Do Vitamins and Minerals Help to Boost Testosterone Levels Naturally?

Testosterone is one of the most powerful hormones which affect several features of male health. In an effort to boost their testosterone levels, some of the men try to go for supplementation with testosterone injections, gels or patches.

However, these may bring undesirable risks to your body. Charting your diet plan by including right and better nutrition with vitamins and minerals will help you to boost your testosterone hormone levels naturally.

What Is Testosterone?

Testosterone is a hormone which is generated in the body naturally and has a predominant role in men’s life. It is considered as the major sex hormone and also plays a very crucial task in optimizing various sought-after traits or some many qualities of man including higher muscle mass, increased energy levels, better cognition, reduced risk of osteoporosis, increased libido and better insulin management.

In men, T hormones affects muscle strength and mass, bone density, libido, sperm production, fat distribution and red blood cell production. Reduction in the production of T hormones will show signs like disturbed sleep patterns, lack of sexual drive and sometimes may even result in decreased muscle size, lowered fertility and thinner bones.

The best method or source to maintain healthy levels of testosterone hormones is to include lots of vitamins and minerals in your diet plan through real food. The next thing which you can do is to include natural form of vitamins and minerals like berry powders, cod liver oil and so on.

And finally, the worst way is to administrate synthetically made minerals as well as vitamins. Now, lets us have a closer look on the vitamins and minerals which helps to increase the level of testosterone in men’s body naturally.

Get your Vitamins and Minerals from Food Sources

How Protein Influence Your Testosterone Levels?

Consuming any form of red meat will provide you with enough cholesterol, zinc and saturated fats, which are considered as the three major elements which help to boost up your testosterone levels. However, intake of more amount of meat is possibly the best way to increase T levels in your body.

Including fatty fish in your diet is also a good choice since it holds lots of fats, proteins and vitamins for the increased production of T hormones. It is a proven fact that any kind of meat has the potential to boost up your T levels, especially of your meat intake is consistently low.

Those who are on meatless diet – especially vegetarians – tend to have lowered T levels by more than ten percent. The fats which are present in the meat (venison, beef, lamp etc) will help a lot in the production of testosterone in your body naturally.

Bacon:

Including bacon in your food regime is one of the most effective methods through which you can increase your T levels. Saturated animal fats as well as cholesterol are really essential for increasing T hormones.

bacon bread breakfast-

However make sure that you try to avoid low quality cuts from the stores since they may contain lots of preservatives and various other elements which are detrimental to health.

Beef:

Grass fed beef will offer more health benefits and nutrients than the grain-fed beef. It is scientifically proved that grain fed cattle may not have sufficient testosterone and due to the same it has got more amount of estrogen when compared with those consuming grass.

beef

Eggs:

Try to include more eggs in your diet if you are focused on increasing your T levels. Remember, don’t throw away the yolk. The cholesterol content present in the yolk is said to be the best precursor to testosterone.

Eggs contain lots of T boosting factors like fat, vitamin D, calcium, cholesterol and saturated fat. And hence, if you are eating eggs, make sure that you consume it fully and not just the white portion alone.

Organ meats:

Majority of the organ meats like liver are highly rich in vitamin A, which in turn can help to increase the levels of testosterone in your body. Consuming animal heart will help to provide you with various benefits such as various B vitamins, CoQ10, zinc and selenium along with increasing the production of T hormones.

Besides, animal brain can also aid in the production of this strong hormone. On the other hand, if you are in a plan to consume organ meat, try to get it from organically raised animals itself.

Oysters:

Majority of the bodybuilders are now using oysters as a natural product for boosting testosterone levels. It is a proven fact that the creamy flesh of oysters is well known to boost testosterone and it is even having certain anticancer properties as well.

Oysters are completely packed with lots of micronutrients such as iodine, selenium, calcium, potassium, and zinc, all of which helps to a great extend in aiding the entire process.

oyster

Oyster Recipes!

Salmon:

If you are including fatty fish items in your diet plan, then you can be sure that you are in the right track for boosting your T levels. However, ensure that the one you get is wild-caught since it makes a huge difference. It helps in reducing sex hormone binding globulin (SHBG). This is really important since SHBG is connected to T hormones and will decrease its effects as well.

salmon

Tuna:

Consuming tuna in large amounts will help you in increasing your T levels due to the presence of vitamin D in it, which in turn boosts the production of testosterone. Many researchers have proved that the intake of vitamin D will help in increasing testosterone by around 90 percent.

It is to be noted that, just a single can of tuna will help to provide you with all the recommended daily amounts of vitamin D.

tuna
Clams, crab, elk, halibut, lamb, lobster, mackerel, pork, sardines, shrimp, trout, venison etc are some of the other meat products which helps to increase the production of testosterone in your body naturally and safe.

Vitamin Supplements

Fat soluble vitamins are those which are considered as the best testosterone boosters and they are the ones which will help to radically influence your body’s ability to produce more amounts of T hormones.

Fat soluble vitamins should never be under-estimated. It is a common myth that intake of mega doses of fat soluble vitamins are found to be really dangerous.

Nevertheless this is not at all true since it all comes in the best natural forms of fat soluble vitamins. The only concern is with the highly synthetic variations of these vitamins.

Vitamin A

This is considered as one of the major building blocks of T levels in several studies which are carried out both in animals as well as in human beings. It is noted that, supplementation with vitamin D will help to increase seminal volume, lowers the levels of estrogen in men and increases T levels.

