B Vitamins are essential to our overall health an wellbeing, not only that some are a crucial part of the vitamins required for optimum testosterone production. This article looks at the various types of Vitamin B, their sources and their effects on the body.
What Will I Learn
- 1 Why You Need Vitamin B To Boost Testosterone
- 2 Vitamin B1 (Thiamine) – Deficiency Can Lower Testosterone
- 3 Vitamin B2 ( Ribolflavin)
- 4 Vitamin B3 (Niacin)
- 5 Vitamin B5 ( Pantothenic Acid)
- 6 Vitamin B6 (Pyridoxine)
- 7 Vitamin B7 (Biotin)
- 8 Vitamin B9 (Folate)
- 9 Vitamin B12 (Cobalamin)
- 10 Does Vitamin B Increase Testosterone Conclusion
Why You Need Vitamin B To Boost Testosterone
Regretfully for a wide variety of reasons these days, the majority of us could be deficient in some of these crucial vitamins.
Poor diets, the changing in cooking methods, stress, and even soil degradation which reduces the content of the foods we eat all have their effect.
Vitamin B is a water soluble vitamin, this means that your body does not retain any excesses for another day.
This means that even if you are an avid health freak, just one days bad diet or some missed supplements could put you into a deficient state.
Vitamin B comes in a number of types, but for boosting testosterone I would recommend taking B3, B6 and B12.
Vitamin B1 (Thiamine) – Deficiency Can Lower Testosterone
B1 is crucial to the neurological system, it helps to maintain our cognitive functions.
Any long term deficiency can result in fatigue, nerve damage, reduced focus and impaired short term memory.
It can also cause muscle weakness, caused by a drop in testosterone production.
Sources Of Vitamin B1
Vitamin B1 (aka Thiamine) is found in a number of our foods.
These include dried milks, nuts, oats, oranges, beans and peas, It is also found with meats such as pork, liver and beef.
It can also be found in certain fortified foods, such as pasta, bread, cereals and flour.
Should I Supplement With B1?
Unless your diet is very poor, it’s not considered essential to supplement with B1. Although it is one of the better T boosting ingredients.
Vitamin B2 ( Ribolflavin)
Vitamin B2 is a proven antioxidant, it’s known to boost energy, improve healthy metabolism and protects the skin.
One of the essential B vitamins, every cell in your body needs B2.
In fact the other B vitamins cannot function without it being present in ample quantities.
Regarding testosterone boosting, B2 is a major part of the process.
It plays a crucial role by inhibiting 5 alpha-reductase.
This is an enzyme that converts testosterone into DHT in the testicles.
This is required for a number of bodily functions but it can also have detrimental health effects too if left unchecked.
Sources Of Vitamin B2
Our diet is packed with vitamin B2, and so deficiency is rare in the western world.
Most leafy greens, eggs, mushrooms, grains, soybeans as well as other dairy products, almonds and organic meats contain it at good levels.
Should I Supplement with B2?
As with Vitamin B1, unless your diet is really poor, it’s very unlikely that taking B2 in supplement form will have any real impact on your testosterone production.
Vitamin B3 (Niacin)
Vitamin B3 is a known stimulator of growth hormone which makes it essential for building muscle and controlling body fat.
It is also essential for the reducing of LDL (bad) cholesterol and the increasing of HDL (good) cholesterol.
Testosterone is directly made from HDL cholesterol, so its clear why we should make sure that the levels are as high as possible.
The bodies natural ability to convert protein, carbohydrate and fats into energy also requires Niacin.
This is key to both fat loss and building muscle so its essential that we maintain good levels at all times.
Sources Of Vitamin B3
Vitamin B3 can be found in a number of food stuffs, chicken breast, peanuts, brown rice, peas, avocado, sunflower seeds and mushrooms.
Should I Supplement With Vitamin B3?
Although its common in our diet, and deficiency is rare, the fact is that our body does not store any excess Vitamin B3.
Therefore its relatively easy even with one bad day of eating to become low in B3
Because of that and the crucial role it plays in building muscle, fat control and testosterone production, I would recommend that you do take a supplement containing Vitamin B3.
Vitamin B5 ( Pantothenic Acid)
Plays a key role in the manufacture of cholesterol, and as we mentioned above, good cholesterol is used in the production of testosterone.
It is also know to help reduce the risks of heart problems.
B5 plays a positive role in the brain.
It boosts the performance of the neurotransmitters that carry chemical messages through the body, keeping it functioning properly at all times.
Another key function of Vitamin B5 is the role it plays in the manufacturing of red blood cells.
These are essential for carrying oxygen and essential nutrients around the body, feeding the muscles and increasing overall performance.
This is especially useful in anybody who does endurance or strength training.
Sources Of Vitamin B5
Vitamin B5 is one of the most common B vitamins.
It can be found in almost every food stuff that we eat, but the most effective sources including sweet potatoes, mushrooms and avocados.
Should I supplement with Vitamin B5
Its unlikely that you will ever need to take B5 in supplement form – especially to help maintain your testosterone production
Vitamin B6 (Pyridoxine)
Vitamin B6 is crucial for our memory, energy levels, blood flow and testosterone production.
