To learn more about how to boost testosterone naturally, download my book Master Your Testosterone (free) here - Vitamin D increases testosterone levels and maintains optimal endocrine system health in both, men and women:
Recent Studies on Vitamin D and Testosterone Levels:
This study (282) found out that vitamin D and testosterone levels were correlated. Men with sufficient vitamin D levels had significantly higher testosterone levels and lower SHBG count, than men who had insufficient amounts of the vitamin (or hormone) in their blood serum.
This study (283) found out that when healthy male participants take 3332 IU’s of vitamin D daily for a year, they end up having 25.2% more testosterone on average when compared to placebo.
This study found out that older men who supplement with vitamin D, are less likely to have low testosterone levels than men who are not supplementing with the “bone vitamin”.
In this Australian study, the researchers found out that in older men, low vitamin D status is associated with low free testosterone and increased fracture risk.
This study (286) examined the already proven positive association between vitamin D and testosterone levels. They had 1362 male subjects, and the results show that vitamin D has a linear positive association with serum total and free testosterone levels. However when the amount of vitamin D in serum goes above ~80 nmol/L (pretty much optimal), the increase in testosterone plateaus. Meaning that vitamin D more than likely does increase testosterone
levels, but it won’t help if you are already in the optimal range of vitamin D (which is definitely not where most men are).
It’s actually better to get your vitamin D from sunlight exposure, at least if you believe the results of this 1939 study from Dr. Abraham Myerson, (287) which showed that five days of UV light exposure to men’s chest area, increased total testosterone levels by ~120%. When the genitls were exposed to UV radiation for the same amount of time, the increase in testosterone skyrocketed to ~200%.
There is also some evidence (288) that bright light exposure signals the brain to release luteinizing hormone (LH), which triggers testicular leydig cells to produce testosterone. So being out in the sun for that vitamin D is definitely not a bad idea.
In few studies, it has been noted that in both; humans and animals, blood vitamin D levels are positively associated with sper3 quality and motility.
What is the vitamin D testosterone dosage?
Answer: The optimal amount of vitamin D in the blood serum seems to be around 50-70 ng/dl. This can be quite easily achieved when supplementing daily with a low to normal dose of high quality vitamin D3 supplement (this is my recommendation), through a multivitamin, or by spending few hours in the sun each day. Best if you do both.
Vitamin D is a testosterone booster, but if your vitamin D levels are already optimal (most men don’t fall into this category by the way), then extra supplementation won’t help.
Here are 3 foods rich in vitamin D:
Mushrooms
Many types of mushrooms are absolutely loaded with naturally occurring vitamin D.
This vitamin D is in the form of D2 (ergocalciferol), which is significantly less bioavailable for the body than the vitamin D3 found in animal products, (292) but according to research it can still be used to replenish serum vitamin D levels. (293)
But just how much vitamin D2 do mushrooms have? Here’s a list:
Portobello mushrooms, exposed to sun, grilled – 493 IU/ 100g (82% RDA).
Maitake Mushrooms, raw – 943 IU/100g (157% RDA).
Chantarelle mushrooms, raw – 178 IU/100g (29% RDA).
Morel mushrooms, raw – 173 IU/100g (28% RDA).
Shiitake mushrooms, dried – 129 IU/100g (21% RDA).
The problem with these reference amounts is that according to the research done by Dr. Michael Holick, vitamin D2 is about 30% as effective as vitamin D3 in replenishing serum vitamin D levels, this
would mean that you would need to 3x all the amounts above for real “useful” vitamin D amounts.
Testosterone booster food Egg Yolk
One of the best sources of naturally occurring micronutrients (vitamins and minerals) is the yolk of an egg.
It holds nearly all of the essential vitamins and minerals needed for life, as well as cholesterol and fatty-acids to enhance their absorption.
100 grams of egg yolks contains 225 IU’s of vitamin D, which accounts for 37% of the RDA… So eggs solely aren’t the best source of vitamin D, but one should still get a chunk of their daily D3 from egg yolks.
Oysters
Many mollusks are filled with vitamin D, but easily the best one for testosterone optimization is the oyster.
The legend says that Casanova ate 50 oysters every morning to maintain his libido, and some recent evidence suggests that he might of have been onto something. (294)
When it comes to vitamin D content, oysters rank in relatively high. 100 grams of raw oysters contain 320 IU’s of vitamin D3, accounting for 53% of the RDA.
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