Introduction
Out of the 3 main deficiencies (Zinc, Magnesium, Vitamin D) in men, one shows up over and over when I analyze blood test results.
Which one?
Yes, you guessed correctly- Vitamin D.
Ask yourself the following 3 questions:
- Do you know your Vitamin D levels? Have you had your blood work done?
- How often do you go out in the sun (how long you need to be in the sun would depend on where you live on Earth) & do you take Vitamin D supplements (and which ones, and what dosage)?
- Are you the type of dude who just does what everyone is doing? So, if everyone recommends Vitamin D supplementation, you start it without doing your own research and making your own decisions? Essentially, are you a leader or a follower?
Now, keep your answers in mind as you read this article. You’ll soon figure out why the answers are crucial to your health and wellbeing (both in the present moment and in the long run).
You see, the first thing I have my clients do is get their blood work done to learn what their Vitamin D levels (and other biometrics) are. Which tests are the most important? If you’re part of the Aphro-D Academy, you already know the answer, and most likely, I’ve already analyzed your test and instructed you on the corrective actions to take next! But, if you’re not a member of the academy, let me start this article by giving you some important guidelines to follow.
After that, we will get into answering the following questions:
- If you have low testosterone, will Vitamin D supplementation actually help increase your T levels? Has science actually proven this or is it just a marketing gimmick to scare you into buying?
- What are the best Vitamin D supplements out there and should you take Vitamin K2 with Vitamin D3?
- Is it better to take liquid drops or pills and why?
- How much Vitamin D should you take every day if you are deficient and for how long?
- What are the other benefits of Vitamin D?
- Is it better to get sun or take supplements or both? How much sun should you get?
THE BLOOD TESTS & BIOMARKERS (MOST CRUCIAL)
Regardless of its effects on Testosterone levels, you should have optimum (or at least normal) levels of Vitamin D. If you STILL have not done a blood test to check for Vitamin D and other biomarkers, what are you waiting for? I see too many guys waiting until they get sick, have a bad bedroom experience (limpness, ED, premature completion, strange looking sperm) or fatigue, lack of focus and low libido before they take their health seriously. Are you one of them? If you are, time to wake up, son. Here are the tests you need to take ASAP:
- Total Testosterone
- Free Testosterone
- Bioavailable Testosterone
- SHBG
- Albumin
- Vitamin D (1,25 hydroxyvitaminD)*
- Vitamin D (25-hydroxyvitaminD)*
- Magnesium
- Zinc
The 1,25 vitamin D test is a much better measure of how your body utilizes vitamin D.
The 25 vitamin D test is most common and is related to how much vitamin D stores you have. But many people are still deficient in terms of storage.
I hope these terms aren’t foreign to you. Now, let’s get to the core of the article.
FINALLY, SOME COOL VITAMIN D STUFF
I was lucky to find this fascinating paper on Vitamin D’s role on male fertility with a focus on the testes [1]. Since it was published recently (2017) it serves as a basic review paper of what we know about Vitamin D. You should read this paper man. So, Vitamin D is essentially a group of liposoluble (fat-soluble) vitamins whose basic function is to provide calcium and phosphorus homeostasis [1]. You must have fat in your system (“dietary fat”) when you take a Vitamin D supplement, and therefore, it is recommended that you take it during (and preferably directly after) a meal (assuming there is at least some fat (good fats in your meal). Of the 5 different vitamins in the Vitamin D group, Vitamin D2 and Vitamin D3 are the most popular and well-studied. Vitamin D3 is what we will focus on in this article because this is what is deficient in most of my clients (and men in general) who come to me to convert them from low testosterone to superman testosterone. Honestly man, this vitamin deficiency is the one I worry about the most.
Although inactive forms of Vitamin D3 can be found in dietary form (salmon, cod liver oil, raw carrots, etc…) it is a marginal and negligible amount relative to what you need for the optimal functioning of your body and brain. Another important point: your body (i.e. your liver and your kidney) can store Vitamin D (unlike other vitamins like Vitamin C which you need everyday). Therefore, you will have it available (and created in your body) if you do not take it everyday.
