The T Word: Testosterone

Tribulus is a traditional medicinal herb. It has a strong reputation for increasing strength, virility and vitality. 

The most important active components of tribulus are its saponins, in particular a steroidal saponin called protodioscin. This is believed to be responsible for the libido-enhancing effects of tribulus, while other active compounds are currently the subject of research into beneficial effects vis-à-vis cancer prevention, reduced inflammation and lowered stress.

I take the Double Strength version (1000mg), although you might wish to start out with the regular version (500mg) first to assess tolerance. The active compounds in tribulus may interact with a number of pharmaceutical drugs, including medications for lowering blood sugar, blood pressure, and cholesterol, as well as diuretics. To avoid any potential unexpected interactions, if you are currently on medication we recommend talking to your doctor before supplementing with tribulus.

ZMA is a vitamin and mineral supplement containing zinc, magnesium, and vitamin B6. It is commonly taken by athletes and exercise enthusiasts alike to aid muscle recovery and performance. 

ZMA may help boost testosterone in men due to its zinc content. The combination of zinc and magnesium in ZMA also helps boost immunity and improve sleep quality, which is why I like to take ZMA before going to bed. 

Maca stimulates blood flow, which can improve sexual function, and can also increase libido in both men and women. For men, it can help promote increased free testosterone levels and also help remedy issues such as erectile dysfunction and premature ejaculation.

Maca also has the added benefit of helping with muscle building, boosting energy levels and improving endurance of athletes (such as long-distance runners and OCR athletes) who need to perform over an extended period of time.

Boron is a mineral that I use to keep my SHBG (sex hormone binding globulin) under control. SHBG is a protein in the blood that binds to sex hormones and deactivates them. If your SHBG is too elevated, your testosterone will find itself bound to it and thus unable to exert its beneficial effects in your body. As a result, your free testosterone will actually be low!

Fortunately, Boron supplementation has been found to reduce SHBG levels in the blood – thus, enhancing free testosterone levels and allowing your natural testosterone to elicit its beneficial actions.

Therefore, while Boron does not directly increase testosterone levels, it does effectively increase free testosterone levels by reducing SHBG. I religiously take 3-4 capsules of Boron a day (9-12mg) and for me it is absolutely one of the most effective minerals that I have discovered during my exercise career and research to date!

Ashwagandha is a herbal supplement that is renowned for improving overall well-being, increasing strength and muscle size, and lowering inflammation.

However, one of its most sought-after health benefits is its ability to boost testosterone. It does this by reducing cortisol (i.e. the stress hormone) – thereby helping to increase testosterone levels particularly in individuals who are under some sort of stress (aren’t we all!?)

Other studies suggest that Ashwagandha promotes enhanced exercise performance, strength, and fat loss while boosting testosterone levels. It can also significantly improve semen quality by increasing sperm count and motility.

Besides many other potential health benefits, Omega 3 and other fish oil supplements have also been shown to improve fertility, semen volume, sperm count and indeed even increased size of the testes in men.

Moreover, fish oil supplements were found to raise free testosterone levels.