Testosterone is the primary hormone associated with libido, muscle mass and strength gains. It is a vital hormone desperately needed by the body, and there’s a lot to like about increased T levels- not only as a fitness lover but for every macho-man.
However, even with soaring levels of this quintessential hormone, it’s important to have one lamented fact in mind: nothing lasts forever. And while testosterone levels largely influence an individual’s verity, they only tend to be at peak levels in your teens and early 20’s, then start to decline at a rate of 1.6% per year after 30.
This decline leads to a decline in other areas. This may or may not include bedroom, lower libido, decreased strength, unshakable fatigue and so on.
Fortunately, research confirms that men do have the ability to influence or stimulate their testosterone production. There are lots of methods and natural testosterone boosters that can help maintain your maleness.
Here, we’ll be talking about dietary ingredients, and popular choices for men looking to bump their T levels from “kind of low” to “quite high” and see how it pays off in the gym, and everywhere else. Below are the various testosterone ingredients to look for when choosing the best testosterone supplement.
This is a natural amino acid that can improve low testosterone levels. Studies in Italy showed that individuals who consumed about 3 grams of D-Aspartic Acid for twelve days achieved a 42% increase in testosterone levels. Scientists also found that the D-AA subjects still had 22% higher testosterone levels than the placebo individuals three days after they stopped to supplement.
Studies in humans and animals have found that as little as twelve days of D-AA supplementing seems to boost luteinizing hormone alongside testosterone production and the distribution around the body.
D-Aspartic Acid may also aid in sperm production and quality. One study gave D-AA to men with reduced sperm production. Results showed doubled and increasing sperm production from 8.2 million sperm/ml to 16.5 million sperm/ml.
Tribulus Terrestris is one of those herbs that have been used for a whole long time in herbal medicine. Recent research in it comprising animals revealed an improved sex drive and improved testosterone levels.
A 90-days study in males with erectile impairment showed that consuming Tribulus increased self-reported libido ratings and improved testosterone levels by 16%. Contrary, current studies have shown no improvements for healthy individuals and young elite athletes with normal T levels.
This is the fat-soluble produced in the skin when out for sunlight. The active form of vitamin D serves as asteroids hormone in the body. Today, most people have very little exposure to sunlight, leading to deficient levels of vitamin D. Sufficient vitamin D in the body can help boost testosterone levels and enhance other health-related measures, including sperm quality.
A study found a close relationship between low or deficient vitamin D and low testosterone levels. When subjects spent more time in the sunlight, and their vitamin D levels increased, they showed an increase in their T levels as well.
As such, you may want to increase your sun exposure for more vitamin D. Alternatively, you can take roughly 3,000 IU of vitamin D3 regularly and consume foods with high vitamin-D contents.
Zinc and/or Magnesium (ZMA)
Also known as an aphrodisiac, zinc is an important mineral helpful in more than 100 chemical processes within the body. ZMA is a combination of magnesium aspartate, zinc monomethionine, and vitamin B-6. It is often found on various supplements labels such as sleeping supplements and testosterone boosters.
In a placebo-based study, 27 Group II football players received either a ZMA or placebo supplement over seven weeks during their regular spring practice. By the end of the seven weeks, participants taking ZMA supplements showed a 30% testosterone increase while those taking placebo showed a 10% decrease.
Moreover, the ZMA division also showed an 11.6% increase in strength compared to only four per cent in the placebo division. In light of this research, taking ZMA each day may also help subside decline in testosterone levels following a four-week HIIT regime. Taking zinc, in particular, is said to be helpful to those recovering from high-intensity workouts.
DHEA (Dehydroepiandrosterone) is another naturally occurring hormone in the body. Its active form functions in boosting testosterone and managing estrogen levels. Subject to biological effects, Dehydroepiandrosterone has become an incredibly popular way to enhance testosterone levels.
Among all the testosterone-boosting supplements, DHEA presents the best and most detailed research behind it. A sheer number of studies shows that 50-100 mg of DHEA every day can increase testosterone levels by up to 20%, in comparison to placebo.
But like most of the other supplements, the results may vary. Several other studies applied similar protocols and yielded no effect. Therefore, the effectiveness of the DHEA on testosterone levels are not that clear. Moreover, it is banned in professional sportive and therefore not ideal for professional athletes.
According to Wp Healthcare News: Fenugreek is yet a popular herb-based testosterone booster, so don’t get confused by the term. Actually, there’s nothing Greek about this herb. It was traditionally used in the preparation of pickles, curry powders, and pastes, but today, studies are investigating fenugreek in regards to its anabolic properties.
One study examined how fenugreek influences sexual function and the overall quality of life. Scientists provided 60 healthy males between the age of 25 and 53 with either 600 milligrams of fenugreek or empty placebo pills every day over six weeks. Participants reported an increase in strength after taking fenugreek supplements.
Known as Withania Somnifera, this is a popular herb used in traditional Indian medicine. Despite the funny name, Ashwagandha is increasingly gaining popularity both in testosterone boosters and recovery-focused supplements.
One study examined its benefits on sperm quality erectile dysfunction men who consumed 5 grams every day for three months. Results showed that the men had an increase in testosterone levels by 10-22%- Additionally, the partners of 14% of men who took the supplement to become pregnant.
Ginger is a popular household spice and has played a significant role in alternative remedy for centuries. Several studies in animals have revealed that ginger provides positive effects on testosterone levels and libido function. It contains many health benefits. Strong research shows that it may subside inflammation and even boost testosterone levels. A 30-day study found that ginger improved luteinizing hormone in diabetic rats and increased their testosterone levels.
Testosterone boosters are a necessity for many today. As is obvious from the above discussion, the best supplements are made up of all natural ingredients, which means T boosters like Testogen might be devoid of any side effects.