Micronutrients How to rebalance vitamins and minerals for supercharged testosterone production. By Ali Kuoppala of AnabolicMen.com
Table of Contents Co ntents Fat-Soluble Vitamins ◦ ◦ ◦ ◦
Vitamin A Vitamin E Vitamin D Vitamin K2
Water-Soluble Vitamins ◦ ◦ ◦
Vitamin B!omple" Vitamin ! !holine
Minerals ◦ ◦ ◦ ◦ ◦ ◦ ◦ ◦
#inc !opper $elenium Magnesium %odine !alcium %ron Boron
Rebalancing ◦ ◦
&ood $ources $upplementation
Vitamin A Vitamin A, unlike the name indicates, is not a single compound. Instead its a blanket term for a group of active unsaturated molecules including: retinal, retinol, and retionic acids, along with multiple provitamin A carotenoids such as: α-carotene, β-carotene, lutein, and lcopene, l copene, which the human bod can convert into active Vitamin A. The recommended daily intake for vitamin A for a normal sized male is about 900-3000 μg/day of retinal, retinol, or retionic acid, or about !-!" times that of carotenoids, since they have a significantly lo#er bio-availibity in the human body and are also $oorer sources of the active vitamin% &itamin A is also noted as one of the the '!" essential vitamins ( minerals minerals for human survival), and this is definitely for a good reason, because #ithout ade*uate amounts of vitamin A, you #ould slo#ly go blind, your immune system #ouldn+t function normally, not to mention that you #ould also become infertile, and your body #ould have a really hard time absorbing dietary fat #hich in turn #ould cause colossal damage all-around the body% There+s not much research behind vitamin A+s effect on male testosterone levels, but a handful of studies has sho#n some $ositive associations bet#een the vitamin and androgen $roduction%
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&itamin A is found inside the testicular testicular sertoli cells in retinal form and #hen needed it can be converted to more biologically active form. retoinic acid% t+s also seen in rodent studies that if there+s no active vitamin A $resent inside the testicles, testosterone levels dro$ ra$idly and estrogen levels inside the testes shoot u
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f you+re deficient in vitamin A, your body cannot $ro$erly utilize dietary fat for its many $rocesses% As a good intake of the right fats is one of the utmost im$ortant building blocks of testosterone, vitamin A deficiency deficiency #ill more than likely im$act T $roduction in a negative manner%
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Also, your body uses a com$ound called transferrin to trans$ort cholesterol molecules into the testicular leydig cells in order to convert them into testosterone% ithout vitamin A, the body can+t can+t synthesize transferrin, and and the trans$ortation of the $rinci$al testosterone $recursor gets im$aired%
There+s a lot of evidence suggesting that vitamin A is an essential $art of male re$roduction, since the synthesis of s$erm cannot fully occur #ithout retinoic acid study study , study , study % %
n a human study consisting of 11 t#in males, vitamin males, vitamin A #as found to have a significant $ositive correlation #ith testosterone $roduction% $roduction % n one animal study #hich had guinea $igs as sub2ects, vitamin sub2ects, vitamin A deficiency significantly significantly lo#ered testosterone $roduction% $roduction% n another human study, 0! young boys #ith delayed $uberty and short stature #ere divided into " grou$s first one #as a control grou$, second grou$ #as given synthetic testosterone, third got vitamin A and iron su$$lements, and the fourth grou$ got a combination of T4T, vitamin A, and iron% As you can imagine the control grou$ didn+t gain any significant height or begin $uberty at an accelerated rate% 5o#ever, both the vitamin A grou$ and testosterone treated grou$ noted similar im$rovements in height gro#th, $uberty rate, and testicular volume yes, that+s right% &itamin &itamin A 6 iron #as as effective as hormone re$lacement thera$y in 2um$-starting $uberty % % t has also been noted that the testicular system of rats contains several rece$tor sites for vitamin A, and that it can be stored in testicular sertoli cells% hat+s more interesting interesting is that #hen that #hen the rodents diets #ere cut off from all vitamin vitamin A, testosterone $roduction ra$idly decreased u$ decreased u$ to the $oint of #here se7ual organs literally athro$ied, and estrogen e7$osure inside the testes rose ra$idly as humans share nearly identical testicular systems #ith #istar rats, this becomes very interesting% interesting% There+s definitely some evidence that being deficient in vitamin A is not a good thing for your testosterone $roduction or testicular health% And it+s it+s more than likely that men #ith #ith lo# vitamin A levels can see significant im$rovements in their testosterone levels after su$$lementing #ith vitamin A or consuming a lot of it in their diets% 5o#ever, there+s no evidence to su$$ort the claim that su$erloading #ith vitamin A, or even su$$lementing #ith it in the $resence of already o$timal intake #ould increase testosterone levels% t+s likely that the same thing ha$$ens #ith vitamin A, as does #ith vitamin 8, #here dose-de$endent increases in testosterone testosterone are seen u$ until the $oint #here o$timal levels of the vitamin in blood are achieved and the rising testosterone sto$s going higher after that%
Vitamin E vitamin ! is a blanket term for a group of compounds called tocopherols and tocotrienols. "hese compounds occur naturall in various foods and are stored within the human bod. ost notably, the fat-soluble vitamin : is kno#n for its antio7idative effects, but there are certainly many other interesting a$$lications to this micronutrient, one being that it can significantly increase testosterone levels and im$rove overall health% The different types of vitamin E include; •
Toco$herols Al$ha, ;eta,
, ?, @%
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Tocotrienols Al$ha, ;eta, , ?, @%
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d-al$ha-toco$heryl succinate, designed to be #ater-soluble%
hat makes them different is that that the toco$herol molecules have a long tail #ith no no double bonds, #hereas tocotrienol molecules have a short tail #ith #ith 3 double bonds% The difference bet#een =, >, ?, and and @-toco$herols and tocotrienols is determined by the $lacement and and amount of methyl rings in the structure% all of the eight toco$herols and tocotreniols occur naturally in a variety of foods, #hereas d-al$ha-toco$heryl succinate is man-made and often used in food $roduction to e7tend shelf-life% Toco$herols #ere discovered nearly 00 years ago for being key micronutrients to $revent fetal resor$tion of cells and tissue% ;eing the fifth essential vitamin to be discovered, it #as named 'vitamin :)% t took several years from that until vitamin : #as $ro$erly labeled into different forms of toco$herols and tocotrienols, and its role in health #as more closely researched% n the 30+s vitamin : #as identified as antiestrogenic antiestrogenic com$ound and generally used for treating blood clots, infertility, diabetes, and connective tissue abnormalities% rom the first animal studies, it became obvious that this vitamin had a close relationshi$ #ith the re$roductive system, as it #as found to to be vitally be vitally im$ortant in maintaining maintaining the fertility of both male and female research animals% animals% Bater on more studies sho#ed ho# rats made deficient in vitamin : sa# significant su$$ression of testosterone $roduction and testicular activity % ”Vitamin E is a peroxyl radical scavenger that protects polyunsaturated fatty acids in membranes and lipoproteins. To put more simply, vitamin E is a fat-soluble antioxidant that prevents the formation of free radicals and prevents/reduces the damage caused by oxidative stress in cells and tissue.”
