By Dr. Bikram Ratti MBBS ( London) MRCGP – Private GP at The Doctor’s Practice, Birmingham
Over the past 20 years, I’ve seen countless men come into my clinic feeling tired, sluggish, and not quite themselves. Many are struggling with weight gain, low energy, and reduced muscle mass—symptoms that are often dismissed as just “getting older.” But here’s the truth: low testosterone is a real issue, and it’s more common than you think.
I’ve tested hundreds of men with these symptoms, and more often than not, I find deficiencies in Vitamin D, Magnesium, and Zinc—three essential nutrients that play a key role in natural testosterone production. When these deficiencies are corrected, many of my patients report:
- More energy and motivation
- Better muscle tone and strength
- Improved mood and confidence
- Enhanced libido and overall vitality
These are not just anecdotal experiences—the science backs it up. Let’s take a look at why these three nutrients are essential for testosterone optimisation.
Vitamin D: The Master Regulator of Testosterone
Vitamin D is more than just a vitamin—it acts as a hormone that directly influences testosterone production.
Key Findings
- Men who took 3,332 IU of Vitamin D daily for a year increased testosterone by 25% (Hormone & Metabolic Research, 2011).
- Vitamin D deficiency is linked to lower testosterone levels (Journal of Clinical Endocrinology, 2020).
- Supplementation significantly improves total and free testosterone (American Journal of Men’s Health, 2023).
How It Works
- Stimulates Leydig cells in the testes to produce testosterone.
- Lowers Sex Hormone-Binding Globulin (SHBG), freeing up more testosterone.
- Reduces inflammation, a known inhibitor of testosterone production.
How to Optimise Vitamin D
- Sunlight: 15–30 minutes of direct exposure daily.
- Diet: Oily fish, egg yolks, fortified dairy.
- Supplements: 3,000–5,000 IU of Vitamin D3 daily (if deficient).
Magnesium: The Unsung Hero of Hormonal Balance
Magnesium is essential for over 300 biochemical reactions, including those related to testosterone production and energy metabolism.
Key Findings
- Men who took 450 mg of magnesium daily increased testosterone by 24% in four weeks (Biological Trace Element Research, 2011).
- Higher magnesium intake is linked to better testosterone levels, muscle mass, and performance (Nutrients, 2022).
- Magnesium supplementation enhances testosterone bioavailability (Journal of Endocrinology, 2023).
How It Works
- Lowers SHBG, increasing free testosterone.
- Supports deep sleep, crucial for testosterone production.
- Enhances mitochondrial energy, improving Leydig cell function.
How to Optimise Magnesium
- Diet: Leafy greens, nuts, seeds, avocados, dark chocolate.
- Supplements: 300–450 mg daily (magnesium glycinate or citrate).
Zinc: The Testosterone Catalyst
Zinc plays a direct role in Leydig cell function and testosterone synthesis.
Key Findings
- Zinc deficiency causes a 75% drop in testosterone in six months (Nutrition, 1996).
- Zinc supplementation increases testosterone, particularly in deficient men (Journal of Steroid Biochemistry, 2022).
- Zinc reduces testosterone conversion into estrogen, preventing hormonal imbalances (Andrology, 2023).
How It Works
- Increases LH (Luteinising Hormone), which signals the testes to produce testosterone.
- Inhibits aromatase, reducing testosterone-to-estrogen conversion.
- Boosts immune function, preventing illness-related testosterone drops.
How to Optimise Zinc
- Diet: Oysters (highest source), red meat, pumpkin seeds, nuts, eggs.
- Supplements: 15–30 mg daily (zinc citrate or picolinate).
A Personal Note from Dr. Bik
Over the years, I’ve seen how correcting these deficiencies transforms lives. I’ve had patients tell me they feel like their old selves again—more motivated, stronger, and mentally sharper.
One patient, a 34-year-old entrepreneur, came to me feeling constantly exhausted. He was training hard in the gym but struggling to build muscle. He was also waking up tired despite getting 7–8 hours of sleep, and his motivation at work had taken a hit.
His blood tests showed low testosterone and severe Vitamin D and Magnesium deficiencies. Within three months of optimising his nutrition, he had better focus, improved workouts, and more energy for his business and family. He described it as feeling like he had his “edge” back.
If you’re feeling run down, struggling with energy, or noticing changes in muscle tone or libido, don’t ignore it. These are signs your body is asking for support. At The Doctor’s Practice, we offer comprehensive health assessments to identify deficiencies and create a personalised plan to help you feel and perform at your best.
Book an Appointment with Dr. Bik
Take control of your health and optimise testosterone naturally. Book a consultation with Dr. Bikram Ratti at The Doctor’s Practice today.
📞 Call: +44 121 661 2366
📱 WhatsApp: +44 7388 623527
📷 Instagram: @drbikofficial
📍 Located in Edgbaston, Birmingham | Appointments available 7 days a week
🔗 Visit our website: www.thedoctorspractice.co.uk
References
- Pilz, S., et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men.” Hormone and Metabolic Research.
- Canguven, O., et al. (2020). “Vitamin D deficiency and its impact on male reproductive health.” The Journal of Clinical Endocrinology & Metabolism.
- Chun, S., et al. (2023). “Vitamin D supplementation and testosterone levels: A meta-analysis.” The American Journal of Men’s Health.
- Cinar, V., et al. (2011). “Magnesium supplementation and testosterone levels in men.” Biological Trace Element Research.
- Czajka, M., et al. (2022). “Magnesium intake and testosterone levels: An observational study.” Nutrients.
- Wang, R., et al. (2022). “Zinc supplementation and testosterone regulation.” Journal of Steroid Biochemistry and Molecular Biology.
- Taylor, J., et al. (2023). “Zinc and testosterone metabolism: A systematic review.” Andrology.
Menopause & TRT: The Missing Link to Energy, Confidence and Wellbeing?
Written by Dr Rinku Ratti, GP & Hormone Specialist When women think about menopause treatment,...
Nov
Topical Steroid Withdrawal (TSW): The Silent Struggle Patients Want Doctors to Hear
Written by Dr Rinku Ratti, GP & Skin Health Specialist TSW Skin disease doesn’t just...
Nov
The Truth About Food Intolerance & IBS – When Should You Get Tested?
By Dr. Bikram Ratti MBBS (London) MRCGP – Private GP at The Doctor’s Practice, Birmingham ...
Nov
Cortisol & The Menopause: Why It’s More Than Hot Flashes
Written by Dr Rinku Ratti, GP & Women’s Health Specialist Over the past 17+ years...
Nov
Tired Eyes: Real Solutions for Brighter Skin and Eyes
Written by Dr. Rinku Ratti, Aesthetic and Wellness Doctor at The Doctor’s Practice We all...
Menopause – Revealing Your Glow with Aesthetic Care Through Every Stage of Menopause
Written by Dr. Rinku Ratti, Women’s Health and Aesthetics Specialist at The Doctors Practice Menopause...
Nov
Skin Pigmentation Treatment in Birmingham – 5 Proven Doctor-Led Solutions
Discover safe, doctor-led skin pigmentation treatments in Birmingham with Dr Rinku. Evidence-based, personalised, and effective...
Oct
Exosomes & Purasomes: A New Era in Skin Regeneration
Written by Dr Rinku Ratti – Aesthetic Doctor, The Doctors Practice, Birmingham Exosomes & Purasomes:...
Jun