Testosterone is a hormone that both men and women have. However, it is most prevalent in men and particularly critical to men’s health. It is a key factor affecting a man’s appearance, mood and vitality. It promotes sex drive, sperm production as well as lean muscle and bone mass.
Testosterone production starts to decrease as we age – typically as one hits 30 years or so. That’s partly why we tend to turn into cranky old men as we age!
Being significantly overweight and leading a sedentary lifestyle can also lower testosterone.
Low testosterone is linked to:
- Lower energy levels
- Subdued sex drive
- Erectile dysfunction
- Increased body fat
- Reduced bone density
- Irritability
- Impaire cognitive function
Conversely, healthy testosterone levels are critical to achieve peak mental, physical and sexual performance.
How to boost your natural testosterone levels
One way to boost healthy testosterone levels is by exercising – especially resistance training and high intensity interval training (HIIT). Eating a balanced, clean diet based primarily around whole foods is also important.
Once these basic building blocks are in place, you should consider boosting your natural testosterone levels through the strategic use of these proven supplements mentioned below.
1. Tribulus
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.
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NOW Foods Tribulus 1000mg€24.00 -
NOW Foods Tribulus 500mg€17.00
2. ZMA
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.
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NOW Foods ZMA©€27.99
3. Maca
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.
4. Boron
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!
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NOW Foods Boron 3mg€10.99
5. Ashwagandha
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.
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NOW Foods Ashwagandha 450mg€17.00
6. Omega 3
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.
In many ways, testosterone is crucial for men’s health, including body composition as well as general physical, mental and sexual health. While many different supplements are available on the market, the ones above which I have been using myself for several years are backed by research and are GMP quality assured.
They can benefit not just high-level athletes and dieters – who often suffer from significant drops in testosterone levels due to their stressful regimes – but also men from all walks of life, for whom a testosterone boost could be the hidden key to unlocking enhanced overall health, well-being and quality of life.
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