Testosterone is a hormone that we usually associate almost exclusively with the male sex. But while it is true that in men it is where its reach is most appreciated, women can also benefit from it.
Testosterone benefits for general health include promoting muscle development, losing fat, or simply helping with common general health processes.
The bad news is that it seems that we no longer produce as much testosterone compared to how we did before. This is due to the sedentary habits and inadequate diet of modern life.
For everything choosing supplements that increase your testosterone is crucial.
The 7 most useful supplements to increase testosterone
1. D-Aspartic Acid
D-Aspartic acid is an amino acid that raises the count of follicle-stimulating hormone and luteinizing hormone, which make the Leydig cell work, which is responsible for producing testosterone.
Several studies in humans and animals have shown optimistic results on the role of D-Aspartic acid, ensuring that it raises improvements such as:
- Greater presence of testosterone.
- Better diffusion of testosterone in the body.
- Better athletic performance.
- Increased sperm count and improvement in its quality.
Despite everything, these results seem to show that D-Aspartic acid is mainly useful for people with sexual deficiencies or low testosterone, but this does not mean that it is essential for people with normal testosterone levels.
2. Vitamin D
Vitamin D is a fat soluble vitamin that occurs naturally in contact with sunlight and acts as a steroid in its active form.
Despite being involved in so many processes, many people currently have a deficiency in it due to the closed-door habits that we carry.
Several studies have shown that raising vitamin D levels also raises testosterone levels , with all the side benefits that this raises, such as better sperm production and other benefits for general health.
While supplements are usually a quick and safe way, changing habits in your daily routine that include more exercise and sun exposure is also helpful in increasing your vitamin D.
3. Tribulus terrestris
Tribulus terrestris is an herb that has received various spiritual and medical uses for centuries. One explanation for this is the power it has to increase testosterone levels . Among some of its main benefits we have the following:
- Increased testosterone count .
- Improvements on various sexual health conditions.
- Other general health benefits.
Still, research indicates that tribulus terrestris works more as an aid for people with low testosterone levels than for athletes with optimal physical qualities or normal testosterone levels. For the latter, there are no benefits evident enough to suggest taking this supplement.
4. Fenugreek
Fenugreek is another herb popularly linked to increasing testosterone. It is believed to work by reducing the levels of the enzymes that convert testosterone to estrogen.
As an example of how it works, one study took 60 healthy men between the ages of 25 and 52. Half of them received fenugreek supplements for six weeks while the other half received a placebo capsule. At the end of the study, the fenugreek group demonstrated the following improvements:
- Increase in libido: 80% of the participants.
- Improvements in sexual performance: 66%.
- Higher energy levels: 81%.
- More general well-being: 55%.
5. Ginger
Ginger is a product traditionally used as a spice in homes, but over the years it has been shown to have health effects in different areas.
In summary, these are some of the benefits of ginger presented by various studies, in animals and humans:
- Increased testosterone count, almost doubling in some cases.
- Greater presence of luteinizing hormone.
- Reduction of inflammation.
While these are relatively short studies, the evidence they have presented is promising, and consuming ginger still raises many other additional health benefits anyway.
6. Zinc
Like vitamin D, zinc is an element involved with the production of testosterone and with many other processes in the body.
One study looked at the relationship of zinc and testosterone across zinc-deficient patients. As expected, supplementing them with zinc also raised their testosterone levels. Zinc has also been found to have benefits on infertility problems in men , on a small scale.
Despite these findings, little has been shown about the effects of zinc in people without zinc or testosterone deficiencies.
7. Ashwagandha
Ashwagandha is an ancient herb from India that is well known for its uses as a medicinal plant, relaxing tea and energy drink, and recently it has been attributed properties on testosterone levels.
Several studies have shown promising results in this regard, ensuring that the consumption of ashwagandha improves testosterone levels while increasing sperm count and other aspects of fertility.
For individuals suffering from stress, consuming ashwagandha may also help reduce these symptoms and increase testosterone, possibly by reducing levels of another stress-related hormone called cortisol.
Likewise, the consumption of ashwagandha improves physical performance and muscle recovery, so consuming it raises more than one benefit that we should consider.
Reference
- Mawer, R. The 8 Best Supplements to Boost Testosterone Levels. For Authority Nutrition. [Revised September 2016]
