Testosterone is a crucial hormone for your overall well-being. Commonly testosterone is associated with male health.
And that’s of course true. However, it plays a significant role in the maintenance of female health too. Without proper levels of the hormone, all humans can experience a decrease in physical and mental performance, How to boost your testosterone with natural supplements.
In the days of our grandfathers, men under fifty didn’t have to worry about testosterone. Heck, it wasn’t even uncommon to find seventy-year-olds being as vigorous as people in their twenties.
However, that has changed today. Sedentary lifestyles, stress, and environmental toxins are bringing down the T-levels even in men who are in their prime.
So, what can you do about it? Should you start pushing steroids into your veins? Unfortunately, that practice has severe side effects.
Otherwise, we would tell you to go ahead. However, there is something you can put in the body to boost the hormone- i.e., testosterone-friendly foods. In this blog, we shall tell you how.
How Does Low Testosterone Feel Like?
Diagnosing low testosterone is quite easy. Even without a blood test, a health professional can tell you that you have low T levels once they hear your complaints. So, how can you know by yourself that you have low testosterone and take action? Let’s see.
The most common feeling associated with low testosterone is fatigue. You won’t feel like going to work or school. Even when you are successful and your career is going well, you would be unmotivated to do the job you love. If the symptoms continue, you might fall into severe clinical depression.
You will experience something similar in your love life. Testosterone is the hormone that drives our libido. So, when you have low T-levels, you lose interest in sexual activities. This can ultimately translate to losing interest in your partner and cost you your relationship.
At the same time, you will be always in a bad mood. You would be quick to irritate and snap at people for the silliest reasons. In other words, a deficiency of the hormone can manifest as you having trouble in your social and family life.
Lastly, your physique will suffer greatly. You will notice that you have less muscle and more fat. Which also means, you will slower and weaker.
Apart from these, you can also have difficulty sleeping and remembering things. Focusing on your daily work will be hard. Anxiousness and restlessness might become your constant mental state.
In short, if you feel like shit all the time but don’t have any major pathology, you’re most probably suffering from low testosterone.
What Are The Natural Testosterone Supplements?
Some nutrients have been found to promote the hormone’s level. Some might also say the deficiency of these nutrients in your diet is what’s responsible for low testosterone. These include various vitamins, minerals, and fatty acids –
- Omega-3 Fatty Acids
Vitamin D is an essential nutrient. It mostly controls how our body uses calcium and phosphorous. However, in recent years, experts have been talking much about the nutrient’s testosterone-boosting benefits.
Vit-D’s Role In Testosterone Boosting
One of the ways Vitamin D helps to increase T levels is by acting on the Leydig cells. These are the cells of the testes that produce testosterone.
The cells have receptors for Vit-D. When it occupies the receptors, the Leydig cells are stimulated to produce more of the hormone. The vitamin also promotes various enzymes which are essential in testosterone synthesis.
You might remember from some of our previous blogs how Testosterone release is associated with the brain and pituitary gland. Vitamin D can enhance the process. It works on the pituitary gland to release the hormones that boost testosterone.
Multiple studies have found Vitamin D supplementation can boost testosterone in patients. The participants took 2000-3000 IU of vitamin D daily for one year. At the end of the period, they saw significant rises in their T-levels.
Safely Increase Testosterone With Vitamin-D
The recommended daily intake of Vitamin D is 600-800 mcg/day for adults. The upper limit of daily intake is 4000 IU/day. To safely supplement with vitamin D, you might not want to go past 3000 IU/day. It’s best if you don’t surpass 2000 IU/day. And that too, after consulting your doctor.
However, there are testosterone-boosting Vit-D supplements in the market that contains 5000 IU, or even 10000 IU of the vitamin. You are supposed to take one capsule per day. This is a risky practice since it surpasses the safe doses.
Extreme vitamin-D supplementation can cause Vitamin D toxicity. Your blood will be flooded with calcium. And that can give rise to problems in multiple systems of the body. You will feel nauseous, confused, and weak. If you don’t receive the treatment you can experience heart and kidney damage.
