These Are The 6 Best Natural Supplements For Testosterone Increase
- Ashwagandha is the most promising supplement for boosting testosterone levels (1).
- Fenugreek extract was found to increase testosterone levels and improve sexual function (8).
- Tongkat Ali is able to boost testosterone levels in men by up to 37% (9).
Are you sick of feeling lethargic, exhausted, and unsatisfied with your workouts? Do you want to increase your testosterone levels in a healthy and sustainable way? Don't waste time researching other natural supplements; just use these six. These dietary supplements, ranging from traditional herbs to cutting-edge extracts, can do wonders for your health and fitness. Now is the time to explore the realm of natural testosterone boosters and learn about the top six supplements that will get you where you want to be in the gym. Invoke the wildness within you and let nature free your inner beast! So here are the natural supplements for testosterone which you should try out now!
6 Natural Supplements For Testosterone Increase
These are the 6 natural supplements to increase testosterone which you can add into your diet. Be sure to consult your medical professional first before beginning any health supplement. Without further ado, here are the 6 best supplements for testosterone:
The first natural supplement on this list is none other than Ashwagandha.
Ashwagandha is an herb commonly used in traditional Ayurvedic medicine for its various amazing health benefits. According to a Forbes article (1), Dr. Desai has identified ashwagandha as the most promising supplement for boosting testosterone levels. Plus, several other studies have investigated the effects of ashwagandha on testosterone levels and have shown promising results.
One study published in the Journal of the International Society of Sports Nutrition found that taking 300mg of ashwagandha root extract twice daily for eight weeks significantly increased muscle strength and size in healthy men (2). Another study published in the Journal of Ethnopharmacology found that ashwagandha supplementation led to a significant increase in serum testosterone levels in infertile men (3).
Ashwagandha has also been found to increase the production of luteinizing hormone, which is responsible for triggering testosterone production in men. Furthermore, ashwagandha has been found to reduce cortisol levels, which can lead to a reduction in stress and an increase in testosterone levels (4).
The optimal dosage of ashwagandha for boosting testosterone levels is not yet established due to the limited number of studies conducted on this topic. However, according to a Dr. Axe article (5), a dosage of 300-500mg of ashwagandha root extract per day is commonly used in clinical trials.
Next up on the list, we have fenugreek.
Fenugreek is a herb that has been used in medicine and cooking for many years. Plus, fenugreek has been touted as one of the best vegan fenugreek supplements out there. Fenugreek extracts are commonly used in soaps, as an ingredient in spice blends, and as a flavoring agent in foods, beverages, and tobacco. Moreover, fenugreek is known for its potential health benefits. This includes regulating blood sugar levels and reducing inflammation (6).
Not only that, fenugreek has also been shown to effectively boost testosterone levels in men. An example would be a study found that testosterone levels increased by up to 46% in 90% of the participants who took fenugreek supplements. Plus, the majority of the fenugreek supplement group experienced improvements in other areas related to male sexual health as well (7).
In addition to that, men over the age 40 will also experience some testosterone-boosting effects. For instance, in a study conducted on healthy men between the ages of 43-70, fenugreek extract was found to increase testosterone levels and improve overall sexual function (8).
According to Healthline.com, most researchers agree that doses upwards of 2-25g of fenugreek may be most effective in boosting testosterone. However, be sure to take fenugreek before or with a meal.
3. Tongkat Ali
Another well-known testosterone-boosting supplement is Tongkat Ali.
Tongkat Ali (Eurycoma longifolia) is a herb that has been traditionally used to improve male sexual health and fertility. Clinical research has shown that Tongkat Ali may be one of the most beneficial herbs for testosterone and sexual health. Studies have shown that Tongkat Ali is able to boost testosterone levels in men by up to 37% over a 12-week period (9). In a randomized, double-blind, placebo-controlled trial involving 45 male participants, researchers found that Tongkat Ali increased testosterone levels by 16.4% compared to placebo (10). Additionally, another study found that among a sample of thirty-two males in their mid-twenties, both testosterone and free testosterone levels dramatically increased by 15% and 34%, respectively (11).