In certain studies it was seen that those young boys who are having vitamin A deficiency will often suffer from immature masculine characteristics and also delayed puberty.

vitamin a

Some of the natural and good sources vitamin A may include brains, liver carrots, butter, butter oil, parsley, squash, dark leafy greens, cantaloupe melon and tuna

Vitamin B Complex

The entire vitamin B complex will hold eight different vitamins including B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), as well as B12 (kobacalamine).

vitamin b

Majority of the different B vitamins will benefit your testosterone levels in some way or the other and hence the intake of those foods which are rich in vitamin B complex will be highly beneficial in boosting T levels.

Vitamin C

It is really essential for increasing your testosterone levels. Apart from this, including the right amount of vitamin C in your diet plan will help you to prevent the excess release of stress hormones. This in turn helps to increase the production of T hormones in your body.

vitamin c

A few studies have even proved that vitamin C deficiency may even increase aromatase enzyme levels in the body, which in turn converts testosterone right into estrogen.

Vitamin D

This is not just consider as a vitamin, but is a powerful source for increasing testosterone levels. Studies have proved that supplementing with vitamin D3 will help to increase the total amount of free testosterone levels in your body by around 20 percent.

vitamin d3

Besides, some other study has also found out that low serum vitamin D levels are connected to low serum levels of testosterone in men. Some of the good sources of vitamin D may include fish, oysters, caviar, cod liver oil, mushrooms and cod liver oil.

Vitamin E

It is reported that, mega doses of vitamin E helps in increasing the T levels in your body. In addition, it is also scientifically proved to increase sperm quality, volume and also the motility.

vitamin e

The best bet in taking vitamin E is that, you can get your T hormones increased in a natural and safe method. Some of the best sources of vitamin E may include nuts, avocados, olive oil, broccoli and spinach.

Vitamin K2

There are basically two forms of vitamin K which we can include in our diet. The first one is K1, which can be obtained from green vegetables and the other, K2, which is mostly obtained through consuming animal meats, fats and also from fermented foods.

vitamin k2

Majority of the studies have scientifically proved that both are beneficial, however K2 provides more benefits when compared with K1 in boosting testosterone.

Apart from just boosting your T levels, it is also good in absorbing better and improves cardiovascular health. Some of the best sources of vitamin K2 may include natto, butter, butter oil, chicken, eggs and sauerkraut.

Vitamin B6

Both the testosterone and the estrogen hormones are influenced by Vitamin B6. The increase in breast and prostate cancer in human body has been linked with deficiency of Vitamin B6. Make sure that you take in foods such as whole grains, nuts and vegetables that are high in vitamin B6.

vitamin b6

Vegetables for Boosting Testosterone

Consuming the right kind of vegetables will help boost T level and lower estrogen production. Some of the most cruciferous veggies may include broccoli, cabbage, cauliflower, asparagus, beets, bok choy, broccoli, brussel sprouts, celery, collard greens, mushrooms, kale, onions, parsley, rutabagas, spinach and turnips.

For further information regarding the case study, click on the links below:

http://www.ncbi.nlm.nih.gov/pubmed/159772

http://www.ncbi.nlm.nih.gov/pubmed/24302558

Minerals From Supplements

Apart from vitamins, other minerals like zinc help boost testosterone levels. Zinc helps regulate testosterone levels. A low zinc level inhibits the pituitary gland preventing the release of hormones that initiates production of testosterone. Cheese, brown rice, raw oysters and turkey are all enriched with natural zinc. Zinc is available in the form of pills from retail stores. Other precious minerals such as calcium, copper and potassium also helps boost the testosterone production.

ZMA

zma

Since both zinc and magnesium helps to raise your T levels, supplementing yourself with a combination of both like ZMA will work well for you. Even your REM cycles will get increased with the collaboration of these two supplements, which in turn boosts T hormones.

Omega 3

Omega 3 is one of the best and natural sources of good fat which is available. Consuming Omega 3 is proven to lower the triglyceride levels at the same time as providing the body with enough fat which it requires for the production of testosterone.

omega3

Try to consume 1,000mg plus every day high quality omega 3’s for better and quick results.

Magnesium

magnesium

Deficiency of magnesium is yet another problem which the youngsters are facing right now. Even though it makes you feel more prone to muscle cramps as well as stress, it also help to starve the endocrine system in the body regarding the most important mineral which is requires for the production of testosterone.

For further information regarding the case study, click on the links below:

http://www.ncbi.nlm.nih.gov/pubmed/21675994

http://www.ncbi.nlm.nih.gov/pubmed/1619184

Selenium

It is considered as one of the most important building blocks of T hormones. In order to get a good enough source of selenium in our diet, try to include more amounts of Brazilian nuts or shellfish.

selenium

Around one or two Brazilian nuts is enough for getting 200 percent of your daily intake. You don’t have to take more than that. It is always a better option to keep an eye on your selenium levels and then adjust your diet plan so as to avoid selenium toxicity.

Summary

It is always a wise choice to consume a well-balanced diet daily to maintain good health. Minerals and vitamins can highly influence the production of T hormones and it would be foolish to under estimate the power of these minerals.

Make sure you switch from low quality multivitamins to natural forms at the earliest, so that your body retains the ability to maintain optimal T levels.

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