- Top 8 Food Supplements for Increasing Testosterone
Testosterone is the basic male hormone, but it is also important for women.
It plays an important role in muscle development, fat-burning process and general health condition. However, nowadays, men have fewer testosterone levels than ever before. This is partly due to the unhealthy modern way of life. Testosterone enhancing food supplements is a testosterone supplement that increases the level of testosterone.
They either increase the level of testosterone directly, or increase the level of hormones associated with it, or inhibit the conversion of testosterone to estrogen. The effects of these best testosterone supplements have been tested in scientific research. We will introduce eight of these testosterone supplements reviewed.
D-Aspartic Acid is a natural amino acid that increases the level of testosterone in our body. Research has shown that it increases the level of follicle-stimulating hormone and luteinizing hormone. The importance of this is that the luteinizing hormone allows Leydig cells in the testes to produce more testosterone.
Early research in humans and animals shows that 12-day supplementation with D-aspartic acid increases testosterone production and circulation in the body with luteinizing hormone levels. It is also known to increase sperm count and quality. In a 90-day study, men with impaired sperm production were supplemented with D-aspartic acid.
In another study, athletic men with normal testosterone levels performed weight training for 28 days. Half of them were given 3 grams of D-aspartic acid daily. Increased muscle mass and strength were observed in both groups and there was no increase in testosterone levels in the group receiving D-aspartic acid supplementation.
When the data of these studies are combined, it can be seen that those with low testosterone levels and those with impaired sexual function may benefit from D-aspartic acid. However, this is not the case for those with normal testosterone levels.
- Vitamin D
Vitamin D is a fat-soluble vitamin and is produced by the skin when it gets sun. The active form of this vitamin functions as the steroid hormone in the body. Today, the majority of people receive insufficient sun; this results in lower vitamin D levels. Increasing your vitamin D stores can also increase your testosterone levels, which can also improve other health indicators, such as your sperm quality.
A study shows a correlation between vitamin D deficiency and low testosterone levels. During the study, it was observed that vitamin D levels and testosterone levels increased as the participants went to the sun more in summer.
In a long-term study that lasted for one year, 65 male participants were divided into 2 groups, one of which was given 3,300 IU of vitamin D daily. Vitamin D levels of the participants in the supplement group doubled and testosterone levels increased from 0.7 nmol / l to 13.4 nmol / l, increasing by approximately 20%. Go to the sun more to get more vitamin D. You can also take vitamin D supplements at around 3,000 IU per day and eat foods rich in vitamin D.
- Tribulus Terrestris
Tribulus Terrestris is a plant used in traditional medicine for centuries. So far, the majority of research on this plant is animal experiments. These studies show that the plant increases sexual urges and increases testosterone levels.
In a 90-day study, it was found that iron irradiation improved sexual life in men with erectile dysfunction and increased testosterone levels by 16%. However, more recent research shows that iron does not produce the same effects in young, distinguished athletes and healthy people with normal testosterone levels.
Like many other testosterone enhancing supplements, iron irradiation appears to be effective in people with testosterone deficiency or impaired sexual function but does not have the same effects on healthy people.
Fenugreek is also a very popular herbal testosterone enhancing food supplement. Some research suggests that fenugreek inhibits the conversion of testosterone to estrogen.
One of the most extensive studies was conducted on two groups of 15 college boys, each tested for 8 weeks. 30 participants also performed weight training 4 times a week during the process, the experimental group also 500 mg per day. fenugreek.
Both free and total testosterone levels of the participants in the fenugreek group increased. In contrast, only a slight decrease in testosterone levels was recorded in the group participants doing weight training. Furthermore, the participants in the fenugreek group burned more fat and their strength increased.
Another research has looked at how fenugreek affects sex drive and quality of life. The researchers divided 60 healthy men between the ages of 25 and 52 into two groups, one giving 600 mg fenugreek daily and the other placebo for 6 weeks. Participants reported that their strength increased after taking fenugreek. Researchers also:
- Increased libido (81% of the experimental group)
- Increased sexual performance (66% of the experimental group)
- Increased energy (81% of the experimental group)
- They observed an increase in fitness (55% of the experimental group).
