A blog to help you optimize your full-body and life performanceModern health folklore and bioscience state that testosterone makes you manly and Vitamin D makes your bones strong. Below we document some of the key reasons why you need to stay optimized in Vitamin D and testosterone, and look at the nitty-gritty research examining the fascinating relationship between them. Vitamin D is an important fat-soluble nutrient naturally found in low testosterone vitamin d3 few foods, such as mushrooms and fatty fish i. Other foods, buffalo hump due to steroids as milk, are fortified with vitamin D. The body does produce high amounts of vitamin D when skin is directly exposed to sun low testosterone vitamin d3.
Can Vitamin D Restore Low Testosterone Levels?
Modern health folklore and bioscience state that testosterone makes you manly and Vitamin D makes your bones strong. Below we document some of the key reasons why you need to stay optimized in Vitamin D and testosterone, and look at the nitty-gritty research examining the fascinating relationship between them.
Vitamin D is an important fat-soluble nutrient naturally found in very few foods, such as mushrooms and fatty fish i. Other foods, such as milk, are fortified with vitamin D. The body does produce high amounts of vitamin D when skin is directly exposed to sun i. Because vitamin D is difficult to find in foods and prolonged sun exposure carries health risks, dieticians and doctors often prescribe supplements of varying doses. The liver first converts vitamin D to hydroxyvitamin D [25 OH D], also known as calcidiol, before it is used in the body.
Vitamin D is typically associated with maintaining bone health and helping the body absorb minerals such as calcium and magnesium. Vitamin D stimulates muscle growth, increases power, and cuts unnecessary body fat. Despite its ever-expanding catalogue of beneficial physiological functions, vitamin D deficiency is still very prevalent.
As a result, it is one of our least optimized biomarkers. Maintaining optimal levels of vitamin D is crucial for optimal health and athletic performance.
It is important to regularly monitor your vitamin D status and modify your diet with appropriate foods, supplements, and lifestyle interventions to optimize your levels. Use InsideTracker to get your vitamin D data and determine which research-backed modifications, such as foods and supplements, are right for you. Critical for Performance and Health. Testosterone is a crucial steroid hormone produced by both men and women.
In men, testosterone levels elevate during puberty and stimulate the production of sperm and the formation of secondary sexual characteristics such as body hair and a deeper voice. In both men and women , testosterone helps increase bone strength, stimulates the development of muscle mass and strength, and improves libido and mood. Testosterone is also crucial for athletes of both genders; it helps speed tissue recovery and stimulate red blood cell blood production. Testosterone is found in the bloodstream in one of two forms.
However, it remains biologically inactive, meaning that it does not exert its typical effects upon body cells. While relatively small in proportion, FT is critical to maintaining optimal performance and health. Knowing your testosterone levels is crucial for many reasons.
Low testosterone in men is linked to infertility, irritability, and erectile dysfunction. In both men and women, low testosterone can lead to a variety of cardiovascular diseases and mental health concerns such as depression 12, Testosterone is critical for performance because it facilitates anabolic, or recovery, processes Low levels of free testosterone are indicative of poor recovery and can lead to poorer fitness gains and increased chance of injury.
Testosterone is an important hormone with many functions in both men and women. It is important to monitor levels of total testosterone TT , free testosterone, sex hormone-binding globulin SHGB , and albumin to maintain optimal health and performance. Also, check for possible magnesium and zinc deficiencies and increase your intake of animal proteins.
A reasonable amount of research suggests an association between adequate levels of vitamin D in the body, as measured by 25 OH D, and total testosterone TT. In a cross-sectional study, scientists measured levels of free testosterone FT , total testosterone TT , and 25 OH D in 1, males, primarily white health professionals over the age of Nimptsch, Katharina, et al.
Another cross-sectional study sought to investigate the association between vitamin D and testosterone in Korean men with an average age of The subjects had a mean serum 25 OH D of After adjusting for demographic and lifestyle factors such as age, season, BMI, chronic disease, and alcohol use, researchers observed a positive correlation between TT, FT, and 25 OH D. Because vitamin D plays a key role in optimal athletic performance, scientists have also investigated the relationship between serum 25 OH D levels and testosterone in young, active men.
