Micronutrients Category

Micronutrients (vitamins and minerals) are necessary catalysts and co-factors in nearly all of the bodily metabolic processes.

This obviously includes all of the key functions of the human endocrine system, such as; testosterone synthesis, thyroid hormone synthesis, sperm production, and the like. Deficiency in any of the key vitamins or minerals can severely suppress your body's ability to produce testosterone.

Here's some examples:*

  • Vitamin D3 supplementation at 3332IU/day for year raises testosterone by 25%.
  • Vitamin E supplementation at 483mg/day can bump up testosterone levels by 30%.
  • Boron taken for 6-10mg/day improves free-testosterone labs by ~28% and lowers SHBG.
  • Fixing a zinc deficiency can nearly double the serum T-levels while improving thyroid labs.
  • Magnesium at roughly 1000mg reduces SHBG and raises free-testosterone by a nice 24%.

*Clinical research to back up these claims can be found in the articles under the next paragraph.

In the posts below we examine the importance of micronutrients on testosterone production, men's health, and overall basic bodily functions.

micronutrients category


Iron and Testosterone: Nutritionally Essential Micronutrient or Toxic Heavy-Metal?

dietary iron and testosterone levels

Dietary iron is considered to be an essential micronutrient and nowadays many foods are fortified with it. How iron affects testosterone levels and overall health is still bit of a mystery to many people, and since it’s considered essential, many just shrug it of as “healthy”. Iron is commonly associated with some important health benefits, like being…

Vitamin E and Testosterone: How Essential are Tocopherols and Tocotrienols for Male Health and Hormone Optimization

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vitamin E is a blanket term for a group of compounds called tocopherols and tocotrienols. These compounds occur naturally in various foods and are stored within the human body. Most notably, the fat-soluble vitamin E is known for its antioxidative effects, but there are certainly many other interesting applications to this micronutrient, one being that…

3 Important Vitamins to Naturally Improve Insulin Sensitivity

vitamins d foods

Insulin resistance isn’t fun. It means that your cells resist the hormone, causing your pancreas to pump out more and more to float around in the bloodstream, and when insulin is in the blood but doesn’t get into the cell, a host of negative effects take place. When insulin gets into the cell however, it’s…

Potassium Foods: 5 Foods High in Potassium for that Electrolyte Balance

foods high in potassium

The name potassium comes from potash (ashes of plants) from which the mineral was first isolated. Potassium ions are necessary for the function of virtually every cell of the human body. The body needs potassium in balance with sodium to maintain cardiac rhythm and nerve electrophysiology. We also need proper amounts of potassium for hormone production, sugar…

Choline Foods: 5 Foods Rich in Choline for the Methylator Benefits

choline foods

Choline is one of the most important – yet most overlooked – vitamins that our bodies need to function optimally. We highly recommend choline supplementation and eating choline rich foods to all of our readers. Choline used to be called vitamin J, but now the water-soluble vitamin is most often grouped within the B-vitamin complex. “What…

Iodine Foods: 5 Foods High in Iodine and Iodide for Testosterone and Thyroid

foods high in iodine

Iodine is a miracle mineral for the thyroid gland. The thyroid needs it to create the thyroid hormone T4, a hormone vital for nearly all metabolic processes of the body, including testosterone production. Lack of iodine in the diet is known of causing hypothyroidism (underactive thyroid gland), this in turn leads to significantly lower metabolic rate and inhibition of…

Selenium Foods: 5 Foods Rich in Selenium for that Antioxidant Boost

foods high in selenium

Selenium is mostly known for its antioxidant properties, due to the fact that its a necessary micronutrient in the creation of glutathione (the body’s principal antioxidant compound). Selenium also works in conjunction with vitamin E and C to prevent oxidative damage in the body, and with iodine to upregualte thyroid function and metabolic rate. Multiple…

Vitamin E Foods: 5 Foods Rich in Natural Tocopherols and Tocotrienols

foods high in vitamin e

Vitamin E is one of the 24 essential micronutrients for human survival. It’s a fat-soluble vitamin that comes naturally in the forms of tocopherols and tocotrienols, and is most well-known of having powerful antioxidant properties, but also benefits the body by being an enzyme coactivator and by playing a protective role in neurological function. One of…

Vitamin C Foods: 5 Rich Sources of Ascorbic Acid for that Antioxidant Influx

foods high in vitamin c

Vitamin C (ascorbic acid) is pretty awesome. Not only is it a vital micronutrient for human survival, it also maintains testosterone levels and protects hormones from the harmful effects of oxidative damage. There are many foods high in vitamin C, but for this article I have chosen 5 of them that perfectly fit a testosterone…

Vitamin D Foods: 5 Sources Nutritionally Dense in the “Sunshine Vitamin”

vitamins d foods

Vitamin D is crucially important for the health of the human body… …And although we can get plenty from the sun, it’s also wise to eat foods dense in the vitamin, and also supplement with high-quality D3 supplement. When it comes to testosterone, vitamin D has been found to; Significantly correlate with higher serum testosterone…

Vitamin K2 Foods: 5 Sources Dense in Naturally Occurring Vitamin K2 (Menaquinone)

foods rich in vitamin k2

Vitamin K2 doesn’t get much press these days. Everyone seems to be talking about its brother, vitamin K1, or just sum them up as “vitamin K”. There are important differences between the two however. Vitamin K1 (phylloquinone) can be mostly found in leafy greens. It’s been said to be the “plant form of vitamin K”.…

