Boost Your Testosterone with These 2 Minerals

As men age, our precious testosterone levels decrease. This is by far the most important hormone in our bodies but sadly, once you pass the 30-year mark, your test levels begin to decrease slowly. Naturally, you’ll start looking for ways to boost your testosterone.

Before you consider testosterone replacement therapy (TRT), it’s important to be conscious of this fact: there’s another option you can take in order to boost your testosterone. The answer I’m referring to are the minerals zinc and magnesium; both have excellent testosterone boosting benefits so keep reading to learn more.



There has been a direct link associated with low testosterone and zinc deficiency. This is due to a change in androgen receptors found in the body.

Having an adequate amount of zinc each day increases your luteinizing hormone, which in turn increases the amount of testosterone your body produces. Zinc also acts as an estrogen blocker as it prevents testosterone converting to estrogen. The recommended dose is between 25-30mg per day.

Zinc can be found in the following food in the following food sources:

  • Beef
  • Pork
  • Shellfish
  • Chicken
  • Legumes
  • Oatmeal
  • Nuts


It is well documented in several clinical studies that having ample magnesium in your diet can help increase the production of more free testosterone. Adequate dietary magnesium usually falters in men so it’s no surprise that low testosterone hits us a little harder in our 40s.

The average recommended amount of magnesium is around 400mg per day. There are many supplements on the market that actually combine both zinc and magnesium and are not costly at all.

Magnesium can be found in the following food sources:

  • Green Vegetables (Kale, Broccoli, Spinach)
  • Fish
  • Nuts and Seeds
  • Legumes
  • Bananas
  • Raisins
  • Avocados

It’s not surprising to find these important minerals in healthy foods. Instead of looking for artificial solutions to natural problems, feeding the body healthy foods allows the body to do what it does best by itself. By consuming foods rich in zinc and magnesium, you’ll be able to naturally boost your testosterone.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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