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Tag Archives: Boost Your Testosterone Levels

  • The Best Testosterone Boosting Supplements

    Testosterone is hands down the most anabolic hormone in the human body. It plays important roles in the metabolism of fat for energy, helps increase the production of bone, ligament, and tendon tissue, and of course, it also promotes muscle growth.

    With this in mind, if your testosterone levels are low, you are leaving gains on the table.

    Which is the reason why testosterone boosting supplements have become so popular amongst top level bodybuilders and weekend warriors alike.

    The Testosterone Dilemma

    When it comes to testosterone boosting supplements, there is strong rationale to suggest that they will not work for everyone.

    In fact, most of the science would indicate that they are most effective for people who have naturally low levels of testosterone. Within this, they appear to have a small positive impact on people with moderate levels of testosterone, and little to no impact on people with naturally high levels of testosterone.

    Which makes sense.

    I mean, if your testosterone levels are high, your body will not increase its levels beyond that upper limit because there is no real need to do so (even if you are taking testosterone boosting supplements).

    The thing I want to point out is that we are currently facing a testosterone dilemma.

    Over the last 50 years we have seen the testosterone levels of the population drop by around 1% per year. Just to be clear, I don't mean that the testosterone levels of individuals are dropping by this amount [1].

    I mean this in the sense that your average 30 year old male in 1991 would have had about 30 percent more testosterone than a 30 year old man in 2021 -- indicating that testosterone levels are decreasing at a population level.

    While this does not mean that you are sure to have low testosterone, it would indicate that your chances of having low testosterone are higher than expected -- and a testosterone boosting supplement might be a good way to cover all your bases.

    Best Testosterone Boosting Supplements

    Now, the key thing to know here is that not all testosterone boosters are created equal. There are a number of supplements out there that include a mix of ingredients that have very little research to support their use.

    As such, if you want to try a testosterone boosting supplement, you want to make sure that it contains some of the following ingredients.

    1.   Tribulus Terrestris

    Tribulus terrestris is a small leafy plant that is commonly referred to as “puncture vine” or “devil's thorn”.

    This distinct plant is found growing throughout parts of the Mediterranean, India, Vietnam, China, Spain, and Mexico. With this in mind, it has been used in traditional eastern medicinal practices to boost libido for centuries.

    Tribulus is quite unique because it contains two extremely bioactive compounds, being “saponins'' and “flavonoids”. These compounds interact with the body's endocrine system, causing changes in hormone secretion.

    As a result, supplementing with tribulus can increase testosterone secretion. Importantly, it appears to become more effective in those individuals who have naturally low testosterone levels [2] -- suggesting that it is the perfect option for the modern era.

    2.   D-Aspartic Acid

    D-Aspartic Acid (or DAA for short) is an amino acid variant that is found in very small amounts throughout your body.

    Although DAA is used in a number of different physiological processes, it is most well known for its impact on your neuroendocrine system -- where it can enhance the production of numerous growth factors and hormones.

    As such, DAA supplements have been shown to increase testosterone secretion, while also blunting the secretion of estrogen and cortisone [3] -- all of which creates a much better environment in the body for muscle growth.

    This makes it one of the most effective testosterone boosting compounds on the planet.

    3.   Horny Goat Weed

    Horny Goat Weed (or “Epimedium” if you are feeling scientific) is a small plant that has been used to boost libido in eastern countries for centuries.

    More recently, this unique plant has made its name as a supplement that can improve sexual performance, help treat erectile dysfunction, and even enhance mental health.

    Oh, and of course, it also has an impact on testosterone -- although it acts a little differently to many of the other compounds listed in this article.

    Instead, once it enters the human body, horny goat weed mimics testosterone without causing a reduction in natural testosterone secretion. This can improve strength and muscle growth without having a direct impact on your testosterone levels [4].

    While it may not technically fit the bill as a “testosterone booster” it is a core ingredient that should be in any testosterone enhancing supplement.

    4.   Tongkat Ali

    Togkat Ali is a plant found growing in Malaysian rainforests. Over the last few years it has managed to get the nickname “Malaysian Viagra” because of its potency with respect to erectile dysfunction, libido, and sexual performance.

    This malaysian plant contains a family of unique compounds known as “Quassinoids'', which interact with the body's reproductive and hormonal systems. In this manner, it has the ability to increase testosterone levels throughout the body.

    And given that there is research demonstrating that people who supplement with Togkat Ali while undergoing a weight training program gain more muscle than those who undertake the same program without the supplement [5], well, we can be certain it is effective.

    5.   Boron

    Boron is a naturally occurring trace mineral that is found all over the world.

    While it is extremely common in industrial settings where it is used to create things like fiberglass and ceramics, it has more recently been making its mark in the wonderful world of supplements.

    This is because once in the human body, it plays a key role in the production of various hormones, including testosterone.

    While boron is found in things like coffee, apples, and nuts, it is only found in small amounts. In fact, the average human is believed to consume a mere three milligrams of the mineral on a daily basis.

    However, supplementing with Boron to increase your daily intake has been shown to cause significant increases in testosterone [6] -- making it a fantastic option.

    6.   Maca Root

    Maca (or as it is known in scientific circles, “Lepidium meyenii”) is a type of vegetable found growing throughout Peru.

    With an appearance that is very similar to that of a radish or turnip, it has been eaten for centuries by Peruvian locals. But more important is the fact that the root of the plant is a known aphrodisiac, where it has been used to boost libido for centuries.

    This plant contains a compound called “macaridine” which has been shown to impact upon the function of your endocrine system, causing an increase in testosterone production. Within this, it can also reduce fatigue and improve energy, which is a nice bonus [7].

