Do Testosterone Boosters Really Work?It plays a crucial role in muscle growth, fat nicrease, and optimal health 1. However, testosterone how to naturally increase testosterone with supplements in men are now lower than ever, partly caused by the unhealthy modern-day lifestyle 23. They work by directly increasing testosterone or related hormones, but some work nturally preventing testosterone from being converted into estrogen. D-Aspartic acid is a natural amino acid that can boost low testosterone levels. Research suggests that the primary way it works is by increasing follicle-stimulating hormone and luteinizing hormone 4.
9 Natural Testosterone Boosters for Energy, Sleep & More - Dr. Axe
It plays a crucial role in muscle growth, fat loss, and optimal health 1. However, testosterone levels in men are now lower than ever, partly caused by the unhealthy modern-day lifestyle 2 , 3. They work by directly increasing testosterone or related hormones, but some work by preventing testosterone from being converted into estrogen. D-Aspartic acid is a natural amino acid that can boost low testosterone levels.
Research suggests that the primary way it works is by increasing follicle-stimulating hormone and luteinizing hormone 4. This is important, because luteinizing hormone makes the Leydig cells in the testes produce more testosterone.
Initial research in animals and humans has found that as little as 12 days of D-aspartic acid seems to increase luteinizing hormone as well as testosterone production and transportation around the body 4. It may also aid in sperm quality and production. One day study gave D-aspartic acid to men with impaired sperm production.
Sperm count doubled, rising from 8. In another study, athletic men with healthy testosterone levels followed a day weight-lifting routine. Half of them were given 3 grams of D-aspartic acid per day. Both groups showed significantly increased strength and muscle mass. However, there was no increase in testosterone in the D-aspartic acid group 6. Taken together, these findings suggest that taking D-aspartic acid may be most beneficial in people with low testosterone or in those with impaired sexual function, but not necessarily in individuals with normal testosterone levels.
Vitamin D is a fat-soluble vitamin produced in the skin when exposed to sunlight. Nowadays, a large portion of the population has very little exposure to sunlight, resulting in low or deficient levels of vitamin D 7. Increasing your vitamin D stores may boost testosterone and improve other related health measures, such as sperm quality 8.
One study found a close correlation between vitamin D deficiency and low testosterone. When participants spent more time in the summer sun and their vitamin D levels increased, so did their testosterone levels 8.
In a year-long study, 65 men were split into 2 groups. Half of them took 3, IU of vitamin D every day. To get more vitamin D, increase your sun exposure. You can also take around 3, IU of vitamin D3 daily and eat more vitamin-D-rich foods. Tribulus Tribulus terrestris is an herb that has been used for centuries in herbal medicine. Most of the current research on it consists of animal studies, which show improved sex drive and increased testosterone levels.
However, the current research has shown no benefit of taking tribulus for young elite athletes and healthy individuals with normal testosterone levels As with most other testosterone boosters, it appears tribulus has benefits in those with low testosterone or impaired sexual function, but does not appear to increase testosterone in individuals with normal or healthy levels.
Fenugreek is another popular herb-based testosterone booster. Some research suggests it may work by reducing the enzymes that convert testosterone into estrogen. One of the most comprehensive studies tested two groups of 15 college men over an eight-week period. All 30 participants performed resistance training four times a week, but only the participants in one of the groups received mg of fenugreek per day. Both free and total testosterone levels increased in the fenugreek group, whereas the group that only weight trained actually experienced a slight decline.
Those who took fenugreek also experienced a greater increase in fat loss and strength The researchers provided 60 healthy men between 25 and 52 years old with either mg of fenugreek or an empty placebo pill every day for six weeks The participants reported improvements in strength after taking the fenugreek supplements.
The researchers also found:. Ginger is a common household spice that has played a role in alternative medicine for centuries. It has many health benefits, with strong research showing it may reduce inflammation and maybe even boost testosterone levels Several studies in rats have found ginger has positive effects on testosterone levels and sexual function. In one day study, researchers found ginger increased testosterone and luteinizing hormone in diabetic rats In another study, the rats' testosterone levels nearly doubled.
