Testosterone levels naturally decline with age, leading to health risks, reduced muscle mass, and low sexual drive. Luckily, adding certain vitamins to your diet can help you maintain optimal T levels.
As a professional fitness trainer, many clients have asked me about vitamins that help with testosterone during my ten-year career.
So, I’ve teamed up with nutritionists and dietitians, and we’ve compiled a list of vitamins known to boost testosterone.
In this article, you will be introduced to several studies that show how these vitamins affect your body and increase T levels.
- There is science-backed evidence that vitamin D and B vitamins can help increase testosterone levels.
- Zinc and magnesium are minerals that can increase testosterone levels, too.
- You can get these vitamins and minerals through supplementation or food sources.
The Effect of Vitamins on Low Testosterone
Several studies show a link between specific vitamins and testosterone.
For example, men who are vitamin D deficient usually have lower levels of testosterone .
On the other hand, it was proven that men with high vitamin D content have higher testosterone levels .
B vitamins, like vitamin B6, also help increase testosterone by suppressing female hormone estrogen production and increasing testosterone .
These studies showed that certain vitamins play an important role in increasing testosterone.
Therefore, ingesting adequate amounts of these vitamins through supplementation or food sources is important to maintain optimal testosterone levels.
Best Vitamins for Low Testosterone
Vitamin D is an essential nutrient for strong immunity and hormonal balance . Our bodies need vitamin D to absorb and maintain calcium and phosphorus.
In one study, testosterone levels of healthy overweight men who took vitamin D supplementation for one year significantly increased compared to those who didn't .
Though questions about how vitamin D promotes testosterone still need more scientific evidence, this study showed that vitamin D is directly linked to testosterone.
Studies also show that vitamin D regulates the production of neurotransmitters, the brain’s chemical messengers, such as dopamine, and protects it from the depletion of serotonin .
Vitamin D can help fight depression, which is often the cause of low testosterone .
Our bodies naturally create vitamin D during sun exposure. We can also get it from supplements or foods, including egg yolks and fatty fish. You can check our article on the best vitamin D supplements.
Vitamin B1 (Thiamin)
Vitamin B1 is primarily responsible for converting nutrients to energy.
Besides that, it also plays a vital function in the heart, brain, and nervous system health.
Deficiency of vitamin B1 may lead to muscle weakness, symptoms of heart failure, fatigue, and memory loss .
Vitamin B2 (Riboflavin)
Studies show that vitamin B2 is a 5 alpha-reductase (an enzyme) inhibitor.
Vitamin B2 prevents 5 alpha-reductase enzymes from converting testosterone to another hormone called Dihydrotestosterone (DHT), maintaining optimal T levels [6,7]. Here you can check
Vitamin B3 (Niacin)
Vitamin B3 plays a crucial role in converting fats, proteins, and carbs into energy, affecting muscle mass gain and fat loss.
It also helps boost levels of good HDL cholesterol and lower levels of bad LDL cholesterol.
Cholesterol is typically known to increase the risk of heart problems, but its role is not at all bad.
Leydig cells, cells in the testicles, take cholesterol and convert it to testosterone [8,9]. That makes vitamin B3 important for amplifying testosterone levels.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 helps produce cholesterol, and as was pointed out, cholesterol is a precursor for creating testosterone.
Vitamin B5 is also essential for producing red blood cells, which carry oxygen throughout the body.
Enough supply of oxygen helps improve your endurance and workout performance.
Vitamin B6 (Pyridoxine)
Taking vitamin B6 helps improve mood, promote brain health, and transport enough oxygen in the body.
It’s also found to function in testosterone production because it increases the demand for androgens and other steroid hormones.
"Vitamin B6 is often looked at as the metabolic enhancers of their group. They are in charge of the way your body unlocks the energy in food to be able to use the nutrients effectively, help in hormonal optimization, cell health, and energy utilization."
- Dr. David Greuner, Director & Co-founder of NYC Surgical Associates
On the flip side, deficiency in vitamin B6 leads to the production of estrogen. An imbalance between estrogen and testosterone may lead to infertility because high estrogen may slow down sperm production .
Vitamin B7 (Biotin)
One study shows biotin treatment of biotin-deficient adult rats has improved their testicular function .
Vitamin B7 is well known for keeping the nervous system healthy and regulating metabolism. And when combined with other B vitamins may also significantly improve testosterone.
Vitamin B9 (Folic acid or folate)
Vitamin B9 is another essential vitamin, especially during teenage development, because it helps tissues and cells grow and repair DNA.
Like vitamin B7, there is not much research showing a direct link between vitamin B9 and testosterone.
However, I found one study that shows it may help improve male fertility.
Zinc sulfate and folic acid have helped increase sperm count among infertile and fertile men .
Another study has come to similar discoveries, where men who took folate with zinc supplements had higher sperm count and quality .
Vitamin B12 (Cobalamin)
We only need a small amount of vitamin B12 to keep our blood system and nerve cells healthy, but lack of it can lead to certain health issues, like anemia.
VitaminB12 is essential for nervous health, brain function, and red blood cell production.
One study shows that vitamin B12 and testosterone deficiencies are common among men with Chronic testicular pain (CTP) . This study shows that vitamin B12 can impact testicular health.
Vitamin B12 also helps improve mood and stress levels, which are also closely linked to testosterone production.
Other Supplements That Increase Testosterone
Zinc deficiency is often linked to low testosterone or hypogonadism.
One study showed an increase in serum testosterone levels in which zinc-deficient average older men took zinc supplementation for six months .
You can get zinc from:
- Red meat
- Beans and nuts
- Whole grains
- Seafood like crabs and lobsters
- Fortified cereals
- Zinc supplemets
Magnesium is another essential mineral for maintaining healthy testosterone levels.
One study shows that supplementation with magnesium increases free and total testosterone among athletes and sedentary individuals .
Some sources of magnesium are:
- Leafy green vegetables
- Dark chocolate
- Beans and legumes
- Low-fat dairy product
- Some fatty fish
You can also find Magnesium and Zinc in dietary supplements. You can check our article on the best Zinc and Magnesium supplement.
Related: Does Tongkat Ali Increase Testosterone?
Can Vitamins Increase Low Testosterone?
It has been scientifically proven that certain vitamins like vitamin D and B vitamins can increase testosterone levels.
Most of these vitamins contribute to the balance of many hormones, including testosterone.
They also have other functions, such as:
- Improving mood
- Brain functions
- Providing energy to the body
- Overall health
Minerals like zinc and magnesium can aid testosterone levels as well.
Although supplementation with these vitamins and minerals is not meant to treat medical conditions like hypogonadism, it may help us maintain healthy testosterone levels.
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