Vitamin A Foods: 5 Nutritionally Rich Sources of Retinoids and Carotenoids

foods high in vitamin a

Vitamin A is crucial for multiple bodily functions (vision, reproductive health, skin keratinization, etc) and it’s listed as one of the 24 essential micronutrients required for human survival. Studies have shown that when there’s a deficiency in vitamin A, testosterone levels plummet rapidly. The male testicles also have specific receptors for vitamin A, which is…

Calcium Foods: 5 Sources Rich in one of the Most Crucial Bodily Minerals

foods high in calcium

Calcium is one of the 24 essential micronutrients for human survival. It also has a role in testosterone production, and of course, in maintaining healthy bones and teeth. If you can’t get enough from your diet, it’s highly recommended that you consume it daily in supplement form. Here are five foods high in calcium that…

Magnesium Foods: 5 Nutritional Sources of Magnesium to Boost Free-T

foods high in magnesium

Magnesium is one of the essential micronutrients for human survival. It regulates more than 300 bodily enzymes and can increase free-testosterone levels by lowering the amount of sex hormone binding globulin (SHBG) in blood. However, many magnesium rich foods are actually not that great for testosterone levels. Things like soybeans, flaxseeds, sunflower seeds, peppermint, and…

Boron Foods: 5 Nutritionally Rich Sources of Boron for Reduced SHBG & Increased T

foods high in boron for testosterone boosting diet

Boron might not be one of the 24 essential micronutrients for human survival, but it still has some interesting benefits in terms of testosterone production. More specifically, boron at 10mg for 7-days was able to; increase free testosterone levels by 28% decrease free estrogen levels by -39% boost DHT by 10% Similar results were seen in a…

Zinc Foods: 5 Nutritionally Rich Sources of The Endocrine Master Mineral

best zinc rich foods

Zinc is an extremely important mineral for testosterone and thyroid hormone production, studies constantly show how deficiency can slash the levels of total and -free testosterone, as well as T3 and T4 thyroid hormones, restoration of zinc is able to rapidly restore these crucial hormones. The RDA for zinc is set to around 15mg/day for…

Choline and Testosterone: The Methylating Truth about Choline Deficiency

choline testosterone

Why do you feel so run down, exhausted, irritable, and unmotivated?  Why do you feel as if you are stuck in a persistent brain fog? Is it stress? Fatigue? Depression?  It could be all of the above and this could be caused by a choline deficiency leading to lowered levels of testosterone and decreased overall brain and…

Magnesium and Testosterone: Less SHBG and More Free-Testosterone with Mg Supplements?

magnesium and male testostosterone levels

Magnesium is the 11th most-abundant mineral in the human body, and it controls more than 300 bodily functions, along with hundreds of enzyme functions. Most people associate the mineral only with bone and heart health, but it’s so much more than just for the heart and bones… …You see magnesium is also the primary electrolyte…

Zinc and Testosterone: One of the Most Important Minerals for Endocrine System

how to increase testosterone levels naturally

Zinc is one of the 24 essential minerals needed for human survival. The human body can’t synthesize its own – nor does it have a storage system for it – so you must get adequate amounts of zinc through foods or supplementation daily. It’s involved in numerous actions of the cellular metabolism, upregulates more than…

Boron and Testosterone: Cheap and Unpopular Trace Mineral and T-Booster

testosterone supplements that actually work

There are multiple micronutrients (vitamins and minerals) that contribute to testosterone synthesis, such as: vitamins A, C, D, K2, zinc, magnesium, iodine, calcium, etc… …But what is often left unmentioned is the trace mineral boron. When in fact it’s the boron that currently holds the most impressive results on natural T production in terms of…

Vitamin A and Testosterone: The Impact of Retinoids and Carotenoids on T-Levels

vitamin a testosterone levels

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 lycopene, which the human body can convert into active Vitamin A. The recommended daily…

Calcium and Testosterone: Effects of one of the Primary Minerals on T-Production

calcium testosterone

Calcium is the fifth most-abundant mineral in the crust of the planet Earth. In humans 99% of the calcium in our bodies is located in bones and teeth. The 1% that’s left has a role on various processes inside the human body, such as cellular functioning, neurotransmitter release (think dopamine), muscle contraction, conducting the heart,…

Vitamin C and Testosterone: The Protective Effects of the Antioxidant Vitamin C

vitamin c and testosterone levels

Vitamin C (ascorbic acid) is likely the most researched, well known, and most-used nutritional supplement in the whole World. Not only that, but it’s also safe, cheap, and available pretty much all-around the globe. But what about the effects of vitamin C on male testosterone levels? That’s a topic not so often talked about. At…

Copper and Testosterone: Not The Most Popular Mineral, but it has T-Boosting Benefits

copper and testosterone levels

Copper (Cu) is definitely not the first thing that comes to mind when we talk about testosterone boosting micronutrients, or just about plain minerals. All-in-all, it’s a very unpopular mineral to supplement with, and nobody really cares about copper. But I think we should be a little more interested in our copper intake than what…

Vitamin K2 and Testosterone: Menaquinone Has a Mechanism to Increase T Production

vitamin k2 testosterone

There’s one vitamin that really deserves a whole lot more attention than what it’s getting now, and that’s the vitamin K2 (menaquinone). Heck, most people don’t even know that it exists, nor that it reduces cardiovascular disease risk, and greatly enhances bone formation. Actually, there are thousands of different forms of vitamin K, but the…

Vitamin D and Testosterone: 3332IU of D3 for 25% More Testosterone

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Vitamin D is one of the 24 essential vitamins needed for human survival. It regulates more than 1,000 bodily functions, not to mention, the vitamin D testosterone benefits are quite profound. Vitamin D occurs naturally in fish and eggs, although the best way to get it is through regular sun exposure. Vitamin D is truly a…

Micronutrients was last modified: February 1st, 2017 by Ali Kuoppala