Differences between the tertiles of serum vitamin B12 groups were assessed using chi-square test and analysis of variance for categorical variables and continuous variables, respectively. Serum vitamin B12 and reproductive hormone concentrations were assessed by collecting venous blood samples from the participants. However, there is contrary evidence from other observational studies and clinical trials that have found no association between vitamin B12 and semen quality , , . A review by Banihani et al. on vitamin B12 summarized some limited existing research, which demonstrated a positive association between vitamin B12 and improved sperm count, sperm motility, and DNA integrity. Methylcobalamin, the active form of vitamin B12, plays a critical role in homocysteine’s remethylation cycle . Moreover, magnesium helps balance calcium levels, aiding in bone health. From converting food into energy and supporting muscle movements to synthesizing DNA and assisting nerve functions, its roles are diverse and vital. This hormone is responsible for many of the physical changes boys experience during puberty, such as a deeper voice, hair growth, and increased muscle mass. Testosterone, often dubbed the “male hormone”, is crucial for numerous body functions, beyond just muscle growth or male sexual development. It has been suggested that Zn acts as an important anti-inflammatory factor and that it is involved in the sperm’s oxidative metabolism. Dietary Zn deficiency (less than 5 ppm) impairs reproduction in males and females. Some reports showed that consumption of these natural foods can enhance germinal cell proliferation (5), and poor Zn nutrition may be an important risk factor for the low quality of sperm and idiopathic male infertility (6). Zn is a plentiful microelement in the body and it is found in nuts, legumes (3), seafood (e.g. Oysters), fortified cereals, cremini mushrooms, low-fat yogurt (4) and animal proteins, such as meat, fish and milk. Oral magnesium supplementation could reduce plasma glucose levels and improve the glycemic status in a randomized controlled trial (RCT) involving 116 adults with prediabetes and hypomagnesemia . Moreover, magnesium supplements reduced the risk of developing type 2 diabetes in high-risk population, as demonstrated in a prospective study involved 2582 community-dwelling participants followed up for 7 years . Several medications are also known to influence serum magnesium levels by different mechanisms 4, 6, 27–31 (Table 7). The symptoms usually occur when serum magnesium levels fall below 0.5 mmol/L (1.2 mg/dL) . On the other hand, TRPM6 is mainly responsible for regulating the total body magnesium level via the kidney and intestines . Magnesium is a key player in our health, especially for testosterone production. Remember, keeping our magnesium levels up can lead to better health and more vitality! It helps regulate hormone levels, which is super important for our overall health. It focuses on the essentials—heart, bone, and muscle health—without unnecessary fillers or “proprietary blends” that hide ingredient amounts. Unlike general supplements, men’s multivitamins are formulated to address male physiology. Regularly supplementing with B12 when your levels are low can certainly help boost your energy. When we eat food, this group of vitamins helps break it down to release energy to be used on the cellular level. However, they are consistent in demonstrating that whey protein supplementation may be the superior protein supplement for enhancing the testosterone response to training. Although no significant differences were noted in TT concentrations in both the SPS and PLA groups, an increase in serum TT was observed in the WPS group. Subsequent research, using the same three groups, albeit for 12 weeks and combined with resistance exercise, also reported no significant pre- or post-training changes in serum estradiol concentrations in any of the study groups . Although testosterone concentrations were significantly elevated from baseline during and up to 5-min post-exercise, only the WPS and PLA trials resulted in significant increases in testosterone concentrations at the 15- and 30-min post-exercise measures. It may have a regulative role in the progress of capacitation and acrosome reaction.Randomized controlled trials are needed to confirm that an improvement in dietary pattern can improve T levels and reduce hypogonadism.The addition of boric acid (2.5 or 5 mg/L) significantly diminished the paclitaxel-induced increases in genotoxicity, returning levels to close to control values and fully restoring cytotoxicity indices to control values.81Produced by Bayer, this is perhaps the most famous multivitamin on the market.The intracellular magnesium concentration is fundamental to ensure the most critical cellular and metabolic activities.TT, total testosterone; FT, free testosterone; FSH, follicle-stimulating hormone; E2, estradiol; SHBG, sex-hormone binding globulin; LH, luteinizing hormone.Zinc (Zn) is the second most abundant trace element in human, which can’t be stored in the body, thus regular dietary intake is required.Despite these restrictions, the potential benefits of magnesium supplementation, particularly for those with deficiencies, are well-established. A single dose of intravenous magnesium sulfate (1.2 g) has been recommended for the management of acute severe and life-threatening exacerbation of asthma . On the other hand, a large double-blinded RCT reported that intravenous magnesium sulfate administration for patients with acute stroke within 2 hours of onset of stroke symptoms had no impact on the improvement of disability outcomes at 90 days of poststroke . However, a meta-analysis on five RCTs with 295 patients failed to find a significant beneficial effect of magnesium sulfate in alleviating migraines, although the results need to interpreted with caution given the small sample size . Intravenous magnesium has been shown to have a beneficial additive effect in alleviating acute migraine 150, 151 and other types of acute headaches 152, 153. Another limitation was that the effect of the metabolic component of vitamin D could not be evaluated as HbA1c, which can confirm