In this article, we will provide you with accurate information about supplements to increase testosterone. With this vitamins and minerals play a major role and should not be underestimated.
As a man, testosterone levels are an important driving force when it comes to your quality of life in general. Keeping testosterone levels above a specific range (> 650 ng / dL) is a sign that your body is lean and muscular. And also that you are consuming the right amounts of vitamins and minerals required for your diet. Keep reading: Home remedies to cure infilled tonsils and adenoids removal
Supplements to increase testosterone
In other words, your level of T is a solid biological indicator for overall health. The problem is that modern society has developed in a way that has led to a complete decrease in our hormones. Everything that surrounds us, from processed foods, to plastics and chemicals in our products, is robbing us of our natural testosterone production.
Testosterone levels in man have been decreasing steadily during the last decades. The supplement companies are very aware of this downward trend. For this reason they are marketing the solution in the form of testosterone booster supplements that are “scientifically proven”.
I put it in quotes because in many cases, the ingredients are only scientifically proven in animals and trials. They often do not produce the same effects in humans.
In this article we will end this nonsense and focus on the vitamins, minerals and herbs that are proven to have a positive influence on testosterone in humans.
The Vitamins and Minerals that have a proven influence on testosterone
Essential for human survival . It regulates more than 1,000 bodily functions and is associated with a series of health benefits, including greater immunity, stronger bones and increased mental acuity.
Vitamin D is also directly correlated with testosterone levels. Men with sufficient levels of vitamin D have been shown to have significantly higher testosterone levels than men with insufficient amounts of this vitamin. In one study, men who supplemented their diet with a daily dose of 3332 IU of vitamin D for a year had testosterone levels 25% higher than the placebo group.
The sun is an important source of vitamin D, but the truth is that we no longer spend enough time outdoors. As a result, a worldwide trend towards vitamin D deficiency has emerged .
According to the British Medical Journal , vitamin D deficiency is the most common nutritional deficiency worldwide , in both children and adults. If you spend most of your time indoors, consider taking vitamin D supplements.
Zinc is a metal that is required by our bodies in very small amounts to ensure proper development and growth. It is naturally present in foods such as meat, eggs, legumes and seafood. Zinc is lost through sweat, which makes it a very important mineral for athletes.
In one study, elite athletes who received 3 mg of zinc per kg of body weight had significantly higher levels of testosterone compared to the placebo group. The same effect was found in sedentary men who performed exercises on the stationary bicycle.
Keep in mind, however, that increasing your testosterone levels only occurs if you have a zinc deficiency. If you are already consuming enough zinc through your diet, increasing your levels even more through supplementation will not have a significant impact on your testosterone.
Magnesium is another mineral that has been shown to have a direct relationship with testosterone levels in men. In one study, subjects who practiced martial arts received 10 mg of magnesium per kg of body weight. After four weeks of daily supplementation, they had significantly higher levels of testosterone. The same effect was also observed in the sedentary control group, but it was not as pronounced.
As with vitamin D, magnesium deficiencies are very common in the western world. One study estimated that 48% of the American population had suboptimal magnesium levels. As with zinc, magnesium will only increase your testosterone levels to the extent that you have a deficiency.
Herbs supplements to increase testosterone
Ashwagandha is an herb of Ayurveda, a branch of ancient Indian herbal medicine, which has traditionally been used to improve aspects of male health. In Sanskrit, ashwagandha is translated as “horse smell”, which implies that the ingestion of the grass confers the strength and virility of a stallion. But leaving traditional beliefs aside, it has been shown in clinical human research that Ashwagandha has a positive interaction with testosterone.
The Ashwagandha is an adaptogenic herb. This means that it is effective in reducing the physical and chemical effects of stress. Studies have shown that supplementing with ashwagandha significantly reduces cortisol levels. Cortisol is the hormone that your body releases in response to stress. It is derived from the same raw material as testosterone and maintains an inverse relationship with T, that is, lower cortisol = higher testosterone.
It has also been shown that Ashwagandha is an extremely effective testosterone booster in infertile men. In another study, done in untrained men, a resistance training program was performed with Ashwagandha supplementation. There were significant increases in muscle size, testosterone levels and muscle recovery compared to the placebo group.
The Ashwagandha is a super complete herb and is one of the only proven herbal testosterone promoters.
Tongkat Ali is an herb from Malaysia that has traditionally been prescribed as an aphrodisiac. In one study, subjects who supplemented with 200 mg of Tongkat Ali daily for a month increased testosterone levels by 46%.
But an important point to keep in mind is that the subjects in this study had very low levels of testosterone. In another study, subjects with chronic stress who received a daily dose of Tongkat Ali for a month experienced a 37% increase in testosterone levels.
Although previous studies show that Tongkat Ali supplementation has a positive influence on testosterone, it is important to note that the subjects were stressed or had very low testosterone levels to begin with. If you are healthy and do not meet any of these conditions, then it is unlikely that Tongkat Ali supplementation affects your T in the same way.
Mucuna Pruriens is a bean that has traditionally been used to treat Parkinson’s disease. Nowadays, it is a popular ingredient in many testosterone supplements. Studies have shown that Mucuna Pruriens supplementation has a significant impact on testosterone levels in infertile men. It remains to be seen if this effect continues in healthy men.
You should know that your endocrine system is complex
- If you are trying to increase testosterone levels, you should know that your endocrine system is too complex to be straightened with a simple pill. What you really need to do is make changes in your lifestyle.
- If you’re trying to increase testosterone levels, know that your endocrine system is way too complex to be fixed with a simple pill. What you really need to do is make changes in your lifestyle.
- It all comes down to this. You must remain in a range less than 15% body fat. Excess body fat produces an enzyme that converts testosterone to estrogen.
- Make sure you are eating a varied diet that provides your body with essential macro and micronutrients.
Lift weights and get stronger.
- Sleep between seven to nine hours each night.
- Control your stress
- testosterone promoters
Testosterone replacement therapy is another option to increase testosterone levels. However, TRT should only be considered if you have a condition that prevents your body from producing testosterone, p. eg, a condition of the prostate or a brain tumor.
Do testosterone stimulators work or not?
I am a firm believer that supplements should only be used for what they are made: to supplement your diet and your lifestyle. Many men approach supplements as the solution to all evils, but we all know that if something is too good to be true …
This does not mean that supplements do not work. Some of the ingredients described above have scientific evidence that supports the positive influence of testosterone.
However, your main goal should be to make a simple diet and make changes in your lifestyle that allow your body to function more optimally. From that point on, you can start adding supplements to increase testosterone. You might also read: http://trendsmagazine.net/body-fitness-5-easy-ways/