My regular readers will have seen me post several blogs about why men need to pay attention to their testosterone levels. And once you decide to take control of the male sex hormone, the question you'll likely have is what supplements to focus on.
As a personal trainer, most of my clients decide to take the completely natural way and avoid medical testosterone replacement therapy unless it's absolutely necessary.
And to help you understand what testosterone boosting supplements to focus on, I teamed up with my dietitian to research the best types to combat testosterone deficiency.
Here's what I found.
- There are about a handful of supplements that directly and indirectly influence free testosterone levels.
- To benefit testosterone production, these supplements usually kick in after about 6 to 8 weeks.
- These are generally classed as safe ingredients with limited side effects, and you can find them combined in certain products.
Which Supplements Boost Testosterone?
Boosting testosterone levels doesn't have to involve anabolic steroids or some form of testosterone therapy. Scientific studies have shown that a few ingredients may help boost testosterone levels completely naturally.
It might take a few months to see results, but it can be worth the wait.
1. D-Aspartic Acid
D-aspartic acid seems to affect testosterone levels indirectly but in a very important way. Studies have found that it influences the release of luteinizing hormone, which has the job of signaling the testicles to ramp up testosterone levels .
There was also an important study that found that it increased sperm quality in men with sperm production issues .
2. Vitamin D
Vitamin D3 is known as the sunshine vitamin because your skin produces it when exposed to UV rays .
One study found a 20% increase in testosterone levels during a trial, which is possibly one of the most significant results achieved .
I have been taking vitamin D supplements, especially in the winter months, for years, and the health benefits also include improved immunity.
3. Tribulus Terrestris
So, this is a bit of a controversial supplement as so far, studies haven't been able to prove a direct link to testosterone release. But there is evidence that it may help with erectile dysfunction .
It's a flowering herb and not the easiest to find in health food stores, but you will see it on labels of several T-booster supplements.
This is another herbal ingredient that has been used for generations in traditional medicine.
One study showed that it might help achieve healthy testosterone levels with a measured impact on lean muscle mass .
It's also not one of the easiest to find as a standalone product, but you should be able to find it on several supplement formula labels.
Personally, I would almost never consider any testosterone boosters that don't contain zinc.
And here's why.
Zinc is one of the minerals that form the building blocks of testosterone . And that means that zinc deficiency may limit how much you can raise testosterone levels. It can essentially become a bottleneck.
"An estimated 17 percent of the global population is thought to suffer from zinc deficiency. Symptoms of zinc deficiency include loss of energy, poor appetite, slow healing wounds, long-term respiratory infections, acne, dermatitis, and psoriasis." - Jennifer Huizen, Writer at MedicalNewsToday.com.
The most interesting study that my dietitian pointed out for me involved giving infertile men a regular dose of natural ginger.
The results were overwhelming in favor of improved sperm production after three months .
It's a simple thing to add to your daily diet routine, and it may also help with blood sugar and cholesterol issues.
Related Article: Best Ginger Supplements
Ashwagandha is commonly used in ancient Indian medicine to boost testosterone and fertility. But the most extensive clinical trial took a look at how the male body reacted for exercise performance.
Over the trial period, there was a marked improvement in muscle strength during resistance exercises . You should be able to find it in health food stores, but it's often a better idea to look for supplement products that list it as an ingredient.
It just makes it easier to get the right amount.
Are Natural Testosterone Supplements Safe?
Yes, natural testosterone supplements are generally classed as safe.
The combination of the above vitamins, minerals, and herbs generally means that at the recommended dosage, they shouldn't cause any issues.
In rare situations, some people might have an allergic reaction to certain herbs, but because of the low amounts, it really shouldn't be a problem.
Some people worry about side effects when treating low testosterone levels, mainly due to medical testosterone treatments.
These aim to increase your testosterone levels within a few days and can cause quite a few side effects .
These side effects can be as mild as skin irritations but also more severe, like sleep apnea, enlarged prostate, and mood swings. It's also a common list for athletes and bodybuilders who choose to take banned testosterone treatments to enhance their performance.
When Should You Take Supplements to Boost Testosterone?
You should take natural supplements to boost testosterone levels in the morning and evening. This may help spread out the effects of the active ingredients so that you can achieve a more consistent T-level.
Do Testosterone Supplements Make You Aggressive?
No, most natural testosterone supplements won't make you aggressive. They tend to raise your T-levels slowly, and aggressive behavior is generally associated with sudden fluctuations from medical treatment.
Picking The Right Testosterone Supplement
With the above supplements, you have a great choice to start dealing with low testosterone in a natural way. One other thing I would say is that you probably shouldn't rely on just one single ingredient.
Yes, vitamin D and zinc will probably make quite a big difference on their own. But a testosterone booster that combines multiple of these ingredients could be an even better solution.
We researched and tested quite a lot of these products and if you'd like to see some of our results, check out our guide here.