Testosterone promotes bone density, red blood cell production, sperm production, hair growth, and sexual appetite.
It also plays a huge role in mood and confidence.
That’s one reason you might see women’s moods change dramatically over the course of their monthly cycle –their testosterone, which is already lower than yours to begin with, goes through a monthly crash.
(So, it might be frustrating to be around her, but have some compassion, because you don’t have to experience that…)
Most importantly, testosterone makes you want to have sex. It plays an active role in arousal and erections.
This is why when you start to get older, sex drive can decline. It’s not simply that sex has lost its novelty, but more that your actual hormonal makeup is changing.
There are quite a few things you can do to counteract that part of the aging process.
The media is always talking about testosterone supplements. But are these ads for products or is there actual science behind them?
Lots of men wonder: do testosterone supplements work? Are there side effects? How often do you need to take them?
Let’s dive in:
Supplements for Boosting Testosterone
Some men turn to testosterone supplements to boost fallen testosterone levels.
This could be a good idea for you if you are over 30 years old, since this is when testosterone levels begin to decline.
There are quite a few supplements to increase testosterone and it can be overwhelming when you first start looking into them.
Below, I’ll walk you through some of the most popular supplements and explain what the research says about them.
The first supplement we’ll look at is called D-Aspartic acid. This is a natural amino acid that you can purchase online.
It may work to boost testosterone by increasing follicle-stimulating hormone and luteinizing hormone. These hormones are essential in the production of testosterone.
Scientific research found that taking D-aspartic acid daily for twelve days was successful in boosting luteinizing hormone. It also increased testosterone production and transportation in the bodies of the test subjects.
But if you take d-aspartic acid for longer, you’ll probably get better results. A 90-day study showed that sperm count doubled in test subjects.
When it comes to building muscle mass, research suggests that d-aspartic acid will not give you an added boost.
Research generally shows that taking d-aspartic acid is particularly helpful if you are trying to boost low testosterone levels.
But if you already have health testosterone levels, this supplement will probably not do much for you.
2) Vitamin D
The next supplement you can use to boost testosterone is Vitamin D. You’ve probably heard of this one: Vitamin D is the sunlight vitamin. Sit in the sun, and your skin will produce it. It actually works as a steroid hormone in your body.
You could simply go outside to boost your vitamin D levels, but there are a few reasons a person may become deficient.
For some people, the risk of skin cancer that comes from sun exposure is too high to spend hours tanning. And in some places, it’s cloudy 90% or more of the year. For others, the 9-5 workday simply doesn’t leave much time to get outside, especially in the winter.
Some scientific research has found a relationship between low testosterone levels and low vitamin D levels.
According to a study, boosting vitamin D levels also boosted testosterone. Another study that took place over 12 months found a 20% increase in testosterone in subjects who took 3,300 IU of vitamin D daily.
You can find vitamin D at most grocery stores, or you can try eating foods like salmon, soy milk, and cheese.
3) Tribulus Terrestris
Next on the list of supplements to boost testosterone is Tribulus terrestris.
You probably won’t find this one in your local grocery store, but you can definitely find it online. Tribulus terrestris is a medicinal herb and has been used for centuries and may be helpful for sexual performance.
Tribulus terrestris may help to increase testosterone levels. A study that took place over 90 days found that test subjects’ testosterone levels increased by 16%. These men, who had been experienced problems with their sexual performance, reported improvements in the bedroom.
As with d-aspartic acid, tribulus terrestris is probably not going to help you if you already have healthy levels of testosterone.
Fenugreek is an herbal supplement that may be useful for boosting low testosterone levels. You can find fenugreek as a tincture made up of the seeds of the plant.
It is popular among men and women (you can take this one together!) for enhancing sex drive and improving performance.
Some research suggests it may work by reducing the enzymes that convert testosterone into estrogen.
One study tested 30 college men over a period of eight weeks. Half of them took a daily dose of fenugreek. Those that took fenugreek saw an increase in testosterone levels and more strength gains.
(They also saw more fat loss than the group that didn’t take any fenugreek.)
But there’s more! Another study showed improvements in sex drive, performance, energy, and well-being in more than half the subjects who took 600mg of fenugreek per day for six weeks.
You might already have this supplement lurking in the cupboard or the fridge. Ginger is a popular spice and an amazing food that just might be able to boost low testosterone levels.
Some research has shown that a daily dose of ginger increased testosterone and luteinizing hormone in diabetic rats, even doubling their numbers. But it’s not just rats benefiting from this supplement.
In one scientific study, 75 infertile men took a ginger supplement every day for three months. They saw a 17% increase in testosterone levels and their luteinizing hormone nearly doubled. Sperm count also increased by 16%.
Ginger is safe to eat and drink and offers a variety of health benefits. It wouldn’t hurt you to add this to your daily diet.
