Vitamin D is one of the most important vitamins that we as humans need to survive. Vitamin D helps the bones stay healthy, strengthens the immune system, improves fertility, and promotes brain development. and it increases testosterone levels.
Vitamin D is actually not a vitamin at all. It belongs to a group of secosteroids (steroids with a cut ring – see picture below) that are responsible for the absorption of zinc, magnesium, calcium and iron in the intestines. It can be found in a few foods like oily fish (salmon, sardines, etc.), eggs, mushrooms, etc.
Our bodies can produce vitamin D on their own when our skin is exposed to direct sunlight.
But vitamin D is not just a “healthy bone” vitamin, as it is most commonly called, it also has so many beneficial functions in the human body. One of them is keeping our endocrine system and testosterone levels in balance – in both men and women.
A healthy lifestyle and diet can definitely increase testosterone levels. However, if you’re doing everything right and still suffering from low testosterone levels, then you should check 25-hydroxyvitamin D levels, which should be around 55 ng / mL.
Does vitamin D increase testosterone levels?
Studies have shown that by taking vitamin D3 at a dose of 4,000 to 5,000 IU per day, you can naturally increase your testosterone levels as D3 plays a role in its production. Let’s look at some of the most recent studies:
1. A study by the Department of Internal Medicine, Department of Endocrinology and Nuclear Medicine of the Medical University of Graz, Austria, found that men with normal vitamin D levels, had significantly higher testosterone and lower sex hormone binding globulin (SHBG)
2. A study at the same university in Austria found that healthy men who consumed 3332 IU of vitamin D daily for a year had a 25% increase in testosterone levels. In contrast, there was no significant change in a testosterone measurement in the placebo group.
3. This study examined the already proven positive relationship between vitamin D and testosterone levels. They had 1,362 male subjects and the results show that vitamin D has a linear positive association with total and free testosterone levels in serum. However, when the amount of vitamin D in the serum rises above ~ 80 nmol / l (pretty optimal), testosterone levels rise.
That means vitamin D will most likely increase testosterone levels, but it doesn’t help if you are already in the optimal range of vitamin D (which is definitely not where most men are).
4. Testosterone levels have been shown to change dramatically with the change of the seasons. The male hormone was highest in summer and lowest in winter, which is related to exposure to the sun and the formation of vitamin D.
– Men who are vitamin D deficient are likely to have unbalanced (low) testosterone levels compared to men who get enough vitamin D.
– Consuming vitamin D in doses of 3000-5000 IU per day for a year likely increases testosterone by about 25 percent.
– Consuming more vitamin D than the adequate dose will NOT lead to better testosterone results. Rather, the level of this hormone will plateau.
– Although direct sunlight and UV rays are very often harmful to the skin, occasional sun exposure can be a good idea as it helps build vitamin D in the body.
Supplementing with vitamin D is also a good idea if the supplement you want to use is a high quality supplement that contains vitamin D3 instead of the cheaply made D2 form, and the chemical manufacturing process is questionable.
In conclusion, consuming vitamin D will increase your testosterone levels (or rather – it will increase your testosterone levels) when they are already low. It cannot increase your testosterone beyond your natural genetic limit. However, given the conditions we live in, the unnatural foods we eat, and a number of other factors such as stress, etc., it is likely that our normal T levels are already lower than they should be.