4 Supplements to boost testosterone
Testosterone is a hormone that is present in men and women. Men usually have higher levels, and this hormone controls sexual health, fertility, muscle growth and fat loss. Although not usually not a problem if you are a health individual, having low testosterone levels is a worry among men and athletes. There are different ways you can boost your testosterone and in this article, we are going to be sharing the supplements you can be taking to increase your T – levels. Many supplements claim to be testosterone boosting but the research is limited on these, so we are only going to be discussing the ones proven to boost testosterone levels.
Why increase testosterone levels?
One question you may have asked yourself is why would you want to increase your testosterone levels? Well, this hormone is in control of many things you would like to improve, one being that having a higher testosterone level makes it easier and quicker to gain muscle. This is due to testosterone increasing neurotransmitters which stimulates tissue growth, also testosterone increases ates of protein synthesis, which is the process your body uses to build more muscle tissue. There are also many other growth benefits like denser bones and a more efficient metabolism, meaning you can burn fat quicker.
The reasons you would want to increase your testosterone levels are endless and go beyond physical. Having low testosterone can also cause your mental health to decline and can cause mood swings, anxiety, and stress. The other effects of low T – levels like increase body fat and a decline in sexual health can also cause mental health issues. If you believe you are suffering from low testosterone levels, then it would be best to consult a doctor or health professional before taking matters into your own hands. If you are ill or have a health condition, then these can also be reasons for a decline in testosterone.
Vitamin D is a fat-soluble vitamin that can be stores in the body. Sources of this vitamin include sunlight, certain foods, and supplements. There is a link between low vitamin D stores and low testosterone levels, so you need to make sure you get your daily amount which is around 15 mcg (800IU) for adults. Good sources of vitamin D are fatty fish, dairy and other fortified foods, sunlight is also a good source of this vitamin but is not available all year around. As his is the case you can think about supplementing this vitamin when the sun light is limited as you do not want to risk being in a deficiency and cause decrease testosterone levels.
A study was done including 200 men who where overweight but otherwise healthy. Some of the men were given a daily dose of vitamin D3 for a year and others where given a placebo. At the end of the year this study showed that over the course of the year the men who had the vitamin D has lost 6kg of weight and had small but significant increases of testosterone.
Zinc is a mineral that is found in cells throughout the body. Its responsible for many bodily functions like aiding the immune system and can help the body make protein and genetic material. You also need zinc to help grow and develop properly and the recommended daily dose can vary but is around 11mg for adult men and 8 mg for adult women. There are also different ways you can get your dose of zinc as meats and sea food are a good source, wholegrains and dairy products can also provide you with zinc.
As zinc is a mineral, getting enough of it can decrease your chances of developing a disorder called hypogonadism. This is a condition caused by mineral deficiencies and it directly affect your sexual organs like testes and ovaries. As a result of this you can suffer from low estrogen and testosterone levels.
Fenugreek is a herb that has been used in traditional medicines for years and is a common ingredient in Indian cuisine. Although not a supplement, this ingredient has many health benefits and 11 grams of fenugreek contains: 3 grams of fibre, 3 grams of protein, 1 gram of fat and just 35 calories. This herb has been shown to have many benefits like increasing the quality of breast milk in women and it can also be used to control diabetes and blood sugar levels.
When it comes to increasing testosterone levels then Fenugreek is a supplement that can help. A study was done that involved 49 men doing a resistance training programme over 8 weeks. Everyday these men had to take a fenugreek supplement (500 mg), so the affects can be monitored. At the end of the period the men where assessed on strength, muscle mass, fat loss and testosterone levels. The results showed that the men had lost a significant amount of fat and had improved their body strength. When testosterone levels where tested they showed to be slightly higher than usual, concluding that fenugreek can be used to treat low testosterone levels.
In your body a hormone called dehydroepiandrosterone (DHEA) is produced in your adrenal glands and this hormone can help produce other hormones like testosterone and estrogen. The image of these supplements are varied as some athletic associations may class the supplements as performance enhancing drugs and will penalise you if they are found in your system.
When it comes to increasing testosterone, DHEA supplements have shown to be effective in elderly males. However, research for these supplements is still limited and some studies suggest taking DHEA boosting supplements offers very little effect when it comes to hormone production. Other benefits of DHEA include improved mental health as the correct levels of this hormone can improve mood and memory.
Side effects of too much testosterone
Although having good testosterone levels are good and can offer a range of benefits to your physical and mental health, having too high testosterone levels can have some harmful affects on your body. One effect can include mood swings and aggressive behaviour. You skin may also be in a worse condition as high testosterone levels can cause acne and oily skin. You can also be at the risk of testicular and adrenal tumours, but these have not been observed to be cancerous. However, the elevated cholesterol levels caused by high testosterone levels can lead to cancer, cardiovascular diseases, and strokes.
Having high testosterone levels can also decrease your sperm count, making you infertile. Men will also find their testes to shrink. If you are only finding natural ways to increase your testosterone then having too much should not be an issue if you are healthy. As these side effects can be severe in some individuals its recommended that you only find natural ways to boost your testosterone.
In conclusion, if you are looking to boost your testosterone by taking supplements then you are best doing it the natural way. By this we mean not taking testosterone but taking the minerals and nutrients that are known to support the production of testosterone. By doing it the natural way you reduce the chances of any unwanted side effects that can possibly be detrimental to your health. Some of the supplements claiming they can boost your testosterone are mostly not tested and proven meaning they may boost your testosterone, but the side effects are unknown.