Vitamin D-eep Dive: Can Vitamin D Boost Testosterone?
It’s time to give proper attention to the vital nutrients that we need not only to survive, but to live optimally. We’ve all heard of Vitamin D3. We know it’s important, that it comes from the sun and that it sometimes comes in milk – but why is it so important, and why do they put it in milk?
If you’re familiar with the Zander Holt brand, then you can probably guess that Vitamin D3 can most certainly boost testosterone. But it goes deeper than that, affecting our bodies in major ways – ways you’ll want to know as you expand your journey to better health.
I’m a firm believer in using the ‘why’ of any dietary strategies, supplementation or lifestyle changes as motivation. It’s easy to forget to take a capsule everyday or to end your day without getting 10 minutes of sun exposure. It’s a lot harder to forget these things when you know exactly why they’re so good for you and how they might help you reach your goals.
The Basics
Vitamin D3, or cholecalciferol, is technically a hormone due to how it is synthesized, regulated and functions in our bodies.
It’s created naturally in our skin when exposed to sunlight, which is why it’s often referred to as “The Sunshine Vitamin”. It is then converted in our livers and kidneys to its active form, Calcitriol.
So – If Vitamin D3 is so important that we have to make sure to manufacture it within us, why is it estimated that about 42% of Americans are deficient in the nutrient?
Reasons for Deficiency
The short answer to why so many of us are deficient or have less than optimal levels of Vitamin D3 is our modern lifestyle.
We’re not outside enough. Many Americans spend most of their time indoors which reduces their skin’s exposure to sunlight, which is crucial for our own production of it.
Another large reason is our modern American diet, which is limited in whole, nutrient-dense foods and inundated with ultra-processed, nutrient-lacking foods. Being overweight or obese is also associated with Vitamin D3 deficiency as fat cells can sequester or bind to it leading to less availability in the body.
Symptoms of Deficiency
Vitamin D3 deficiency can lead to:
- Weak and fragile bones due to inadequate calcium absorption.
- Increased risk of falls and fractures, especially in older adults.
- Potential increased risk of high blood pressure in children.
- Possible increased risk of allergic sensitization
Deficiency in Men
Erectile Dysfunction: Men with vitamin D deficiency are more likely to experience erectile dysfunction compared to those with normal vitamin D levels. The severity of erectile dysfunction tends to correlate with the degree of vitamin D deficiency.
Reduced Sexual Desire: Low vitamin D status is associated with decreased libido and lower scores for sexual desire in men.
Lower Testosterone: Vitamin D deficiency has been linked to reduced testosterone production, which is essential for maintaining a healthy sex drive.
What Are The Correct Levels?
We recommend to get your blood levels checked by your doctor before introducing any Vitamin D3 supplementation, but what do those numbers mean?
Most experts agree that levels above 20 ng/ml are considered adequate for bone and overall health. The National Academies of Sciences, Engineering, and Medicine sees a “healthy” ranges as 20 to 50 ng/ml.
20 ng/ml is the lower end of “normal”. These numbers are often taken from large data sets of the population, a population that is already 42% deficient in this Vitamin.
The Vitamin D Council suggests that levels of 40 to 80 ng/ml are necessary for optimal health and the Endocrine Society recommends 30 to 50 ng/ml. Some of these researchers believe that levels of Vitamin D3 between 21-29 ng/ml are insufficient, even though they’re within the normal range.
Functions in the Body
Vitamin D3 is an essential nutrient that is integral to every system of the body.
Bone Health
It promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations, which enables normal bone mineralization. Vitamin D3 acts as a mineral regulator and tells your body to absorb calcium, and it’s partnership with Vitamin K2 tells the body to put the calcium in the right places, like our bones. That’s why it’s often added to dairy products.
A study published in the Journal of Clinical Endocrinology & Metabolism found that vitamin D supplementation increased bone mineral density and reduced the risk of fractures in older adults.