insulin sensitivity, and triglyceride, high-density lipoprotein, and low-density lipoprotein levels, which can evaluate dyslipidemia, were not included in the evaluation.Well, the study found their testosterone went up–significantly.The final review comprised a total of eight selected studies, including four cross-sectional studies, three RCTs, and one MR analysis.If you want to try tobacco, chewing it very infrequently can be a mildly healthier alternative (although that does come with its own health risks).Zinc level lowers during an intense workout session also magnesium is essential in nerve function and muscle health.The second hydroxylation step is performed primarily in the kidney to form 1,25-dihydroxyvitamin D3, also referred to as 1,25-dihydroxycholecalciferol, which is the biologically active form of vitamin D 117,118. Through a comprehensive analysis of these studies, we will explore the findings and insights obtained, providing valuable insights into the effects of vitamin D on androgens and testosterone levels. This systematic review aims to evaluate the association between vitamin D deficiency and testosterone levels in adult males and examine the effects of vitamin D supplementation on testosterone. The current analysis was part of a larger study assessing the effects of exogenous testosterone administration on changes in body composition after a 28-day exercise- and diet-induced energy deficit (ED) designed to be 45% of total energy needs (43). This peroxidative damage to the sperm cell plasma membrane plays an important role in the pathophysiological mechanism of human male infertility. In the two-way repeated measures ANOVA test, FSH, LH, and total testosterone values were detected in the group x time interaction (Figures 1a–d). Table 2 presents pre- and post-treatment TMSC and serum hormone values of the groups. Table 1 presents the mean ages of the patients and partners and TMSC and serum hormone values of the patients at baseline. The study participants were subjected to sperm test after 3–5 days of sexual abstinence, and their blood samples were collected between 8 and 10 a.m. In contrast, others reported no difference in either the TT or FT response to exhaustive exercise between male cyclists supplemented with zinc sulfate (30 mg) for four weeks compared to a placebo-controlled group . Competitive athletes appear to be at a greater risk for zinc deficiency compared to the general population 156,157. Zinc deficiency can impair testosterone synthesis and has been demonstrated to correlate with reductions in testosterone concentrations 153,154,155. Zinc is required for normal function of angiotensin-converting enzyme (ACE), a zinc-dependent dicarboxypeptidase, which has a zinc binding site in its cyclitic domain 150,151. Baseline vitamin D status was low in some trials 128,129, normal in some and unknown in others 123,124. However, this is unlikely to influence our results as we only identified one trial with vitamin E within our systematic review. Although extraction using serum analysis for micronutrients may pick up coagulants and other trace elements, there appears to be a non-significant variation between plasma and serum values. Improvements in micronutrient intake could be achieved through increased consumption of dietary whole foods, e.g., oranges (rich in vitamin C); or via supplementation of vitamins and minerals, e.g., single component or multivitamin tablets. Recent observational and animal studies found that vitamins C, D, E, and carotenoids and the minerals magnesium, selenium, iron and zinc are relevant to muscle mass and physical performance 76,77,88,89,92,97,98,99. We searched MEDLINE, EMBASE and Cochrane databases for RCTs reporting the effects of different micronutrients (vitamins A, C, D, or E; carotenoids; iron; copper; zinc; magnesium; selenium; and potassium) on sex hormones or IGF-1. From Google searches to forums, it's clear that people want to know the right amount of magnesium to take for stronger, healthier erections. Many men are actively looking for natural ways to support their sexual health, and magnesium often pops up in these conversations. This essential mineral helps the body relax blood vessels, boost nitric oxide, balance hormones, ease stress, and improve nerve signals. It also has a regulated role in capacitation and the acrosome reaction of sperm and is essential for conception and embryonic implantation (12). Zn has many important functions in the spermatozoa physiology, including effects on lipid flexibility and sperm membrane stabilization (11). Zn concentration is high in the seminal fluid and has a multifaceted role in the sperm’s functional properties. However, the mechanism that was suggested was related to the role that phosphatidic acid may have on stimulating the mTor protein signaling pathway and not to an augmented androgen response. The best dietary sources of PS are organ meats such as brain, liver, heart, and kidney. PS is a phospholipid found in the cell membrane of a variety of tissues, including the brain, lungs, heart, liver, and skeletal muscle. Additional research appears warranted regarding boron’s efficacy in increasing testosterone concentrations. Others have examined the capability of the element boron on its testosterone-boosting capability 55,56,57. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels. In fact, just believing you’re a winner is correlated with higher testosterone (45). The more successful you are, and the more confident you are, the more testosterone you’ll produce. To maintain optimal zinc levels, include zinc-rich foods in your diet, such as oysters, beef, poultry, nuts, and seeds. Magnesium is another vital mineral that influences testosterone production. Zinc deficiency can hinder testosterone production. Evaluation of blood markers of magnesium or calcium avoids dietary assessment errors inherent in estimates of dietary intake from food frequency questionnaires. Strengths of our analysis include a large sample of black and white men, inclusion of dietary and blood magnesium and calcium levels, and analysis of self-reported race with a genetic African ancestry score. Dietary magnesium intake was also significantly lower among black men, suggesting dietary differences between race groups may be involved. 