In a study, researchers performed a retrospective analysis of military service members at Fort Bragg, North Carolina. Mean serum vitamin D concentrations were Several studies in men of different lifestyle and demographic groups show a positive, direct association between vitamin D status as measured by 25 OH D and levels of free and total testosterone. This association plateaus once vitamin D levels are optimized. Maintaining optimal levels of vitamin D may play a role in maintaining optimal levels of testosterone.
Vitamin D and Testosterone: Not Just for Men. Scientists have also observed a direct correlation between vitamin D and testosterone in women.
In a recent cross-sectional study, researchers recruited 73 healthy, non-obese women with regular menstrual cycles and no history of hormonal imbalance. After adjusting for age, body mass index, lipid levels, and other health variables, researchers observed a positive, significant correlation between serum 25 OH D concentrations and total testosterone levels. In a randomized controlled study, researchers recruited 54 healthy men whose mean 25 OH D levels were in the deficiency range for a year-long intervention.
They divided the subjects into two groups. The first group of 23 men had an average serum 25 OH D of The second group of 31 men had an average serum 25 OH D of After the trial was finished, the researchers observed a significant increase in total testosterone from Subjects with suboptimal vitamin D intake showed restored optimal testosterone levels after supplementation in a randomized clinical controlled trial.
While the results are promising, similar clinical trials need to be done on vitamin D-deficient men. If you are proven through blood analysis to have suboptimal levels of vitamin D and testosterone, consider taking a vitamin D supplement or consuming vitamin D-rich foods to correct your deficiency.
Monitor to see if supplementation affects your testosterone levels. Some Conflicting Research on Supplementation. Not all research indicates that vitamin D supplementation optimizes testosterone levels. In a study, Dutch researchers performed a post-hoc analysis of three intervention studies investigating the effects of vitamin D supplementation on serum testosterone concentrations in vitamin D-deficient subjects.
In the first study, 92 men with an average age of 63 suffering from heart failure took either a low-dose IU vitamin D supplement or placebo for 6 weeks.
In the second study, 49 nursing home residents with a median age of 82 received either a low-dose supplement of IU or a placebo for 16 weeks. In the third study, 43 vitamin D-deficient male immigrants received either vitamin D IU daily or a placebo for 16 weeks. Altogether, the studies had a total population of men. As expected, the concentrations of serum 25 OH D increased substantially. However, there was no increase in mean testosterone concentrations at the end of any of the three studies.
To evaluate the possible correlation, researchers noted the levels of serum 25 OH D and total testosterone for men. To assess the effect of supplementation, they observed serum 25 OH D and testosterone in vitamin D-deficient men at baseline and after 12 months of daily supplementation with IU of vitamin D. Additionally, short-term supplementation in vitamin D deficient men does increase levels of testosterone.
If you have sub-optimal levels of vitamin D, short-term vitamin D supplementation or eating vitamin D-rich foods is unlikely to boost your testosterone. If you already have optimal levels of vitamin D, supplementation is unlikely to increase your levels of testosterone. Provided with this inconsistent evidence, what do we recommend? We encourage you to conduct your own experiment.
First, use InsideTracker to monitor your Vitamin D levels and use science-based recommendations to optimize your levels. If you are low in vitamin D and testosterone, see if regularly taking the proper vitamin D supplement increases your testosterone.
If you are already optimal in Vitamin D, supplementation is unlikely to affect your testosterone and may lead to too much Vitamin D in your body!
Research suggests that there is a correlation between adequate levels of vitamin D and adequate levels of testosterone. However, supplementation may only help you boost testosterone if you are already proven to be deficient in both testosterone and vitamin D. Now we encourage you to investigate if there is a relationship between vitamin D and testosterone in YOUR body.
Click below to own your data AND health. National Academies Press, Horsley, Tanya, et al. Effectiveness and safety of Vitamin D in relation to bone health. What clinicians need to know. Shils, Maurice Edward, and Moshe Shike, eds. Modern Nutrition in Health and Disease. Wang, Lu, et al.
Vitamin D and calcium supplementation in prevention of cardiovascular events. A randomized double-blind clinical trial. NCHS data brief, no National Center for Health Statistics, Amdur, and Michael S. Wickramatilake, Chandima Madhu, Mohamed R. Mohideen, and Chitra Pathirana.
Tak, Young Jin, et al. Wentz, Laurel, et al. Chang, Eun Mi, et al. About Tour Science Blog Stories. Buy Now Log In. A blog to help you optimize your full-body and life performance.