According to Healthline.com, Tongkat Ali appears to be safe when taken in doses of 200-400mg per day (12). However, Individuals with certain medical conditions, such as liver or kidney disease, should exercise caution when using Tongkat Ali. It is always advisable to consult a healthcare professional before beginning any new supplement regimen.
Thus, Tongkat Ali appears to be a promising herb for improving testosterone levels and male sexual health.
Forskolin is a natural supplement for testosterone increase that many may not have known of.
Forskolin is a plant-based supplement that is purported to have numerous health benefits. One of these benefits is that it can boost testosterone levels in men, according to Gilmore Health (13).
Research has suggested that forskolin can increase testosterone levels in men. In a study of overweight and obese men, those who took 250 milligrams of a 10% forskolin extract twice a day for 12 weeks lost more body fat and had a greater increase in testosterone compared to those who took a placebo (14). Another study found that men who took 250 mg of a forskolin supplement twice a day for four months displayed a 33% increase in their testosterone levels (15).
5. Vitamin D
Many may not be aware that vitamin D does in fact play a role in increasing testosterone levels.
Vitamin D is a crucial nutrient that plays a vital role in various physiological processes in the body, including the regulation of testosterone levels. To prove this, research has shown that vitamin D supplementation can significantly increase testosterone levels in men with vitamin D deficiency.
An example would be a study published in Hormone and Metabolic Research in 2011 found that men with vitamin D deficiency who took 3,332 international units (IU) of vitamin D daily for one year saw their testosterone levels significantly increase (16).
For most people, the maximum daily requirement for vitamin D falls around 4000 IU per day (17). However, getting enough sunlight can also help you get enough vitamin D.
Lastly, zinc is a mineral that has also been found to increase testosterone levels.
Zinc is a mineral that is essential for the body's immune system, wound healing, and the maintenance of healthy bones. It also plays a vital role in the production of testosterone. In other words, zinc can increase testosterone levels in men.
Based on a a study, zinc supplementation was found to increase serum testosterone levels in males undergoing dialysis (18). The study was conducted in 2010 and involved 40 male dialysis patients with low testosterone levels. Then, the participants were randomly given either zinc supplementation or a placebo for six whole months. At the end of the study, it was found that the group that received zinc supplementation had significantly higher serum testosterone levels compared to the placebo group. This shows how zinc can in fact increase testosterone levels.
According to WebMD, the recommended daily allowance (RDA) of zinc for men is 11mg and for women is 8mg. However, the RDA does in fact depend on age in children.
Other Natural Ways To Increase Testosterone
There are plenty of other ways to increase testosterone that can make a huge impact on your energy levels in the long run. Below are a few methods you can try out in order to boost your testosterone levels:
1. Get Enough Sleep
Getting enough sleep is important for boosting testosterone levels. Therefore, aim for nothing less than 7-9 hours of sleep per night.
Once you're able to adhere to those hours, you should also stick to a regular sleep schedule. This means, try to go to bed and wake up at the same time every single day.
Having enough rest is crucial not just for increasing testosterone levels but for overall health and wellbeing. So be sure to sleep enough.
2. Eat Enough Protein
Consuming enough protein can also indirectly help you increase testosterone by making sure your weight stays put. This is because protein is extremely filling and consuming enough of it will deter you from grabbing those unhealthy snacks.
However, do note that consuming too much protein is no good either. A study has shown that men who consume too much protein and limited carbs can in fact suffer from low testosterone as well.
Hence, as a general rule of thumb, just make sure to consume around 1g of protein per pound of bodyweight. When it comes to which source of protein should you choose from, you can opt for lean beef, fish, chicken, eggs or even whey protein.
3. Avoid Overtraining
Overtraining can actually have the opposite effect and decrease testosterone levels. It is crucial that you manage workout intensity and volume. While exercising is important for testosterone production, overdoing it will can have the opposite effect.
Thus, avoid intense and excessive training plans that leave you exhausted and stressed. An indicator of overtraining is feeling weaker and seeing no progress in your workouts. If you're experiencing this, you might want to slow down a bit and take more rest days.