2. Zn and male hormonal statue: They are also crucial for reproductive functions, body composition, and muscle and bone health 1,2. Thus, the focus of this review is to examine the effect that manipulating energy and nutrient intake has on circulating concentrations of testosterone and what the potential mechanism is governing these changes. Try to get enough vitamin D, zinc, and magnesium through your diet. What Are the Risks and Side Effects of Taking Vitamins and Minerals for Testosterone? Analysis of Ca/Mg that controls for Mg and Ca levels as well as age, BMI, and study center. We considered a potential detection bias if magnesium or calcium affects PSA levels used to screen men for possible prostate cancer. Race differences in blood magnesium or calcium levels did not translate to differences in blood magnesium or calcium levels across categories of genetic African ancestry within black men (Table 3). Interactions between race and magnesium, calcium, or the Ca/Mg ratio were estimated by including a cross-product term in the full dataset and using the Wald test to evaluate different effects between race groups. Not only does it ensure the constant production of healthy sperm, but also keeps bones and muscles strong. To reap the benefits of magnesium for testosterone production, it is essential to consume magnesium-rich foods or consider supplementation. Magnesium has been shown to reduce the release of stress hormones like cortisol, which can suppress testosterone levels. The selection of these articles was achieved through consensus between the two authors NRM and NK involved in the study.Zn ions can increase male fertility by regulation of the expression of testis GC-specific genes during the differentiation process and spermatogenesis (35, 36).This may partially explain the differences in the prevalence of magnesium imbalances reported in different groups of patients with similar characteristics .✲ Magnesium intake, already low, decreases sharply as men age.Although endocrine dysfunctions, physical impairments, and genetic polymorphisms were traditionally considered primary causes of male infertility, recent studies have shed light on the role of lifestyle factors such as sleep disruptions, body weight, smoking, exposure to environmental toxins, and nutrition , , , , , , , , , , .One study examined the effect of ketogenic (KD) and non-ketogenic (NKD) diets on strength, body composition, and hormonal profile in resistance-trained men .Magnesium is essential for hormonal health, with growing evidence linking it to testosterone regulation.Recognizing the symptoms of magnesium deficiency and addressing it through dietary modifications and supplementation can help improve both magnesium and testosterone levels. We only recommend supplements that have a transparent and easily accessible formula. We looked for supplements with positive reviews and high satisfaction rates among customers. We only recommend supplements with nutrients that are safe when taken as directed. Magnesium acts as a cofactor in the enzymatic reactions involved in testosterone synthesis. So next time you’re at the grocery store, don’t forget to stock up on those magnesium-rich foods! Whether you’re an athlete or someone just trying to maintain optimal health, ensuring you get enough of this essential mineral can make a world of difference. To wrap it up, magnesium is a potent mineral with a myriad of functions. Incorporating a variety of magnesium-rich foods in your diet is the most foolproof way to ensure you’re getting the right amount. Testosterone therapy: Potential benefits and risks as you age Certain vitamins and minerals, such as vitamin C, vitamin E, selenium, and coenzyme Q10, have been shown to improve sperm quality. Getting enough sleep is essential for overall health, including sperm health. Reducing your exposure to these harmful substances can go a long way in preserving your sperm health. Chronic stress can lead to hormonal imbalances and reduced sperm production. The hormone melatonin plays a major role in the sleep/wake cycle, and magnesium is necessary for melatonin to function properly and thus facilitate sleep. In addition, a study in the Journal of Sports Science and Medicine reported that magnesium supplementation had a positive effect on both resting and post-exercise blood pressure. A new study in Oxidative Medicine and Cell Longevity found that magnesium supplementation significantly reduced DNA damage in athletes as well as in sedentary young men. Boron Increases Half-life and Bioavailability of Sex Hormones and Vitamin D. Maybe the most popular “testosterone booster” is D-aspartic acid (DAA, or D-aspartate). Maca, for instance, can enhance libido without affecting testosterone. Numerous products are advertised as testosterone boosters, but the vast majority don’t work, though some can make you believe they do by boosting your libido. Recommended Dietary Allowance (RDA) for magnesium (mg) These hormones interplay in ensuring overall anabolic states and induce cell activation together with exercise and muscle hypertrophy. During the aging process, the body energy delivery system could be impaired because of the decline in physiological reserves and the disruption of metabolic pathways. The most represented store of magnesium in humans is in the bones which accounts for roughly 64% of total magnesium. The study conducted on alloxan-induced diabetic rats by Ghlissi et al. in 2013 showed that 1.5 g of fresh ginger per 15 g of rat diet, for 30 days, significantly reduced the level of blood glucose . Furthermore, in diabetic conditions, other than its potential antioxidant effects in the testes, ginger roots have been found to have a direct effect on blood glucose . Further, in hypertensive rats, the level of reactive oxygen species and thiobarbituric acid reactive substances (TBARS), a byproduct of lipid peroxidation, is increased in testes and epididymis . It has been shown that hyperglycemia induces abnormal changes in the Leydig cells leading to a change in the pituitary-testicular axis, including a decrease in LH level, and this subsequently decreases the synthesis