Being deficient in it can result in some major problems too.
Conditions such as nerve damage, kidney stones, also low testosterone can be attributed to a lack of B6.
It has a key effect on testosterone production, with both indirect and direct influences.
Having sufficient levels of Vitamin B6 helps to promote androgen release (of which testosterone is a major player).
If its levels are allowed to reduce, its ability to control estrogen in the body depletes which can lead to estrogen effectively taking over.
This can mean that too much testosterone is transformed into estrogen.
This can lead to a testosterone deficiency which can result in reduced sex drive, increase belly fat and even the appearance of those hated man boobs.
B6 (or pyridoxine) is also known for its ability to reduce levels of prolactin which is also detrimental to testosterone production.
It also helps to boost production of growth hormone.
Sources Of Vitamin B6
Some good sources of B6 include Salmon, Tuna and Turkey
Should I Supplement With Vitamin B6.
Its effects on the body, particularly in the control of estrogen and the boosting of testosterone make it essential.
If you were to take just one B vitamin in supplement form, this is the one we would strongly recommend.
Look for the form Pyridoxal-5-Phosphate on the ingredient label, this is the most bioavailable form and therefore the most effective.
Vitamin B7 (Biotin)
Clinical studies performed on lab animals have shown that Vitamin B7 plays a major role in testicular function.
Now while human studies are rare, there is no reason to believe that it will not be as crucial in humans.
If you are low in B7, you are also more at risk of type 2 diabetes.
This is mainly due its its effect on glucose utilisation.
This can increase body fat levels and being obese is well documented for its testosterone reducing effects.
Sources Of Vitamin B7
Vitamin B 7 is generally found in foods including salmon, eggs, cauliflower, sweet potatoes, onions, and any whole grain foodstuff.
because of the fact that its widespread in common foods, deficiency is quite rare
Should I Supplement With Vitamin B7?
Unless your diet is extremely poor, there is no real need to take B7 in supplement form.
Vitamin B9 (Folate)
Plays a key role in the womb pre with because of the way is supports and protects nerves and immune functions.
It also plays a pivotal role in synthesising our DNA, and prevent birth defects.
There is no defined link between Vitamin B9 and testosterone.
That said, it makes sense that keeping our immune system functioning properly is key to our overall health and that naturally includes maintaining our hormone production.
Sources Of Vitamin B9
Vitamin B9 is found mainly in green vegetables, fruits and beans.
Key food sources include Spinach, Black eyed peas, Asparagus, Brussel Sprouts, Romaine lettuce, Broccoli, and Kidney beans.
If your diet is lacking in vegetables then you might be low in B9.
However in usual circumstances the chances of being deficient is low.
Should I Supplement With Vitamin B9
Taking B9 when its not needed could be harmful. If you are diabetic then taking it could be beneficial, but always talk to your doctor first.
Please note Folate should not be confused with folic acid which is a man made version of Vitamin B9.
Folate is more easily absorbed by the body and should ideally be boosted by increasing your consumption of foods rich in B9
Vitamin B12 (Cobalamin)
We actually do not need too much Vitamin B12 each day to function properly.
That said, if we become deficient, the problems can be quite serious.
B12 is one of the only B Vitamins that can be stored in the liver, but that can mean that any deficiency can be slow to rear its head.
Symptoms of being low in B12 can range from poor testicular function, through to anaemia and lethargy.
Its been recorded that these can take several years to manifest themselves in those lacking in B12.
Even mild deficiency in B12 can cause cognitive problems.
For starters with other potential problems rearing their head if it is allowed to continue.
A recent study showed that out of 3000 men and women, over 39% were actually considered to be low in B12.
Sources Of B12
Vitamin B12 is not the easiest to get from our foods.
It is present in foods including Fish such as Cod, Sardines, Tuna, Shrimps, Scallops as well as meats including Lamb and Beef.
Should I Supplement With B12?
Alongside B6, we do recommend taking Vitamin B12 in supplement form.
Its crucial to both your cognitive performance as well as testosterone production.
There are two kinds of Vitamin B12 – Cyanocobalamin and Methylcobalamin.
The former is the most common and one found in many supplements, largely because its cheaper to produce.
There is however a problem in that the body does not absorb it that well.
There is an added problem in that it contains a cyanide molecule that the body has to remove.
The latter is however, very bioavailable, meaning that its well absorbed by the body.
Its the best form for your nervous system and ultimately the only form that I recommend…
Bottom line – choose a supplement that lists Methylcobalamin on its ingredient label.
Does Vitamin B Increase Testosterone Conclusion
B Vitamins are an essential group that we all need for optimum health and well being.
Of all of them, two in particular are absolutely crucial to our testosterone production – B6 and B12.
If you are going to take any supplement at all, make sure that these two are included in the formula.
Remember to look for the best forms when choosing your supplements.
Insist on Pyridoxal-5-Phosphate for Vitamin B6 and Methylcobalamin for Vitamin B12.
The are several studies and clinical references that validate (as linked to in our content) that suggest that Vitamin D can increase testosterone levels.