Testosterone plays a vital role in male health-wellness and development, so keeping levels at a steady peak is both important and beneficial to men at any age. Unfortunately, the hormone gradually declines at age 30+ and continues to do so after that, so how do we stop it?
Testosterone boosters are usually the go-to when testosterone decline starts to show, but vitamins can also lend a helping hand. Let's take a better look at some of the vitamins that can help boost testosterone levels:
Vitamin D
First up is vitamin D, more popularly known as the "sunshine vitamin," which enhances Leydig cell function and stimulates the production of LH (luteinizing hormone), two components that control testosterone production-release. Vitamin D basically encourages the Leydig cell and luteinizing hormone to ramp up testosterone production volumes which helps restore levels of the hormone.
The vitamin also reduces the production of SHBG (sex hormone-binding globulin), a protein that binds to testosterone, reducing its availability in the body. This results in more free testosterone in the body. Besides sunbathing, we can get our dose from fatty fish, egg yolks, milk, and orange juice.
Vitamin B6
Vitamin B6, a common ingredient found in supplements, does more than just improve overall health. I found that the vitamin is involved in producing androgens, including testosterone. Supplementation can increase the production of luteinizing hormone, which stimulates the testes to produce more testosterone. Good food sources of vitamin B6 include chicken, tuna, chickpeas, and potatoes.
Vitamin B12
Staying in the B family vitamins, here we have vitamin B12. Just like B6, vitamin B12 plays a role in testosterone production. However, scientists aren't exactly sure how it does that. In addition to the direct involvement in testosterone production, B12 also supports red blood cell production, which improves physical performance, indirectly boosting testosterone production. Vitamin B12 can be found in meat, poultry, and seafood. Dairy products, eggs, and some plant-based foods also have B12.
Vitamin C
Another indirect contributor to testosterone boosts is Vitamin C. The vitamin has antioxidant properties that improve overall reproductive health, protect sperm from damage, and may help to increase sperm count and motility. It also protects Leydig cells from damage, reduces oxidative stress and cortisol levels, which leads to better testosterone production.
If that's not enough, the vitamin also helps with collagen production, which improves blood flow to the testes and enhances testosterone production. You can get your daily Vitamin C intake from fruits and vegetables, like oranges, strawberries, and broccoli.
Vitamin E
Vitamin E may increase testosterone levels using several methods—the most direct being supporting increased LH production, which stimulates the release of testosterone into the bloodstream. The vitamin also has antioxidant effects which reduce oxidative stress and improve blood flow, indirectly setting the stage for better testosterone production. The vitamin can be sourced from nuts, seeds, and vegetable oils.
Zinc
While not technically a vitamin, zinc is necessary for the activity of enzymes involved in the synthesis-production of testosterone. Studies show that men with low zinc levels often have low testosterone levels, while those with balanced zinc levels have peak testosterone levels. Good food sources of zinc include beef, oysters, and pumpkin seeds.
Alternatives
Although the vitamins I've mentioned are easy to source and incorporate into lifestyles, there are some instances where alternatives are better preferred. Luckily, there are several natural, reliable, and effective options that can be used. Some of them include the following:
These natural ingredients contain stacks of vitamins and minerals, including the ones we've touched on earlier. They are also known as testosterone boosters in their own right and feature in some testosterone booster formulas.
Conclusion
After looking at the evidence, it's clear that these vitamins are key players in testosterone production and release. This makes them excellent support aids when you're looking to elevate testosterone levels. Remember, though, that dosing is a crucial part of successful results, so don't take excessive doses straight off the bat, this could lead to side effects. Instead, research and experiment with trial and error dosing to see which suits you best.