Testosterone is a hormone that’s responsible for many things in men. It regulates growth, sexual function, and testosterone production.
Testosterone supplements can help boost testosterone levels, which has been shown to increase not only muscle mass but also bone density and general energy levels.
Men who take testosterone supplements should still see their doctor regularly and monitor the testosterone levels in their blood with regular blood tests.
Why men should pay attention to their testosterone level
Testosterone is a hormone that is essential for both men and women, but the role of testosterone in men is more significant. This is because men have more testosterone than women.
Testosterone is good for your health. It makes you stronger, helps you lose fat, and is vital for male sexual health.
Testosterone levels go down in men as they get older. There is also concern that there are lower testosterone levels in the United States. These problems may be related to health habits and lifestyle choices.
Many supplements can help with your testosterone levels. For example, some supplements can increase testosterone or related hormones. Or some supplements prevent the body from converting testosterone into estrogen.
Which one is good for you? The following are the best testosterone-boosting supplements that you should try.
Ashwagandha is a herb used in ancient Indian medicine. It is also known as “Withania somnifera.”
Ashwagandha is used to help a person’s body do a better job of handling stress. It also helps with anxiety.
A study tested ashwagandha’s benefits on sperm quality in men with infertility. After taking 5 grams of ashwagandha for 3 months, the participants had testosterone levels that were 10-22% higher. As a result, 14% of the people’s partners became pregnant.
In another study, ashwagandha shows that it can help with exercise, strength, and fat loss. It also boosts testosterone levels.
Ashwagandha root has been shown to help people with higher levels of stress. It might do that by reducing the stress hormone cortisol.
Tribulus Terrestris has been used for hundreds of years in traditional medicine. As a result, scientists have been looking at how it affects testosterone levels and male health.
Research shows that it can increase testosterone levels in animals, but it does not seem to have the same effect on humans.
However, some research suggests increasing sexual desire, function, libido for men and women.
Fenugreek is a popular herb that can help you with sexual function. People studied fenugreek in 2011. The study showed that fenugreek helped people have better sexual function and quality of life.
The researchers gave 60 healthy adults, age 25-52, either 600 mg of fenugreek or a placebo pill every day for 6 weeks. At the end of this time, they found that people who took the fenugreek had more strength than those who took the placebo.
Furthermore, people who wrote about fenugreek extract in 2020 said that it could make your testosterone levels go up.
Vitamin D is made by your body when you are in the sun. So, people who don’t get as much sun will have low levels of vitamin D. In its active form, it works like a hormone in your body, and some people say it’s essential for male sexual function.
Vitamin D is vital for your health. Studies show that it can improve your health, including testosterone levels. For example, one study found that people who spend more time in the summer sun had higher vitamin D and testosterone levels.
To get more vitamin D, try to spend time outside in the sun. You can also take 3,000 IU of vitamin D3 daily and eat foods high in vitamin D.
Ginger is a common spice and has been used for centuries in alternative medicine. It appears to have many possible health benefits, such as reducing inflammation and cholesterol levels. In addition, one study has shown that ginger may also boost testosterone levels in rats.
In a study, researchers found that ginger helped increase testosterone in rats. The rats with diabetes were given ginger for 30 days, and it made their testosterone go up, and the luteinizing hormone went up too.
In one study, the rats’ testosterone levels increased a lot. Another team gave more ginger to the rats, and they found that their testosterone level also increased.
In a study, 75 men with infertility took a ginger supplement every day for 3 months. As a result, they had more testosterone and luteinizing hormones.
When scientists researched sperm health, they found many improvements. They found that the sperm count increased by 16%.
More research is needed on how ginger might boost testosterone. Still, consuming ginger is safe, and it may provide other health benefits.
Zinc is an essential mineral for your body. It helps make things like proteins, enzymes, and hormones.
A study found that zinc is related to men’s sexual health. Low levels of zinc can affect a man’s sex hormones and fertility. In 2018, the authors of a review said this.
One study suggests that men with low testosterone levels can benefit from taking 220 mg of zinc twice a day for 1-4 months.
DHEA is a hormone that is mainly made by the adrenal glands. It balances testosterone and estrogen levels. Some people take DHEA, which is an anabolic steroid, to boost their testosterone levels.
As people age, their testosterone levels can decrease. So taking DHEA supplements may boost those levels more than usual. But the results are mixed. Some studies find a difference, and some do not.
DHEA is a hormone that may affect testosterone levels and athletic performance. Therefore, the use of DHEA in professional sports is banned.
Some people who are low in DHEA or testosterone might also benefit from using this supplement.
D-Aspartic acid is a natural chemical that can help people who have low testosterone.
Research suggests that testosterone pills work by making the body make more follicle-stimulating hormone and luteinizing hormone. These hormones make Leydig cells in testes produce more testosterone.
Another study found that taking D-aspartic acid for 1 week and a half may increase the production of luteinizing hormone and testosterone. It may also help them move around the body better.
It may help make sperm better. One study gave D-Aspartic Acid to men who had terrible sperm production. As a result, their sperm count doubled, from 8 million sperm per mL to 16 million sperm per mL.
In 2013, a group of men with healthy testosterone levels followed a weight lifting routine. Half of the group took 3 grams of D-aspartic acid each day. All the participants reported increased strength and muscle mass, but no one who took the D-aspartic acid experienced increased testosterone.
A study from 2017 found that people’s testosterone levels did not go up after taking D-aspartic acid. But, unfortunately, neither did their weightlifting performance.
Research published in 2020 found that 3 grams of D-aspartic acid do not affect testosterone levels in humans, while taking 6 grams appeared to reduce its levels. But, overall, the research on whether D-aspartic acid can help people with low testosterone or impaired sexual function is inconclusive.
Testosterone is vital for men’s health. It is needed for sexual health and body composition. A few supplements can help you make more testosterone, but most of them have not been researched enough to say if they work.
Some supplements will give you good benefits. But many of them will only work if you have a problem with fertility or low testosterone levels. Some people who often diet or compete in sports might benefit from these supplements because they can get too little testosterone because of their strict routines.
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