Most Important Nutrients To Boost Testosterone
Testosterone is the male hormone that’s responsible for almost everything that makes you a man.
It helps you build muscle, burn fat, stay energized and so much more.
Problem is, male testosterone levels are on a decline…
And have been for the last 40 years or so…
Why the drop in T-levels?
Surprisingly, one main cause is in the foods we eat. They aren’t as nutrient-dense as they were 40 years ago…
And that’s because modern farming techniques strip the soil of crucial T-boosting nutrients.
But there are some ways to make up for those nutrient deficiencies that you’ll find scattered through this article.
But for now, let’s take a look at the most important nutrients to boost testosterone.
#1 - Zinc:
Zinc is an essential mineral that enables your body to produce testosterone. In fact, research shows a direct connection between zinc levels and testosterone levels.
A study published in the Journal of Nutrition, Health and Aging found that when men are deficient in zinc, simply increasing zinc intake can “autocorrect” testosterone levels.
It doesn’t matter how old or young you are either.
In one study, researchers restricted zinc intake in young men for 20 weeks to see exactly how it would affect their T-levels. And their testosterone dropped 84%.
But in another study, researchers gave a zinc supplement to elderly men whose levels were deficient for six months. Within 24 weeks, their average testosterone levels almost doubled.
Zinc is especially important if you workout because zinc exits the body through sweat. So if you train hard on a regular basis, getting more zinc into your diet is a must.
For example, in another study, elite wrestlers were given 3mg/kg of zinc daily for one month. And at the end of the study, they were found to have significantly higher testosterone levels than those who didn’t take it.
#2 - Vitamin D:
Vitamin D is one of the most important vitamins for your body. It helps you build muscle, burn fat, stay sharp, and it increases T-levels, too.
A study from Oxford found that men with optimal vitamin D levels had significantly higher testosterone levels and lower SHBG count, than men who had lower vitamin D.
SHBG is a hormone that attaches to testosterone and basically makes it useless in the body. So the less SHBG you have, the better off your T-levels will be.
And another study found when healthy men supplemented with vitamin D daily for a year, they had more than 25% higher testosterone levels than the placebo group.
One of the best ways to increase vitamin D levels is to spend time in the sun. When your skin absorbs sunlight, it goes through a process that creates vitamin D.
In fact, in sunlight and testosterone studies, researchers found that sunlight exposure directly on your chest is optimal for increasing vitamin D and T-levels.
#3 - Vitamin A
Vitamin A is huge for overall health. It supports eyesight, your immune system, and fertility. Plus, it helps boost testosterone.
The most important connection between vitamin A and testosterone is that vitamin A helps your body absorb dietary fat.
Studies show that eating a diet made of 40% dietary fat is optimal for testosterone levels. But if your body can’t absorb it properly, you won’t get the T-boosting benefits.
But vitamin A ensures your body absorbs dietary fat to boost testosterone.
In one study from the University of Utah, researchers compared vitamin A levels and testosterone in 155 twins, and found those with higher vitamin A levels had higher T-levels.
In a rodent study, it was noted that male rats have several vitamin A receptors in their gonads — showing a connection between vitamin A and testosterone production.
The researchers also found that when they cut off vitamin A intake, testosterone plummeted. Since rats and humans have a nearly identical reproductive system, it’s worth noting that if vitamin A is important for rat testosterone levels, it’s likely important for ours, too.
You can get more vitamin A into your diet by eating orange colored foods like sweet potatoes, pumpkin and carrots.
#4 - Boron:
Boron is a natural element found in large quantities in mineral deposits all over the earth. However, it’s rare for men to get enough boron in our diets because of how depleted our soil is.
One large 2015 study discovered that taking 6mg of Boron can increase total testosterone production, which is your overall T-levels.
Plus, it increases your body’s “bioavailable” testosterone by 25%. Your “bioavailable” testosterone is the kind that helps you build muscle, burn fat, stay energized, perform in bed, and so on. So the more, the better.
On top of that…
A 2011 study found boron reduces estrogen levels in men.
Excess estrogen is an increasing problem for men because there are estrogenic chemicals in nearly every hygiene product you have in your house — like your deodorant, toothpaste, body wash, shampoo and shaving cream.
There are estrogens in the foods you eat, the water you drink, plastics… you get the idea. They’re everywhere. But…
Boron sets up an “estrogen defense shield” in the body that prevents estrogen from lowering testosterone levels as much as it could.
Foods that are higher in boron include raisins and avocados, though in general, these foods are still relatively low in boron, meaning it’d be difficult to get the benefits I mentioned earlier.
So just to recap:
Zinc, vitamin D, vitamin A, and boron are key micronutrients to get into your diet if you want to boost your T-levels. Studies suggest you likely aren’t getting enough of these foods into your diet, so when you fix those deficiencies, you’ll experience an increase in T.
Like I mentioned throughout this article, trying to get these nutrients through your diet is a challenge. Because foods simply aren’t as nutrient-dense as they used to be.
And that’s why supplements can be a big help. It’s a way to fill in those nutrient gaps to ensure your T-levels stay healthy. And our supplements do that:
To get more zinc and boron into your diet, try Man Boost.
To get more vitamin A into your diet, try Man Greens.
And to get more vitamin D into your diet, try Man D3.
Fix your nutrient deficiencies and you’ll notice an almost immediate boost in testosterone.