrate, in particular, is just as well-absorbed as zinc gluconate. The only difference is that citrate has a less bitter and more appealing taste than gluconate.
Can You Take Testosterone Booster Pills With Vitamins?
Yes, but it's not always recommended. For example, TestoPrime, dubbed the best testosterone booster, has a high amount of natural ingredients. If that's the case, you might not need to take a different supplement. Check with your doctor if you still need to supplement your testosterone booster.
What Vitamins Should I Take With Testosterone?
Vitamin D and zinc are the best supplements to pair with testosterone boosters. This is because they have the strongest evidence of boosting testosterone levels. But make sure you're not overdosing yourself with these nutrients. Otherwise, it might be counterproductive.
Even the best testosterone booster may need the help of supplements to increase your testosterone.
Among the nutrients on this list, the best ones we recommend are:
- Vitamin D - This sunshine vitamin is a steroid hormone that improves bone and muscle strength.
- Zinc - Zinc helps maintain sperm quality. It also improves muscle mass, bone density, and libido.
These two nutrients have the strongest evidence of naturally increasing testosterone.
The other nutrients have some studies backing them up, but more research is recommended to prove their effectiveness in testosterone boosting.
However, they all have health benefits outside of improving testosterone, so there's no harm in adding them to your diet.
And also, remember NOT to go over the recommended dosages!
|↑1||Jorde, R et al. “Supplementation with vitamin D does not increase serum testosterone levels in healthy males.” Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme vol. 45,9 (2013): 675-81. doi:10.1055/s-0033-1345139|
|↑2||Prasad, Ananda S., et al. “Zinc Status and Serum Testosterone Levels of Healthy Adults.” Nutrition, vol. 12, no. 5, May 1996, pp. 344–48, https://doi.org/10.1016/s0899-9007(96)80058-x|
|↑3||Maggio, Marcello et al. “The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men.” International journal of endocrinology vol. 2014 (2014): 525249. doi:10.1155/2014/525249|