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Nutrients That Can Help Boost Testosterone Levels
In addition to using bioidentical hormones or saw palmetto, there are two nutrients that have been found to be beneficial to testicular health and testosterone production.
Zinc
Zinc is an important mineral in testosterone production.8 Yet, the National Health and Nutrition Examination Survey found that about 45 percent of adults over 60 have low zinc levels due to insufficient intake. Regardless of supplementation, 20 to 25 percent of older adults still had inadequate levels.9
It was found that supplementing with zinc for as little as six weeks has been shown to improve testosterone in men with low levels. On the other hand, restricting zinc dietary sources yielded to a drop in the production of the male hormone.10 Excellent sources of zinc include:
- Oysters
- Protein-rich foods like meats and fish
- Raw milk and raw cheese
- Beans
- Fermented foods, like yogurt and kefir and miso
You may also take a zinc supplement to raise your levels. Just stick to a dosage of less than 40 milligrams a day. Overdosing on zinc may cause nausea or inhibit the absorption of essential minerals in your body, like copper.
Vitamin D
Vitamin D deficiency is a growing epidemic in the US, and is profoundly affecting men’s health. The cholesterol-derived steroid hormone vitamin D is crucial for men’s health. It plays a role in the development of the sperm cell nucleus, and helps maintain semen quality and sperm count. Vitamin D can also increase your testosterone level, helping improve your libido. Have your vitamin D levels tested using a 25(OH)D or a 25-hydroxyvitamin D test. The optimal level of vitamin D is around 50 to 70 ng/ml for adults. There are three effective sources of vitamin D:
- Healthy sun exposure
- Safe-tanning beds
- Vitamin D3 supplementation
Learn more about how to optimize your vitamin D levels by watching my 1-hour lecture on vitamin D.