of testosterone . The present study was the first to determine the prevalence and severity of ED in elderly hypomagnesemic patients with moderately to severely reduced kidney function. We hypothesize that hypomagnesemia would increase the ED rates. Serum magnesium ≤1.85 mg/dL was the best cutoff point for prediction of ED. The aim of the study was to assess the influence of hypomagnesemia on ED in elderly chronic kidney disease patients. On PubMed, 24.8% of supplements had data showing an increase in T with supplementation, 10.1% had data showing a decrease in T, and 18.3% had data showing no change in T. Men take testosterone (T) boosting supplements to naturally improve T levels. Our study design and muscle biopsy time points also precluded us from examining nongenomic actions of testosterone in muscle. The minimum recommendation for dietary fat consumption should be not below 25% for both the general and athletic populations 82,83,84. Situations of low energy availability are reported in both endurance and strength/power athletes and are especially relevant in sports where competition is based upon weight class . Initial investigations reported that a low energy availability (i.e., 13 kcal·kg FFM·day−1) significantly altered LH pulse frequency and amplitude . Competitive athletes focusing on enhancing their athletic performance often strive to improve their body composition by increasing lean body mass and decreasing fat mass 65,66,67. This is an area of study that has much appeal to competitive strength/power athletes, but the evidence to support the use of these nutrients is often lacking. A meta-analysis examining the effect of isoflavones and soy protein intake on testosterone concentrations and SHBG in men concluded that there was no negative effect of soy protein intake on TT, FT, or SHBG . Exercise and inadequate protein intake can result in a catabolic response of muscle. Skeletal muscle, the site for force production, is predominantly comprised of protein . Effect of fat and protein intake on changes in circulating testosterone concentrations. Although evidence points to a positive effect of dietary fat on circulating testosterone concentrations, it should not be dismissed that fat is not the optimal fuel source for athletes participating in strength/power sports 83,90,91,92. Certainly, it is not a substitute for a healthy lifestyle, which is what many of the claims seem to tout. It is important that patients have a realistic picture of what to expect with T supplementation. However, despite this FDA statement, the “T booster” supplements made a host of claims. The FDA does not issue RDA and upper tolerable limit data for herbal supplements. It is unclear why companies would include components in their supplements that have no evidence to support their use. Just one cup of dried pumpkin seeds contains around 764 mg of magnesium, per the USDA—close to twice the FDA-set DV—so even a quarter cup or so can play a big role in meeting your daily needs, Tsui says.Go well beyond annual bloodwork with combined insights from your blood, DNA, physiomarker, and lifestyle data to optimize your health.Free testosterone was calculated (cFT) with the Vermeulen formula.Unfortunately, some magnesium-rich foods are in fact very much be avoided for raising testosterone levels.However, with age or as a result of certain conditions, its levels can fall, leading to fatigue, loss of strength and reduced motivation.Per the National Library of Medicine, the recommended dietary allowance for magnesium (or the amount you should consume per day) is 400 to 420 milligrams (mg) for men and 310 to 320 mg for women. The same study revealed that Shilajit maintains levels of gonadotropic hormones (LH and FSH), essential for testosterone production, while increasing levels of DHEA-S, a key precursor of testosterone. Shilajit is also a concentrated source of essential minerals such as zinc and magnesium, which are vital for maintaining testosterone levels. Their action also boosts mitochondrial efficiency, encouraging an increase in cellular energy production in the form of ATP, which directly supports hormone synthesis processes, including testosterone production. Contact us at if you see an error.It has been shown that manganese supplementation stimulated LH secretion in male rats, which may consequently enhance testosterone production .The impregnate condition was recorded in 14.7% (5/34) patients in the sequential uFSH treatment group and 12.1% (4/33) patients in the sequential uFSH plus zinc supplementation group 6 months after the end of the trial.Spearman correlations for the independent association between serum vitamin B12 concentration and reproductive hormone concentrations.In women, testosterone is produced in much smaller amounts, primarily from the adrenal glands and the ovaries 2,6.Energy availability is defined as the difference between energy intake and energy expenditure, relative to an individual’s fat-free mass (FFM) .Additionally, variations in the measurement and assessment of testosterone levels across the studies introduce the possibility of variability and could affect the comparability of results. 2. Effects of cigarette smoking on Zn levels of seminal plasma: Understanding the importance of magnesium and incorporating it into our diet through magnesium-rich foods can help us naturally boost our testosterone levels and optimize our overall well-being. Including a variety of these foods in your diet can help optimize testosterone levels and support healthy hormonal function. Optimal magnesium levels help maintain an appropriate balance of free and bound testosterone in the body. Azoospermic patients were excluded from the study because they were considered to have obstruction in the male genital tract and genetic and/or hormonal abnormalities. In addition to lifestyle modification, it has been suggested that dietary measures, such as vitamin C, vitamin E, and beta-carotene, may improve male reproductive potential by reducing the intensity of oxidative stress. Oxidative stress is the result of decreased antioxidant defense system and/or overproduction of ROS, targeting the lipids, proteins, and DNA, reducing mitochondrial activity