7 Best Supplements to Boost Low Testosterone

Low Testosterone Levels

What Is Testosterone?

Testosterone is a very important hormone in the human body. It is the hormone responsible for the development of sexual properties in a male. Furthermore, it regulates the levels of sperm in the male body.

Testosterone is also produced in females but in much smaller amounts. Besides regulating sperm production, testosterone is also considered to influence and regulate fat distribution, RBC production, sex drive, bone mass, and muscle strength.

Low testosterone levels can be a big problem for males because of its vitality as a regulating agent for the aforementioned aspects in the body, especially in sperm production. In females as well, too much or too less of testosterone can have a detrimental effect on the health, including the production of RBCs, and reproductive function.

According to the Department of Health & Human Services in Australia, testosterone production in women is often age-dependent, and when a woman reaches 40 years(1) of age, her levels of androgens have decreased by half.

According to the University of Rochester Medical Center, “the normal range of testosterone for men is between ~280 and 1,100  nanograms per deciliter (ng/dL) for adult males”. (2) This article briefly looks at what testosterone is and how testosterone levels can be increased by using natural supplements.

Bad sleep and snoring can cause low testosterone! A study in the Journal of Clinical Endocrinology & Metabolism in 2002 found that “the constant disruptions in sleep and normal breathing result in lower testosterone levels.”

How to Increase Testosterone Levels Using Supplements?

Natural supplements have the potential to catalyze an increase in your testosterone levels. A number of these supplements work directly or indirectly to increase the testosterone or create an apposite environment where the body naturally starts producing more of the hormone.

However, you must be aware that taking testosterone boosting supplements to artificially increase the hormone levels, when it is not required, can result in a cardiovascular disease like a heart attack or a stroke. The old adage, “excess of everything is bad,” applies very well for testosterone levels. Some of the best testosterone supplements are discussed below.

Supplements for Low Testosterone

1. D-Aspartic Acid

How does it work?

D-Aspartic acid is one of the best supplements for testosterone. It works effectively as one of the best testosterone supplements for men but not for women.

According to research(3), it works on the testicles and facilitates the increase in luteinizing hormone, which in turn, helps in the manufacture of Leydig cells in the testes to produce more testosterone.

How to use it and how much?

A 2-3 gram daily dosage seems to work for people with testosterone deficits. Several scientific findings seem to suggested that D-Aspartic Acid may be one of the best supplements to increase testosterone for people with the inadequacy of the hormone, but harms individuals who have normal testosterone levels. Therefore, beware of using it to artificially boost your levels when you do not have a problem.

2. Vitamin D

Vitamin D
Image:ShutterStock

How does it work?

The best source of Vitamin D is usually exposed to sunlight. Vitamin D functions as an active steroid hormone on the body.

However, due to the habit of staying indoors, several people do not get appropriate amounts of sunlight, leading to a deficiency in Vitamin D. These deficiencies have been correlated(4) to low testosterone levels. Hence, the levels may be regulated by just increasing exposure to sunlight.

How to use it and how much?

You can increase your exposure to the sun by setting a 15-20 sunning window daily. Furthermore, you can consume Vitamin D in the form of supplements such as 3000 IU of Vitamin D3 every day.

3. DHEA

How does it work?

Dehydroepiandrosterone is, in a way, a natural testosterone supplement that occurs as a hormone in the body. It plays a crucial role in regulating and increasing low testosterone levels and estrogen.

DHEA has become a very trusted way of elevating testosterone levels. It is one of the best testosterone supplements for women. Many researchers(5) have found that 50-100 mg of DHEA per day helps increase levels of testosterone.

How to use it and how much?

About 50-100 mg per day seems to be an effective dose. But make sure to consult your doctor before taking DHEA.

[ Read: How to Boosting Testosterone With Natural Remedies? ]

4. Zinc

How does it work?

A lot of research on Zinc for testosterone production is still being worked on, but the direction is obvious. Zinc seems to have a direct correlation(6) with testosterone levels in men with a hormonal deficit of testosterone. However, it seemed to have no effect on males with normal quantities of the hormone. Zinc is also an essential mineral involved in 100+ processes within the body.

How to use it and how much?

Consuming Zinc-rich foods might be a good idea. A second option is to buy zinc supplements from the market and take standard doses.

5. Ashwagandha

ashwagandha
Image: ShutterStock

Why does it work?

Withania somnifera, popularly known as the ashwagandha root, is a well-known adaptogenic herb with anti-oxidizing properties.

It is also one of the best natural testosterone supplements. Recent research on Withania somnifera seems to indicate that it may help improve testosterone levels and sperm health.

For example, in particular research(7), participants taking 5 grams of Ashwagandha root powder for 90 days experienced a significant improvement in sperm quality. In another research study, ashwagandha helped increase performance in exercise and boosted low testosterone levels significantly.

How to use it and how much?

300 mg dosage of Ashwagandha once or twice a day is suggested according to one research. You can consult an expert in herbs for a more customized consumption regimen of Ashwagandha. But, you should be mindful that certain researchers have found Ashwagandha increasing testosterone levels in stressed individuals, which may indicate an inverse relation with the hormone cortisol. Cortisol itself has an inverse relation with testosterone.

See Also
Chinese Herbs

6. Fenugreek

Why does it work?

Fenugreek is another suggestion as a natural supplement for testosterone. However, you should be aware that research results on Fenugreek have differed from each other. Some of the positive research has suggested that the herb helps increase testosterone levels by reducing enzymes that facilitate the conversion of testosterone to estrogen.

How to use it and how much?

Fenugreek can be consumed orally. A possible dosage is 600 mg of fenugreek seed extract daily.

7. Ginger

Ginger
Image:ShutterStock

Why does it work?

Research(8) has shown that using ginger as a supplement increases testicular cholesterol which may be a vital reason why testosterone production increases after taking ginger.

How to use it and how much?

Ginger can be consumed orally in the form of a daily ginger supplement for 8-12 weeks. Ginger can also be consumed regularly with your food.

Other low testosterone supplements include Tribulus Terrestris. However, multiple(9) pieces of research(10) have shown that although it increases low testosterone levels in animals, the same effect has not been seen in humans.

Low Testosterone Levels Can Be Elevated with the Right Supplements

Low testosterone levels is becoming an increasing problem in males and females alike due to the exposure to radiation from gadgets, more time spent indoors, a stressful life, decrease in the quality of our diet, and various other factors.

For humans, testosterone not only serves as the male sex hormone, but it is also important for maintaining energy, production of red blood cells, and many other bodily functions.

Being aware of information on supplements that can boost your low testosterone levels can be vital to a happy and healthy life. At the same time, you should be extra careful that you do not elevate your testosterone levels so much that you are at risk of cardiovascular disease. Balance is the key!


FAQs

1. Do testosterone supplements work?

Yes. A number of these supplements work directly or indirectly to increase the testosterone or create an apposite environment where the body naturally starts producing more of the hormone. However, you must be aware that taking testosterone boosting supplements to artificially increase the hormone levels, when it’s not required, can result in a cardiovascular disease like a heart attack or a stroke.

2. What causes low testosterone?

Low testosterone is caused due to the exposure to radiation from gadgets, more time spent indoors, a stressful life, a decrease in the quality and balance of our diet, and various other factors.

3. What else does testosterone affect besides my sexual health?

Testosterone is not just about sexual health! While one of the key consequences of low testosterone is loss of sex drive, the hormonal imbalance caused by low testosterone can also cause mood swings, lack of energy to even get up from bed, and frequent fatigue.

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