Testosterone is a critical hormone for both men and women, influencing muscle mass, fat distribution, energy levels, and overall well-being. Unfortunately, factors like stress, poor diet, aging, and environmental toxins can cause testosterone levels to decline. Fortunately, certain nutrients and supplements can help boost and maintain optimal testosterone levels. Here are the top 10 nutrients and supplements to include in your regimen, along with their benefits and recommended dosages.
1. Boron
Dosage: 3–10 mg per day
Benefits:
- Increases free testosterone levels by reducing sex hormone-binding globulin (SHBG)
- Lowers estrogen levels, which can otherwise suppress testosterone
- Enhances bone health and cognitive function
Why It Works: Boron has been shown to significantly increase free testosterone levels within a week of supplementation. It reduces SHBG, which binds to testosterone and makes it inactive. Additionally, boron helps decrease inflammatory markers, which can negatively impact hormone production.
2. L-Carnitine
Dosage: 1,000–3,000 mg per day
Benefits:
- Improves sperm quality and motility
- Enhances energy production and fat metabolism
- Supports brain function and recovery from exercise
Why It Works: L-Carnitine plays a key role in transporting fatty acids into the mitochondria, where they are used for energy. This boosts physical performance, muscle recovery, and endurance—all of which support healthy testosterone production.
3. Zinc
Dosage: 10–30 mg per day
Benefits:
- Directly supports testosterone synthesis
- Enhances immune function
- Supports healthy sperm production
Why It Works: Zinc is essential for the activity of enzymes involved in testosterone production. A deficiency can lead to a significant drop in testosterone levels. Studies have shown that supplementing with zinc can restore normal testosterone levels, particularly in those who are deficient.
4. Manganese
Dosage: 2–5 mg per day
Benefits:
- Supports antioxidant defense and reduces oxidative stress
- Aids in connective tissue and bone health
- Plays a role in neurotransmitter function
Why It Works: Manganese contributes to the enzymatic reactions that support hormone balance, including testosterone production. It also helps maintain mitochondrial function, which is crucial for energy and endurance.
5. Copper
Dosage: 1–3 mg per day
Benefits:
- Supports red blood cell formation and cardiovascular health
- Plays a role in collagen synthesis for joint and skin health
- Works in balance with zinc to regulate testosterone
Why It Works: While zinc is important for testosterone production, taking too much without balancing it with copper can lead to deficiencies and hormonal imbalances. Copper plays a key role in iron metabolism and enzymatic reactions that influence testosterone levels.
6. Selenium
Dosage: 55–200 mcg per day
Benefits:
- Supports thyroid function, which indirectly affects testosterone
- Acts as a powerful antioxidant, reducing oxidative stress
- Enhances sperm production and fertility
Why It Works: Selenium is crucial for sperm health and overall endocrine function. The thyroid gland heavily relies on selenium, and since the thyroid plays a role in hormone regulation, optimal selenium intake helps support healthy testosterone levels.
7. Magnesium
Dosage: 200–400 mg per day
Benefits:
- Reduces cortisol (stress hormone) levels that suppress testosterone
- Improves sleep quality, which is essential for testosterone production
- Enhances muscle strength and endurance
Why It Works: Magnesium plays a crucial role in over 300 enzymatic reactions, including those related to testosterone production. It helps improve the body’s ability to use free testosterone by reducing SHBG levels and also supports muscle and nerve function.
I recommend magnesium from Qualia Life. It contains a wide array of forms of magnesium for bioavailability and effectiveness in the body. Click here to visit Qualia Life. If you use the discount code: healthywildandfree you’ll get 10% off your order.
8. Vitamin D3
Dosage: 2,000–5,000 IU per day
Benefits:
- Directly supports testosterone synthesis
- Enhances immune function
- Improves bone health and mood regulation
Why It Works: Vitamin D3 acts like a steroid hormone in the body and has been shown to increase testosterone levels in individuals who are deficient. Since modern lifestyles often limit sun exposure, supplementing with Vitamin D3 can provide a significant boost.
I recommend getting sunshine, but if you’re in a colder climate or don’t get much sun in the winter I recommend vitamin d3/k2 from Kasandrinos by clicking here. The discount code: Healthywildfree will also save you 10%.
9. Vitamin K2
Dosage: 100–200 mcg per day
Benefits:
- Enhances calcium metabolism, preventing arterial calcification
- Supports bone health
- Works synergistically with Vitamin D3 to boost testosterone
Why It Works: Vitamin K2 helps regulate calcium in the body, preventing it from accumulating in the arteries and instead directing it to the bones. It also works alongside Vitamin D3 to enhance testosterone production, making it an essential component of any testosterone-boosting regimen.
Once again, I recommend Kasandrinos Vitamin d3/k2 supplement. Click here to visit and use the discount code: healthywildfree to get 10% off your order.
10. Sodium and Potassium Bicarbonate with Animal-Based Meals
Dosage: 1/4 to 1/2 teaspoon of sodium bicarbonate and potassium bicarbonate per meal
Benefits:
- Enhances digestion and nutrient absorption
- Helps buffer acidity from high-protein meals
- Supports cellular hydration and energy production
Why It Works: When consuming animal-based meals rich in protein, the body produces acidic byproducts. Sodium and potassium bicarbonate help neutralize this acidity, improving digestion and nutrient uptake, which in turn supports overall metabolic and hormonal health, including testosterone production.
Shilajit: A Testosterone Power Boosting Formula
Shilajit, a natural resin found in the Himalayas and other mountainous regions, has been widely studied for its ability to boost testosterone levels. It contains a rich blend of fulvic acid, humic substances, and essential minerals that support overall hormonal balance. Research indicates that Shilajit enhances the function of Leydig cells in the testes, which are responsible for testosterone production. Additionally, it helps regulate mitochondrial function, increasing energy production and reducing oxidative stress—both of which contribute to optimal testosterone synthesis. Studies have shown that consistent supplementation with purified Shilajit can significantly increase total and free testosterone levels, making it a popular natural remedy for men seeking to enhance vitality and reproductive health.
Beyond direct testosterone production, Shilajit also improves the body’s ability to retain and utilize the hormone effectively. It supports adrenal health, reduces cortisol (the stress hormone that can inhibit testosterone), and enhances nitric oxide production, leading to better blood circulation and oxygen delivery. This results in improved muscle growth, endurance, and libido—key benefits associated with optimal testosterone levels. Moreover, Shilajit has been linked to increased dopamine levels, which can enhance motivation, mood, and overall well-being. By addressing multiple physiological pathways, Shilajit not only elevates testosterone but also promotes a holistic sense of energy, strength, and resilience.
I get my Shilajit from a very high quality source and company called Omica Organics. Click here to visit OmicaOrganics.com and use the discount code: healthywildfree to get 10% off your order. You can can Shilajit in powder form, pill form, tincture, or mixed with honey. They have resin also. You can get ashilajit in your preferred form from this company and they are all high quality. I have ordered it many times and take it 3-4x weekly. It works.
Conclusion
Optimizing testosterone levels is not just about taking a single supplement but rather ensuring a balanced intake of key nutrients. By incorporating these top 10 nutrients into your diet and supplementation routine, you can enhance testosterone production, improve physical and mental performance, and maintain overall health. Be sure to pair these supplements with a healthy lifestyle, including regular exercise, stress management, and quality sleep, to maximize their benefits.
