Guest Post: How to Craft your Own Multivitamin from Some Simple Everyday Foods

This is the second guest post in’s history, and its from a long-time site reader who will be opening his own men’s health blog soon. Enjoy!

– Ali

High quality multivitamins are quite hard to find and afford. Speaking in general anything taken in form of pill has lower bioavailability than the real thing, same thing in with vitamins. Your body needs certain minerals and vitamins to produce and maintain testosterone, some of them include zinc, magnesium, iodine, vitamin D,K2 and C.

A great solution is to supplement with a good non-synthetic multivitamin, such as Shilajit, a rocky substance collected from rocks of Himalayan mountains. This awesome substance provides 85 ionic minerals, with some fulvic acid which enhances absorption. Shilajit is undeniably the best natural multivitamin that you can have, but if you are looking for a cheaper alternative, this post gets you covered…


How to Make your Own Multivitamin

how to make your own food based multivitaminCertain foods provide necessary vitamins and minerals for T production even when taking in miniscule amounts, for example, 4 or 5 brazil nuts can give you 100-150% of RDA for selenium.

we can use those food for our own advantage and create what I like to call “MVM” (Multi Vitamin Meal)…

Here’s how my MVM looks like:

  • 4 Brazil nuts
  • 100 grams of Broccoli or Kale
  • 150 grams of pumpkin seeds
  • 10 scrambled eggs
  • 2 or 3 potatoes
  • 100 grams of Sauerkraut



Brazil nuts

brazil-nuts-and-testosterone-levels100 grams of Brazil nuts contains 1917 mcg’s of selenium, which is 2739% of the RDA%!4-5 of them will get you all you need for the day.

Selenium – mostly due to its glutathione stimulating effects – is directly linked to increased testosterone production (study, study). More about brazil nuts and testosterone can be found here.


Broccoli or Kale

shutterstock_195628955Broccoli and Kale are very high in vitamin C. 100 grams of Broccoli will give you about 150% of RDA of vitamin C.

Broccoli leaves are also extremely high in vitamin A, 100 grams of them will give you 325% of RDA .

Both Kale and Broccoli contain a compound called DIM which helps your body remove estrogen from your body.

Vitamin C protects testosterone molecules exceptionally well from oxidative damage during the times of stress (more about Vitamin C and Testosterone).


Pumpkin seeds

pumpkin seeds testosteronePumpkin seeds are a very good source of Zinc and Magnesium, essential minerals for production of testosterone. 150 grams of pumpkin seeds will give you 200% RDA of magnesium and about 100% of Zinc.

More about Zinc and Magnesium and their importance for T.


Scrambled Eggs

eggs1 scrambled egg contains 11% RDA of vitamin D and 8% RDA of vitamin B12. 10 of them will cover all your needs for both D and B12.

Eggs have other T-boosting compounds, you can read about them here.

More about vitamin D, vitamin B12, and all other vitamins & minerals and their effect on testosterone.



hasselback potatoes1 medium sized potato will give you 30%RDA of vitamin B6, 3 of them will give you all you need.

Potatoes are also the richest dietary source of potassium, which is linked to increased testosterone production. To learn more about potatoes and testosterone read this.



sauerkrautSauerkraut or fermented cabbage is a great source of vitamin K2, an important vitamin for Testosterone production.

Sauerkraut also contains live bacteria, which have been shown to increase testosterone and testicle size. More about Vitamin K2, Gut Bacteria, and their effects on testosterone.



Here you have it, your own cheap delicious multivitamin.

By the way I soon will be launching my own Hormone optimization, leadership, and success related blog – ANAX, Go and subscribe to my email newsletter and also get a FREE REPORT!

-Mika Nanikashvili

Guest Post: How to Craft your Own Multivitamin from Some Simple Everyday Foods was last modified: March 27th, 2017 by Ali Kuoppala

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance.
free micronutrient report


  1. Will Bonner on 25/06/2015 at 01:13

    Cheap?! 10 eggs a day?!? On top of all the rest? The has got to be the most expensive multivitamin ever.

    • bob on 25/06/2015 at 08:30

      It is meant to be your food for the day WHILE getting all your vitamins.

  2. Chris Kartalia on 25/06/2015 at 03:42

    Love the site but this was a terrible article with a misleading headline.

  3. Hero to the Blind on 25/07/2015 at 05:32

    This is really a great guest post on almost all your essential vitamins from simple food. I like how even k2 and probiotics were included! Nice.

    Liver is super nutritious and super cheap in the united states if you buy conventionally raised. It’s a solid food vitamin too. Would make for a solid substitution for vitamin A, b12, etc.

    • Mika N on 25/07/2015 at 09:04

      Yeah liver is pure awesomeness.

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