The $rotective effect against li$id $ero7idation might be one of the most im$ortant benefits of vitamin : to the the modern man% Cur diets and fat-tissue thanks to said diets are rich in $olyunsaturated fatty-acids DEAs, and DEAs are $rone to o7idation by light, heat, and o7ygen due to their long double carbon chains% chains% This means that the more DEA #e eat and the more DEA #e store as fat, the more of this stuff $rone to o7idation #e have in our bodies% hen bodies% hen the $rocess of li$id $ero7idation makes the DEA in our bodies go 'rancid), 'rancid), the increased amount of reactive o7ygen s$ecies 4CF and the o7idative damage in cells and tissue caused by the free radicals, increases the stress hormone cortisol and cortisol and su$$resses the male hormone testosterone% testosterone% This is likely the main reason #hy studies e7amining different ty$es of diets and fattyacids, sho# that the nutrient that is most $otent in su$$ressing testosterone and 85T levels, is in fact. DEA% And this is #here vitamin : ste$s in, in, as studies have sho#n it to $revent and lessen the the effect of li$id $ero7idation of DEA, and therefore $rotect the body from the o7idative damage that #ould other#ise ensue study study , study , study % % ”Since the reuirement for vitamin E decreases as the consumption of unsaturated fats decreases, the reuirement, if any, !ould be very small if !e didn"t eat significant uantities of those fats.” - 8r% 4ay Deat After kno#ing the above, it doesn+t come as that big of a sur$rise that in the study of Emeda et al% al% "G3mg al$ha-toco$herol fed to humans H and ,100mg of the same stuff fed to rodents H increased total, free, $lasma, and tissue testosterone levels *uite nicely%
Vitamin D Vitamin # is one of the $% essential vitamins needed for human survival. It regulates more than &,''' bodil functions, not to mention, the vitamin # testosterone benefits are (uite profound. Vitamin # occurs naturall in fish and eggs, although the best wa to get it is through regular sun e)posure. &itamin 8 is truly a '#onder vitamin), and and most $eo$le use it because it+s $roven to be heart healthy and good for the bones, but vitamin 8 is much much more than 2ust a bone vitamin &itamin 8 is actually not even a vitamin% vitamin% t+s a steroid hormone, mistakenly mistakenly named as a vitamin% This hormone 8, regulates more than ,000 bodily functions, including fertility, gro#th, hormone secretion, and se7ual function% Ieedless to say that if your serum vitamin 8 levels are too lo#, more than ,000 bodily functions are also some#hat im$aired% Feveral of these functions that vitamin 8 regulates are linked to the endocrine system, thus not getting ade*uate amounts of 'the bone vitamin), should in theory reduce testosterone levels% Recent Studies; •
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Cne trial found out that vitamin 8 and testosterone levels #ere strongly correlated% en #ith sufficient vitamin 8 levels had significantly higher testosterone levels and lo#er F5;< count, count, than men #ho had insufficient amounts of the vitamin or hormone in their blood serum% Cne long-term human study found out that #hen that #hen healthy male $artici$ants take take 333! E+s of vitamin 8 daily for a year, they end u$ having !1%!J more testosterone on average #hen com$ared to $lacebo% Clder men #ho su$$lement #ith vitamin 8, are less likely to have lo# testosterone levels than men #ho are not su$$lementing #ith the 'bone vitamin)% n an Australian an Australian study , the researchers found out that in older men, lo# vitamin 8 status is associated #ith lo# free testosterone and increased fracture risk% Cne trial e7amined the already $roven $ositive association bet#een vitamin 8 and testosterone levels% They had 3K! male sub2ects, and the results sho# that vitamin v itamin 8 has a linear $ositive association #ith serum total and free testosterone levels% levels % 5o#ever #hen the amount of vitamin 8 in serum goes above LG0 nmol/B $retty much o$timal, the increase in testosterone $lateaus% eaning that vitamin 8 more than likely does increase testosterone levels, but it #on+t hel$ if you are already in the o$timal range of vitamin 8 #hich is definitely not #here most men are%
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t+s actually better to get your vitamin 8 from sunlight e7$osure, at least if you believe the results of the findings of a 939 study from 8r% Abraham yerson, yerson, #hich sho#ed that five days of E& light e7$osure to men+s chest area, increased total testosterone levels by L!0J% hen the genitals #ere e7$osed to E& radiation for the same amount of time, the increase in testosterone skyrocketed to L!00J% There is also some evidence that bright that bright light e7$osure signals the brain to release luteinzing hormone B5, B5, #hich triggers testicular leydig cells to $roduce testosterone% Fo being out in the sun for that vitamin 8 is definitely not a bad idea% n fe# studies, it has been noted that in both. humans and animals, blood vitamin 8 levels are $ositively associated #ith s$erm *uality and motility study study , study , study % %
The results of vitamin D and testosterone studies tell us that: ---M en #ith lo# vitamin 8 levels are much more likely to have lo# testosterone levels #hen com$ared to men #ith ade*uate amounts of the the vitamin% ---M 5ealthy men #ho decide to su$$lement #ith lo# dose vitamin 8, can e7$ect to have around !1J more testosterone in their bloodstream after a year of su$$lementation% f your serum vitamin 8 levels are already in the o$timal range, you might not get a testosterone boosting benefit from e7tra su$$lementation% ---M E& light e7$osure seems to skyrocket testosterone $roduction, es$ecially if you e7$ose your genitals to the sun rays% ---M Fo guess #e can conclude that vitamin 8 is really a testosterone booster, at least the science seems to su$$ort this idea from multi$le vie# $oints%
