Takeaway: There are several types of herbal and natural testosterone supplements that have been proven to increase T levels with little to no side effects. Before you start looking into which testosterone supplements you should take, first make sure that you’re doing everything you can to boost your testosterone naturally. This includes exercising, eating a well-balanced diet, reduce stress, and get a good night’s rest.
If you’re wondering why testosterone-boosting supplements are becoming all the rage, there’s one big reason – declining testosterone levels in men. According to several studies, testosterone levels are now lower than ever, due in part to more and more people living unhealthy lifestyles. So, naturally, the health world is looking at the best natural testosterone boosters to help solve this issue. But, do testosterone supplements work, and what’s the best way to boost testosterone naturally?
Do Testosterone Supplements Really Work?
Testosterone supplements work to boost your testosterone either by increasing your testosterone levels, increasing related hormones, or preventing testosterone levels from being converted into estrogen. While there has been a plethora of research done on different types of supplements and their benefits on testosterone, there is a mixed consensus on whether or not a healthy lifestyle can boost your T levels just as well. There are however several types of herbal and natural testosterone supplements that have been proven to increase T levels with little to no side effects.
Testosterone Supplement Side Effects
Your next question might be- are testosterone supplements safe? While many different types of testosterone supplements have shown marked improvements in increasing T levels with side effects being few and far between, there are still several testosterone booster side effects that you should be aware of when trying to improve your T levels.
- Heart Problems: The FDA warns that testosterone treatment may be linked to heart problems, such as heart attacks and strokes. This may be because of testosterone’s tendency to increase your body’s cholesterol levels. A buildup of cholesterol in the arteries, which supplies blood to your heart, may lead to a heart attack.
- Sleep Apnea: Testosterone therapy has been shown to potentially worsen sleep apnea.
- Acne Flares: A buildup of cholesterol can lead to oily skin, which can cause acne flare-ups.
- Enlarged Breasts: Gynecomastia, or enlarged breasts in men, can be caused by an imbalance of estrogen and testosterone in the body. This usually occurs if the individual is taking too much testosterone than what is healthy for them.
- Testicular Shrinkage: When taking too high of a dosage of testosterone, there is a risk of shrinkage.
As always, before taking any new health supplement, consult with your doctor to find out what is right for your body to avoid these side effects.
What’s the Best Way to Boost Testosterone?
Your body’s testosterone levels can be increased via a multitude of supplements and chemical compounds. However, there are also many natural ways to boost your T levels without even touching a single supplement. Find out how to raise testosterone levels below.
How to Naturally Boost Testosterone
Before you start looking into which testosterone supplements you should take, first make sure that you’re doing everything you can to boost your testosterone naturally.
- Exercise and Lift Weights: It may seem obvious, but exercising regularly is one of the best ways to naturally boost your testosterone levels. While all forms of exercise may be able to increase your T levels, research has shown that weight lifting and high-intensity interval training, or HIIT, are the most effective.
- Eat a Balanced Diet: Almost as obvious as exercise, eating a healthy balanced diet has a significant impact on testosterone levels and hormone levels in general. Pay attention to your calorie intake, and balance the amount of fat, protein, and carbs that you eat. Research has shown that overeating and constant dieting may have a detrimental effect on testosterone levels.
- Minimize Stress: Long-term stress has been shown through research to elevate levels of the hormone cortisol, which reduces testosterone levels. In order to keep cortisol levels low and testosterone levels high, try to reduce the number of stressful situations you have in your life.
- Get Some Sun: While you can take Vitamin D supplements, this hormone is naturally produced by simply exposing your skin to sunlight. By getting regular exposure to sunlight, the additional vitamin D can have a huge effect on boosting testosterone levels.
- Get Good Sleep: Several studies have shown the connection between getting a healthy amount of sleep and maintaining healthy levels of testosterone. One study found a link between only sleeping 5 hours per night and a 15% reduction in testosterone. Another study found that, for every hour of sleep you get, your testosterone levels rise by an average of 15%.
- Avoid Harmful Chemicals: Research shows that high exposure to chemicals like BPA and parabens affects your testosterone levels. Alcohol and drug use has also been shown to decrease T levels, so living a healthy lifestyle will benefit you in more ways than one.
Natural Testosterone Boosters
If you’re able to maintain a healthy lifestyle, but are still looking for natural testosterone supplements to give you that extra oomph, there are many key ingredients to look for when shopping for a natural testosterone supplement.
- Vitamin D3: This hormone is produced by your body naturally when your skin is exposed to the sun’s rays and is one of the most beneficial nutrients available. Increasing your intake of Vitamin D3 may also boost testosterone and improve sperm quality. According to a year-long study, men who took 3,300 IU of vitamin D every day saw their testosterone levels increased by around 20%.
- Zinc: This nutrient is involved in more than 100 of your body’s chemical processes. One study found that there may be a link between zinc deficiency and testosterone deficiency, showing zinc-deficient men taking zinc supplements saw an increase in their testosterone levels.
- Ginger: This common household spice is often touted for its anti-inflammatory properties, but it also may be able to boost testosterone levels. In one human study, a daily ginger supplement was shown to increase testosterone levels in infertile men by 17%.
Best Testosterone Booster for Men over 50
Older men commonly experience testosterone deficiency, with T levels beginning to decline as early as age 30. Testosterone deficiency can lead to erectile dysfunction, reduced bone mass and sex drive. So, if dealing with these issues, it is worth considering the use of low testosterone supplements.
