Men's testosterone levels drop substantially with age. Research shows that 39% of men aged 45 and older have low serum total testosterone. Testosterone production drops to about half its normal level by age 80. This natural decrease raises important questions about when to take testosterone supplements to maximise effectiveness and support healthy hormone levels.
The right timing of testosterone supplements plays a big role in their effectiveness. Proper timing becomes especially important for older men since it affects how well the body absorbs and uses these supplements. Natural testosterone levels peak in the morning, which makes this time ideal for some supplements. Other supplements might work better taken at night. Testosterone plays a vital role in men's health and affects everything from sexual function to muscle mass, mood, and energy levels .
Men over 60 who show signs of low testosterone need to pay special attention to supplement timing. Research associates low testosterone levels in older men with weaker muscles, more body fat, insulin resistance, and decreased cognitive function . The right supplement timing can boost benefits and help tackle these age-related issues more effectively.
Understanding Testosterone Rhythms in Older Men and When to Take Testosterone Supplements
Men need a better understanding of hormone patterns to get the most from their supplements as their testosterone levels change with age. Women experience a sudden change during menopause. Men's testosterone levels drop slowly, and this affects how well supplements work.
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How testosterone levels change with age
Most men don't realise their testosterone starts dropping earlier than expected. Research shows that serum testosterone levels begin to drop around age 35 [1]. This drop follows a pattern. Total testosterone decreases by 0.4-1.6% each year [1][2]. Free and bioavailable testosterone (the forms your body uses most) drop faster at 1.3-3% yearly [1].
The numbers paint a clear picture as men get older:
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All but one of these men over 60 have total testosterone below normal [2]
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Half of all men over 80 show this drop [2]
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About 10-25% of older men have testosterone levels low enough to need treatment [3]
This happens because ageing affects the whole hormone system. The hypothalamic-pituitary-gonadal axis that controls testosterone production changes [1]. The testes become less sensitive to hormones. Their Leydig cells (which make testosterone) don't respond as well to luteinizing hormone [1][4].
The role of circadian rhythm in hormone production
Your body doesn't make testosterone at the same rate all day. It follows specific patterns that help determine when to take testosterone supplements:
Testosterone production follows daily (circadian) and multiple-times-daily (ultradian) rhythms [5]. Young, healthy men have peak testosterone levels early in the morning. These levels drop through the day [6][4]. Morning levels can be 20-25% higher than evening levels [7][6].
Sleep plays a vital role in this pattern. Testosterone starts increasing when you fall asleep, whether it's day or night [7]. Young men's testosterone peaks during their first REM sleep and stays high until they wake up [7]. This explains why magnesium supplementation might help testosterone levels by improving sleep.
Your body releases testosterone in bursts about every 90 minutes [6][4]. These complex patterns help maintain hormone function throughout life.
Why timing matters more after 60
The natural rhythm of testosterone changes as men age. This makes supplement timing more important after 60:
The difference between morning and evening testosterone levels gets smaller with age [6][8]. A 30-year-old man's afternoon testosterone might be 73-76% of his morning levels. For a 70-year-old, afternoon levels might reach 86-89% of morning levels [6].
This flatter daily testosterone curve matters. One study found that half the men with low testosterone in the afternoon had normal levels in the morning [6]. Older men have limited natural testosterone changes, so taking supplements at the right time becomes more important.
Poor sleep quality, common in older men, affects testosterone production [7][6]. Men over 60 with normal BMI who sleep more than 9.5 hours have higher testosterone levels [5]. This connection between sleep and testosterone explains why adaptogenic herbs like Ashwagandha often help support testosterone levels by improving sleep.
Doctors recommend morning testosterone testing (between 7:00-11:00 am) after fasting overnight to get accurate results [7][1]. Older men might have more flexible testing times since their daily hormone changes aren't as dramatic [6].
Morning vs Evening: When Should You Take Testosterone?
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The way you time your testosterone supplements can make a big difference in how well they work, especially if you're over 60. Your body's natural hormone patterns and daily routine play a vital role in finding the right schedule.
Benefits of morning supplementation
Your testosterone levels follow a specific daily pattern - they peak in the morning and drop as the day goes on [1]. This natural rhythm makes a strong case for taking supplements in the morning:
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Natural peak timing: Morning doses work best with your body's own hormone patterns [8]
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Better absorption: Your body tends to absorb and use testosterone treatments more effectively in the morning [8]
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Natural feel: Your body responds better because it matches its natural testosterone rhythm [8]
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Daily energy boost: Supporting your natural testosterone peaks helps boost your energy and metabolism for the day [6]
Men who sleep regularly get the most out of morning supplements. But these benefits might not work as well if you work nights or have irregular sleep patterns that throw off your natural testosterone rhythm [1].