and sperm motility, and consequently causing damage to the paternal genomes. Reproductive hormones and sperm parameters were compared between the groups at 6 months after starting the antioxidant therapy. Since it would have been difficult to conduct a placebo-controlled study for one year, a comparative study was conducted by constructing a control group with age-matched vitamin D-deficient subjects among those who used the men’s health checkup program at the same time every year. Moreover, previous studies often only used the prostate volume, PSA level, and IPSS score to evaluate the effect of vitamin D on the prostate and LUTS; along with these, this study also used Qmax and the postvoid residual urine volume in the evaluation. Multiple studies have failed to show a consistent association between vitamin D and testosterone 12,13,14,15. Subjects with a serum 25(OH)-vitamin D level of 20 ng/mL or lower, who revisited the center for the men’s health checkup program after one year, and who were similar to subjects in the experimental group were finally selected as age-matched controls. Men who visited the Health Examination Center at our hospital and underwent the men’s health checkup program, including prostate volume measurement, uroflowmetry, postvoid residual urine volume measurement, serum PSA level assessment, testosterone measurements, and IPSS and AMS questionnaires were considered for control subjects. Common symptoms of magnesium deficiency include fatigue, muscle weakness, mood swings, insomnia, and decreased libido.As men age, testosterone levels naturally decline, leading to reduced physical performance and increased risk of metabolic conditions.These deficiencies can have a huge impact on the overall health.It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone.Of course, you can supplement with magnesium, but the best way to get it is from food.Differences were also found in ethnicity, alcohol intake, education, marital status, and creatinine levels (Table 1). Conceptualized and designed the study, revised the initial manuscript, and approved the final manuscript. Fourth, differences in dietary patterns between age and ethnic groups were observed. However, the FFQ only represents the frequency of the participants’ food intake in the past three months. The hs-CRP test is the better choice for apparently healthy people to determine whether they have low-grade chronic inflammation. Their CRP levels will be very high, often too high to be meaningful or even measured using the hs-CRP test. CRP is the standard test and measures a much wider, higher range of CRP levels than hs-CRP, but CRP does not do well in capturing the lower ranges, which are important in determining whether low-level, chronic inflammation is present and which may be a contributing factor to an ongoing disease process. Free testosterone accounts for less than 4 percent of the total T in the body. By increasing testosterone levels, it enhances libido, stamina, and sexual performance. These studies support Shilajit’s role as a natural testosterone booster. This protective action not only supports testosterone production but also contributes to better health and longevity. By reducing oxidative stress, Shilajit supports healthier cellular function, improving energy levels and promoting overall vitality. Several studies have reported that antioxidant treatment may improve sperm DNA damage and other sperm parameters.The importance of supplementing these vitamins and minerals appears to become efficacious when the body becomes deficient in these specific micronutrients.One Chinese study found that men who retained from ejaculation for 7 days had a 45% increase in their testosterone levels (38).At the end of the 4 week study, the second group had far and away the largest increases in free and total testosterone.This is why athletes often rely on Epsom salt baths to alleviate muscle pain and inflammation.Approximately 15 mg of muscle were homogenized in ice-cold lysis buffer with protease and phosphatase inhibitors.In conclusion, serum zinc was positively correlated with total testosterone, and moderate supplementation plays an important role in improving androgen.Vitamin D supplementation suppressed the increase in the prostate volume and improved the LUTS.The most common option is a standalone magnesium supplement for those who need only this specific mineral. Fit and Vital From 40 Onwards: How Male Strength Supports You Further, using these real food ingredients helps the body to better absorb key nutrients. It also contains ACTIValoe®, a purified aloe vera extract that contains more than 200 biologically active amino acids, vitamins, antioxidants, minerals, enzymes, and sterols. For example, riboflavin, vitamin B6, folate, and iron come directly from spinach, vitamin A from sweet potatoes, and vitamin C and chromium from broccoli. Steady-state aerobic exercise bouts were matched between WM and ED for each participant based on power output (124 ± 22 W) and total work performed (448 ± 77 kJ). Compliance with diet instructions during WM was verified by research dietitians and by measuring seminude body weight daily with a calibrated digital scale (GSE Inc. model 450; GSE Scale Systems, Novi, MI) after an overnight fast and morning void (43). Skeletal muscle inflammatory, myogenic, synthetic, and proteolytic signaling pathways were assessed in vastus lateralis biopsies following WM (day 14) and ED (day 42) at rest and after exercise and a protein-containing mixed meal. This study was approved by the Institutional Review Board at the Pennington Biomedical Research Center (PBRC, Baton Rouge, LA) and by the Human Research Protection Office of the U.S. Given the well-established intramuscular anabolic, proteolytic, myogenic, and inflammatory signaling responses to exercise and feeding (33, 57, 61), the possibility exists that testosterone administration promotes lean mass accretion by modulating these pathways under postexercise and postfeeding conditions. B vitamins are involved in almost all energy processes in the body – ideal if you are performing at a high level, training or under pressure. Even slight nutrient deficiencies – for example, in ZincVitamin D or