Vitamin K2 "here*s one vitamin that reall deserves a whole lot more attention than what it*s getting now, and that*s the vitamin +$ mena(uinone. eck, most people don*t even know that it e)ists, nor that that it reduces cardiovascular disease risk, and greatl enhances bone formation. Actually, there are thousands of different forms forms of vitamin N, but the ones that #e associate #ith the term are the N $hyllo*uinone, and N! mena*uinone% or some odd reason, the N form, #hich is $resent in almost all leafy green vegetables is getting all of the attention in media% hile nobody seems to talk about the N! from, #hich can be found in foods such as cheese, egg yolks, butter, fermented foods, and liver% Cur diets contain roughly 0 times more N than N!% And a common misconse$tion is that #e #ouldn+t need N! since the human body #ould convert N into into N!% ;ut even though the occurrence is seen on animals, the human body doesn+t seem to do it as effectively% n fact, recent studies suggests that #e need to consume the actual N! form in order to get the benefits study study , study % % The benefits you askO ell, aside from N! being a#esome for our cardiovascular health and bone density, es$ecially #hen taken in stack #ith vitamin 8, there+s a bunch of other great effects associated #ith vitamin N! su$$lementation% The im$ortance of vitamin N! is *uite a ne# thing, even to most researchers% And that+s because for a long time, it #as believed that the N form #as all that #e need, and that that both of the vitamins N and N! #ould of have had similar effects% 5o#ever fe# recent studies have $roved this to be not true at all% or e7am$le vitamin e7am$le vitamin N! su$$lementation reduced $rostate cancer risk by 30J, #hereas vitamin N had no effect% effect % And then this study #here vitamin N! significantly significantly lo#ered cardiovascular disease risk by removing calcium de$osits from arteries, but vitamin N again, had no effect% The forms of vitamin N! that #e+re most deficient in are the N-P and N-"% •
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MK! is $roduced inside our gastrointestial system, #e can get it from fermented MK! is foods% N-P is also considered to be very effective in terms of su$$lementation, as it lasts for roughly three days in the bloodstream%
MK" is synthesized all over the body from enzymes being e7ce$tionally high in MK" is the brain and re$roductive organs% e can get it through diet by consuming grassfed animal meats grain-fed doesn+t contain it% Qou can also su$$lement #ith N", but it only lasts for roughly G hours in the bloodstream, and therefore is considered to be #orse for su$$lementation than N-P%
Research has sho#n that MK" has very positive effect on testosterone; n a Ra$anese study , Asagi et al% fed P1 mg/kg of vitamin N! N-" to male istar rats for 1 #eeks, #hile simultaneously measuring the testosterone content from their blood $lasma and testicles% The results after the fifth #eek sho#ed a nice, more than P0J increase in $lasma testosterone levels, and an even bigger increase #as seen inside the testes nearly 90J% And as you can see from the $ictures belo#, luteinizing hormone B5 levels didn+t budge, #hich $robably means that the N! #orks by stimulating stimulating testosterone $roduction directly inside the ballsack, and not via the brain%
n the same study #hich is $resented above, the scientists tested vitamin N! N-" incubation directly on the testicular -0 cells inside a $etri dish, and found out that the more N-" they e7$osed to the cells, the more testosterone #as $roduced%
Another Ra$anese study from from different researchers found out rather similar results% They sa# that in male rats, vitamin N! deficiency reduces testosterone levels significantly, as it messes u$ #ith the genes involved in the biosynthesis of testosterone from cholesterol% hen these rats #ere given vitamin N! N-", N-", their testosterone levels increased ra$idly% Fimilar results #ere seen in another trial% trial%
Vitamin $%omple& "here are / different water-soluble vitamins that are commonl categori0ed as 12 vitamins1. - &itamin ; thiamine - &itamin ;! riboflavin - &itamin ;3 niacin - &itamin ;1 $anthothenic acid - &itamin ;K $yrido7ine - &itamin ;P biotin - &itamin ;9 folic acid - &itamin ;! cyanocobalomin The body uses the vitamins from the ; com$le7 in various functions, including the $roduction of metabolic energy, synthesis of hormones, synthesis of enzymes, gro#th of skin and nails, and the metabolism of sugars, amino-acids, and fatty-acids% E&les of the importance of $ vitamins for hormonal health:
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;3 in form of niacinamide is a crucial $art of this com$ound called IA8D5 Iicotinamide adenine dinucleotide $hos$hate% And IA8D5 is a co-factor in many anabolic/androgenic reactions of the body, including both testosterone and dihydrotestosterone $roduction IA8D5 is needed for the $roduction of 1-ar enzyme%
Vitamin % Vitamin 3 ascorbic acid is likel the most researched, well known, and most-used nutritional supplement in the whole 4orld. 5ot onl that, but it*s also safe, cheap, and available prett much all-around the globe. ;ut #hat about the effects of vitamin on male testosterone levelsO That+s a to$ic not so often talked about% &itamin is an essential vitamin vitamin for human survival, and like said above, above, one of the chea$est, safest, and most #idely used nutritional su$$lements in the orld% t+s #ater-soluble, and its main function in the body is to serve as an antio7idant much like vitamin :, it+s fat-soluble brother 5o#ever, #hat most $eo$le don+t kno#, is that vitamin can also be a $ro-o7idant% 5o# it acts de$ends on #hat the body needs at any given time% Ascorbic acid is also needed in the biosynthesis of multi$le multi$le bodily enzymes, And #hen used in combination #ith garlic, vitamin is ridiculously effective at increasing nitric o7ide levels, and therefore also blood flo#% ;ut ho# does the orld+s most used vitamin affect male testosterone levelsO That+s #hat #e+re about to find out •
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irst of, there+s an in-vitro test tube study #here #here it #as found that vitamin as an electron donor, can regenerate damaged testosterone molecules by u$ to 1GJ% n a similar in-vitro study , vitamin #as able to increase testosterone levels in testicular leydig cells due to enzyme u$regulation% Feveral animal studies have sho#n that vitamin $rotects the testicular leydig cells from o7idative stressors, and thus, $reserves testosterone levels from. alcohol, noise-stress, lead, burns, cadmium, antibiotics, arsenic, D;s, aluminum, alfato7in, and endosulfan% Fimilar $rotective effects have been seen in humans too% too% Fo, ascorbic acid clearly $reserves testosterone molecules from o7idative damage, but could it increase testosterone levels in healthy healthy gonadsO This rodent study suggests so, so, and in this human study , vitamin significantly increased s$erm *uality, motility, and volume% 5o#ever the only t#o human studies that +m a#are of #hich e7amined vitamin +s direct effects on testosterone levels, sho#ed no significant increases in T after ascorbic acid su$$lementation study study , study % % The last thing #orth mentioning here, is the fact that vitamin su$$lementation is kno#n for its cortisol stress hormone lo#ering effects% This in turn should im$rove the testosteronecortisol ratio more in favor of testosterone, creating a more anabolic environment in the body study study , study , study , study % %