Here are the two processes through which Vitamin D3 is created in the body:
- Liver makes 25-hydroxy Vitamin D3 (this is what you get checked at the blood center)
- Kidney creates 1 alpha, 25 dihydroxy Vitamin D3 (final active form of Vitamin D3)
Vitamin D executes its function by binding to its Vitamin D receptor (recall from my previous content that Testosterone binds to the androgen receptor and dopamine to the dopamine receptor. So, just like they have a receptor that they bind to, so does Vitamin D (and many other molecules)… makes sense right?). Although the liver and kidneys are where most Vitamin D3 synthesis takes place, we now turn our attention to Vitamin D synthesis in the testes. Just off the bat let me quickly mention that there is talk about using Vitamin D as an anti-cancer drug, but the details of this are outside the scope of this article. If you want to know more about this, post on the academy fb group and I’ll be happy to answer any questions!
SYNTHESIS OF VITAMIN D (+ TESTOSTERONE!!!)
In the skin (first step of synthesis), cholesterol is used to produce Vitamin D3 using ultraviolet B radiation from the sun. However, Vitamin D3 is still in its inactive form at this time. Then, two different enzymatic steps must take place to allow Vitamin D3 to become active.
First: Vitamin D is released from the skin (while bound to Vitamin D Binding Protein) and is transported to the liver and internalized by hepatocytes (liver cells) and in the liver it becomes 25 hydroxy Vitamin D3 [2], the major circulating form of Vitamin D3 and the most common surrogate marker (the blood centers normally check this biomarker when you get bloodwork done). The reason this is usually measured in blood tests is because it has a longer half life and a higher concentration than the active form (1 alpha, 25 dihydroxy Vitamin D3)- we discuss this now.
Then, 25-hydroxy Vitamin D3 is released from the liver, transported on the Vitamin D3 Binding Protein to the kidney, where 1 alpha, 25-dihydroxy Vitamin D3 is formed. This is the final (biologically active compound) known as “Vitamin D3” [2] [3] [4]. Now, let’s get to the meat of this article. The reason we find the testes so interesting for studying Vitamin D3 is because we find all Vitamin D3 metabolic enzymes and receptors inside the testes themselves!
Thus, we hypothesize that Vitamin D3 could be locally produced in the testes (although this research is ongoing as we speak). The testes are actually super cool- much cooler than you think- you know how Testosterone is produced using Luteinizing Hormone through LH pulsatile action? Guess what! There are other ways to synthesize testosterone. How?
- Paracrine Functions
- Autocrine Functions
You do not need to worry about these terms. Just know that signals provided by growth factors and cytokines (within the testes) can execute these functions and thus produce Testosterone. Due to these facts, testes have testosterone concentrations that are 100x higher than those circulating in the serum. Interestingly, most sperm production (spermatogenesis) occurs through these functions.
CAN VITAMIN D FIX LOW T (+ HOW TO DO A PROPER EXPERIMENT)?
Takeaway first: The effect of Vitamin D3 on testosterone production is still debated [1]. This is due to the (so far) inconsistent results of both animal and human studies. What makes things worse is that there aren’t many human studies available to analyze and interpret. Here are the main problems with the studies so far:
- Sample Quality
- Statistics
- Controls, Confounding Factors
Let me speak about some general principles so you understand why some articles suck and why some are worth the read. I want you to be fully confident when it comes to your knowledge about your own body, physiology and what the science tells us about it. So, one by one…
Sample Quality
Some samples are either not completely random (there is some inherent bias) or they are not relevant. For instance, as I covered in depth in the “Nuts Article”, you cannot read a paper about PCOS (polycystic ovary syndrome) and believe that it somehow relates to you. Here I am assuming you’re not a woman with PCOS. If you are, email me – I would love to know how you got a hold of my site. So, the sample’s age, gender, health condition and other important factors must relate to YOU.
Statistics
Some papers get away with goofy statistics and this is why they (usually) get rejected (but not always unfortunately). For example, if something is “significant,” the “P Value” needs to be below 0.05. But, some authors claim big results with barely significant p values. If you get significance in your results BUT the p value = 0.04, there is marginal statistical significance. You need to be careful of any sneaky, pesky researchers trying to convince you of false information.
Controls and Confounds
Controls are probably the most important concept when it comes to doing a proper science experiment. “Double blind” simply means that I, as the scientist analyzing the data, would NOT know which participant took what. I would be blind to that. In fact, I would hire a lab to do everything- the experiments, analysis, design, etc… and I would supervise them to make sure the questions we are asking are answered fully and without bias.