Immune Function
Vitamin D3 regulates the immune system:
- Modulates both innate and adaptive immune responses
- Potentially reduces overall inflammation
Research in Frontiers in Immunology showed that vitamin D3 influences immune cell function, including T cells, B cells, and antigen-presenting cells. It can shift the balance from pro-inflammatory responses towards anti-inflammatory T cell responses.
Cell Growth
Vitamin D3 modulates:
- Cell growth and differentiation
- Neuromuscular function
- Glucose metabolism
A study in the Journal of Steroid Biochemistry and Molecular Biology demonstrated that vitamin D regulates cell proliferation and differentiation in various tissues, including skin, muscle, and pancreatic β-cells.
Gene Regulation
Vitamin D3 influences gene expression by:
- Modulating genes involved in cell proliferation, differentiation, and apoptosis (programmed cell death for old or damaged cells)
Research published in Genome Research identified hundreds of vitamin D receptor binding sites throughout the human genome, affecting genes involved in various cellular processes, including immune function and cancer progression.
Cardiovascular Health
Vitamin D3 contributes to cardiovascular health by:
- Helping maintain arterial flexibility and relaxation
- Potentially controlling high blood pressure
A meta-analysis in the Journal of Clinical Endocrinology & Metabolism found that vitamin D supplementation was associated with a significant reduction in systolic blood pressure, particularly in individuals with vitamin D deficiency.
Potential Cancer Prevention
Laboratory studies suggest vitamin D may:
- Inhibit tumor development
- Slow the growth of existing tumors
A review in the Journal of Steroid Biochemistry and Molecular Biology discussed the potential anti-cancer effects of vitamin D, including its ability to regulate cell cycle progression, induce apoptosis, and inhibit angiogenesis (the creation of new blood vessels) in various cancer cell types.
Men’s Sexual Health
Vitamin D3 plays several important roles in men’s sexual health.
- Testosterone Levels: While the specific mechanisms by which Vitamin D3 increases testosterone production are currently being debated, it is associated with maintaining healthy testosterone levels.
A 2011 study found that vitamin D supplementation increased testosterone levels in overweight men undergoing a weight reduction program.
A year-long study published in “Hormone and Metabolic Research” showed that vitamin D supplementation increased testosterone levels by up to 20% in men. - Erectile Function: Higher levels of vitamin D are linked to better erectile function.
A study in the International Journal of Endocrinology showed that men with higher vitamin D levels had higher scores on the International Index of Erectile Function-15 (IIEF-15) questionnaire. - Sperm Quality: Vitamin D3 is crucial for sperm production and motility. Multiple studies have found a positive association between vitamin D levels and total sperm count and motility.
- Fertility: Men with unexplained infertility often have significantly low vitamin D levels.
A 2022 study from “European Review for Medical and Pharmacological Sciences” suggested that vitamin D plays an important role in fertility and sperm health. This study found that an increase in Vitamin D levels also increased the number, motility and morphology of sperm. - Endothelial Function: Vitamin D helps maintain endothelial integrity, which is crucial for erectile function. Cross-sectional studies have shown an association between endothelial dysfunction and vitamin D deficiency.
- Nitric Oxide Production: Vitamin D stimulates the production of nitric oxide in endothelial cells, which is essential for penile erection.
- Overall Sexual Function: A study of 114 men found that higher vitamin D levels were associated with better scores across all domains of the IIEF-15, including erectile function, orgasmic function, sexual desire, and overall satisfaction.
High Quality Sources of Vitamin D3
As important as it is, there are plenty of places to find Vitamin D3 that we can incorporate into our lifestyles and diets.
Sunlight Exposure: While not a dietary source, spending 5-30 minutes in the sun between 10 a.m. and 4 p.m., at least twice a week without sunscreen, can help your body produce vitamin D3.
Fatty Fish: Wild-caught salmon can provide up to 160% of the Daily Value (DV) per 3.5-ounce (100-gram) serving. Other fatty fish like mackerel, herring, and sardines are also excellent sources.
Egg Yolks: One large egg yolk contains about 37 IU of vitamin D, or 5% of the DV. Eggs from hens raised outdoors or fed vitamin D-enriched feed may contain even higher levels.