%holine 4h do ou feel so run down, e)hausted, e)hausted, irritable, and unmotivated6 4h do ou feel as if ou are stuck in a persistent brain fog6 Is it stress6 7atigue6 7 atigue6 #epression6 It could be all of the above and this could be caused b a choline choline deficienc leading to lowered levels of testosterone and decreased overall brain and phsical health. holine is one of the most im$ortant com$ounds our body needs% 5o#ever, most of the estern $o$ulation is massively deficient in choline% choline% And the use of cholinergic drugs, $harmaceuticals, and high stress lifestyles, lifestyles, cou$led #ith a general lack of dietary choline consum$tion has left many of us in a state of constant brain fog and irritability% Cur brain heavily relies on choline for neurotransmission so it+s no #onder #e feel out of #hack #hen our choline is lo#% holine, commonly grou$ed in the ; vitamin family, is integral to many human body functions some of #hich are brain, liver, cellular, and endocrine system% holine has been kno#n to hel$ reduce sym$toms sym$toms of de$ression, memory loss, and seizures% :ndurance athletes also use choline as an aid to build and maintain muscle as #ell as combat fatigue throughout $eak training $eriods% Fide effects of lo# levels of choline include difficulty focusing, lo# levels of energy, and brain fog% 8eficiency in choline is no 2oke, it can can lead to increased threat of a condition kno#n as atty Biver, #hich results from slo#ed metabolizing of fat and increased accumulation of li$ids in the liver% holine deficiency also slo#s the $rocesses of the nervous system decreasing vital neurotransmission throughout the body% f the brain does not get enough choline choline to maintain $ro$er neurotransmission, it may resort to cannibalizing cell #alls in order to obtain additional cholineU $lus it lends to a higher risk of memory loss and mental disorders% As soon as your body catches #ind of choline, it $rocesses it for e7$edited e7$edited shi$$ing in the form of neurotransmitters and sends the messages toU#ell, your $ackage too muchO% The arrival of choline $rom$ts the release of nitric o7ide, #hich is said to be the main center stage neurotransmitter and chemical mediator of erectile functioning% To $ut it bluntly, choline s$arks the fire that hel$s you maintain a healthy erection% erection% Cther hormonal benefits of choline are increased mood, energy, and motivation motivation #hich can lend to overall increase in se7 drive% ell, say that+s a $retty good delivery% hen it comes to hormones, choline H as a methylator H methylator H can donor methyl rings to estrogen molecules #hich by nature are structurally incom$lete, this methylates the molecule and renders it inert in the body, making choline very im$ortant for men #ith high estrogen levels% The second and $ossibly most im$ortant benefit of choline is its ability to $revent the formation of a $ossible life-threatening condition called non-alcoholic fatty liver disease% n fact, +d go as far as saying that choline is the most im$ortant micronutrient for o$timal liver health%
'inc 8inc is one of the $% essential minerals needed needed for human survival. "he human bod can*t snthesi0e its own 9 nor does it have a storage sstem for it 9 so ou must get ade(uate amounts of 0inc through foods or supplementation dail. t+s involved in numerous actions of the cellular metabolism, u$regulates more than 00 enzymes, su$$orts healthy gro#th, hel$s #ith 8IA synthesis, and is dee$ly tied to re$roductive system health% Vinc is also H u$ to a certain $oint H a testosterone booster, #hich inhibits the aromatase enzyme, thus reduces the conversion from testosterone to estrogen% t increases testosterone levels in healthy men, if they+re de$leted in the mineral% f your serum zinc levels are already in balance, it+s likely that e7tra su$$lementation #ill not yield any e7tra benefits, in fact, too much zinc is not a good thing either% hat+s considered de$letion thenO #ell, you need at least 1 mg+s of daily zinc zinc to even maintain the most crucial endocrine system functions% eaning that you should consume lots of oysters and animal-$roducts daily, and on to$ of that maybe su$$lement #ith some e7tra zinc to make sure that you+re getting ade*uate amounts of the mineral zinc, as #ell as magnesium eva$orates through s#eat, so in athletes, su$$lementation is almost mandatory% There+s $lenty of clinical research backing u$ the benefits of zinc su$$lementation% 8uring strenuous e7ercise, elite #restlers #ho su$$lemented #ith 3mg/kg of zinc daily for a month, #ere month, #ere found of having significantly higher testosterone testosterone and thyroid hormone levels #hen levels #hen com$ared to $lacebo grou$ #hich sa# steady decreases in both of the hormones due to e7cessive #orkload, the likely e7$lanation being that the $lacebo grou$ lost $lenty of zinc through s#eating on a daily basis, and their diets #eren+t sufficient enough to re$lace the lost mineral in their bodies% Cn the su$$lementation grou$ ho#ever, the trend #as not only to $reserve testosterone, but also to increase both free and total testosterone levels from the baseline at both states. rest and e7haustion% The same researchers #ent and re$roduced the study #ith 0 young 'sedentary male volunteers) in !00P using the same dosage of zinc for the same duration of time% The men #ere sub2ected to 'fatiguing bicycle e7ercise) during those "-#eeks and as in their their $revious study, zinc su$$lementation #as able to maintain and increase total and free testosterone levels, as #ell as thyroid hormones #hen com$ared to $lacebo $ill% These t#o studies suggest that at least in e7ercising $o$ulation, su$$lementation #ith zinc is beneficial for hormonal health% Fince both of the studies sa# im$rovements in free-testosterone levels, it+s also $ossible that zinc can inhibit serum F5;< levels and leave more testosterone bio-
