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Testosterone is a hormone which plays an important role in many aspects of life such as muscle tissue, bone density, mood and desire. It is important to state that nutrition has an impact on testosterone levels and lifestyle factors such as exercise and sleep are also acknowledged to influence testosterone levels. Micronutrients, especially, are critical to enabling the respective testosterone levels to be sustained at the necessary measure.
This blog is concerned with explaining the connection between micronutrients and testosterone, the role played by vitamins and minerals especially in relation to testosterone as well as ways to increase the consumption of these nutrients.
The World Health Organization defines micronutrients as: that is the vitamins and the minerals which are needed in the body for human in small quantities;
It is also therefore understood that micronutrients are equally essential in the body because they have several functions, where they offer the capacity of producing enzymes, hormones and other compounds that are needed in the development of the body.
Macronutrients are required, but micronutrients are also needed, as the name suggests, for the proper functioning of the human body. Micronutrients include vitamins and minerals, and what people commonly hear of like vitamin C and iron.
There are several essential vitamins for testosterone. But, testosterone synthesis is closely related to Vitamin D. Research has also revealed that the levels of Vitamin D available in the body are likely to lead to high levels of testosterone amongst men. The availability of the vitamin D receptors in the testes shows the role played by vitamin D in hormone synthesis. Furthermore, vitamin D has a function of regulating calcium and phosphorus, two very important elements in the overall functionality of the human body.
Sources of Vitamin D:
Tip: Aim at having at least 15-20 minutes of sun exposure every day; if sun exposure is limited or lives in northern climates or wears sun protection, then Vitamin D supplementation is advisable.
Zinc is yet another micronutrient critical in testosterone synthesis in the male body. It is involved in so many enzymatic processes and is crucial in the immune response system. Zinc deficiency is also linked to low testosterone and hypogonadism in males. It is important for a man to ensure that he takes enough zinc in order to maintain and enhance his testosterone and fertility.
Sources of Zinc:
Tip: Consume zinc containing foods frequently and if your diet is severely restricted, it may be compulsory to take supplementation.
Magnesium is important for muscle and nerve function, blood glucose regulation, and protein synthesis. It also has the ability to control levels of testosterone. Research has indicated that with increased magnesium intake, there are significant rises in free and total testosterone among the active population.
Sources of Magnesium:
Tip: Always try to obtain the necessary magnesium from the foods you take, always take a variety of these foods, and if you want to take supplements, try it when you are involved in vigorous exercises.
Vitamin B6 plays an important role in the synthesis of androgens as well as testosterone. They aid in balancing hormones because the hypothalamus and pituitary gland, which are responsible for hormone production, are part of the brain. It is recommended that adequate amounts of vitamin B6 should be taken to support healthy testosterone levels.
Sources of Vitamin B6:
Tip: In meals, there are many foods containing Vitamin B6 and people should take them in large quantities.
There is another antioxidant, selenium, which also plays the role of the protector from the oxidation of cells. It also assists in the production of testosterone since it assists in the maintenance of the testes’ health. Selenium deficiency has been found to be related to low testosterone levels.
Sources of Selenium:
Tip: Thus, a person can easily get the daily necessary selenium intake by eating several Brazil nuts.
Vitamin K2 is involved in bone metabolism and heart health. It also impacts testosterone production through promoting the wellbeing of Leydig cells in the testes which are accountable for testosterone production. Studies indicate that consumption of vitamin K2 has an impact of boosting testosterone levels.
Sources of Vitamin K2:
Tip: One could increase the intake of vitamin K2 from fermented foods and high quality dairy products.
Omega-3 fatty acids contain anti-inflammatory properties and, thus, may assist in eliminating those inflammatory processes that have a detrimental impact on testosterone levels. They also assist in keeping the health of the cardiovascular system for the purpose of controlling hormones.
Sources of Omega-3 Fatty Acids:
Tip: For a better omega-3 status, it is recommended to consume fatty fish at least twice a week, and if necessary, take supplements due to the special diet.
Various nutrients such as vitamins and minerals, are also critically important in regulating testosterone concentrations. One can improve their testosterone levels and general health by taking vitamins D, B6, K2, zinc, magnesium, and selenium in appropriate amounts. Thus, taking in the aforementioned nutrients from whole food or from supplementation if necessary, is another way of supporting balance of hormones in benefitting from right levels of testosterone.
You can take foods with vitamins D, B6, K2, zinc, magnesium, and selenium in them. Some of them include; fatty fish, green, and yellow vegetables, nuts and seeds, red meat and fermented foods.
It is a fact that vitamin D influences the testosterone level that is produced naturally in the body. Adequate vitamin D is associated with increased testosterone levels and deficiency causes testosterone deficiency.
Yes, supplements can be beneficial, particularly when used in cases such as dietary limitations and nutrient deficiencies. Magnesium, Zinc, Vitamin D and Omega-3 fatty acids are the common supplements that help to boost testosterone levels.
Magnesium supports muscle and nerve function, blood glucose control, and protein synthesis. It helps regulate testosterone levels and has been shown to increase both free and total testosterone levels in active individuals.