Ginger is a spice found in almost every home. It is also a drug that has been involved in alternative medicine for centuries. Ginger has many benefits. Some studies have found that ginger relieves inflammation and increases testosterone levels.
Numerous studies in mice have shown that ginger may have positive effects on testosterone levels and sexual function. In a 30-day study, ginger has been shown to increase testosterone and luteinizing hormone levels in diabetic mice.
In another study, testosterone levels in mice were almost doubled. A third study found an increase in testosterone levels by doubling the amount of ginger administered to mice.
In one of the few studies conducted on humans, researchers gave 75 vicious men daily ginger supplements. At the end of 3 months, testosterone levels increased by 17% and luteinizing hormone levels doubled.
Significant improvements were also found when measuring sperm health, in particular, the number of sperm increased by 16%. These investigations are preliminary, but eating ginger has no harm, and on the contrary, has many benefits.
Dehydroepiandrosterone DHEA is a hormone that is naturally found in the body.It is known to play a role in increasing testosterone levels and controlling estrogen levels. Due to its biological effects, it is very popular among those who want to increase testosterone levels today.
Of all testosterone-enhancing supplements, DHEA is the most commonly boosted. Most research shows 50 to 100 mg daily. Reveals that the dose of DHEA increases testosterone levels by up to 20% over placebo.
However, as with all supplements, there are some contradictions in the findings of DHEA research. Although some studies use the same dosages, they have not observed any effect.
Thus, the effects of DHEA on testosterone levels are uncertain. However, the use of DHEA by professional athletes is prohibited in many countries, so this supplement is not suitable for athletes. Like some other food supplements, DHEA can have positive effects on people with low levels of testosterone.
Zinc, known as an aphrodisiac, is a vital mineral that plays a role in over 100 different chemical events in the body. Just like vitamin D, zinc levels in our bodies are linked to testosterone levels.
In one study, it was observed that testosterone levels also decreased when the zinc levels of healthy men were reduced. As can be expected, zinc supplements also increased testosterone levels in men with zinc deficiency.
Another study has measured the effects of zinc on infertile men with low or high testosterone levels.
Researchers have found that in men with low testosterone levels, zinc has a very positive effect – an increase in testosterone levels and sperm counts. However, no positive effect was observed on men with normal testosterone levels. It has been observed that elite wrestlers taking zinc supplements daily have slowed down the normal decrease in testosterone levels after 4 weeks of intense training.
In light of these studies, it can be said that zinc increases testosterone levels in people with zinc deficiency and low testosterone levels. In addition, after intensive training, we can say that your muscles will support healing.
- Ashwagandha (wisteria)
Withania somnifera, the wisteria plant known as Ashwagandha was a plant used in ancient Indian medicine.
Wormwood plant adaptogen; In other words, it is used as a medicine that facilitates the coping with stress and anxiety of our body. One study investigated the effects of this plant on the sperm quality of vicious men. Participants received 5 grams of walnut supplements daily for three months.
Testosterone levels of the participants increased by 10% -22%. In addition, 14% of the participants were pregnant. Another study has shown that wormwood increases exercise performance, strength and fat burning and significantly increases testosterone levels. Based on our findings, we can say that wormwood increases testosterone levels in stressed people. This is probably because it reduces the stress hormone cortisol.
Keeping Your Testosterone Levels Healthy
Our testosterone levels are vital to our health. It also plays a major role in our body composition.
There are hundreds of testosterone enhancers currently on the market. However, only a few of them can be supported by the findings of scientific research. Most of these food supplements will provide noticeable benefits to people experiencing fertility problems or lacking testosterone.
Some supplements are known to be effective even on athletes experiencing a decrease in testosterone levels due to heavy work routines. Many can also benefit healthy and active people (for example, those who work regularly), but research on this issue has not yet reached a sufficient level.