micronutrients foods testosterone

Micronutrients Dense Foods and Testosterone

In Food and Supplements by MarcelLeave a Comment

Being deficient in any micronutrient takes a big, damaging, and impacting hit on your overall androgens and a deficiency in some vitamins and minerals increases your estrogens and estrogen receptors by a lot. Bottom line is get all your micronutrients (vitamins, minerals, nutrients) in and preferably from whole micronutrients foods. Micronutrients and testosterone go hand in hand.

Research on Micronutrients and Testosterone

Vitamin A

  • In this experiment vitamin A is found to have a significant positive correlation with testosterone production.
  • Then this study found out that a vitamin A deficiency significantly lowers testosterone production.

Vitamin C

  • In this vitro study vitamin C is found to regenerate damaged testosterone molecules by up to 58%.
  • Vitamin C protects the testicles from oxidative stress (study).
  • Vitamin C decreases cortisol, adrenaline, and inflammation (study).

Vitamin D

  • In this experiment men were taking 3,332 IUs of vitamin D daily for a year and after that year the men had increased testosterone from 10.7 nmol/l to 13.4 nmol/l and bioavailable and free testosterone increased as well.
  • Men with sufficient vitamin D levels had significantly higher testosterone levels and lower SHBG count (study).
  • Low vitamin D status is associated with low free testosterone (study).

Vitamin E

  • A vitamin E deficiency causes a significant drop in gonadotropic hormones as well as testosterone (study).
  • Vitamin E potently inhibits aromatase enzymes (study).

Vitamin K

  • A vitamin K deficiency reduces testosterone production in the testicles (study).
  • Vitamin K reduces the reduction in testosterone production (study).

Vitamin B Complex

  • A deficiency in any of the B vitamins results in an increased estrogen and prolactin level and a lowered testosterone level (study, study, study).

Choline and Betaine

  • Choline and betaine are the most effective methylators of estrogens (study).

Calcium

  • Calcium significantly increases testosterone synthesis (study).
  • Resistance training with calcium increases free testosterone significantly more than without calcium (study).
  • Calcium is positively associated with testosterone, free testosterone, and free androgen index (study).

Iron

  • Iron is positively correlated with both total and free testosterone levels (study).

Magnesium

  • Magnesium inhibits SHBG freeing up more testosterone and therefore increasing free testosterone (study).
  • A gram of magnesium in combination with resistance training increases free testosterone by up to 24% (study).
  • Magnesium is positively correlated with testosterone levels (study).

Phosphorus

  • Higher estradiol levels are associated with lower serum phosphorus levels (study).

Potassium

  • A deficiency of potassium in the bloodstream aka hypokalemia decreases testosterone production (study).
  • A potassium deficiency significantly decreases testosterone levels and filling that deficiency restores testosterone levels to what they were before becoming deficient (study).

Zinc

  • A deficiency in zinc results in more formation of estradiol, a significantly higher level of estrogen receptors, and a significantly lower level of androgen binding sites (study).
  • Athletes that supplement with zinc have significantly higher testosterone and thyroid hormones than athletes that don’t (study).
  • Zinc doesn’t only increase testosterone, it increases free testosterone as well (study).
  • Zinc might inhibit SHBG (study).
  • Zinc lowers prolactin levels (study).
  • Zinc significantly increases testosterone and DHT levels in men with testosterone levels in the lower ranges (study).
  • Zinc significantly increases DHT levels (study).
  • Zinc significantly increases LH (study).

Copper

  • In this experiment isolated hypothalamic cells were altered to chelated copper complexes and gonadtropin releasing hormone increased by 68%.
  • Copper chloride injected into rat’s guts significantly increased the rat’s LH and testosterone levels (study).

Manganese

  • Manganese stimulates LH, FSH, and testosterone production (study).
  • Manganese increases daily sperm production and efficiency of spermatogenesis (study).

Selenium

  • A selenium deficiency leads to slightly delayed testicle growth during puberty (study).
  • Selenium is linked to elevated testosterone levels (study).
  • Selenium significantly increases sperm quality, volume, and motility (study).
  • Male infertility is strongly linked to lower selenium in plasma (study).

Iodine

  • A iodine deficiency can cause brain damage, mental retardation, and hyperthyroidism (study).
  • Iodine can treat thyroid diseases (study).

Micronutrients Foods

Micronutrients foods are essential and need to be the staples of your diet as micronutrients foods will load you up with all kinds of vitamins, minerals, and nutrients and ensure you don’t become deficient in any micronutrient.

Vitamin A – sweet potatoes, carrots, kale

Vitamin C – peppers, kiwis, oranges

Vitamin D – cod liver oil, white mushrooms, dairy

Vitamin E – spinach, olive oil, sunflower seeds

Vitamin K – kale, spring onions/scallions, prunes

Thiamin – pork, trout, sunflower seeds

Riboflavin – brunost cheese, beef/lamb, eggs

Niacin – chicken, lamb liver, beef

Vitamin B6 – turkey, sunflower seeds, prunes

Vitamin B12 – beef liver, beef, clams

Folate – spinach, beans, lettuce

Pantothenic Acid – brunost cheese, eggs, sunflower seeds

Biotin – eggs, sweet potatoes, onions

Choline – eggs, shrimp, beef organs

Betaine – spinach, beets, quinoa

Calcium – cheese, milk, sardines

Iron – sorghum, chicken liver, cocoa powder

Magnesium – buckwheat, spinach, chard

Phosphorus – cheese, brazil nuts, sardines

Potassium – potatoes, sweet potatoes, bananas

Zinc – beef, lamb, oysters

Copper – beef liver, oysters, prunes

Manganese – spinach, whole wheat bread, oats

Selenium – brazil nuts, oysters, beef/lamb

Iodine – seaweed, potato, yogurt

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Credit due – Examine and Anabolicmen.

That’s all for micronutrients foods and testosterone.

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