A third study found greater increases in testosterone when they doubled the amount of ginger they gave the rats 16 , In one of the few human studies, 75 infertile men were given a daily ginger supplement. Although it is still early days in the research on ginger and testosterone, eating ginger is very safe and provides numerous other health benefits.
It plays a role in boosting testosterone and controlling estrogen levels. Based on its biological effects, DHEA has become an extremely popular way to boost testosterone. Out of all the testosterone boosting supplements, DHEA has the best and most extensive research behind it. However, as with most supplements, the results are mixed. Several other studies used similar dosing protocols and found no effect 22 , 23 , For this reason, the effects of DHEA on testosterone levels aren't clear.
Nevertheless, DHEA use is banned in professional sports and therefore not suitable for competitive athletes As with some of the other supplements, it may benefit those with low DHEA or testosterone levels.
Known as an aphrodisiac, zinc is an essential mineral involved in more than chemical processes within the body. As with vitamin D, zinc levels within the body have been closely associated with testosterone levels One study that measured this association found that restricting zinc intake from foods lowered testosterone levels in healthy men. As expected, zinc supplements in zinc deficient men also increased testosterone levels Another study measured the effects of zinc on infertile men with either low or normal testosterone levels.
The researchers found significant benefits for those with low levels, including increased testosterone and sperm count. However, they found no additional benefit for men with normal levels In elite wrestlers, taking zinc each day also helped reduce a decline in testosterone levels following a 4-week high-intensity training regimen In light of these studies, zinc may help boost testosterone levels if you have low testosterone or are deficient in zinc.
Taking zinc also appears to be helpful if you struggle to recover from high-intensity exercise 29 , Also known as Withania somnifera , ashwagandha is another herb used in ancient Indian medicine Ashwagandha is primarily used as an adaptogen, meaning it helps your body handle stress and anxiety One study tested its benefits on sperm quality in infertile men, who received 5 grams per day over a three-month period.
Another study suggests ashwagandha increases exercise performance, strength and fat loss, while also boosting testosterone levels significantly At present, it seems likely that ashwagandha could help increase testosterone levels in stressed individuals, possibly by reducing the stress hormone cortisol. Interestingly, hundreds of testosterone-boosting supplements are now available. However, only a few have significant research behind them. Most of these supplements will likely only have noticeable benefits in individuals with fertility issues or low testosterone levels.
Some also appear to benefit competitive athletes or dieters, who often experience significant decreases in testosterone due to a restrictive or stressful regimen Many of them may also work for healthy and active individuals such as weight lifters , but this hasn't been studied properly in most cases.
An evidence-based nutrition article from our experts at Authority Nutrition. As a hormone, testosterone is crucial for building muscle mass and maintaining strong health. We'll go over eight natural ways to increase your level. Testosterone is a hormone found in men, and less-so in women. Learn how abnormally low or high levels can impact a man's physical and mental health.
When production of testosterone drops or ceases, a range of symptoms can occur. Learn the most common signs low testosterone low T. Lower testosterone is natural as you age. Learn how to tell when it's too low and what you can do about it.
Testosterone decreases each year after age Learn about causes such as hypogonadism, and treatments such as testosterone replacement. It's common to lose interest in sex from time to time. But, certain conditions are known to cause low libido in men.
Men lose testosterone as they age. Learn why men need testosterone, why levels drop, if it's dangerous to your health, and how to know if you need…. Infertility is a problem for many men. Here are 10 science-backed ways to increase sperm count and enhance overall fertility in men. There are many ways to improve your sexual performance.
This can include improving existing problems or searching for new ways to keep your partner…. This is a detailed review of the herb ashwagandha. It is an old medicinal herb that has been shown to have powerful health benefits.
Healthy Testosterone Levels Are Crucial.