Evening dosing: pros and cons
Morning doses match your natural rhythm better, but taking supplements in the evening has its own good and bad points:
Pros:
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Some people sleep better [6]
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Any drowsiness happens while you're asleep [8]
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You might feel more energetic the next day [8]
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Your testosterone stays steady throughout the day [6]
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Your muscles recover and repair better during sleep [6]
Cons:
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It doesn't match when your testosterone naturally peaks [8]
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Some men say it doesn't feel quite right [8]
Doctors have found that there's no single perfect time that works for everyone [8]. You'll need to find what works best based on your schedule, job, and how your body responds—something you should figure out with your doctor.
How sleep and cortisol affect timing
Sleep plays a huge role in testosterone production. Most of your daily testosterone release happens while you sleep [9]. This makes sleep quality key in deciding when to take supplements.
Poor sleep hits your testosterone levels hard:
- Lower overall testosterone: Just one week of sleeping only 5 hours can cut your daytime testosterone by 10-15% [9]
- Changed patterns: Your natural testosterone patterns can get thrown off if you work shifts or sleep irregularly [1]
- Age matters: Older men's morning testosterone depends on how long they sleep [9]
- Sleep-driven increases: Young men's testosterone starts rising when they fall asleep and peaks during their first REM cycle [10]
Research shows that when you sleep matters more than how long you sleep for testosterone production [10]. This explains why taking magnesium before bed helps some men boost their testosterone.
Older men who have trouble sleeping due to stress might benefit from herbs like [Ashwagandha](https://goldmanlaboratories.com/blogs/blog/ashwagandha-testosterone-stress-men-60). These can help control cortisol levels and improve both sleep and testosterone production.
You need to find your own best time for taking testosterone supplements. Your personal schedule, sleep patterns, stress levels, and lifestyle should guide your choice. The key is to stick to your chosen time—morning or evening—to keep your hormone levels steady and avoid ups and downs [8].
How Nutrient Timing Affects Testosterone Supplementation
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The way nutrients work in your body plays a bigger role in testosterone supplementation than just when you take them. Men looking to optimise their hormone levels through proper nutrient timing need to understand how different supplements interact with their body's systems.
Fat-soluble vs water-soluble nutrients
Your body processes two main types of vitamins in testosterone supplements quite differently:
Fat-soluble vitamins (A, D, E, and K) get absorbed into your body's fat tissue and liver, where they can stay for up to 6 months [1]. Your body needs dietary fat to absorb these vitamins properly and stores them in tissues until needed [11]. Vitamin D stands out because it plays a vital role in testosterone production and works best when taken with meals rich in healthy fats.
Water-soluble vitamins include the B-complex vitamins and vitamin C [1]. Unlike fat-soluble nutrients, these vitamins dissolve in water and don't stay in your body long-term [12]. Your body needs a daily supply of water-soluble vitamins as they quickly enter your bloodstream, and you lose any excess through urine [1].
This basic difference explains why you might need to take vitamin B supplements more often than fat-soluble nutrients to maintain optimal testosterone support.
Why timing matters for absorption
Your meal timing substantially affects how well testosterone supplements get absorbed and become available to your body. Research shows that taking testosterone undecanoate without food leads to poor absorption, while taking it with food improves its availability [10].
The fat content in your meals directly affects how well supplements work. Studies reveal that:
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Meals with less than 5g of fat don't provide enough support for testosterone absorption [10]
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A typical meal with about 19g of fat helps increase blood testosterone levels effectively [10]
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Adding more fat beyond 19g doesn't improve absorption further [10]
This information helps men over 60 especially, since their digestive system might not work as well as it used to. Taking fat-soluble testosterone-supporting nutrients with breakfast or dinner (with healthy fats) gives the best results.
Magnesium, another key mineral for testosterone production, delivers better results when taken before bed because it helps improve sleep quality, as discussed earlier.
Common mistakes with supplement timing
Even the best testosterone supplements might not work well if taken incorrectly. Research points to these common timing mistakes:
- Inconsistent application timing – Taking testosterone supplements at random times creates uneven hormone levels [8]. Picking a specific time matters less than sticking to the same schedule every day.
- Taking fat-soluble supplements on an empty stomach – This reduces how much your body absorbs. Studies show that people who took testosterone undecanoate without food had "low to negligible" blood levels compared to much higher levels when taken with food [13].
- Showering or swimming too soon after topical application – Washing too quickly after applying testosterone gel products reduces absorption. You should wait at least 2 hours before washing the area [8].