So, controls are crucial. When not done properly, we lose. We don’t like to lose. What about confounds? A confound is a variable which gets in the way of proving a point. The factors you cannot (and did not) control properly become your confounds, or confounding factors. Got it?
So What About Vitamin D3 and Testosterone Then, What’s Up With That?
Seven studies [6] [7] [8] [9] [10] [11] [12] have shown that there is No Significant Correlation between 25-hydroxy Vitamin D3 and testosterone levels in men. One study (out of so many conducted) [13] found a significant influence (correlation) between Vitamin D3 and T-levels (and the experiment was done well). This may be rather surprising (and maybe shocking) to you- the fact that there are only a few studies like this. Here is even more shocking news man:
Studies find (over and over, not a fluke) consistently that there is a significant link between Vitamin D3 and SHBG levels [8] [9] [10] [13]. Yes.
That’s right. Vitamin D3 and SHBG! Correlated. Linked.
Wow.
From this, it is obvious that Vitamin D3 may have a NEGATIVE effect on bioavailable (and free) testosterone. How crazy is this man? I know dude. Remember, it’s Vitamin D3 supplements that show this effect in these studies. It’s not natural Vitamin D production from sunlight exposure.
Indeed, it has been proposed that Vitamin D3 may be negatively correlated with Free Testosterone [14]. This study actually found that free testosterone was 6% higher in men who had vitamin d3 < 25 nmol/L (on the low end) than men who had vitamin d3 > 75 nmol/L (normal level).
Then we have studies that show no difference (no correlation) between free, total testosterone, SHBG and Vitamin D3 levels. Of course there are also studies that show a positive and significant correlation of Vitamin D3 with free and total testosterone [15] [16] [17] [18] [19]. If we focus on these studies only, it makes sense to religiously consume our Vitamin D3 supplements.
Now the question is, who do you trust?
Now, Some Options For You To Choose From
There are several potential conclusions we can draw from what we have learned and the following practical actions can be taken, assuming our goal is to optimize testosterone levels and nothing else…
Option 1: Continue to take Vitamin D3 Supplementation if you are deficient but do not overdo it or ever let it go to toxic levels. This happened to me once. Now my levels are optimal, but a couple of years ago I overdid it. If you take too much and are not monitoring and checking your blood work every 3 months, you will not know how to adjust your supplementation dosages. Everyone’s body responds differently due to bioavailability, absorption, etc…
Option 2: Stop taking Vitamin D3 altogether and just get enough sunlight so your body itself creates natural (and most raw and physiological form of) vitamin D. If you live in a climate without much sunlight, move! (I know this may not be practical but still worth considering). This option is valid if somehow the synthetic (non-sunlight based) Vitamin D supplementation is the actual issue- unlikely. Unfortunately, we do not have many (or any for that matter) studies which study how sunlight exposure (and increases in natural vitamin D production) affect T levels. This should be done.
Option 3: Just believe the studies which show a positive correlation and ignore the studies which show a negative one (or vice versa). This is a bad idea because it’s essentially cherry-picking.
Option 4: Take the supplement in moderation and monitor your body closely. Member hardness, bedroom confidence, drive, energy, confidence, muscle mass, visceral fat, sleep quality, etc… and get your blood tests done every 3-6 months. Adjust based on this. Vitamin D3 is important for so many physiological processes and being deficient is just NOT AN OPTION.
I choose Option #4. But how much should you take?
Vitamin D Dosage Recommendations and Procedure?
Turns out, they’ve done a nice study comparing 2,000 IU vs. 5,000 IU of Vitamin D3 in patients with vitamin D deficiency [20]. The paper shows that it took 5,000 IU of Vitamin D per day for 3 months for these patients to have optimal Vitamin D3 levels (defined as 63.8 nmol/L). So, once I read this study, I was even more confident that taking 5,000 IU per day is totally fine, even though the “recommended daily requirement” by the USDA is way below that.
My Story
When I started my journey of boosting testosterone on November 24th, 2014 (more than 4 years ago to date, my levels were comparable to the testosterone of an 82 year old man), my Vitamin D3 levels were 31 nmol/L (with the optimal levels being 75-250 nmol/L). Today, my blood work shows 82 nmol/L (and currently I have superman testosterone levels (Free Testosterone of 16.5 ng/dl and bioavailable testosterone is 383.5 ng/dl, 50% of my Total T!), a term used to define T levels that are above the reference range + in the top 1% of all men). So, I can say with confidence that a Vitamin D3 reading ~ 82 nmol/L is good enough for superman testosterone levels.
