Countless micronutrients work together inside your body every day to provide you with energy both physically and mentally. A well-balanced diet is the most natural and effective way to pack your body with these nutrients, but gaps in nutrition are still bound to form thanks to poor food quality and interruptions in scheduled meals. Multivitamins that contain energy-boosting nutrients may be a great way to give your body a little extra push throughout the day. But which nutrients should you look for? In this article, we will examine three minerals and vitamins that help with energy, particularly for men via their impact on the production of testosterone: zinc, vitamin D, and magnesium.

Zinc

Zinc is a trace mineral that is most commonly known for its impact on the immune system and the important role it plays in wound healing. However, it can also help with energy levels, especially for men. Zinc has been linked with male reproductive health, meaning it has an effect on the amount of testosterone in the body. Studies have found that low levels of zinc may be associated with low levels of testosterone and that taking a zinc supplement regularly over the course of a few months could help boost testosterone (1).

But why is testosterone important to energy? There are many adverse health effects that can arise from abnormally low levels of testosterone, with fatigue and tiredness being one of the most common symptoms (2). Not to mention, it may impact the building of muscle in the body as well as mood and concentration, muddying up various aspects of day to day life. Rather than taking testosterone pills directly, however, there is the option of supplements containing vitamins and minerals that may help your body produce more testosterone on its own, such as zinc. If you feel that you may be having issues with fatigue related to low testosterone, be sure to talk with your physician to find the best solution for your unique health needs and lifestyle.

Vitamin D

Also known as the sunshine vitamin, vitamin D may be another beneficial nutrient for those experiencing fatigue. Similar to zinc, this essential vitamin may have an impact on the production of testosterone in the body. Some studies have found a link between decreased amounts of vitamin D and lower levels of testosterone (3). As we mentioned, low testosterone can cause feelings of fatigue, so increasing your intake of vitamin D could help with the body’s natural production of the hormone, especially if you already have low vitamin D levels as well.

Vitamin D is also helpful for the production of energy in other ways. The sunshine vitamin helps cells use oxygen to power various parts of the body by assisting the mitochondria, an organelle in the cell known for generating energy (4). For this reason, fatigue is often a symptom of vitamin D deficiency, as there is not enough of it present in the body to help cells do their jobs.

The most effective way to increase your stores of vitamin D is exposure to sunlight, allowing the skin to react with the UV rays to produce vitamin D naturally. While this vitamin does not appear in many foods, aside from those which have been fortified with it such as milk or cereal, multivitamins or vitamin D supplements can be useful in boosting your daily intake as well, especially if you find yourself unable to venture outside often.

Magnesium

Much like zinc and vitamin D, magnesium is another nutrient that impacts production of testosterone. In fact, studies have shown that magnesium supplementation can increase testosterone levels in both athletes and more sedentary individuals (5). Since low testosterone is often linked with fatigue and tiredness, this may be an effective way for some to increase their energy levels, especially if they are also low in magnesium. However, remember that the conditions of each body are unique and you should speak with your physician before jumping into a new supplement regimen.

Magnesium may also boost energy levels simply through some of its basic functions in the human body. Similar to the B complex vitamins, magnesium plays a role in the conversion of food into glucose, a substance used as fuel by cells. Without enough fuel for your cells, you may find yourself feeling fatigued both physically and mentally. This essential mineral has also been linked with improving both the quality and duration of sleep, making it a great natural remedy for those suffering from insomnia and the fatigue that comes with it (6).

Resources

1. Santos, Heitor O. and Filipe J. Teixeira. “Use of Medicinal Doses of Zinc as a Safe and Efficient Coadjutant in the Treatment of Male Hypogonadism.” The Aging Male, 15 February 2019, https://www.tandfonline.com/doi/full/10.1080/13685538.2019.1573220.
2. “Slideshow: 10 Effects of Low T.” WebMD, 11 August 2021, https://www.webmd.com/men/ss/slideshow-low-t-effects.
3. D’Andrea, S. et al. “Relationship of Vitamin D Status with Testosterone Levels: A Systematic Review and Meta-Analysis.” Endocrine, 3 September 2020, https://pubmed.ncbi.nlm.nih.gov/32880851.
4. “Vitamin D Proven to Boost Energy – From Within the Cells.” Newcastle University, 6 April 2013, https://www.ncl.ac.uk/press/articles/archive/2013/04/vitamindproventoboostenergyfromwithinthecells.html.
5. Cinar, Vedat et al. “Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects At Rest and After Exhaustion.” Biological Trace Element Research, 30 March 2012, https://pubmed.ncbi.nlm.nih.gov/20352370.
6. Zhang, Yijia et al. “Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study.” Sleep Research Society, 11 April 2022, https://pubmed.ncbi.nlm.nih.gov/34883514.