- Poor workout supplement timing – Multi-ingredient performance supplements (MIPS) work better when taken after exercise instead of before to protect muscle and support hormone response [6].
Combined with proper natural remedies for male andropause, the right supplement timing can substantially improve results for men dealing with age-related testosterone decline.
Timing Specific Supplements for Maximum Effect
The right time to take testosterone supplements can make a big difference in how well they work. Each supplement has its own sweet spot that can help boost testosterone levels more effectively.
Vitamin D: best time to take it
The "sunshine vitamin" plays a direct role in making testosterone and needs the right timing. Your body needs dietary fat to absorb vitamin D properly into your bloodstream. Most experts suggest taking vitamin D supplements with your morning meal because of how it works with your body's natural patterns.
Morning benefits:
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Works with your body's natural vitamin D production (which happens during daylight hours)
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Helps balance your hormones throughout the day
Taking vitamin D with breakfast gives you another big advantage—better absorption. Research shows that vitamin D absorbs best when you take it with high-fat foods [14]. A healthy breakfast with eggs, avocado, or nuts creates perfect conditions to get the most from your supplement.
The most important thing is to keep taking them at the same time each day. You'll maintain good blood levels to support testosterone production as long as you take vitamin D with foods containing fat.
Magnesium: why bedtime works best
Magnesium stands out among testosterone-boosting minerals, especially when you take it before bed. Studies show that magnesium supplements boost both free and total testosterone levels whether you exercise or not [15].
Taking magnesium at bedtime works great because:
- It helps you sleep better, which helps make more testosterone
- Your muscles recover better overnight
- It keeps cortisol in check, which can get in the way of testosterone
Scientists found that giving 10 mg of magnesium for each kilogramme of body weight led to higher testosterone levels [15]. This link between magnesium and testosterone matters even more for older men, with studies showing a strong positive connection (β ± SE, 34.9 ± 10.3; p = 0.001) [16].
Magnesium also helps testosterone production indirectly by helping your body absorb and activate vitamin D [17].
Zinc: morning or night?
The best time to take zinc depends on what feels right for your stomach and daily schedule. This mineral helps make testosterone by supporting Leydig cell function and testosterone production [18].
Men over 60 should think about these tips to absorb supplements:
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Take zinc early in the day with a light snack to avoid upset stomach
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Keep zinc separate from high-calcium meals that can block absorption [9]
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Take it in the morning if you want more energy
Zinc gluconate works best on an empty stomach—about one to two hours before eating [9]. But larger doses might upset your stomach, so taking it with food is fine if needed.
Adaptogens: timing for stress and energy
Ashwagandha and other adaptogenic herbs work well with regular testosterone supplements by helping control stress hormones that can lower testosterone.
The best time to take adaptogens depends on what you want:
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Morning use: Gives you energy, focus and helps handle daily stress
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Evening use: Calms your nerves, reduces cortisol and helps you sleep better
Men dealing with low testosterone and ongoing stress often do better taking adaptogen doses throughout the day. This helps keep stress hormones steady while supporting your body's natural testosterone rhythm.
Your testosterone supplement schedule should match your personal needs and daily routine. These proven timing guidelines for key testosterone-supporting nutrients can help you get the best results, especially if you're over 60 and noticing age-related hormone changes.
With Meals or Empty Stomach? What Science Says
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The success of testosterone supplementation depends on more than just taking pills - food plays a crucial role in determining whether these supplements work. Research shows significant differences in how well your body absorbs testosterone based on whether you take it with food or not.
How food affects testosterone absorption
Research proves that food significantly changes how well your body absorbs testosterone supplements. Clinical studies show that testosterone undecanoate (TU) barely gets absorbed on an empty stomach, but its bioavailability increases dramatically with meals [10]. This happens because TU molecules mix with chylomicrons (fat-carrying particles) during digestion. These particles help testosterone bypass liver metabolism and enter the bloodstream through the intestinal lymphatic system [10].
The data speaks for itself. Maximum serum concentration of testosterone undecanoate reached just 0.67 ng/ml without food, compared to 10.7 ng/ml with food—sixteen times higher [19]. The area under the plasma concentration-time curve measured only 5.37 ng·hr/ml while fasting, but jumped to 56.4 ng·hr/ml after eating [19].
Supplements that require food
Each testosterone supplement interacts differently with food. Fat-soluble supplements need dietary fat to work properly. Research points to specific fat thresholds that work best with testosterone supplements:
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Meals with less than 5g of fat don't allow proper absorption [10]
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About 19g of fat creates perfect conditions for testosterone uptake [10]
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Adding more fat beyond 19g doesn't help absorption further [10]
This explains why doctors and manufacturers stress that you should take testosterone undecanoate preparations "with meals" [19]. The evidence leaves no doubt - food intake matters for proper absorption.