healthy fats can affect your hormone levels. While they can’t fully stand in for a supplement if you have health issues or take medication that makes low blood levels of magnesium more likely, they can definitely help you make up the difference. Read on to learn why it’s so essential to your health—plus pick up some recs for foods high in magnesium that can help boost your daily total. The men were subjected to “fatiguing bicycle exercise” during those 4-weeks and as in their previous study, zinc supplementation was able to maintain and increase total and free testosterone levels, as well as thyroid hormones when compared to a placebo pill. In a study published in Biological Trace Element Research, a team of investigators reported that men who took magnesium supplements (10 mg/kg body weight) daily for four weeks experienced a rise in both free and total testosterone levels. The study results suggest that individuals who prefer Western-style food (bread and pastries, dairy products, and desserts), eat out, and eat fewer homemade foods, noodles, and dark green vegetables are more likely to have an unhealthy body composition (e.g., increased visceral fat and decreased skeletal muscle mass) and low serum total T levels, and are likely to develop hypogonadism. In brief, vitamin D, whether it is synthesized endogenously or consumed as a food or supplement, undergoes hydroxylation to become active. Vitamin D has two biological forms, vitamin D3 (cholecalciferol), and vitamin D2 (ergocalciferol). Additionally, testosterone concentrations were significantly lower during SPS compared to both WPS and PLA during the post-exercise period. D) The researchers in this review study found out something very similar about magnesium as the studies cited above. A) This in-vitro study found out that magnesium free’s bound testosterone and makes it more bio-active. It maintains fluid balance, gives energy to the cells (ATP), activates creatine, improves sleep quality, and increases the amount of bio-active (free) testosterone. Similar increases were observed for total testosterone. Reasons for this inconsistency with a prior study may involve the use biopsy negative controls compared to controls with non-aggressive prostate cancer, and further investigation is needed to understand the mechanisms underlying this effect. However, we found dietary Ca/Mg ratio was significantly protective for high-grade prostate cancer within black men. A recent case-only analysis reported that black men diagnosed with aggressive prostate cancer had a higher dietary Ca/Mg ratio compared to black men diagnosed with less aggressive prostate cancer . Calcium and magnesium compete for intestinal absorption, transport, and renal reabsorption 16–18. That’s why Zn is not detectable in either interstitial tissue or sterol cells and that a Zn deficiency impedes spermatogenesis which is the reason for sperm abnormalities (5). Mostly, Zn assembles in germ cells and its concentration in testis increments during spermatogenesis. Zn exists at high levels in the testis of vertebrates which are comparable to liver and kidney. In addition to effects of upstream signaling molecules, Zn influences gene expression by structural stabilization and functional regulation of various immunological-relevant transcription factors as summarized earlier (20). Hormonal and physical changes can reduce muscle mass, increase body fat, and lower energy. Correcting micronutrient deficiencies is one of the key factors in healthy natural testosterone production, and zinc just happens to be one of the key minerals to make sure you’re getting plenty of. Surprisingly enough, one in-vitro study done on isolated cells noted that zinc can inhibit DHT production, however this doesn’t seem to happen when humans take it orally as you can see from the above studies. These two studies suggest that at least in exercising population, supplementation with zinc is beneficial for hormonal health. If your serum zinc levels are already in balance, it’s likely that extra supplementation will not yield any extra benefits, in fact, too much zinc is not a good thing either. While surging your testosterone level, the T-Booster provides explosive energy strength as well. Besides the inclusion of zinc and magnesium as TestoGen Ingredients, it has D-Aspartic Acid (DAA) too. In those circumstances, zinc supplementation can be a great aid. Hence, people wanting to get maximum fitness should go for zinc supplementation. The antioxidants in Shilajit protect against oxidative stress, improving general health, mood, and cognitive function. Shilajit is rich in antioxidants, which help protect the body from oxidative damage. When you consume Shilajit, it enters the body and begins to deliver a powerful combination of minerals and nutrients. Ancient cultures have long valued Shilajit for better sexual health and vitality. Randomized placebo-controlled trials are needed to determine the improved effect of antioxidant treatment on male reproductive hormones and the effectiveness of antioxidant support in the treatment of idiopathic male infertility. These findings suggest potential influences of vitamin D supplementation on hormonal balance, particularly in individuals with impaired spermatogonial tests. In the intervention group, there was a significant decrease in SHBG levels after the intervention, potentially indicating an increase in the availability of FT, the biologically active form of testosterone. Additionally, the short duration of vitamin D supplementation and the weekly dosing regimen employed in the study may have influenced the results. FT is the active form of testosterone while protein-bound testosterone is inactive . A small amount is transported unbound, referred to as free testosterone (FT) . Once synthesized, testosterone is secreted into the bloodstream and delivered to target tissues . In women, testosterone is produced in much smaller amounts, primarily from the adrenal glands and the ovaries 2,6. Structurally, testosterone has a characteristic four ring C18 steroid structure and is synthesized from cholesterol through an enzymatic multistep process primarily within the Leydig cells (~95%), which are located in the interstitium of