- Tribulus Terrestris: This herbal nutritional supplement has had the most promising results in increasing testosterone in men with impaired sexual function and erectile dysfunction. However, it doesn’t seem to increase testosterone in individuals with healthy T levels. According to a 90-day study, men with erectile dysfunction who took Tribulus Terrestris reported improved sexual health and increased T levels by 16%
- D-aspartic Acid: This amino acid, often found in red meat and poultry, has been found to regulate testosterone synthesis and improve fertility. One study showed that d-aspartic acid could increase a hormone that makes testes cells produce more testosterone, as well as boost overall testosterone production and transportation in just 12 days.
Best Testosterone Booster for Muscle Gain
While testosterone boosters can have benefits in sex drive and bone strength, one of the significant benefits people look for is its effect on muscle gain. These are the best natural testosterone supplements for men looking for muscle gain.
- Magnesium: This mineral has been known to help with muscle fatigue, cramping, and soreness leading to better workouts and muscle gain when you exercise. Higher magnesium levels in the blood have also been linked to higher testosterone levels in men. You can get a healthy dose with JYM Supplement Science’s Zinc and Magnesium Supplement Capsules.
- Tongkat Ali: This Malaysian herb is a popular ingredient in many testosterone boosting supplements, touting the ability to raise testosterone levels and lower estrogen levels. It does this by stimulating the release of free testosterone and inhibiting the stress-hormone cortisol. You can get Tongkat Ali, commonly referred to as longjack, in the VH Nutrition Longjack 500mg capsule supplement.
- Oyster Extract: Oysters may seem like an unconventional ingredient for a testosterone supplement, but they’re actually chock full of testosterone boosting ingredients like zinc. They also have a hefty dose of testosterone-boosting magnesium, so you’ll be hitting two birds with one stone with this extract. You can get Japanese Oyster Extract from Swanson in 500mg capsules.
Best Testosterone Supplements for Women
Contrary to popular belief, women also have testosterone levels that they need to maintain. While obviously not as high as men’s, low testosterone levels can cause a variety of symptoms, such as fatigue, reduced sex drive, weight gain, fertility issues, and irregular menstrual cycles. Testosterone levels may drop due to menopause or problems with the ovaries and adrenal glands.
- HighT Women’s Libido Booster is a capsule that contains zinc, cocoa extract, panax ginseng root extract and many other nutrients that have been associated with increasing testosterone. The dosage is designed for women’s testosterone levels and is meant to enhance the sex drive in women who have an unhealthy hormonal balance.
- Zhou Nutrition’s DHEA 50mg Supplement contains the hormone DHEA, which has shown benefits in testosterone for women. While research in the area of women’s testosterone is extremely limited, DHEA comes from the adrenal glands naturally and works as a starting material for making both testosterone and estrogen.
Supplements to Increase Testosterone
It’s easy to become overwhelmed by the sheer amount of testosterone supplements, all saying that they’re the best. One of the most popular testosterone supplements is the Nugenix Testosterone Booster, but even that comes with major controversy. When searching for a natural testosterone supplement, look for the following key ingredients.
Herbal Testosterone Supplements
There is a multitude of testosterone boosting herbs on the market that have been used in Indian medicine for years. Now, modern medicine is taking steps to prove the efficacy of these herbal testosterone supplements.
- Malaysian Ginseng: This root has shown the benefits of increasing libido, enhancing sports performance, boosting weight loss, and stimulating the production of androgen hormones like testosterone. You can get Malaysian ginseng in the form of a 2,275mg Longjack Power tablet from Sports Supplements.
- Fenugreek: This popular herbal testosterone booster has been shown to raise T levels by reducing the enzymes that convert testosterone into estrogen. A dosage of 500mg of fenugreek per day has been shown through research to increase testosterone levels, as well as fat loss and strength when used in conjunction with weight training.
- Ashwagandha: This plant’s roots have been used primarily as an adaptogen, which means it can help your body handle stress and anxiety by decreasing the amount of cortisol your body releases. It can help to increase testosterone levels with the added benefits of better exercise performance and fat loss according to a study on men with low sperm counts. The best testosterone booster with ashwagandha is Primasurge’s Testosterone Booster capsules.
- Yohimbe: This herb has shown to have benefits in people with low T and symptoms of low T, such as erectile dysfunction. One study found that Yohimbe may even be as effective as Viagra for erectile dysfunction. You can get a testosterone booster with Yohimbe, as well as Tribulus Terrestris, fenugreek extract, and Panax ginseng, from Boost Elite.
- Garlic: This herb, commonly used for cooking, has been attributed to natural remedies for a plethora of health issues: hardened arteries, high blood pressure, heart disease, cancer prevention, and a weak immune system. However, new research shows that garlic may also be able to increase testosterone levels by decreasing cortisol levels in the body. You can find 2,000mg Garlic Supplement tablets by Nature’s Bounty.
Boron Supplement for Testosterone
Boron is a mineral that has become famous for its multitude of health benefits. Essential for bone growth and maintenance, boron also boosts magnesium absorption, the body’s use of hormones like estrogen and testosterone, levels of antioxidant enzymes, and brain activity. However, boron must be taken carefully, or it will be like the adage -too much of a good thing is a bad thing. Large amounts of boron (around 30g) over a short period of time can have harmful effects in the digestive system, liver, kidney, and brain.
However, when used safely, boron has been shown in studies to lead to a significant increase in free testosterone in healthy males. Only one week of a daily 6mg boron supplement showed results, increasing the conversion rate of total testosterone to bioavailable free testosterone. You can get a safe dose of boron supplement from NOW 3mg Boron capsules.
It should go without saying that testosterone is an integral part of keeping the body healthy, regardless of gender. Maintaining a good hormonal balance in your body by using any of these natural supplements should garner you great results, whether or not you’re deficient in testosterone or you’re just looking to gain muscle. Research into all natural testosterone supplements still lacks in several areas, so keep an eye out on future developments to see if what you are doing is still right for you.