available for the androgen rece$tors% n $atients suffering from chronic renal failure a condition linked to significantly de$leted zinc levels mega-dosing #ith !10mg/day of zinc #as H as to be e7$ected H able to significantly increase serum zinc, testosterone, and B5 levels% levels% Another study consisting of 3P infertile-sub2ects had infertile-sub2ects had the men take an undisclosed amount of zinc for K-months and noted that the men #ho had testosterone levels on the lo#er end less than "G0 ng/dB noticed significant im$rovements in testosterone and 85T levels, #hereas the men on the higher levels of testosterone more than "G0 ng/dB noted no increases in testosterone, but still significant increases in 85T levels% Cn Cn an even more $ositive note, Iine of the the sub2ects #ere able to conceive a child during the study $eriod% hen it comes to animal and cell-culture studies, zinc zinc administration has been noted to significantly increase testosterone, B5, and 85T levels study study , study , , #hile reducing the activity of the female-hormone estrogen to#ards it rece$tors by 1PJ% 1PJ% Fur$risingly enough, one in-vitro study done on isolated cells noted that zinc can inhibit 85T $roduction, $roduction , ho#ever this doesn+t seem to ha$$en #hen humans take it orally as you can see from the above studies%
%opper 3opper 3u is definitel not the first thing that comes to mind when we talk about testosterone boosting micronutrients, or ust about plain minerals. All-in-all, it*s a ver unpopular mineral to supplement with, and nobod reall cares about copper. ;ut think #e should be a little more interested in our co$$er intake than #hat #e are no#U U;ecause chelated co$$er could actually increase testosterone levels, #hen taken at o$timal dosages% o$$er is an essential trace element in both humans and animals, and the recommended daily allo#ance 48A for co$$er in normal sized human male is about 3mg/day% t has multi$le im$ortant functions in the human body, including o7ygen trans$ortation, $hotosynthesis, etc% o$$er deficiency is also associated #ith thyroid $roblems, im$aired gro#th, osteo$orosis, and #ith abnormal glucose and cholesterol metabolism% $ut is copper deficiency actually a pro(lem for most people) And is there any need for supplementation in the first place) Ans#er Fevere co$$er deficiency is not that common, and $eo$le #ho eat balanced #holefood diets, should be able to meet their daily co$$er needs from dietary sources alone oysters, kale, mushrooms, nuts, avocados, and fermented foods are all high in co$$er% 5o#ever, there are t#o very im$ortant facts about co$$er that you should take under consideration% irstly, almost all kinds of dietary co$$er is $oorly absorbed by the human body 30-"0JU 30-"0JU UAnd secondly, eating a lot of zinc de$letes co$$er from the body and vice versa% As zinc is kno#n to boost testosterone levels, many men tend to su$$lement #ith high-dose zinc su$$lements on a daily basis, #ithout taking in any co$$er to balance that zinc-induced de$letion o$timal ratio of zinc and co$$er is considered to be bet#een 0 and 0!% ;asically if you su$$lement #ith 30 mg+s of zinc $er day, then you should also take 3-K mg+s of co$$er to balance out the zinc-induced co$$er de$letion% *ith that out of the #ay+ #e can finally ,et to the actual su(-ect. su(-ect. /ere0s #hy you don0t #ant to (e depleted in copper: copper: n this old in-vitro study , the researchers sa# that #hen isolated hy$othalamic cells #ere altered to chelated co$$er com$le7es, gonadtro$in releasing hormone
Cne ndian study #anted to take the above e7$eriment further, further , and they decided to in2ect co$$er chloride straight into the guts of living male #istar rats for !K consecutive days, #ith varying doses 000 mcg, !000 mcg, and 3000 mcg/kg% They found out that the 000 mcg dose significantly increased testosterone levels via luteinizing hormone B5 stimulation% hich su$$orts the findings of the first study above% 5o#ever, the !000 mcg and 3000 mcg doses started to become to7ic for the rats, and on the higher dosed grou$s, testosterone #as actually decreased% Feveral human studies have also found out that #hen co$$er intake gets too high, it becomes unhealthy and to7ic, but lo#er intake is absolutely essential for the health of the human body study study , study , study % % Then there+s this other *uite old in-vitro study , #hich found out that #hen isolated hy$othalamic neurons #ere altered to chelated co$$er, luteinizing hormone B5 release increased by "1J% As B5 is the hormone that stimulates testosterone synthesis inside the ballsack, these findings furthermore su$$ort the theory theory that co$$er should increase testosterone $roduction% To $ut that all together, there+s evidence that a modest dose of chelated co$$er su$$lement could increase testosterone levels by stimulating the release of
Selenium ;elenium is mostl known for its antio)idant properties, due to the fact fact that its a necessar micronutrient in the creation of glutathione the bod*s principal antio)idant compound. Felenium also #orks in con2unction #ith vitamin : and to $revent o7idative damage in the body, and #ith iodine to u$regualte thyroid function and metabolic rate% The thyroid gland and every cell that uses thyroid hormone use selenium, #hich is a cofactor for the three of the four kno#n ty$es of thyroid hormone deiodinases, #hich activate and then deactivate various thyroid hormones and their metabolites. the iodothyronine deiodinases are the subfamily of deiodinase enzymes that use selenium as the other#ise rare amino acid selenocysteine% This is crucial information, since thyroid activity directly im$acts the rate of testosterone $roduction and utilization in the body % Cther than that, selenium, mostly due to its gluthatione stimulating effects, has been linked to increased testosterone $roduction and im$roved s$erm $arameters in fe# studies study , study % %
Ma,nesium UQou see magnesium is also the $rimary electrolyte used by virtually all of the bodily enzymes% t maintains fluid balance, gives energy to the cells ATD, activates creatine, im$roves slee$ *uality, and increases the amount of bio-active free testosterone% agnesium is very similar to zinc #hen it comes to increasing testosterone levels. 8efiency in both #ill seriously lo#er testosterone levels, but if you+re already having ade*uate amounts of the minerals in your system, then megadosing #ith them #ill not do much for your hormones% And this is #here it all boils do#n% 8o you actually need more magnesiumO research suggests that you $robably do, as this study sho#s that nearly P0J of the adults in the Enited Ftates eat belo# the recommended 48A of magnesium, 9J eating less than half of the recommended daily value% value% Cn to$ of that, magnesium eva$orates from the body through s#eat, so if you+re hitting the gym, or living in a hot $lace, then it+s very likely that you+re not consuming enough of this essentially im$ortant im$ortant mineral es$ecially if your eating habits are based around the estern dietU U;ut back to the actual sub2ect, here+s some studies •