Next on the list is Dehydroepiandrosterone (DHEA), which is a hormone that is naturally found in the body. It’s job is to maintain the right balance between testosterone and estrogen.
If you’re low in DHEA, you might see a decline in testosterone levels.
Studies show that taking 50-100mg per day can boost testosterone levels by 20%, though not every study shows these results.
But, there’s a good chance it will make a difference. Professional athletes are not allowed to take it, so it is probably doing something…
This is considered a safe supplement to take daily and you can find it online.
The next supplement on our list is zinc. This is a mineral you cannot live without — it is essential for survival. It might also play a role in boosting low testosterone levels.
Research has found that men who do not get enough zinc from food see a decline in testosterone. But the science says that taking zinc supplements was shown to be useful for increasing testosterone levels.
One study found an increase in testosterone and sperm count in men with low testosterone who took zinc supplements.
However, men with normal levels of testosterone did not see a boost from zinc.
Zinc is available in most grocery stores and is totally safe to take. It offers a variety of health benefits and is a great option for regular supplementation.
Ashwagandha is a traditional Indian medicinal herb. It is used to help the body manage stress and anxiety. It could also be useful for boosting low testosterone levels, according to scientific research.
One study had infertile men take 5 grams of ashwagandha per day for three months. By the end of the study, they had up to a 22% increase in testosterone levels.
Many of them even got their partner pregnant (not that that’s what you’re going for here, but it offers anecdotal evidence that it increases sperm production and mobility…).
Research also suggests that this heb can help increase strength gains and fat loss, which makes it a great supplement if you are working to become stronger and leaner.
Testosterone Supplement Effectiveness
Based on some of the studies outlined above, it is clear that the effectiveness of testosterone supplements varies. Some may only work well to boost abnormally low levels, while others may be useful for maintaining healthy levels.
Supplements will not work the same for everyone, so you have to experiment to find out what works for you.
Consistency is very important when taking supplements to boost testosterone. Note that many of the studies have subjects taking the supplements to increase testosterone daily for several months. If you just take one here and there it is far less likely to have any noticeable effect.
Some research shows that testosterone supplements may be quite a bit less effective than their studies suggest.
In recent years, using supplements to increase testosterone is actually becoming less common.
Natural Remedies for Boosting Low Testosterone
If you want to make your supplements work better, or you’re not sure taking them is right for you, be sure to incorporate natural remedies for boosting low testosterone into your everyday life.
There are many important lifestyle considerations if you want to boost your testosterone.
Exercise might be the most important and effective way to boost testosterone. Skipping the gym can be disastrous for your sex life, your physique, and your mood. That’s because working out increases testosterone levels naturally, boosting your sex drive, increasing happiness, promoting fat loss, and improving your build.
To maximize benefits, you should train at least three days a week, and never let yourself be sedentary for an entire day. There are always ways to get moving even during a busy workweek.
Diet is also an essential piece of the puzzle. If you’re not eating fresh fruits and veggies every day, you are definitely not maximizing your testosterone levels.
Be sure to keep your fridge and pantry stocked with nutrient-dense foods.
Try to shop mostly in the outer perimeter of the grocery store, avoiding the aisles, which mainly have processed, packaged foods. Limit fried foods, sugar, and salt if you want to see your bedroom game bounce back.
Getting eight hours of sleep each night is one of the easiest ways to boost testosterone, because you literally don’t have to do anything!
Your body is busy at work while you sleep, restoring healthy hormone levels, rebuilding muscle, and providing abundant blood flow to all of your organs.
Don’t miss out on this literally effortless way to increase your testosterone levels.
Importance of Healthy Testosterone Levels
As you have figured out by now, there are many approaches to achieving healthy testosterone levels.
It is absolutely essential for your health to find a way that works for you. Having healthy testosterone levels impacts your quality of life, from sex drive to mood.
Sex might be the first sign that something is wrong, because nobody can burn for long in the bedroom if their t-levels are too low…
Once you re-establish healthy testosterone levels, you will notice improvements in all areas of your life, including work productivity, relationships, and personal happiness — this is not something to put on the backburner.
You might try some supplements and find that they work well for you, or you might not feel like it’s a good fit. But keep at it, and be sure to focus on the natural remedies — these are easy to incorporate these into your life every single day.
Do what you can to manage your t-levels and expect to see some seriously positive changes.
But be warned! Increasing your “T” alone will do NOTHING, if you don’t also do this:
When Having Healthy Levels of Testosterone Means Nothing…
Here’s the thing… you could have the T levels of an NFL linebacker who moonlights as an action hero…
BUT if your bloodflow is sh*t, you’ll still suffer with poor sexual stamina and weak erections.
Because testosterone is no use to you unless it’s distributed properly.
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