Beef liver: This is a rich source of vitamin D3, and if your palate is not particularly fond of the taste, there are plenty of Beef Liver supplements and capsules that give you the benefits without having to chew it yourself.
Supplements: Vitamin D3 supplements are widely available and are generally considered more effective than D2 supplements in raising and maintaining blood vitamin D levels. Opting for liquid or gel capsule forms of these supplements can aid with absorption, as powder forms make it more difficult for the body to process.
Daily Recommended Amount
Optimal Recommendations:
- National Osteoporosis Foundation: 800-1,000 IU daily for people 50 and older
- Endocrine Society: 1,500-2,000 IU daily for adults
- Mayo Clinic: 1,000-2,000 IU daily from supplements is generally safe and may have additional health benefits
Factors that may affect optimal intake:
- Age, weight, skin color, sun exposure, and existing health conditions.
- Obese or overweight individuals may need 2-3 times the recommended amount to combat poor absorption and sequestration by fat cells.
Time To Think Optimally
Vitamin D3 is emerging as a crucial player in human health, far beyond its traditional role in bone metabolism. This hormone-like nutrient influences numerous bodily functions, from supporting immune health and cardiovascular function to potentially aiding in cancer prevention and maintaining male sexual health.
Despite its importance, an alarming 41.6% of US adults are estimated to be deficient in vitamin D, highlighting a significant public health concern. While the recommended daily intake ranges from 600 to 800 IU for most adults, emerging research suggests that higher doses of 1,000 to 2,000 IU daily may offer additional health benefits.
Good sources of vitamin D3 include fatty fish, egg yolks, and sensible sun exposure, but for many, supplementation may be necessary to achieve optimal levels.
As we continue to uncover the far-reaching impacts of vitamin D3, maintaining adequate levels becomes increasingly vital for overall health and well-being.
Whether through diet, lifestyle changes, or supplementation, prioritizing your vitamin D3 status could be a key step towards unlocking better health and vitality. Remember, while the journey to optimal vitamin D levels may vary for each individual, the potential rewards for your health are universal and profound.
For more information on Vitamin D3 and other vitamins that are crucial for your bedroom performance, check out Zander Holt’s latest video on The Best Vitamins For Erectile Dysfunction.
References
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“What’s the Deal with Vitamin D?” Columbia University Irving Medical Center, 24 Aug. 2022, www.cuimc.columbia.edu/news/whats-deal-vitamin-d.
Ware, Megan. “Vitamin D: Benefits, Deficiency, Sources, and Dosage.” Medical News Today, MediLexicon International, 2024, www.medicalnewstoday.com/articles/161618.
“Vitamin D: What Level Is Normal vs Optimal?” ZRT Laboratory, www.zrtlab.com/blog/archive/vitamin-d-reference-ranges-optimal/. Accessed 24 Nov. 2024.
“Office of Dietary Supplements – Vitamin D.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed 24 Nov. 2024.
Dauffenbach, Haley. “Vitamin D Important for Men’s Sexual Health, Study Finds.” ISSM, 2 Apr. 2018, www.issm.info/sexual-health-headlines/vitamin-d-important-for-men-s-sexual-health-study-finds.
Tirabassi G, Sudano M, Salvio G, Cutini M, Muscogiuri G, Corona G, Balercia G. Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study. Int J Endocrinol. 2018 Jan 8;2018:3720813. doi: 10.1155/2018/3720813. PMID: 29531528; PMCID: PMC5817208.
“5 Foods High in Vitamin D3 and Why You Need It.” WebMD, WebMD, www.webmd.com/diet/foods-high-in-vitamin-d3. Accessed 24 Nov. 2024.
Canguven O, Al Malki AH. Vitamin D and Male Erectile Function: An Updated Review. World J Mens Health. 2021 Jan;39(1):31-37. doi: 10.5534/wjmh.190151. Epub 2020 Jan 16. PMID: 32009309; PMCID: PMC7752519.
