Welcome to this article on ways to increase testosterone naturally, we are going to explore how much vitamin K you ideally need & what the best sources are.
Why Vitamin K for Increased Testosterone Production
Getting enough vitamin K is thought to be one of the best ways to increase testosterone naturally. It is vitamin K2 in particular that your body needs in terms of testosterone production and this is due to vitamin K 2 containing a compound called Menaquinone-4. Menaquinone-4 is thought to enhance testosterone production in the testes, unfortunately there haven’t been studies in humans but there have been rat studies which show a lot of promise and show that Menaquinone-4 leads to increased T production in rats which is why it’s believed to have the same effect for humans, you can check out this study here
Other Health Benefits Of Vitamin K
Vitamin K actually benefits the body in a number of ways, this includes improving bone health, cognitive health and your heart health. You can find out more about the benefits of Vitamin K on this Vitamin K review article, it’s also a great site to look at to get a better understanding of how vitamins and minerals improve your health.
How Much Vitamin K Do You Need?
Your body stores unused vitamin K so the following recommended daily amounts are a rough estimate. The recommended daily intake of vitamin K for an adult woman is approximately 90 micro grams (mcg) a day and for adult men it is approximately 120 mcg per day.
So now that we’ve covered why making sure you get enough vitamin K is considered one of best the ways to increase testosterone naturally, the other health benefits of getting enough vitamin K and how much vitamin K you need. So let’s now take a look at what some of the best sources are.
Daily values supplied by sources are based on male daily amounts as they are slightly higher. The other thing to note is, this list only includes food sources that further help testosterone production or won’t lower T and we haven’t included every food source, I’ve tried to include the ones most easily accessible.
Broccoli is very high in vitamin K, one raw cup provides approximately 89 Mcg so just under 75% of your daily amounts. Broccoli is also a source zinc, selenium, Magnesium & the anti cancer compound indole 3 carbinol which also remove estrogen.
A cup of raw kale provides approximately 112 Mcg so over 90% of your daily amount. Kale is also high in vitamin c which inhibits cortisol production & cortisol inhibits testosterone production and kale also contains indole 3 carbinol, which as we know lowers estrogen.
Your average portion of Asparagus provides approximately 25% of your daily Vitamin K, asparagus is also a source of magnesium, Vitamin B & D-aspartic acid for increased testosterone production.
Celery is thought to be such a potent testosterone booster that smelling it alone can increase your testosterone production. This is in part due to the high levels of Vitamin K it provides, an average portion of celery supplies approximately 20% of your RDA & is also a source of magnesium.
One raw leaf of swisschard is approximately a whopping 300% of your daily vitamin K, it’s also a good source of magnesium and vitamin C for increased T production
One cup of raw spinach provides over 100% of your daily recommended Vitamin K, Spinach also provides high levels of Zinc & Magnesium, it’s a good source of vitamin B, vitamin C and indole 3 carbinol which lower estrogen levels in the body.
Half a cup of cooked Brussels Sprouts provide just over 90% of your daily Vitamin K amounts and on top of that, they are also a good source of the anti cancer and estrogen compound indole 3 carbinol.
One serving of beef liver is 38% of your daily vitamin K, it’s also a great source of Zinc, selenium & vitamin B which also aid testosterone production.
Your average Pork chop serving provides approximately 49% of your daily vitamin K, pork is also a good source of Zinc, monounsaturated and saturated fats.
Your average serving of chicken provides a bit over 40% of your daily Vitamin K, on top of that, it is a source of selenium, niacin and Vitamin B 6, all which help further increase testosterone levels.
5 prunes provide about a quarter of your daily vitamin K amount, they are also an excellent source of boron, which again aids testosterone production.
Half an avocado will provide you with approximately 18% of your daily vitamin K, it is also a good source of magnesium, monounsaturated fats, vitamin C & vitamins B.
Half a cup of raw cabbage provides you with approximately 70% of your daily requirement for vitamin K. They also contain the anti cancer and anti estrogen compound indole 3 carbinol.
I do recommend trying to get your recommended daily amount of vitamin K from your diet. I understand that isn’t always going to be feasible and that is where supplements become useful! There are all sorts of Vitamin K supplements out there, I personally take a combination of Vitamin D3 & K2. Vitamin D is also needed for testosterone production & I’ll be covering the advantages of taking both together and Vitamin D as a whole in future articles. You can check out the D3 & K2 supplement I take here
Final Thoughts & Future Articles
I hope you have found this article on ways to increase testosterone naturally useful and how making sure you get enough Vitamin K fits within this. I just wanted to pick up on vitamin K supplements, I will be looking at the different vitamin k supplements available and providing a more in depth review in future articles so keep an eye out for that. If you have any questions in regard to this article, supplements that can increase testosterone or on testosterone as a whole, just drop me a comment below and I’ll get back to you.