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agnesium free+s bound testosterone and makes it more bio-active% bio-active% This ha$$ens because the mineral inhibits F5;< se7 hormone binding binding globulin, #hich is a molecule that binds to free testosterone, making it unavailable for the rece$tors% 4oughly one gram of magnesium #as enough to increase free testosterone levels by !"J in combination #ith intense e7ercise% e7ercise % n this study #hich had "00 $artici$ants, $artici$ants, the researchers found out that in older men, higher serum magnesium levels correlate #ith higher testosterone levels% Cne revie# study found out something very similar about magnesium as the studies cited above% This is #hat they #rite #rite 'there is evidence that magnesium e7erts a $ositive influence on anabolic hormonal status, s tatus, including testosterone, in men%) n this study , the researchers found out that
1odine Iodine is a miracle mineral for the throid gland. The thyroid needs it to create the thyroid hormone T", a hormone vital for nearly all metabolic $rocesses of the body, including testosterone $roduction% Back of iodine in the diet is kno#n of causing hy$othyroidism underactive thyroid gland, this in turn leads to significantly lo#er metabolic rate and inhibition of testosterone $roduction% e# e⩽ •
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5y$othyroidism causes insensitivity to#ards
Cbviously iodine is not the only thing needed for healthy thyroid gland, but it+s the most im$ortant micronutrient by far in the creation of thyroid hormones, and deficiency is sure to cause massive $roblems in the endocrine system% ithout the $resence of iodine, the the thyroid gland sim$ly cannot manufacture T3 or T", and #ithout thyroid hormones, the $roduction of testosterone #ould be seriously im$aired, even non-e7istent%
%alcium 3alcium is the fifth most-abundant mineral in the crust of the planet !arth. In humans ??@ of the calcium in our bodies is located in bones and teeth. teeth. The J that+s left has a role on various $rocesses inside the human body, such as cellular functioning, neurotransmitter release think do$amine, muscle contraction, conducting the heart, etc% hich is #hy calcium is one of the !0 essential vitamins vitamins ( minerals for human survival% The governmental recommendation for calcium is roughly gram a day for normal sized adult male% n my o$inion you should aim a bit higher than that, #hile also adding in vitamin 8, magnesium, boron, and vitamin vitamin N!, #hich all #ork in a synergy #ith calcium% f you+re consuming $lenty of $roducts that already contain calcium milk, cheese, yogurt, etc, e7tra su$$lementation might not be that useful% or e7am$le, here in inland H and if recall correctly, in the #hole Fcandinavia H milk consum$tion is so high that calcium su$$lementation #ould be some#hat 2ust a #aste of money% alcium is not that often linked to testosterone $roduction, but still, there+s fe# studies that sho# some $romising results #ith the mineral% The researchers aren+t even sure ho# calcium #orks to increase testosteroneU Ue# logical e7$lanations could be the fact that it controls neurotransmitter release do$amine for e7am$le rises in correlation #ith T, and $lays a role in cellular functioning #hich in theory could im$rove the signaling bet#een cells and hormones% *hatever the reason+ here0s #hat #hat the studies say: ;ack in 9PK a grou$ of researchers studied the effects of calcium ions on isolated rat leydig cells% cells% They found out that in combination #ith luteinizing hormone B5, calcium significantly increased testosterone synthesis% hen the researchers tested B5+s effects on the cells #ithout the calcium, the increase in testosterone #as significantly smaller% 33 Qears later, this study gets $ublished in the Rournal of ;iological Trace :lement 4esearch%% The researchers found out that calcium su$$lementation 31 mg/kg didn+t 4esearch really alter testosterone levels on the sub2ects #ho remained sedentary #hen com$ared to $lacebo% 5o#ever there #ere also t#o grou$s on the study that did resistance training for 90 minutes, 1 days a #eek% The first grou$ received 31 mg/kg of calcium, and the other grou$ got a $lacebo $ill% ;oth of the training grou$s noted increases in their testosterone levels% 5o#ever the grou$ that received the e7tra calcium had GJ higher free testosterone levels after the #orkout than the $lacebo grou$ did% The researchers #eren+t sure #hy calcium #as able to increase the amount of bio-available testosterone in resistance trained men, but they sus$ect that it increases the sensitivity of the messenger hormones B5 and F5%
1ron #ietar iron is considered to be an essential micronutrient micronutrient and nowadas man foods are fortified with it. ow iron affects testosterone levels and overall health is still bit of a mster to man man people, and since it*s considered essential, man ust shrug it of as healthB. ron is commonly associated #ith some im$ortant health benefits, like being $art of hemoglobin and therefore essential in $reventing anemia, but #hat most $eo$le don+t realize is that iron is also highly to7ic even in relatively small dosages, and that the human body tightly controls our intake #ithin #ithin the gastrointestinal track% *e are e&posed to t#o types of iron iron throu,h our diets; •
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/eme iron, iron, #hich #e get mostly through animal foods, red meat and such% t+s easily absorbed and the 'best) for $reventing anemia% 3onheme iron, iron, #hich occurs in both animals and $lants, this is the more commonly ingested iron, and also far less bio-available%
hen the body recognizes that there+s too too lo# amounts of iron stored, the iron-regulation hormone he$cidin is reduced to increase iron absor$tion from foods% hereas #hen the amount of stored iron is too high, he$cidin levels naturally increase to $revent the gastric absor$tion of the mineral from foods% ost of the time the he$cidin-system #orks #ell enough so that $eo$le don+t need to #orry about their iron intake% intake % 5o#ever, eating foods #ith e7cessively high iron content, su$$lementation #ith iron, receiving blood transfusions, or being e7$osed to iron through other lifestyle factors, can easily shift this delicate balance and cause iron overload hemochromatosis in circulation and tissue% Fome $eo$le also have hereditary hemochromatosis% These guys are genetically $rone to iron overload and need to be very cautious #ith their dietary iron intake% The 48A for iron is bet#een G-!mg $er day% 8oses as lo# as !0mg/kg $er day can start causing noticeable health $roblems, and dosages e7ceeding "0mg/kg $er day usually re*uire a tri$ to the hos$ital% nterestingly enough, bet#een enough, bet#een 9G3-99, e7cess iron #as res$onsible for over 30J of of deaths caused by accidental ingestion of drugs ( su$$lements by children% children% Fo even though something is 'essential) and 'healthy), taking too much can easily end u$ harming your health in #ays many don+t even realize% $ut #hy is e&cess iron so (ad and ho# does iron affect testosterone) ron is often grou$ed u$ #ith the $rotective minerals like calcium% n reality its effects and fairly lo# $oint of to7icity suggest that it+s more similar to the likes of the heavy-metals cadmium, aluminum, lead, nickel, and mercury%