    While it is not the most potent option on this list, its effects on energy and fatigue make it a worthy addition to any test booster.

    Take Home Message

    It should be apparent that there are a variety of different supplements that have the ability to increase testosterone levels. Which, when we consider the global decline in testosterone we are seeing in modern day, could make them a worthy addition to your supplement regime.

    However, it is important to note that because many of these supplements interact with your endocrine system, you should seek advice from a medical professional before supplementation.

    Remember, it is always better to be safe than sorry.

    References:

    1. Travison, Thomas G., et al. "A population-level decline in serum testosterone levels in American men." The Journal of Clinical Endocrinology & Metabolism 92.1 (2007): 196-202.
    2. Hussain, Ahmed A., et al. "Study the biological activities of Tribulus terrestris extracts." World Academy of Science, Engineering and Technology 57 (2009): 433-435.
    3. Roshanzamir, Farzad, and Seyyed Morteza Safavi. "The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review." International Journal of Reproductive BioMedicine 15.1 (2017): 1.
    4. Zhang, Zhen?Bao, and Qing?Tao Yang. "The testosterone mimetic properties of icariin." Asian Journal of Andrology 8.5 (2006): 601-605.
    5. Hamzah, S., and A. Yusof. "The ergogenic effects of eurycoma longifolia jack: a pilot study.” Br J Sports Med 37 (2003): 464-470.
    6. Naghii, Mohammad Reza, et al. "Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines." Journal of trace elements in medicine and biology 25.1 (2011): 54-58.
    7. Gonzales-Arimborgo, Carla, et al. "Acceptability, safety, and efficacy of oral administration of extracts of black or red maca (Lepidium meyenii) in adult human subjects: A randomized, double-blind, placebo-controlled study." Pharmaceuticals 9.3 (2016): 49.
  • 4 Ingredients Proven to Boost Your Testosterone Levels

     

    When men reach the age of 30, their testosterone levels peak and from there, these levels slowly begin to decline each year. The average guy loses 1% of his total testosterone each year. If you have an unhealthy lifestyle, this number may be higher. If you're pursuing weight lifting and eating a balanced diet, this number may be lower. One thing that every man can do is supplement. Supplements are a safe way to increase natural testosterone levels but not all ingredients work. Let's take a look at the top 4 scientifically proven testosterone boosters.

     

    1. Tongkat Ali

     

    Eurycoma Longifolia Jack is most commonly referred to as Tongkat Ali and sometimes sold as Malaysian Ginseng. Regardless of the name, this herbal remedy is from the rain forests of Malaysia and it's been used in traditional medicinal practices for hundreds, if not thousands, of years. At one time, it was used as an overall health aid. Once it was brought into the West, it was used primarily for increasing sex drive and libido. Eventually researchers discovered it had a positive impact on men's testosterone levels. (1)

     

    How much to take:

    • Extract form: 200 to 300mg (Based on 100:1 extract)

     

    1. Ashwagandha

     

    Another herbal remedy from ancient times, Ashwagandha has played a part in primarily Indian alternative medicine for many years. At one time, Ashwagandha was used as an overall health and well-being supplement. Modern medicine has discovered that Ashwagandha has many benefits outside of the fitness world including being an anti-inflammatory and a cancer fighter.

     

    When it comes to men's health, Ashwagandha has been shown to improve the quality of your sleep, lower cortisol (catabolic hormone) levels, and increase testosterone (anabolic hormone) levels. (2)

     

    How much to take:

    • Extract form: 300 to 400 mg

     

    1. Vitamin D

     

    The same essential vitamin found in dairy products is, indeed, a testosterone booster. Vitamin D has been shown time and time again in scientific studies to be one of the most effective ways to support testosterone production. Ideally, you're getting in whole food-based Vitamin D and spending some time in the sun. However, supplementing with a high quality Vitamin D3 product is also an excellent way to hit your daily recommended serving. (3)

     

    How much to take:

    • Vitamin D3 – One serving per day with a meal

     

    1. ZMA

     

    ZMA has been a staple in the bodybuilding world since that ground-breaking study was released to the public. Used primarily for sports recovery and to improve healthy sleeping patterns, ZMA is also a highly effective testosterone booster. ZMA is made up of Zinc, Magnesium, and Vitamin B6. On their own, these ingredients have ALL been shown to have a positive response on your testosterone levels. Together, they are unstoppable. Studies show that when men supplement with ZMA, they see a boost in testosterone as well as growth hormone. (4-6)

     

    How much to take:

    • One serving 30 minutes before bed on an empty stomach.

     

    Conclusion

     

    Whether you are approaching the big 3-0 or you passed it long ago, it's never too late to start a healthy regimen to increase the thing that makes you a man: testosterone. Healthy testosterone levels result in an improved quality of life. If you want to naturally and safely boost your testosterone production, these four supplements are the best of the best.

     

    References

     

    1 Shawn M Talbott, Julie A Talbott, Annie George, and Mike Pugh. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013; 10: 28. Published online 2013 May 26. doi:  10.1186/1550-2783-10-28. PMCID: PMC3669033

     

    1. Vijay R. Ambiye, Deepak Langade, Swati Dongre, Pradnya Aptikar, Madhura Kulkarni, Atul Dongre. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013; 2013: 571420.

     

    1. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10.

     

    1. Netter A, Hartoma R, Nahoul K. Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Arch Androl. 1981 Aug;7(1):69-73.

     

    1. Cinar V, Polat Y, Baltaci AK, Mogulkoc R.Biol. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30.

     

    1. Symes EK, Bender DA, Bowden JF, Coulson WF. Increased target tissue uptake of, and sensitivity to, testosterone in the vitamin B6 deficient rat. J Steroid Biochem. 1984 May;20(5):1089-93.
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