There are many products out there that market themselves at being able to increases testosterone levels naturally. Our previous article on D-Aspartic Acid has covered in depth one of the most promising natural testosterone boosters available, however there are also many more ways to boost testosterone and this article will endeavor to discuss some of the key ingredients you should be looking for when trying to increase testosterone. Boosting testosterone has obvious benefits for those of us who train, it is important for many physiological processes in the body but the ones we are interested for is its capacity to direct proteins to help us recover and build muscle. Optimizing our testosterone is therefore important to ensure we are getting the most out of our training and nutrition. The key word here is optimization. Some of these kind of products make wild statements as to their effects, the best we can really aim for using natural supplementation is our bodies to be provided with all the raw materials and support to maximize our natural levels. Despite some claims, little research suggests that these supplement even come close to the levels of compounds that elevate testosterone to what are ‘super’ physiological levels, however these come with associated risks so for those looking to squeeze that extra few % out of their training in a safer way then natural testosterone boosters are for you. They are also important an important addition to phases when you will not be provided with ample materials to manufacture your own testosterone effective, for example during periods of dieting where restriction of food groups, particular fats and key vitamins and mineral will inhibit testosterone production. Natural test boosters are also useful to restore your testosterone levels after pro hormone cycles, which shut off natural testosterone production, helping you recover normal function quicker. With that said now let’s take a look at some of the more well-known ingredients on the market that have shown promising results, what they are and how well they seem to work. Many of these are herbal extracts that have been used for centuries to improve male sex drive and fertility, however research into the effects on testosterone levels and its effects on performance are limited.
8 Supplements That Can Boost Testosterone
Long Jack, also commonly found in testosterone boosters as Eurycoma and Tong Kat Ali, has been used as a herbal remedy for centuries to support male sexual function and virility. There are several studies which have shown Long Jack supports the production of testosterone and has in some cases shown increases in both free and bound levels of testosterone. It appears to support free testosterone production by directly stimulating its release from the testicles and bound testosterone by releasing it from its carrier proteins. It may also act to support testosterone oestrogen balance, reducing oestrogen production while also boosting your testosterone levels.
Fenugreek is another natural plant and is also commonly used in cooking. It is one of the most commonly used natural testosterone boosters, however there is limited research on the mechanisms under which this takes place despite its use for centuries as an aid to male fertility, the jury is out on this one but it is natural, widely used and completely safe so there’s no harm in giving it a try.
Tribulus Terrestris is a herb that is available as part of many natural testosterone boosters and is also provided on its own by some supplement brands. As with fenugreek it is commonly used in some parts of the world for cooking and is proposed to have many health benefits including increased testosterone, improved cardiovascular function and enhancing sex drive. Tribulus does appear to improve libido in animal studies and this has been supported in limited human studies, however the exact mechanism as to how this works is unknown and its effects on increasing testosterone are yet unproven.
Dehydroepiandrosterone or DHEA, is one of the most well studied testosterone boosters and acts directly to boost testosterone, it may also reduce the levels of cortisol in the body keeping the body in a more anabolic, muscle building state. DHEA has shown increased testosterone in the over 40’s but it is difficult to assess how this impacts on younger populations, although this works by stimulating androgen receptors there have been no reported findings that this leads to side effects that are associated with highly androgenic drugs. [Tweet ""DHEA, is one of the most well studied testosterone boosters and acts directly to boost testosterone""]
Bulbine is a another completely natural herb from southern Africa and has been traditionally used to boost libido and has other proposed health benefits, however despite its common use in boost testosterone boosting supplements and even available on its own by some supplement companies due to its proposed testosterone producing effects, this has not been investigated thoroughly in humans. Animal studies have shown increases in circulating testosterone which seems promising, but these have also shown some side effects on the liver and kidneys so should be used with caution and relevant liver and kidney support that are widely available.
Horny Goat Weed
Horny goat weed is yet another herb that has been used for centuries for an aphrodisiac and therefore hypothesized to be useful as a testosterone booster. Animal studies have indeed shown increases in testosterone, however this was at an exceptionally high dose, therefore as with many of these herbs and spices, more work needs to be undertaken in specific populations to uncover if, how and who these natural testosterone boosters will be useful for.
On thing we can say for certainty is that deficiency in certain vitamins and minerals will reduce testosterone production. A key mineral for testosterone production is zinc, it is for this reason it is included in the popular sleep and recover aid ZMA, it also is important for immune function, many enzymatic functions and hormones. Zinc will only be effective for boosting testosterone in cases of deficiency, however zinc is lost through sweat and for those who don’t eat enough of the right foods supplementation can definitely be effective to support testosterone production during periods of intense training.
Vitamin D is a key vitamin for testosterone production, and is commonly something many of us from colder, darker climates have deficiencies in during our dark winter months. We seriously recommend vitamin D supplementation especially over the winter for this reason. Vitamin D also has many other health benefits including supporting healthy bones and is essential for the absorption of other key vitamins and minerals, which support a wide range of functions in the body making insuring you are getting adequate amounts essential. In conclusion there are many different approaches to optimize your testosterone production, it is difficult to say how well each one of these work due to lack of research, however some of these have shown promising results and are definitely worth considering. We do however suggest appropriate supplementation with key vitamins and minerals, especially zinc, and ensuring enough vitamin D is consumed in the dark cold winter months. This will definitely help maintain your testosterone levels, keep you healthy, recovering quickly, better mood state and with higher energy levels. Thanks again for reading. Peace, Weights and Protein Shakes, Paul Rimmer (BSc, MSc). [wpsr_socialbts]