Health
It is difficult to overestimate the role of testosterone in the male body, as this male sex hormone is very important for sexual and reproductive development. With age, hormone levels fall, causing a lot of problems, including erections.
This article will focus on supplements that stimulate the production of testosterone and other male sex homons naturally.
Testosterone Enhancing Supplements
1. D – aspartic acid
D – Aspartic acid is a natural amino acid that increases testosterone levels. Studies show that its main mode of action is to increase follicle-stimulating and luteinizing hormones. These hormones are necessary for the normal functioning of the reproductive system. The luteinizing hormone causes Leydig cells to produce more testosterone in the testicles.
Initial human and animal studies have shown that just 12 days of taking D-aspartic acid increases luteinizing hormone and testosterone production and movement throughout to the body. It can also help improve sperm quality and production. All research data suggests that D-aspartic acid may be beneficial for people with low testosterone levels or for people with sexual dysfunction.
D-aspartic acid stimulates hormones responsible for testosterone production. A dose of 2-3 grams may be effective for those who are deficient in this hormone.
2. Vitamin D
Vitamin D is a fat-soluble vitamin that is synthesized under the influence of ultraviolet rays in the skin and enters the human body with food. Its active form acts as a steroid hormone in the body. Currently, a significant proportion of the population is very little exposed to sunlight, resulting in low or insufficient levels of vitamin D.
Studies have found a close relationship between vitamin D deficiency and low testosterone levels. When participants spent more time in the sun and increased their vitamin D levels, testosterone levels also increased. To get more vitamin D, increase your sun exposure. You can also take up to 2,000 IU of vitamin D3 daily and consume more foods that contain vitamin D.
Vitamin D will help increase testosterone levels.
Also read: Top 12 Best Food Sources for Vitamin D
3. Creeping anchors (tribulus)
Tribulus is an herb that has been used in herbal medicine for centuries. A 90-day study in men with erectile dysfunction showed that taking tribulus improved men's sexual health and increased testosterone levels by 16%. However, studies have also shown that tribulus is not beneficial for young and healthy people.
As with other testosterone boosters, tribulus benefits people with low hormone production or impaired sexual function, but for people with normal testosterone levels it useless.
Tribulus can improve sexual performance and increase testosterone levels.
4. Fenugreek
Fenugreek (fenugreek) is another excellent stimulant of testosterone production. Some studies suggest that it may reduce the amount of enzymes that convert testosterone into estrogen. Two groups of 15 men participated in one study. All 30 people did weight training four times a week, but in only one group, participants received 500 mg of fenugreek per day. In the group taking fenugreek, participants experienced increased testosterone levels, increased fat loss, and increased strength.
Another study looked at the effects of fenugreek on sexual function and quality of life. Every day for 6 weeks, 60 healthy men aged 25 to 52 took 600 mg of fenugreek or an empty placebo pill. Participants taking fenugreek reported an increase in strength after taking supplements. The researchers also found: an increase in libido in 81% of the group, an improvement in sexual performance in 66%, an increase in energy in 81%, and an improvement in well-being in 55% of the group.
Taking 500 mg of fenugreek per day increases testosterone levels and increases sexual performance in healthy men and men with testosterone deficiency.
How to raise testosterone
5. Ginger
Ginger is a common culinary spice that has been used in alternative medicine for centuries. Not only is ginger good for health, as confirmed by numerous studies, but it also helps increase testosterone levels.
In one study, 75 infertile men received a daily ginger supplement. Three months later, they were found to have a 17% increase in testosterone, and their luteinizing hormone levels doubled. When studying the viability of spermatozoa, researchers found a 16% increase in sperm count.
Ginger can increase testosterone levels and improve fertility in men.
Read also: 6 healing properties of ginger that you need to know
6. Dehydroepiandrosterone (DHEA)
DHEA is a natural hormone produced primarily in the adrenal cortex that can be converted into sex hormones, testosterone or estrogen, depending on the body's needs . Due to its biological effects, DHEA has become an extremely popular way to increase testosterone levels. This supplement, like some others, may benefit those with low levels of DHEA or testosterone.
Of all testosterone boosting supplements, DHEA has the most extensive research. Several studies have found that taking 50-100 mg per day of DHEA can increase testosterone levels by 20% compared to taking pacifiers. However, several other studies have used similar supplements, but data on the benefits of DHEA have not been confirmed. The DHEA supplement has not been approved in all sports leagues and is currently an illegal substance.
DHEA is the most popular testosterone supplement, but studies have yielded controversial results.
7. Zinc
Zinc is an important mineral involved in more than 100 body processes and is closely related to testosterone levels, as it is the building block for this important hormone molecule. One study found that limited consumption of foods containing zinc reduced testosterone levels in healthy men and vice versa, as expected, in men with testosterone deficiency, adding zinc to the diet increased hormone levels.
Other studies have found other properties of zinc, such as increasing sperm motility, suppressing the aromatase enzyme that converts testosterone into estrogen, strengthening the immune system and many others.
Zinc intake can be effective for those who are deficient in testosterone, zinc and high physical activity.
8. Ashwagandha
Ashwagandha (horse scent) is a well-known herb used in Ayurveda. Ashwagandha is used as an adaptogen, which means it helps fight stress and anxiety. But it also raises testosterone levels. Research has published results that show that 5 grams of ashwagandha per day increases testosterone levels by 40%, while another study shows that ashwagandha increases exercise efficiency, strength, and fat loss.
Ashwagandha herb increases sperm and testosterone levels in men with low scores.
Hundreds of testosterone boosting supplements are currently available to men, but only a few of them have been seriously researched. The right choice of dietary supplements will help to significantly increase testosterone levels, but will not replace other recommendations for increasing the hormone, such as a healthy lifestyle, proper nutrition, and timely supervision by specialists. Beware of purchasing supplements from unknown manufacturers, as there are so many counterfeits on the market. Stay healthy.