Testosterone is a vital sex hormone that plays an important role in the development of secondary sexual characteristics of boys as they turn to men in during puberty. Testosterone is produced in the testicles and regulated by the hypothalamus and pituitary gland. As men age, the amount of testosterone produced can decrease, resulting in reduced sperm production and libido. By ensuring adequate supplies of natural vitamins, men can help to increase the amount of testosterone produced naturally.
Vitamin A
Vitamin A is more commonly known for the effect it has on the skin and acne products. However, according to Muscle-Health-Fitness.com, vitamin A is also an essential precursor to the production of testosterone. Vitamin A also plays an important role in the repair and building of muscle tissue, also controlled by the hormone testosterone. Vitamin A can be taken in a multi-vitamin, secondary supplement or from food sources. Foods high in vitamin A are dairy products, such as eggs, butter and milk products. Beta-carotenes are also converted into vitamin A in the body when the foods are consumed with fat in the meal. This is because the conversion requires bile salts from gallbladder that are only released when foods high in fat are eaten. Foods that have beta-carotene include carrots, butternut squash and sweet potatoes.
Vitamin E
Vitamin E is a fat soluble vitamin that is found in some foods and exists in eight different chemical forms with different levels of biological activity. Alpha-tocopherol is the only form that meets human requirements, according to the Office of Dietary Supplements from the National Institutes of Health. Vitamin E will work synergistically with gonadal hormones, such as testosterone, and is an effective anti-oxidant. In research reported in "Andrologia" in 2004, the study indicated that the addition of vitamin E supplementation helps to protect the testicles of rabbits against damage from oxidation.
Vitamin D
Vitamin D is essential for strong bones and healthy muscles. Your body can manufacture vitamin D when it is exposed to the sun and there are a few foods that will provide vitamin D naturally, such as egg yolks, cheese, liver and fatty fish. In a study published in "Clinical Endocrinology" researchers found that in a cohort of over 2,000 men, those who had at least 30 nanograms of vitamin D measured in their blood had much more circulating testosterone than those who were lacking in vitamin D. Those in the study were found to have peak testosterone levels in August and hit the lowest level in March, corresponding with the peak of summer and the end of winter.
References
- Muscle-Health-Fitness.com: Increase Testosterone Level Naturally with Vitamin A!
- Office of Dietary Supplements: Vitamin E
- Andrologia; "Effects of Testosterone and Vitamin E on the Antioxidant System in Rabbit Testis"; N. Aydilek, M. Aksakal, AZ Karakilcik; October 2004
- Prevent Disease: Sunbathing and Vitamin D Increase Men's Testosterone
