The Most Important Minerals for Boosting Testosterone

Herbs are getting a lot of acclaim in their ability to effectively boost male testosterone levels, and for good reason. Many of them, like tongkat ali, are showing real promise. However, supplementing and consuming minerals should be the foundation for any supplement protocol aimed at increasing testosterone, in part, because these minerals have been shown to be effective testosterone boosters, but also because the minerals discussed below play a vital role in much more than just boosting testosterone.

The other reason you might think about supplementing with minerals is because of the degradation of our soil which leads to lower mineral content in our food.

Several studies over the past decades have observed a decline in the nutrient content of various crops. One well-cited study, published in the Journal of the American College of Nutrition, examined nutrient data from 1950 and 1999 for 43 different vegetables and fruits and found reliable declines in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2), and vitamin C over the past half-century.

This has changed by view on supplementation over the past few years. Where I once thought it was merely to get an 'edge', it seems to be becoming increasingly important to supplement with certain ingredients - especially vitamins and minerals - because we're not getting them in the same amounts from our produce, at least. 

Speaking exclusively about testosterone, these minerals play a vital role.

When it comes to men's health, testosterone often takes center stage. This pivotal hormone governs muscle growth, bone density, mood regulation, sexual function, even combating depression and certain diseases.

While many factors can influence testosterone levels, recent studies point toward specific minerals as being especially crucial. Let's delve into the most important minerals that can help boost testosterone, their additional health benefits, and the recommended daily amounts for supplementation.

1. Zinc: The Essential Element

• Testosterone Boosting Potential:

  • A study in Nutrition disclosed that men who had zinc deficiency saw a notable decrease in their testosterone levels within months.
  • This study found that supplementation with zinc was able to increase testosterone as well as LH.

Zinc may be the most important mineral to supplement with to increase testosterone in men. Not only does it increase luteinizing hormone (LH), but also testosterone, while blocking aromatase, the conversion of testosterone to estrogen.

You can get zinc from certain foods like meat, eggs, legumes, and others. The problem is amount, and whether or not you sweat, as zinc is expelled through our sweat. So if you're working out at all, supplementation appears to be beneficial.

• Other Health Benefits:

• Enhances immune function quite effectively.
• Aids wound healing.
• Supports growth during childhood.

Learn more about the benefits of supplementing with zinc in this article.

Get a full dose of zinc picolinate, the best form of zinc to supplement with, in Man Boost.

2. Magnesium: The Master Mineral

• Testosterone Boosting Potential:

  • A report from the Journal of Pharmaceutical and Biomedical Analysis showcased an increase in both free and total testosterone values in men using magnesium supplements, increasing testosterone by 24%.

• Other Health Benefits:

  • Critical for muscle and nerve function.
  • Helps convert food into energy.
  • Aids in the creation of protein from amino acids.
  • Has been shown to improve sleep quality.

Magnesium is a mineral most guys should be supplementing with (this study shows 70% of Americans are deficient in magnesium), and it's effects on testosterone reach further than just a direct increase as supplementation with magnesium has been shown to improve sleep quality which, in turn, further increases testosterone levels in men.

Because if it's importance in muscular function, as well, if you're weight training, supplementing with magnesium is a good idea to promote recovery and growth.

Get a full, clinically effective dose of magnesium in our supplement, Man Sleep.

3. Boron: The Trace Trailblazer

• Testosterone Boosting Potential:

  • This study found that supplementing with boron for a week showed significant hormonal improvements (day 1 compared to day 7): 

• free testosterone levels had increased by 28%
• free estrogen levels had decreased by -39%
• dihydrotestosterone (DHT) levels rose by 10%

• Other Health Benefits:

  • Essential for bone health.
  • Supports wound healing.
  • Assists in the metabolism of key vitamins and minerals.

Because boron is found in the soil, and our soil isn't as nutrient-dense as it once was, supplementing with boron is a good idea. Boron may also help lower estrogen levels in men. Estrogen is the female hormone that men need, but only in small amounts. With the rise of chemicals that increase estrogen in our lives, combatting high estrogen levels naturally helps optimize anabolic hormones like testosterone.

Get a full dose of boron in our supplement Man Boost.

4. Vitamin D: The Sunshine Vitamin

• Testosterone Boosting Potential:
  • This study found that supplementation with D3 increases testosterone. While this study found a 25% increase in testosterone levels after 1 year of supplementation. 
  • This study found that vitamin D deficiency can lower free testosterone levels in men.

• Other Health Benefits:

• Facilitates calcium absorption for bone health.
• Supports immune, brain, and nervous system health.
• Combats depression, especially seasonal depression.

Get a full dose of liquid vitamin D 3 with Man D3 here.

Conclusion: Aim for Optimal

Minerals can help increase testosterone, especially if there's a deficiency in the mineral. And because of a reduction in soil quality and nutrient-density in our produce, along with the fact that we expel many of these minerals in our sweat, supplementation may be ideal.

We're aiming for optimal, here. Not 'okay', when it comes to our health and the health of our hormones. 

Of course, any attempt to boost testosterone naturally should have a foundation in proper diet (follow the Man Diet) as well as training, and quality sleep.