How to increase your testosterone naturally (part 2)

Last month we wrote about the association between resistance training and testosterone. 

If you’re looking for more ways to boost anabolic hormones naturally, I recommend becoming well-versed in that write-up.

Today, we’re briefly looking at a different approach to increasing testosterone. 

Instead of using weights, ensuring you have sufficient intake of one simple vitamin can transform your androgen production. 

Specifically, free testosterone can be determined by the amount of vitamin D available in your bloodstream at any given time.

In the last decade, one particular study stands out. When evaluating over 1,300 participants, researchers initially found that 68% of their representative population had deficient or insufficient vitamin D levels. 

When these researchers plotted free and total testosterone levels against vitamin D, there was a near linear relationship showing a significant association between sufficient vitamin D and more testosterone. As a caveat to these results, intake of vitamin D was only associated with an increase of testosterone to a certain extent. Once vitamin D approached sufficient values, there appeared to be a plateau effect where testosterone did not increase as dramatically. 

Similar results have been shown in other studies. There are well-documented results showing clear relationships between vitamin D and many different forms of anabolic hormones. 

Other hormones or hormone-related processes with a potential relationship with vitamin D: 

  • Sperm motility decreases with deficient vitamin D
  • Inverse relationship with estradiol (predominant form of estrogen)
    • High estradiol is associated with:
      • Erectile dysfunction
      • Inhibitory effect on sperm production
      • Low libido 
  • IGF-1 increases with vitamin D intake
    • IGF is a potent anabolic hormone

Odds are, you are potentially deficient or insufficient in vitamin D as well. 

As of the mid-2000’s, over 40% of the US population was deficient in vitamin D. Furthermore, populations with more melanin (skin pigmentation) are at an increased risk for vitamin D deficiency. In the same mid-2000’s period, over 80% of African Americans and over 60% of hispanic populations were deemed vitamin D deficient.

What’s the best vitamin D amount for you? 

The optimal dose of vitamin D depends on several factors. Specifically, you should be aware of:

  • How much time you spend outside
  • What time of day you go outside 
  • How many high-vitamin D2/vitamin D3 foods you consume
  • Your body fat percentage (vitamin D is fat-soluble and high body fat will decrease available levels)
  • How tan you are/your skin pigmentation

A standard recommendation for ensuring you don’t become deficient in serum vitamin D levels is 15-25 minutes of direct midday sunlight across as much surface area as possible. Some recommendations suggest at least 40% of skin surface area must be exposed to reach sufficient vitamin D levels naturally. 

Supplementation with vitamin D3 is regarded as a strong and safe way to ensure you are in the optimal window of 40-60 ng/ml. Aiming between 1,000 and 4,000 IUs of vitamin D3 will allow you to raise serum levels of vitamin D, though you should consult with your most knowledgeable healthcare provider to see how your lifestyle habits shape your current levels.

It is important to keep in mind the vitamin D toxicity levels shown in many studies, which is reached with doses higher than 10,000 IU. 

When you use D1 Lab’s stack, you’ll get 2,000 IU of third-party tested vitamin D3, along with calcium, key minerals, and 4 other clinically-tested doses of key supplements for peak performance.