Supplements better taken on an empty stomach
While testosterone undecanoate needs food, other testosterone-supporting supplements might work better at different times. The best timing depends on specific ingredients and formulations:
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Stimulant ingredients should be taken earlier to avoid sleep problems [20]
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Most people take testosterone boosters after meals rather than on an empty stomach to avoid stomach upset [20]
Men over 60 who want the best results from testosterone support should pay attention to timing their supplements with meals. Taking supplements at consistent times each day with appropriate meals helps achieve optimal results.
Creating a Sustainable Testosterone Supplement Routine
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Setting up an effective when take testosterone supplements routine needs more than knowing the best timing—you just need an eco-friendly approach that fits your lifestyle. A consistent supplementation strategy makes the difference between average results and real hormone optimisation.
Splitting doses throughout the day
Breaking down your testosterone supplementation into smaller, frequent doses has clear advantages. Some patients split their weekly dosage into two injections (e.g., 50 mg twice per week) to keep testosterone levels steady with fewer ups and downs [21]. This method, known as "microdosing," uses the smallest effective dose that works.
Daily microdosing of testosterone matches your body's natural hormone production patterns. Traditional dosing creates big swings in hormone levels. Microdosing keeps levels steady with small changes between highs and lows [22]. This steady approach works really well for older men whose natural hormone patterns have already levelled out.
Building habits that stick
Supplements only work when they become part of your daily routine naturally. Patients who switched to daily microdosing saw better overall wellbeing and preferred it over less frequent injections [22].
Here are some practical tips:
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Connect supplements with your daily activities (like meals or teeth brushing)
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Set up digital reminders or use pill organisers
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Keep supplements where you'll see them
Taking supplements daily helps you stay on track. It turns supplementation from an occasional hassle into a smooth part of your morning routine [22]. This regular schedule helps especially with natural remedies for male andropause.
Avoiding timing conflicts with other medications
The best time to take testosterone supplements depends on your other medications. Some medications can boost or block testosterone absorption or how your body processes it.
To avoid conflicts:
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Keep a complete list of your medications and supplements
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Ask your healthcare providers about possible interactions
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Space out testosterone supplements and medications through the day
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Think about how magnesium and vitamin B timing affects your hormone support
Tracking your response over time
You need to monitor testosterone supplementation results regularly. Blood tests every 8-12 weeks help adjust your ideal dose and keep you on track [21]. Besides lab work, noting improvements in energy, focus, and overall wellbeing shows if your supplement timing testosterone schedule works best.
Ashwagandha and similar adaptogenic herbs might need different tracking methods since their effects build up slowly instead of causing quick hormone changes.
Conclusion
Knowing how to time testosterone supplements is a vital factor for men over 60 who want to maximise their hormone support. Natural testosterone rhythms change as you age. This creates unique timing needs. What helps younger men might not give the best results to those dealing with age-related testosterone decline.
Your best time to take supplements ended up depending on personal factors. Morning supplements arrange with natural testosterone peaks. Night dosing might help you sleep better and recover faster. On top of that, the type of supplement plays a most important role—vitamin B supplements work best with morning meals, while magnesium shows better results at bedtime.
Food makes a big difference in how well your body absorbs supplements. Your body needs dietary fat to process fat-soluble supplements. About 19g of fat creates perfect conditions to absorb testosterone. Taking supplements with the right meals can make them sixteen times more effective than taking them on an empty stomach.
The timing doesn't need to be perfect, but consistency matters more. Taking supplements at the same time each day helps keep hormone levels stable. This becomes especially important when you have natural testosterone levels that flatten with age. Adaptogenic herbs like Ashwagandha work well with regular testosterone support and help control stress hormones that can lower testosterone production.
Your experience to better testosterone levels needs patience and personal attention. Each person's body reacts differently based on lifestyle, sleep patterns, and health conditions. You should track your progress through measurements and how you feel to adjust your supplement schedule.
Men with low testosterone symptoms need an all-encompassing approach beyond just timing. Natural remedies for male andropause give the best results when combined with proper nutrient timing, good sleep, stress management, and regular exercise. This complete strategy builds the strongest foundation to maintain healthy testosterone levels in later years.
Key Takeaways
Understanding optimal timing for testosterone supplements can significantly enhance their effectiveness for men over 60 experiencing age-related hormone decline.
