There’s no denying the importance of testosterone. It deals with many things: muscle, body fat, mood, libido, restfulness, and that’s just to name a few.
Avid health practitioners will no doubt be able to say more, but the general gist is- if you want to be able to build muscle, or generally lead a healthier and more active life, then testosterone is something you would like to have a lot of.
This is doable in many ways, not necessarily through just strength training or diet. There are also supplements that you can take to help boost your testosterone levels. The more you age, the less testosterone your body produces.
If this is something you would like to fix, then you should consider supplementing it. There’s definitely a lot of supplements out on the market that claims to boost testosterone levels.
However, make sure you know what you’re getting, you just gotta find the one that works for you, with ingredients that have been scientifically tested and proven.
D-Aspartic Acid, also called DAA or D-Asp, is an amino acid that has been proven to increase testosterone levels. In the wider scope of things, it helps the body build up lean muscle mass and energy levels.
Supplementing this has been said to temporarily increase testosterone levels. However, if taken over a longer period of time, changes are said to be more significant. This amino acid is found largely in the brain and in a man’s testes and is actually naturally occurring in the body.
How does it work?
This is where things get a little confusing. Even now, we still don’t know exactly how D-Aspartic works to boost your testosterone levels, only that it does. There are theories involving its presence in the brain, and how it could possibly be stimulating parts of the brain into producing more hormones, but the ‘how’ is currently being debated.
How is it supplemented?
Outside of the many available supplements in the market, D-Aspartic can also be found in many familiar foods. Things like soy products, certain grains, eggs, meat, poultry, dairy, etc.
“The standard dose for D-aspartic acid is between 2,000 – 3,000mg.” This is the recommended dose, however, some additional research might need to be done in order for that to be confirmed.
Does it Work?
It has in fact been studied, in varying ways. One such study involved not only humans but rats as well. Each had their respective groups, one being provided a daily dose of D-Aspartic, and the other a placebo.
“…In humans and rats, sodium D-aspartate induces an enhancement of LH and testosterone release.” This means, that there was a positive increase in testosterone in the subjects that had taken the D-Aspartic, which wasn’t duplicated with the control group, leading them to conclude that there is a reason to believe that D-Aspartic is able to boost testosterone levels in both humans and rats.
Now, oysters are not for everyone. However, for those who enjoy them, then you can do with increasing your oyster intake. If oysters are not something you enjoy, then definitely consider extracts.
Oyster Extract isn’t good for just raising testosterone levels, although that is definitely a significant part. Oysters in general, are filled with lots of different nutrients that your body is in need of.
Why is it such an effective testosterone booster?
The important part is the amount of zinc inside of it. This mineral is something that is widely known as a testosterone boosting ingredient, and there have been many studies that have been conducted on its effectiveness.
It isn’t just oyster extract that is high in zinc, although it’s definitely something that has large amounts of it. You can also find it in meats, legumes, eggs, etc.
If you’re looking to supplement zinc just to boost testosterone, then 5-10 milligrams is more than enough. The recommended maximum is up to 40 milligrams, however, that’s a high dosage that should be taken only if you have zinc-deficiency.
This is something that should be supplemented every day to be effective, and the absolute maximum is 100 milligrams which “…is confirmed to be safe in the short term (2-4 months).” Anymore will do more harm than good.
Does it Work?
Two notable studies have been conducted and had resulted in the increase of testosterone. One had been tested on elite wrestlers. This small study had been conducted with a subject pool of ten and had lasted around 2-4 weeks.
If you’re wondering about its effects on regular people, there had also been a small study conducted on regular men and women. This had been studied on the same timeline, and once again there had been positive results involving the boosting of testosterone levels.
These are just generally good for you, however, a lot of them are specifically known to have a positive effect on your testosterone levels. These can be supplemented in many different ways, and have different rates of effectiveness.
Going out and basking in the sun is going to start sounding a little better after this, for sure. Because Vitamin D has been proven to pretty drastically affect the production of an individual’s testosterone.
There have been studies done on people who are lacking in Vitamin D3, those that have this deficiency more often than not have lower testosterone levels. Some studies have even shown “…that men who supplement with Vitamin D can have up to 25% more testosterone than men who do not.”
Unlike Vitamin D, this particular vitamin has not been studied enough for us to be able to find out how effective it actually is in humans. However, studies with rats as subjects resulted in a 70% increase in testosterone production. So this is definitely a vitamin to look out for.
There were studies involving rats that were conducted to test out the effects of vitamin B6 deficiency. This resulted in the rats having decreased testosterone rates than the control group, suggesting that supplementing it will, in fact, be able to increase the production of testosterone.
This is a popular spice, and it is known in some cultures to have aphrodisiac-like effects. There’s a lot of debate over how effective it actually is, and because of that, it’s being well-researched today.