In Conclusion: What should you do?
Do your blood work first and take a look at what the reference range is for your blood test center (every blood center varies due to testing procedures, the sample size of men who were measured in the past, the age ranges, etc…). Let’s hope the center you use is a good one.
If you are…
DEFICIENT: If your levels are below the optimal reference range (it will clearly show up as “L” for Low or “deficient” in the reading), begin taking 10,000 IU/day of Vitamin D for one entire month (see pictures of Athletic Greens and Thorne above). From your experience, if your body is sensitive to supplements (I have a few students inside the academy like this), take 5,000 IU/day of Vitamin D from now on (10,000 IU/day may be too much for you body to handle all at once). Take it with your meal (and preferably right after when you have dietary fat inside your system to help with absorption of Vitamin D3).
If you live in an area where there is sunlight, get 20-30 minutes of full body (be naked if possible) sunlight exposure everyday (10-15 minutes front, 10-15 minutes back). This will be more beneficial for you than the supplements themselves. If you are getting sun around noon (generally the best time to get the highest production of vitamin d inside your body), then you do not need to take supplements, as natural vitamin d production is enough. Do this everyday. If you miss a day, take 5,000 IU of Vitamin D3 that day (if your body cannot handle 10,000 IU/day) or take 10,000 IU that day if your body generally does well with supplementation and if you are chronically low.
I will not advise you on sunscreen, suntan lotion, oils, bla bla bla because I am not an expert on this topic, and although I know a lot about it, I cannot comment here since there are too many products available in the market. I will say this however about my personal experience. I do not ever use oils, because oil does not mix well with intense heat- it can burn the oil on your body and now your skin is like a frying pan and eggs are being cooked on it. No good. I have used aloe vera (very good for skin) in the past during my sunlight exposure or some organic, natural product with an SPF that’s optimal for your skin type.
Here’s what SPF is: let’s say your skin gets red and starts to burn after 10 minutes in the sun. An SPF (the “SPF” number is stated on the sunscreen product) of 30 will provide 30x the protection (so 300 minutes or 5 hours before your gets red, assuming it does not touch water or something that may remove some of the sunscreen).
So, my skin gets red after 30 minutes in the sun. So, if I want to stay in the sun for 2-3 hours, I would need an SPF of 50 (150 minutes or 2.5 hours). I can also use an SPF of 15 and reapply every 45 minutes to an hour. Make sense? Generally, SFP of 30 or greater is recommended by most dermatologists (and the American Academy of Dermatology).
If you are at…
NORMAL LEVELS
Get sunlight exposure (as described above)- just do it in moderation because we do not want to develop skin cancer or other diseases associated with too much sunlight exposure to the skin (remember, we killed the ozone layer :’( and now we suffer). If you cannot get sun that day, stick to 5,000 IU of vitamin d supplementation per day. If you are normal, and have never taken supplementation and are not suntanning regularly, then continue to do what you do. You do not need to worry about correcting your Vitamin D levels if they are already normal. As a general rule (heuristic), be a minimalist in supplementation, and stay completely away from synthetic (made in a laboratory) supplements. This is important. Stick to 100% natural, organic stuff. Your body is beautiful and valuable- take good care of it.
I cannot go into too much details and specifics in regard to sunlight exposure, because as I said earlier, it would depend on where you live, your levels, your Low T symptoms (if any exist) and other metrics associated with your quality of life, such as energy levels, primal drive, bedroom performance, confidence, sleep quality, etc… Also note that Vitamin D is damn important since it plays a role in a plethora of our physiological processes.
HIGH
According to the literature and blood test center metrics, it is possible to have toxic (too high) levels of Vitamin D. In fact, when I increased my dosage to 20,000 IU/day a couple of years ago (another one of my self-experimentation craziness), my vitamin d3 reached toxic levels (240 nmol/L). This would not be considered toxic according to some reference ranges (remember, all depends on the center you go to), but the center I used (in Montreal, Canada) advised that I reduce my supplementation dosage, and I did. I have not had a single client with vitamin d3 that is too high (usually it’s very low) so I will not spend too much time on this section. Takeaway: if your vitamin d3 levels are too high, STOP taking it for a month or two and then maintain your supplementation at 5,000 IU/day (or just get some sun). You do not need more than this.
