Although testosterone is sometimes associated primarily with muscle building, it's actually a vital hormone that affects a number of different health issues. Testosterone is involved in maintaining bone and muscle mass, sex drive, sperm and red blood cell production and also helps keep levels of body fat low. Testosterone production decreases over time, but some vitamin supplements may help you maintain or increase your testosterone levels. Consult a doctor before attempting to treat any medical condition, such as low testosterone.
Vitamin D
Vitamin D is a nutrient found in some dairy products, such as milk and yogurt, and non-dairy sources including fatty fish, liver and egg yolks. Vitamin D helps your body absorb calcium, reduces inflammation and aids in cell growth. In addition, consumption of vitamin D may benefit testosterone production. A study published in the March 2011 edition of "Hormone and Metabolic Research" found that vitamin D consumption was associated with higher levels of testosterone.
ZMA
ZMA is a vitamin supplement that consists of zinc, magnesium and vitamin B6. The supplement is used to promote exercise recovery. According to research published in the October 2000 edition of "Journal of Exercise Physiology Online," ZMA supplementation can significantly increase levels of testosterone and insulin-like growth factor-I, another muscle-building hormone.
Calcium
Calcium is a supplement most often noted for its ability to promote strong bones and teeth. However, this nutrient can have a number of other benefits, including promoting hormone production. According to a study from the December 2008 edition of "Biological Trace Element Research," four weeks of calcium supplementation can support increased testosterone levels.
Magnesium
Magnesium is an essential nutrient that aids in producing energy, activates enzymes and helps regulate the amount of certain other nutrients in your body. In addition, research published in the April 2011 edition of "Biological Trace Element Research" indicates that supplementation with magnesium can promote increased testosterone levels.
Copper
Copper is an essential nutrient that helps produce hemoglobin, which carries oxygen to your cells, collagen, a structural component of tendons, ligaments and bones, and melanin, a skin and hair pigment. In addition, research published in the October 2005 issue of "Kathmandu University Medical Journal" found that high levels of copper can increase levels of testosterone.
References
- Mayo Clinic; Testosterone Therapy: Key to Male Virility?; April 2010
- National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Vitamin D; June 2011
- "Hormone and Metabolic Research"; Effect of Vitamin D Supplementation on Testosterone Levels in Men; S. Pilz et al.; March 2011
- "Journal of Exercise Physiology Online"; Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength; L.R. Brilla, V. Conte; October 2000
- "Biological Trace Element Research"; Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation; V. Cinar et al.; December 2008
- "Biological Trace Element Research"; Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and After Exhaustion; V. Cinar et al.; April 2011