4esearch has sho#n that both H too lo# and too high iron levels H in the brain, are strongly correlated #ith learning deficits and many of the neurological disorders of the brain Alzheimer+s, dementia, Darkinson+s disease% disease% n fact, the researchers of this Australian study #ere #ere able to fairly #ell $redict the occurrence of Alzheimer+s disease by monitoring their $atients levels of ferritin, a storage $rotein of iron, #hich #hen elevated is associated #ith iron overload% Too high levels of iron are also associated #ith increased risk of various forms of cancer, liver abnormalities, diabetes, and cardiovascular disease% disease% And as to be e7$ected, reducing the e7cess bodily iron via blood donation is able to reduce many of these risks% risks % Cne innish study for e7am$le, sa# that from the cohort of !GK! men #ho the researchers follo#ed for 9 years, those #ho donated blood for a minimum of once $er year, had a staggering GGJ lo#er incidence rate of acute heart attacks% attacks% ”#or about $% years, it has been &no!n that blood transfusions damage immunity, and excess iron has been suspected to be one of the causes for this. 'eople !ho regularly donate blood, on the other hand, have often been found to be healthier than non-donors, and healthier than they !ere before they began donating.” -8r% 4ay Deat *hat a(out the interplay (et#een iron and testosterone) testosterone) Testosterone actually decreases the level of the iron-regulatory hormone. he$cidin, allo#ing for more iron to be absorbed from foods% foods % This is one of the reasons #hy men tend to have higher hemoglobin levels and larger blood volume than #omen do% t may also e7$lain #hy anemia $atients are more commonly #omen, and #hy iron overload is more common in men% 8oes it mean that testosterone is badO Iot really, more likely the su$$ression of he$cidin is 2ust one of the many natural mechanisms that allo# men #ith generally larger frames to have higher red blood cell count and more blood in our veins% After all, one of the easiest #ays to end u$ anemic as a male, is to have lo# testosterone testosterone levels% levels% :ven though men need slightly more iron than #omen, it doesn+t mean that e7cess #ould do any good to us% Wuick search of medical literature returns several case-studies from men of all age ranges sho#ing ho# donating blood to reduce e7cess iron is able to increases testosterone levels study study , study , study , study , study , study , study % % A$$arently 'needling) thera$y to remove blood has also been used effectively in restoring youthful testosterone levels% levels% The younger you are, the better results testosterone-#ise you can e7$ect from donating blood% This is because e7cess iron accumulates in our blood and tissues over the years, and there really aren+t that many effective #ays to get rid of it other than fre*uently donating blood% f you are an older man #ho has never donated blood but have al#ays eaten a diet rich in iron, there+s a decent chance that you have e7cessive amounts of iron in your body #hich can su$$ress the function of the hy$othalamus, $ituiary gland, and testicular leydig- and sertoli-cells, resulting in lo#ered testosterone levels% There aren+t many studies out there e7amining the direct effect of serum iron levels on testosterone% Cne study did sho# that young boys #ho #ere iron deficient, sa# significant
increases in their T-levels after iron and vitamin A su$$lementation, su$$lementation, #hich #ould suggest that iron deficiency is bad for testosterone $roductionU U;ut then again, this study of "303 hinese males did sho# that increased levels of the iron trans$ortation $rotein. ferritin, #ere associated #ith lo#er free- and totaltestosterone levels% and in animals boars higher iron levels correlate #ith smaller testicular size, #hich is suggestive of lo#er testosterone and s$erm $roduction% $roduction% This evidence H cou$led #ith the blood donation studies H suggests that e7cess iron is also harmful for testosterone $roduction%
$oron "here are multiple micronutrients vitamins and minerals that contribute to testosterone snthesis, such as: vitamins A, 3, #, +$, 0inc, magnesium, iodine, calcium, etc> U;ut #hat is often left unmentioned is the trace mineral boron% hen in fact it+s the boron that currently holds the most im$ressive results on natural T $roduction in terms of scientific evidence% any e7$erts believe that #e+re getting significantly less boron through the diet than our ancestors did, and this is because the modern day '$o#er farming) *uickly de$letes the soil in #hich our food is gro#n, leaving less boron H and less of multi$le other naturally occurring micronutrients H into the end $roduct% ;oron is a rare mineral in :arth, and in this #hole universe% And this is because boron is a 'trace leftover) of the big bang, arriving :arth via cosmic dust and meteor materialsU U5ence #hy only about 0%00J of the :arths crust is boron% Iot only is boron rare in the :arth, it+s also some#hat uncommon as a su$$lemental micronutrient% t isn+t even included in the list of 'essential vitamins and minerals for human survival), and there isn+t a set minimum re*uirement for dietary boron although it has a 48 of L3 mg/day% 5o#ever H as unnecessary as boron may seem like H #hat most of the guys don+t kno# is that boron can be easily labeled as a natural testosterone booster% This one ridiculously chea$ and un$o$ular trace mineral is actually much more effective in raising ones natural T $roduction than most of the 'T-;ooster) $roducts flying of the shelves at your local
free testosterone levels had increased by !GJ
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free estrogen levels had decreased by -39J
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dihydrotestosterone 85T levels rose by 0J
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many inflammation biomarkers hs4D, TI-= dro$$ed significantly s ignificantly
