The 8 Best Supplements to Boost Testosterone Levels. Testosterone is an important hormone for both men and women, but for men with higher levels, the role of testosterone is more important. Promote male health and sexual development, fertility, muscle growth, fat loss and other health aspects. They decline with age.
There are also concerns about the general decline in testosterone levels in the United States. Lifestyle and health factors seem to play a role. Various supplements claim to increase testosterone levels, and some people choose to use them in the hope of increasing their testosterone levels.
However, there is not enough research to use it for this purpose. Dietary supplements are designed to directly increase testosterone levels or related hormones, or to prevent the conversion of testosterone into estrogen in the body.
Here are 8 of the best testosterone boosting supplements:
D-Aspartic acid is a natural amino acid that can increase low testosterone levels. Studies have shown that it mainly works by increasing the levels of follicle-stimulating hormone and luteinizing hormone, the latter of which stimulates Leydig cells in the testes to produce more testosterone.
A study found that taking D-aspartic acid for 12 days can increase the production of luteinizing hormone and testosterone, improve transportation around the body, and improve sperm quality and production. In a 90-day study, men with poor sperm production were given D-aspartic acid. The number of sperm has doubled from 8.2 million sperm per milliliter to 16.5 million sperm per milliliter.
In a 2013 study, men who exercised with normal testosterone levels followed a 28-day weightlifting program.Half of them took 3 grams of D-aspartic acid a day. All participants reported increased strength and muscle mass, but none of the participants in the D-aspartate group saw an increase in testosterone levels.
A 2017 study also found that D-aspartic acid does not increase testosterone levels or strength training results. In addition, a study published in 2020 found that taking 3 grams of D-aspartic acid does not affect human testosterone levels, while taking 6 grams seems to reduce testosterone levels. This acid can help people with low testosterone levels or impaired sexual function.
The 8 Best Supplements to Boost Testosterone Levels. D-Aspartic acid may work by stimulating some key testosterone-producing hormones.
Vitamin D is a fat-soluble vitamin produced by the human body under sunlight. People who don’t have enough sun exposure may have lower vitamin D levels. Vitamin D acts as a steroid hormone in the body in its active form. This is very important for male sexual function.
Improving vitamin D storage can increase testosterone levels and improve other health-related indicators, such as sperm quality. A study found a link between vitamin D deficiency and low testosterone levels. As participants spent more time in the summer sun, their vitamin D and testosterone levels increased.
In another one-year study, researchers divided 65 men into two groups, one of which took 3,300 IU vitamin D. Vitamin D levels in the supplement group doubled, and testosterone levels rose from 10.7 nmol/L to 13, an increase of about 20%.4 nmol/liter. In order to get more vitamin D, please extend your time in the sun. You can also take about 3,000 IU of vitamin D3 a day and eat more foods rich in vitamin D.
The 8 Best Supplements to Boost Testosterone Levels. Vitamin D is an important vitamin that may boost testosterone levels, especially if your vitamin D levels are deficient.
Tribulus Terrestris is an herbal medicine that has been used in traditional medicine for hundreds of years. Some scientists have studied its effects on testosterone levels and sexual health. Studies have shown that it can increase testosterone levels in animals, but it does not have the same effect on humans. Although there is evidence that it can improve the sexual function and libido of men and women.
The 8 Best Supplements to Boost Testosterone Levels. Tribulus may help enhance sexual function and libido, but it does not appear to boost testosterone levels.
Fenugreek is another popular herb. A 2011 study looked at how fenugreek affects sexual function and quality of life. Researchers gave 60 healthy men aged 25 to 52 years 600 mg fenugreek or placebo tablets daily for 6 weeks. The report stated that hardness improved after taking fenugreek supplements. In addition, the authors of the 2020 review concluded that fenugreek extract may improve testosterone levels.
The 8 Best Supplements to Boost Testosterone Levels. Taking 500 mg of fenugreek per day may help boost testosterone and sexual function in men with normal and low testosterone levels.
Ginger is a widely used household spice that has been used in alternative medicine for centuries. It seems to have many potential health benefits, such as: B. Reduce inflammation and cholesterol levels. A study conducted in rats showed that it can also increase testosterone levels. In fact, some rodent studies show that ginger has a positive effect on testosterone levels and sexual function.
In a 30-day study, researchers found that ginger increased the levels of testosterone and luteinizing hormone in diabetic rats. In one study, testosterone levels almost doubled in rats. Another group of researchers found that when they doubled the amount of ginger in rats, testosterone levels increased even more. In one of the few human universities, 75 infertile men take ginger supplements every day. After 3 months, they showed an increase. Testosterone and luteinizing hormone levels have almost doubled. When measuring sperm health, the researchers found some improvements, including a 16% increase in sperm count.More research is needed on how ginger can benefit testosterone. However, eating ginger is safe and can provide many other health benefits.
The 8 Best Supplements to Boost Testosterone Levels. Ginger may boost testosterone levels and sperm count in men with infertility. Studies investigating its effects in healthy humans are needed.
Dehydroepiandrosterone (DHEA) is a hormone that is mainly produced by the adrenal glands. Help control testosterone and estrogen levels. Many people take the anabolic steroid DHEA to increase testosterone levels. Some studies have shown that taking DHEA supplements can increase testosterone levels. Level, especially with age. Although, as with most nutritional supplements, the results have been mixed. Other studies at similar doses have not seen any effect. Although the effect of DHEA on testosterone levels and athletic performance is unclear, the use of DHEA in professional sports is prohibited. Like some other supplements, it can benefit people with low levels of DHEA or testosterone.
The 8 Best Supplements to Boost Testosterone Levels. Although DHEA is one of the most popular testosterone boosters on the market, research on its effects is mixed.
Zinc is an essential mineral in more than 100 chemical processes in the human body. Studies have shown that there is a link between zinc and men’s sexual health (including testosterone levels). The authors of the 2018 report found that low levels of zinc can have a negative impact on men’s sexual health. Studies have shown that men with low testosterone and infertility can benefit from taking 220 mg of zinc sulfate twice a day for 1-4 months.
The 8 Best Supplements to Boost Testosterone Levels. Taking zinc may be effective among people with low zinc or testosterone levels, or those who are currently in stressful training.
Ashwagandha, also known as Withania somnifera, is an herbal medicine used in Ayurveda. Ashwagandha is mainly used as an adaptogen, which means it can help the body cope with stress and anxiety. A study tested the effect on sperm quality in infertile men. Every day for 3 months, participants’ testosterone levels increased by 10-22%. In addition, 14% of participants were pregnant with a partner. Another study found that Ashwagandha increased performance, strength and fat loss, while increasing testosterone levels. At this point, ashwagandha seems to help increase testosterone levels in people under stress by lowering the hormone cortisol.
The 8 Best Supplements to Boost Testosterone Levels. Research shows ashwagandha may help boost testosterone levels, as well as improve sexual function and body composition.
The bottom line
Testosterone is essential to many aspects of sexual health and body composition. There are many supplements that boost testosterone, but there is very little research to support their use. Most of these supplements may only benefit fertile people. Problems or low testosterone levels. Some are also beneficial to competitive athletes or dieters, because they often cause testosterone levels to drop significantly due to restrictive or stressful treatment options. Many dietary supplements can also work for healthy, active people (such as athletes). There is not enough evidence to support this. The long-term safety of most of these supplements has not been established.