• Morning supplementation aligns with natural testosterone peaks - Take supplements between 7-11am to work with your body's circadian rhythm for maximum effectiveness.
• Fat-soluble supplements require 19g of dietary fat for optimal absorption - Taking testosterone supplements with meals increases bioavailability up to sixteen-fold compared to fasting.
• Magnesium works best at bedtime whilst vitamin D should be taken with morning meals - Different nutrients have specific timing requirements based on their properties and effects.
• Consistency matters more than perfect timing - Taking supplements at the same time daily maintains stable hormone levels, especially crucial as natural fluctuations flatten with age.
• Split doses throughout the day for steadier hormone levels - Microdosing approaches create fewer peaks and valleys, mimicking natural physiological patterns more effectively.
For men over 60, proper supplement timing becomes increasingly important as natural testosterone rhythms diminish. Combining evidence-based timing strategies with quality sleep, stress management, and regular monitoring creates the strongest foundation for maintaining healthy testosterone levels during later life.
FAQs
Q1. Is it advisable for a 60-year-old man to take testosterone supplements? Testosterone therapy is not recommended for treating normal ageing. Unless you have a medical condition causing low testosterone, it's better to boost levels naturally through weight loss and resistance exercise.
Q2. What is the optimal time to take testosterone supplements - morning or evening? For men on testosterone replacement therapy, it's generally recommended to take the dose early in the day. This aligns with the body's natural hormone rhythms, potentially improving absorption and effectiveness.
Q3. How can a 60-year-old man naturally increase his testosterone levels? Combining aerobic and resistance training has been shown to boost testosterone production. Regular exercise also helps prevent common age-related diseases like heart disease and cancer.
Q4. Does the timing of testosterone supplements matter more for older men? Yes, timing becomes increasingly important for men over 60 as their natural testosterone rhythms diminish. Consistent supplementation at the same time each day helps maintain more stable hormone levels.
Q5. How does food intake affect testosterone supplement absorption? Food dramatically impacts absorption, especially for fat-soluble supplements. Taking testosterone supplements with meals containing about 19g of fat can increase bioavailability up to sixteen-fold compared to taking them on an empty stomach.
References
[1] - https://www.webmd.com/vitamins-and-supplements/fat-soluble-vitamins-vs-water-soluble-vitamins
[2] - https://pmc.ncbi.nlm.nih.gov/articles/PMC2544367/
[3] - https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/male-menopause/art-20048056
[4] - https://journals.lww.com/ajandrology/fulltext/2025/09000/regulation_of_testosterone_synthesis_by_circadian.3.aspx
[5] - https://mednexus.org/doi/10.1097/CM9.0000000000002466
[6] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8618318/
[7] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3955336/
[8] - https://www.boltpharmacy.co.uk/guide/can-i-use-testogel-at-night
[9] - https://www.performancelab.com/blogs/multi/the-best-time-to-take-zinc?srsltid=AfmBOoojTZjM0uFpsbo4j1qcUvOYQmid0zXfGZQWkpmzUvsLEEf4CUYu
[10] - https://pmc.ncbi.nlm.nih.gov/articles/PMC1859980/
[11] - https://www.vitabiotics.com/blogs/vitamins-and-supplements/what-are-fat-and-water-soluble-vitamins?srsltid=AfmBOoo13E7ChdqH_N7xtMGRwrDyxpmx8jy25XFoYXM05dB_QhATvPb8
[12] - https://www.bodylogicmd.com/blog/the-4-most-important-fat-soluble-and-water-soluble-vitamins/
[13] - https://pubmed.ncbi.nlm.nih.gov/12627930/
[14] - https://www.healthline.com/nutrition/best-time-to-take-vitamin-d
[15] - https://pubmed.ncbi.nlm.nih.gov/20352370/
[16] - https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2605.2011.01193.x
[17] - https://www.hims.com/blog/magnesium-testosterone
[18] - https://thedoctorspractice.co.uk/the-science-behind-vitamin-d-magnesium-and-zinc-natural-strategies-to-optimise-testosterone-levels/
[19] - https://accpjournals.onlinelibrary.wiley.com/doi/10.1592/phco.23.3.319.32104
[20] - https://www.dmoose.com/blogs/supplements/best-time-to-take-testosterone-booster-pill?srsltid=AfmBOopa-1F6rmSC2apdZUx8UInXjVKbOrioJb3fmzBYdOUAWN9rMNDa
[21] - https://advancedtrtclinic.com/testosterone-dosage-per-week-is-0-5-ml-enough-or-do-you-need-more/
[22] - https://themenshealthclinic.co.uk/microdosing-trt-the-future-of-testosterone-replacement-therapy/
