Here’s a tested truth: When your testosterone is low, getting treatment can be an extremely effective solution. But here’s another thing to know: Certain nutrients have been shown to provide additional support to your body’s existing testosterone levels.
Whether your testosterone is normal and you’re just looking to up your game a little, or if you’re getting treatment and want to add a complement to your regimen, read on for six science-tested nutrients worth considering.
Vitamin D Often referred to as the “sunshine vitamin” due to the body’s ability to produce it when skin is directly exposed to sunlight, vitamin D is an important fat-soluble nutrient naturally found in milk, mushrooms, and fatty-fish. While vitamin D has long been known to help maintain musculoskeletal health, cardiovascular health, and a strong immune system, recent studies have also found a correlation with healthy testosterone levels. For example, one study from the National Institute of Health found that healthy men with lower-than-average testosterone levels were able to increase them by taking 3,332 IU of vitamin D daily.
Zinc Ever heard that oysters are an aphrodisiac? You can thank zinc for that. It’s an essential mineral that supports vital processes throughout the body, including our immune response, sexual maturation, and sperm development. Scientists have also found zinc to have an effect on testosterone levels in men who exercise, noting that just 30 mg a day can help boost them throughout the body.
Magnesium Like zinc, magnesium plays an important role in the body’s development and overall health. Research suggests that magnesium and testosterone deficiencies are linked, with one particular study finding that taking 10 mg of magnesium per 1 kilogram of body weight can increase free and total testosterone levels.
Saw Palmetto Saw palmetto is a natural extract that comes from the fruit of the Serenoa repens plant. Studies indicate that saw palmetto can slow down the enzyme 5-alpha reductase, which is responsible for converting testosterone into dihydrotestosterone (or DHT, the androgen behind male pattern baldness). Researchers have found that taking 800 mg of saw palmetto daily can help improve testosterone levels and reduce DHT.
D-Aspartic Acid D-aspartic acid is an amino acid that’s found in invertebrate and vertebrate neuroendocrine tissues, where it supports the synthesis and release of testosterone. Scientists have found that taking 3 mg a day or less of d-asp can increase testosterone levels, as well as muscle mass and strength. But be sure to consult a doctor before adding d-asp to your supplement regimen, as healthy doses can vary on a case-by-case basis.
Ready to take control of your testosterone levels and overall health? Vault is here to help. Book an appointment to see how we’re transforming men’s health, making it easier to treat testosterone deficiencies–and to receive customized, medical care that fits your life.
This article was reviewed by Aaron Grotas, MD