Recent studies involving animals have proved there to be a positive relationship between ginseng and testosterone. It’s also been used in treating things like infertility and erectile dysfunction.
Does it Work?
As mentioned, the studies conducted had led to more questions than answers. One study found that ginseng had no effect on testosterone, whilst the other had led to an increase thereof. The positive results had 66 subjects altogether, and the ones that supplemented the ginseng were able to experience an increase in not only testosterone but DHT.
Much like ginseng, fenugreek is known as a popular libido enhancer, as well as related to the increase of testosterone production. Also, much like ginseng, there is a lot of debate about how effective it actually is, and if supplementing it is actually any good.
There are some that will say no, but there have been studies conducted that consuming around 500-600 milligrams of it every day is not only safe but effective in boosting an individual’s testosterone.
Does it Work?
As mentioned, the effects of fenugreek are something that is still being tested today. There was a study that had led to a positive increase in testosterone, however, the results had not been duplicable since then.
This particular study had been conducted on 30 different men, for 1-6 months, with a daily allowance of 500 milligrams of fenugreek.
The material that is said to make mucuna pruriens so effective when it comes to boosting testosterone, is called L-Dopa. This helps push the production of testosterone levels by stimulating the parts of the brain that synthesizes it.
This is extracted from a legume and is turned into a powdered product. The recommended dose is around 5 grams of mucuna pruriens. This is not something that is typically eaten as is, as cooking it will eradicate the L-Dopa that’s making it so effective, and eating it raw will prevent protein adsorption.
Does it Work?
There has been a couple of studies done on its effectiveness. One in particular, had a subject pool of 150 male individuals.
This study was conducted using the recommended 5 grams of mucuna powder, and it lasted a total of 3 months. It led to a definite enhancing of sperm quality, and significant changes in testosterone levels had been found “…in persons with low sperm parameters.”
This has effects much like ginseng, in fact, some call it the Malaysian Ginseng. Whilst research has been lacking, it has been to known to show positive effects with a low dosage ranging around 1.2 grams.
This is not only marketed as something to boost testosterone but also as something that enhances libido and burns fat. It’s extracted from a flowering plant that is native to Malaysia and Thailand.
Does it Work?
Studies have been conducted on the effect of Tongkat Ali in a short-term setting (4 weeks). One particular study had 63 subjects that were mixed genders. In this study, not only did the subjects experience an increase in testosterone levels, their cortisol levels decreased as well.
This is another ingredient that is known to help the raising of testosterone levels in men. It’s often taken along with zinc. A popular method of consumption is through eating something called Brazil nuts. However, research is a little lacking, so this is not something I can recommend 100%.
These have at least 68-91 micrograms of selenium. Meaning around 4-5 of these nuts should allow you to reach the maximum 400 micrograms per day. Consuming more than the recommended amount has been said to lead to some pretty bad side-effects, so be careful about your dosages.
DHEA is produced naturally in the body. After it has been produced, our bodies will use it to make other hormones. An important one is testosterone, but it also produces other hormones like estrogen.
Supplementing this is a little harder than a lot of the others, especially as there are limitations for it in some areas of the world, mostly because of it’s proven steroid-like effect on testosterone and DHT.
If you are looking for ingredients that you can supplement in order to boost your testosterone levels, make sure to get to know said ingredients before committing to anything. There are a lot of ingredients out there that makes a lot of promises without anything backing them up.
The ones mentioned in this article have been proven to work, but even then some of these likely need a little more research done before anything can be confirmed 100%.
Get supplements will work for you. Things with testosterone boosting ingredients like D-Aspartic or Zinc are good to start off with. You should be able to find supplements with these ingredients without having too many problems.
Still, remember that supplementing is just part of it. If you want to be able to reach your goals, you’re going to have to make changes elsewhere as well. Whether that be investing in a healthier diet or reserving time for some exercises.
If you want quick results, then you’re going to have to put a little more effort into it. There’s no such thing as a miracle pill that will boost your testosterone levels magically. However, there are some that can certainly help.
Find these pills that work for you, and make sure to do a little digging. Outside of that? Just make sure you’re enjoying what you’re doing, and try not to stress too much. Results will come in time.
1. Examine.com D-Aspartic Acid https://examine.com/supplements/d-aspartic-acid/
2. Soricelli A, D’Aniello A, Ronsini S, D’Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. https://www.ncbi.nlm.nih.gov/pubmed/19860889
3. Examine.com Zinc https://examine.com/supplements/zinc/
4. Ali Kuoppala Vitamin D and Testosterone: 3332IU of D3 for 25% More Testosterone https://www.anabolicmen.com/vitamin-d-testosterone/
5. Examine.com Mucuna Pruriens https://examine.com/supplements/mucuna-pruriens/