Lacking in the muscle department?
Low sperm count?
No sex drive?
You may have reduced testosterone levels and you might need a little boost.
That’s when supplement to increase testosterone comes in.
What is testosterone?
Testosterone is a hormone produced by the human body.
It is the primary sex hormone in men; however, women produce a tiny amount too.
Its role is more significant in men as it contributes to sexual health, fertility, muscle development, stimulation of sperm production, and fat loss.
It also affects the physical characteristics of man. [1]
Imbalance in testosterone levels
Average testosterone level ranges from 300-1000ng/dL. A variety of symptoms are observed in an individual having either high or low testosterone levels.
A low level of testosterone is responsible for:
- Infertility
- Reduced sex drive
- Low sperm count
- Enlarged breast
- Increased body fat
- On the other hand, too much testosterone led to early onset of puberty and increased body hairs in men; however, in females, it causes:
- Facial hair growth
- Deep voice
- Menstrual irregularities
- Male pattern baldness
- Acne
- Oily skin
- Changes in body shape
Supplements to boost testosterone level
Various supplements assert to increase testosterone levels. Some of these include:
- D-Aspartic Acid
- Ashwagandha
- Vitamin D
- Fenugreek
- DHEA
- Ginger
- Tribulus Terrestris
- Zinc
D-Aspartic Acid
D-Aspartic Acid an endogenous amino, occurring principally in the pituitary gland and testis. D-Aspartic Acid increases follicle-stimulating hormone(FSH) and luteinizing hormone (LH) levels, thereby stimulating the production of testosterone by Leydig cells in the testis to produce more testosterone. [2]
Ashwagandha
It is a small evergreen and ancient medicinal herb.
Ashwagandha grows in India, the Middle East, and parts of Africa. The root and berry are mainly used to produce medicine.
It can help the body manage stress and anxiety [12]. It also provides various other benefits for the brain and body.
Studies suggest that Ashwagandha may increase testosterone levels and sexual function.
Another study showed an increase in exercise performance, strength, and fat loss while boosting testosterone levels. [13].
Another study was conducted on men who received Ashwagandha for stress. It showed that they experienced higher antioxidant levels and better sperm quality. [14]
A recent study was conducted to look at the effects of Ashwagandha on several hormones in overweight men, including testosterone [15]. The study showed that the men who used the Ashwagandha showed a 14.7 percent greater increase in testosterone.
Available studies indeed show a clear link between Ashwagandha and increased testosterone levels in men.
There are various other health-related benefits of Ashwagandha:
- Ashwagandha reduces blood sugar levels through its effects on insulin secretion and sensitivity.
- A bioactive compound in Ashwagandha may have anti-cancer effects.
- It May help lower cortisol levels
- Ashwagandha may help reduce depression.
Ashwagandha is more potent when combined with black pepper as it improves our body’s ability to absorb vitamins and nutrients.
Vitamin D
Vitamin D is fat-soluble and is naturally present in some foods. Also. Vitamin D is produced endogenously when skin is exposed to UV rays from sunlight and triggers vitamin D synthesis.
When active, it functions as a steroid hormone. Increased vitamin D in the body may boost testosterone. [3]. It also essential for male sexual health and improves sperm quality.
Fenugreek
Fenugreek is a clover-like herb native to the Mediterranean region, southern Europe, and western Asia. Its seeds are used in cooking and medicine.
A study conducted in 2011 showed improvements in strength after taking the fenugreek supplements. [4]. Authors of a 2020 review also concluded that fenugreek extract can enhance testosterone levels. [5]
DHEA (Dehydroepiandrosterone)
DHEA is an endogenous steroid hormone primarily produced by adrenal glands, gonads, and the brain. It is involved in making male and female sex hormones within the body.
Some studies show that taking DHEA supplements can boost testosterone levels, especially as people age. [6]. However, mixed results are present on its effect on testosterone production.
Ginger
Ginger is a plant full of leaves and yellowish-green flowers. It is a common household spice that comes from the roots of the plant. It is also grown to use as a medicine. It seems to have many health benefits, such as reducing inflammation and cholesterol levels.
A study suggested a boost in testosterone level in rats after using Ginger. [7]. Studies on humans also showed that Ginger may increase testosterone levels and sperm count in men with infertility [8].
Tribulus Terrestris
It is an herb commonly known as Gokharu or puncture vine. It contains various chemical constituents that are medicinally important, such as flavonoids, flavonol glycosides, steroidal saponins, and alkaloids; therefore, it has been used for a long time in both Indian and Chinese medicine for the treatment of various kinds of diseases.
A study showed its effect on increasing testosterone in animals. Still, its impact on humans was not the same [9]; however, increased libido and enhanced sexual activity were observed [10].
Zinc
Zinc is an essential mineral naturally present in some foods contributing to many chemical processes in our body. Its effect on men’s sexual health and testosterone was found in studies. Zinc supplements in men with infertility and low testosterone showed positive results. [11]
CONCLUSION
Testosterone is a significant sex hormone in both men and women.
It is crucial in sexual health and is responsible for many physical characteristics, especially in males. Many symptoms are observed in case of imbalance in testosterone levels.
A variety of supplements are available that can boost testosterone levels. Different studies are conducted on most of this supplement.
Most of these have noticeable benefits in improving infertility, sexual quality, and testosterone levels.
These supplements also proved beneficial in individuals whose testosterone levels were significantly low due to stressful activity. [16]
Dads, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse! But I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).
— Christian Tanobey