the testes. Details of the study characteristics can be found in Supplementary Table S5, E. An overview of the risk of bias for RCTs is shown in Figure 2. Other studies (8, 31%) examined individuals with metabolic syndrome (including obesity) and/or cardiovascular disease. Some studies (9, 35%) included individuals who either had a histological diagnosis of prostate cancer or colon cancer, evidence of increasing prostate specific antigen (PSA), or a family history of cancer. And avoid taking zinc at the same time you take antibiotics, calcium, or iron supplements—zinc may decrease your body’s absorption of some antibiotics and there’s some evidence that calcium and iron may interfere with zinc absorption. “You can increase the zinc intake in your diet by eating more shellfish such as oysters, crab, and lobster, which provide some of the best sources of zinc in food,” she says. Because obese individuals tend to have lower zinc levels, there’s even speculation zinc may play a role in how little or how much you weigh and your ability to gain and lose unwanted weight (12). Zinc of course, was one of them, concluding that zinc yields a host of different benefits ranging from increased sperm concentration to better overall sperm motility (9). Cholesterol, a dietary fat component, is one of the building blocks for testosterone production . Hu and colleagues observed a significant decrease in testosterone concentrations when dietary macronutrient intake was reduced. Several studies have demonstrated that a low energy availability can decrease LH concentrations, subsequently affecting testosterone synthesis. The impact of low energy availability on various physiological systems in the body is not the primary scope of this paper, instead, the focus is directed on the effect of low energy availability on circulating testosterone concentration and testosterone biosynthesis. Low energy availability may reduce the body’s energy reserves, limiting its ability to support normal physiological function needed to maintain optimal health . Further high quality RCTs with physiological doses of micronutrients in people with low baseline intakes or circulating concentrations, using robust methodology, are required to assess effects adequately. Additionally, extraction of hormones should be performed using mass spectrometry, and SHBG should be measured to account for changes to free oestrogen and testosterone that may occur during the intervention. Future RCTs should be of sufficient size and include baseline and follow-up measures of dietary intake (such as with food frequency questionnaires), as well as using blood concentrations of the relevant micronutrients. A number of studies also included additional protein making it difficult to isolate any specific effects of micronutrients from those of protein 61,132,137,144,145. Whilst we identified 26 RCTs of adults aged at least 45 years that met our eligibility criteria, when grouped by micronutrient and sex-hormone, the number of studies in each category was small (between one and nine studies per nutrient), and many had methodological limitations. For men experiencing persistent magnesium deficiency, consulting healthcare professionals becomes crucial. The U.S. National Institutes of Health recommends prioritizing dietary sources over supplements for most individuals. Incorporating a variety of nuts, seeds, vegetables, and whole grains throughout daily meals helps maintain consistent magnesium levels. Men should aim to diversify their magnesium sources to prevent monotony and ensure comprehensive nutrient intake. Combining magnesium-rich foods with vitamin D and calcium can enhance mineral uptake and utilization. Specifically, SSRIs (serotonin reuptake inhibitors) are bad for your reproductive health and decrease androgens (53). Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52). Exercising, eating healthy, and meditating are all great ways to decrease your cortisol and feel more calm and relaxed. Another component of creatine is that it contains the compound DHEA, which is what testosterone converts into (50). For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%. When testosterone is bound to SHBG, it is not available for use by the body. Sex Hormone Binding Globulin (SHBG) is a protein that binds to sex hormones, including testosterone. Testosterone is the primary male sex hormone, responsible for regulating muscle mass, bone density, fat distribution, and libido. A deficiency in magnesium can lead to a range of symptoms, such as muscle cramps, fatigue, irregular heartbeat, and insomnia. Additionally, relying on energy drinks to improve your mood can lead to dependency and may mask underlying mental health issues. However, it’s important to be aware that the mood-boosting effects of energy drinks are often short-lived and can be followed by a crash. However, it’s important to note that the effects of energy drinks on cognitive function can vary depending on the individual and the specific task. Hyperpigmentation is not just “sun damage.” Dr Rinku Ratti explains the medical causes—hormones, inflammation, deficiencies,... At The Doctor’s Practice, we offer comprehensive health assessments to identify deficiencies and create a personalised plan to help you feel and perform at your best. These are signs your body is asking for support. Within three months of optimising his nutrition, he had better focus, improved workouts, and more energy for his business and family. All subjects tolerated both the training and supplementation protocols without any problems. Subjects participated in a periodized 4-day per week resistance-training program split into two upper and two lower extremity workouts per week for a total of 8-weeks. Supplementation compliance was monitored on a weekly basis by a research nurse as well as by having the subjects return the bottles and left over supplement at the end of 4 and 8 weeks of supplementation. This test consisted of having each participant sprint in an all out fashion on the bicycle ergometer for 30-sec against a standard workload of 0.075 kg/kg of body weight. Remaining serum was transferred from the SST and placed into a sterile collection tube. Articles from Journal