In conclusion, natural supplements can be an effective way to naturally boost testosterone levels and enhance overall health and athletic performance. The six supplements discussed in this article are all backed by scientific research and have been shown to provide benefits for those looking to increase their testosterone levels. However, it's important to remember that natural supplements are not a substitute for a healthy lifestyle, including regular exercise, a balanced diet, and adequate sleep. Always consult with a healthcare professional before starting any new supplement regimen, and be sure to follow the recommended dosages. With these precautions in mind, incorporating natural supplements into your routine can help you achieve your fitness goals and unlock your full potential.
Enjoy reading? Check out this related article: Does Testosterone Make You Taller After Puberty?
If you're looking to supplement your diet with a Tongkat Ali supplement, consider checking out Nano Singapore Shop! The Male Max Extreme is a popular option that can help you boost testosterone naturally and experience the associated health benefits.
- "7 Science-Backed Health Benefits of Ashwagandha" by Forbes https://www.forbes.com/health/body/ashwagandha-benefits/
- Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. Published 2015 Nov 25. doi:10.1186/s12970-015-0104-9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
- Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863556/
- Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. doi:10.1097/MD.0000000000017186 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
- "Which Ashwagandha Dosage is Right For You?" by Jillian Levy, CHHC https://draxe.com/nutrition/ashwagandha-dosage/
- Hassani SS, Fallahi Arezodar F, Esmaeili SS, Gholami-Fesharaki M. Effect of Fenugreek Use on Fasting Blood Glucose, Glycosylated Hemoglobin, Body Mass Index, Waist Circumference, Blood Pressure and Quality of Life in Patients with Type 2 Diabetes Mellitus: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trials. Galen Med J. 2019;8:e1432. Published 2019 Mar 30. doi:10.31661/gmj.v8i0.1432 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344183/#:~:text=Studies%20have%20shown%20that%20fenugreek,control%20blood%20glucose%20%5B24%5D.
- Maheshwari A, Verma N, Swaroop A, et al. Efficacy of FurosapTM, a novel Trigonella foenum-graecum seed extract, in Enhancing Testosterone Level and Improving Sperm Profile in Male Volunteers. Int J Med Sci. 2017;14(1):58-66. Published 2017 Jan 10. doi:10.7150/ijms.17256 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278660/
- Rao A, Steels E, Inder WJ, Abraham S, Vitetta L. Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study. Aging Male. 2016;19(2):134-142. doi:10.3109/13685538.2015.1135323 https://pubmed.ncbi.nlm.nih.gov/26791805/
- Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10(1):28. Published 2013 May 26. doi:10.1186/1550-2783-10-28 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3669033/
- George A, Udani J, Abidin NZ, Yusof A. Efficacy and safety of Eurycoma longifolia (Physta®) water extract plus multivitamins on quality of life, mood and stress: a randomized placebo-controlled and parallel study. Food Nutr Res. 2018;62:10.29219/fnr.v62.1374. Published 2018 Oct 16. doi:10.29219/fnr.v62.1374 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6294837/
- Chan, Kai Quin, et al. “The Effect of Eurycoma Longifolia on the Regulation of Reproductive Hormones in Young Males.” Andrologia, vol. 53, no. 4, 2021, p. E14001. https://onlinelibrary.wiley.com/doi/10.1111/and.14001
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- "A List of Herbs That Are Proven to Safely Increase Testosterone Levels" https://www.gilmorehealth.com/boost-testosterone-levels-with-herbs/
- Henderson, S., Magu, B., Rasmussen, C. et al. Effects of Coleus Forskohlii Supplementation on Body Composition and Hematological Profiles in Mildly Overweight Women. J Int Soc Sports Nutr 2, 54 (2005). https://doi.org/10.1186/1550-2783-2-2-54 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-2-2-54#citeas
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- Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225. doi:10.1055/s-0030-1269854 https://pubmed.ncbi.nlm.nih.gov/21154195/
- "National Institute of Health - Vitamin D" https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
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