34TE: The same researchers measured testosterone levels on their sub(ects in a study conducted in )**+ set set to examine boron"s effects on cardiovascular ris&, in that trial )% mg"s of daily boron increased total testosterone levels by )$, slight increases !ere also
seen in total estrogen levels, !hich should be noted. Another study from 2ilkovich et al% al % looked ho# boron su$$lementation im$acts serum vitamin 8 levels, but on the side they also measured free testosterone levels% After ! months of giving their 3 sub2ect males K mg+s of daily boron calcium fructo-borate the levels of free testosterone had increased by !9,1J on average, a number similar to the findings of Iaghii et al% T#o rodent studies study study , study e7amining boron+s to7icity have also found significant dose-de$endent increases in testosterone levels after boron su$$lementation, highest dose 100 mg/day leading to a massive K0J increase% Though this amount H not only crazily e7$ensive H #ould be highly to7ic also, since dosages e7ceeding !1 mg/day start sho#ing sym$toms of to7icity and are not recommended%
Re(alancin,: ood Sources Cbviousl, the simplest wa to rebalance our intake of the crucial micronutrients, is to consume ade(uate amounts through our diet. This is #hy have com$iled do#n belo# the ten most nutrient-dense foods that $erfectly suit a testosterone boosting lifestyle and are chock-full of the essential hormone $roduction co-factors% /ere they are; •
5iver 6 rich in choline, all the ;-vitamins, zinc, co$$er, vitamin A, vitamin N!%
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E,, yol7 6 choline, ;-vitamins, selenium, has small amounts of o f all micronutrients%
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*ild cod 6 Felenium, iodine, vitamin 8, choline, magnesium, ;K and ;!%
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$eef 6 ontains good amounts of choline, some ;-vitamins, zinc, magnesium%
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Mil7 6 Mil7 6 :7cellent source of calcium ( vitamin 8, has some ; vitamins, N!, and A%
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%itrus fruits 6 vitamin , folate, thiamin, $anthotetic acid, 6 some co$$er%
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4ysters 6 :7cellent natural sources of zinc, magnesium, iodine, and co$$er%
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Raisins 6 &ery 6 &ery high in boron, has some magnesium, $otassium, and co$$er too%
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Dar7 ,reens 6 rich 6 rich sources of calcium, vitamin , vitamin A, has some ; vitamins%
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Avocado 6
Side note: e note: e recently released a huge cookbook chock-full of testosterone boosting reci$es that utilize the key k ey micronutrients mentioned in this article, you can grab yourself a co$y at htt$s//$ages%anabolicmen%com htt$s//$ages%anabo licmen%com/testosterone-ch /testosterone-chef/ ef/
Re(alancin,: Supplements 8p to the final chapter; supplementation. 3o# some do say the #orn out phrase 9if you eat nutritious diet+ you dont need any supplements9+ and 1 fully a,ree... %%%tSs 2ust that #ith the modern diet and even #ith #hat many call )healthy diet) itSs easy to miss out on many of the crucial micronutrients% This is #here smart su$$lementation comes in to $lay, because #hen it comes to micronutrients, itSs definitely smart to $lay it safe and get everything your body needs to $roduce se7 and thyroid hormones% Fo #hat recommend is sim$ly four different vitamin and mineral su$$lements to AN: FE4: you cover all the necessary bases% These are the e7act " su$$lements $ersonally use on a daily basis, and #ould say theySre the CFT im$ortant su$$lements H T-boosters H or #hatever you #ant to call them%
Thorne Research 2 Day Multivitamin and Mineral Supplement hen it comes to micronutrient su$$lements, this one is )the holy grail)% After years of research into hormonal o$timization, su$$lements, vitamins and minerals% finally found one multivitamin that focused on delivering all of the N:Q micronutrients in bio-available natural forms% There are 2ust so many benefits to this multivitamin com$ared to its com$etitors% ncluding the fact that it has ha s a good dose of vitamin A that also includes the active $almitate form, all the necessary ;-vitamins are in it #ith o$timal dosages and they are fully methylated for absor$tion, there+s effective dosages of both vitamin N and the crucially im$ortant N!, all the minerals are amino-acid chelated for su$erior absor$tion and bio-availibity, it+s free of iron%%%% %%%And the best $art, this multi is com$letely free from allergens, soy, colorings, s#eeteners, binders, stearates, etc, and it+s made in the best rated su$$lement factory in EFA that re$resents re$r esents the highest *uality standards in su$$lement $roducing% The (ase of your micronutrient supplementation+ should come from Thornes 2 Day Multi. Multi.
3atures $ounty %alcium %ar(onate
Dure :nca$sulations agnesium
Rarro# ormulas i7ed Tocotrienols and &itamin : The !/8ay ultivitamin that #e looked into has some vitamin :, and it+s from good source tooU U;ut, for testosterone booster $ur$oses, de$ending on your body fat levels, and de$ending on your intake of $olyunsaturated fatty-acids, mega-dosing #ith vitamin : can actually be a really effective method of im$roving health and balancing several key hormones% irst of all, vitamin : is a $otent estrogen blocker, su$$ressing the aromatase enzyme that converts T to :! and serving as an antagonist to the estrogen rece$tors% This is e7cellent ne#s for most men and their testosterone $roduction% And as if that #asn+t enough, vitamin : is $rotective against $rostate $roblems, #ithout negatively affecting 1-a reductase or 85T levels #hich is #hat ha$$ens #ith most $rostate su$$lements such as sa# $almetto, lyco$ene, or fenugreek, resulting in reduced libido due to the fact that 85T is vitally im$ortant for se7ual $erformance and masculinity% And lastly H vitamin : H due to its antio7idative effects, is able to reduce the harm caused by $olyunsaturated $olyunsaturated fatty-acids DEAs in the diet% As you might kno# by our $revious articles, diets high in DEA have been e7tensively studied for their effect in reducing both testosterone and 85T levels, #hile they also eventually lead to $roblems #ith thyroid hormone $roduction% Fo all is good and #ell #ith the ! / 8ay ulti to $revent vitamin : deficiency, but if you #ant to get to that 100-100mg intake #hich sho#ed significant increases in free and total testosterone, consider adding in some e7tra su$$lementation% y choice has been the Rarro#Ss i7ed Tocotrienol su$$lement for a #hile, anything #ith either mi7ed toco$herols or tocotrienols should be good%