of Reproduction & Infertility are provided here courtesy of Avicenna Research Institute Therefore, further studies, especially in men with a history of infertility, are required to prove this claim and the assessment of seminal Zn level in IVF center will help in such cases. Smokers may not experience decreased fertility but smokers and infertile men with severe Zn deficiency, if they quit smoking or take Zn supplementation, can benefit from it. In contrast, highly toxic content of Zn may have negative effect on sperm quality. Therefore, Zn is very essential for maintaining the stability of sperm chromatin and membrane, and also for inhibiting apoptosis for normal sperm morphology (80). Improved muscle growth, sex drive, and overall health and wellness in men and women. Studies suggest this mineral can increase testosterone. By consuming magnesium-rich foods and implementing targeted workouts, individuals can further enhance the testosterone-boosting benefits. Furthermore, exercise and magnesium have a symbiotic relationship when it comes to testosterone enhancement. It is essential to choose the right form of magnesium supplements, such as magnesium citrate or magnesium glycinate, to maximize its effectiveness. Data Availability Statement Taking multiple “mega-dose” supplements simultaneously can lead to toxicity.Surprisingly enough, one in-vitro study done on isolated cells noted that zinc can inhibit DHT production, however this doesn’t seem to happen when humans take it orally as you can see from the above studies.Intake of micronutrients, micronutrient deficiency, as well as protein intake, may be also important in determining the onset of sarcopenia 38,76,77,87,88,89,90,91,92,93,94,95,96.Our results show that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes.Details of the study characteristics can be found in Supplementary Table S5, E. An overview of the risk of bias for RCTs is shown in Figure 2.Testosterone treatment during ED had limited effects on changes in molecular markers of inflammation, myogenesis, and proteolysis following exercise and recovery feeding. These amounts, which have been criticized as too low by some, are attainable from only a few food sources, which is why vitamin D has become a popular supplement. In Canada and the United States, the Recommended Daily Allowance (RDA) for vitamin D falls between 400 and 800 IU (International Units). If you want to know more about the lifestyle-testosterone connection, check out our infographic and article here. If your weight is healthy, you find it easier to exercise and easier to sleep. Linear regression of the relationship between quartile of dietary pattern score levels and total testosterone. A 10-day fast in obese men resulted in a significant fall in serum T levels, regardless of whether there was carbohydrate (CHO) supplementation (15 or 45 g/day), and T levels increased to normal during the re-feeding (1500 Kcal/day) period . Accumulating evidence suggests a tight link between the nutritional status and male reproductive function, particularly the effects of calories or macronutrients on male sex hormone total T levels . Animal meat, especially beef, is a great source of magnesium. 100 grams of cacao powder, for example, contains 520mg’s of magnesium which is 130% of the RDA. So all-in-all, it seems that there’s a point in supplementing with magnesium, especially if you’re exercising. Regarding vitamin D, Miljkovic et al27 proposed in an excellent paper in Medical Hypotheses that boron suppresses the activity of 24-hydroxylase, the microsomal enzyme primarily responsible for catabolism of 25(OH)D3. Regarding 17β-estradiol, the simplest and preferred pathway for its production is reduction of the keto group of estrone by a tetrahydroborate salt, potassium borohydride.28 Levels of 25(OH)D3 rose from an average of 44.9 nM after the 63 days of boron deprivation to 62.4 nM after the 49 days of boron repletion, a 39% increase. In women on a low-magnesium diet, E2 almost doubled, increasing from an average of 21.1 pg/mL to 41.4 pg/mL. His blood tests showed low testosterone and severe Vitamin D and Magnesium deficiencies. He was training hard in the gym but struggling to build muscle. Let’s take a look at why these three nutrients are essential for testosterone optimisation. So, whether you’re munching on nuts, seeds, or leafy greens, you’re doing your body a favor. Remember, everyone’s body is different. Previous studies have evaluated the effects of vitamin D on hypogonadism via changes in total testosterone levels. The improvement of the postvoid residual urine volume and total IPSS score in the experimental group is also presumed to be related to these effects of vitamin D on the prostate.Unlike previous studies, this study has a great advantage in that it confirmed the effects of vitamin D supplementation on both prostate-LUTS and testosterone/hypogonadism simultaneously. More recently, a prospective single-arm study by Canguven et al showed that vitamin D supplementation for one year in 50 erectile dysfunction patients with a vitamin D levels In this study, testosterone levels tended to increase following vitamin D supplementation, but no statistically significant changes were observed. Therefore, several studies have been conducted to confirm the effect of vitamin D supplementation on serum testosterone levels in patients with a vitamin D deficiency. Eventually, the majority of people have enough zinc in their diet to keep up basic health. Moreover, the study involved men with an extensive range of activity levels from athletes to sedentary men. Also, it has a significant but smaller role in women’s health. The study came to a conclusion that higher serum magnesium levels draw a parallel with higher testosterone levels. In this regard, ZMA supplementation had no significant effects on total and free testosterone, IGF-1, growth hormone, cortisol, the ratio of cortisol to testosterone, or muscle and liver enzymes in response to training. In support of this finding, Lukasi concluded that although some studies 2,3,9-12 have suggested that zinc and magnesium levels are diminished in athletes, most athletes get adequate dietary intake of booth zinc and magnesium.