Vitamin D Foods: Salmon, Milk, Cheese, Yogurt, Liver, etc.
The B vitamin isn’t just one vitamin. There are eight of them. B vitamins are associated with mass muscle increase, growth hormone release, and sperm production. These associations and relevant research have driven experts to believe in Vitamin B’s contribution to testosterone boosting.
Vit-B’s Role In Testosterone Boosting
B-6 or Pyridoxine tends to promote male hormones. At the same time, the vitamin is essential for the proper metabolization of Estrogen or the female hormone.
If the male body lacks pyridoxine, it will suffer from Estrogen dominance. This means, there will be abnormally increased levels of the female hormone in the male body. The consequences of this on your testosterone health can be severe.
Another one is cobalamin
Vitamin B-12, also known as Cobalamin, protects testicular health and function. Thus, promoting healthy levels of the hormones these tissues produce.
Vitamin B3’s friendliness towards muscle mass and Growth Hormone makes it highly likely to promote testosterone too.
Safely Increase Testosterone With Vitamin-B
To maintain healthy levels of Testosterone, you want to avoid the deficiency of vitamin B in your body. Especially, that of B6, B12, and B3. You should get daily 1.3-1.5 mg of B6, 2.4 mcg of B12, and 14-16 mg of vitamin B3 to prevent deficiency.
As for supplementation with these vitamins, there aren’t established dosages. However, there are several studies available where sufferers of low testosterone achieved success with Vitamin B treatments. On separate occasions, those men received 10 mg of B6, 1000 mcg of B12, and 1.5 g of B3 per day.
The researchers saw improved testosterone health in the participants. The benefits included better sperm quality, increase free testosterone, fat loss, and muscle gain.
Remember, all these people got prescriptions for additional supplements to go alongside their Vitamin B. Without them, the vitamin alone might not be able to produce its beneficial effects. So, start any kind of supplementation under the supervision of a doctor.
There are several negative side effects of taking too much Vitamin B. These include nerve damage, skin lesions, acne, heartburn, light sensitivity, nausea, gastric upset, and more. Therefore, you must not supplement near toxic levels (100 mg B6 per day, or 35 mg B3 per day).
Vitamin B-rich foods: Turkey, Salmon, Spinach and other leafy greens, Organ Meat, Peas, Beans, etc.
Zinc is a mineral well known for its testosterone-boosting effects. It’s associated with more than 300 enzyme reactions in the human body. Some of these chemical processes are directly linked with testosterone regulation.
Zinc’s Role In Testosterone Boosting
The testes can sometimes suffer from inflammation and stress. This happens due to infection or substance abuse. The result is the destruction of testicular tissue. And thus, impairment of its ability to produce the hormone. Zinc can actively reduce such inflammation and preserve your testosterone health.
The mineral also stimulates your pituitary gland to release the luteinizing hormone. LH works on the testes to release testosterone. Zinc can also make the androgen receptors in your muscle and other tissue more sensitive. Therefore, most testosterone binds to them and you enjoy effects like increased muscle and strength.
To maintain Superman levels of testosterone, you have to make sure you are body isn’t overflowing with estrogen. Zinc can help with it. A percentage of the Testosterone in the body converts to estrogen due to an enzyme called ‘Aromatase’. Zinc inhibits this enzyme. Thus, it reduces estrogen levels.
How to boost your testosterone with natural supplements Safely Increase Testosterone With Zinc
The daily zinc recommendation for adults is in the range of 8-11 mg/day. If your daily intake is less than this, you might suffer from zinc deficiency. Consequently, it will hurt your testosterone levels.
In successful studies, the daily zinc supplements to boost T-level contained 30-100 mg of the mineral. However, above 40 mg, zinc can cause toxicity. Symptoms of which include, diarrhea and vomiting, headache, disturbance of iron function, and fall in copper levels.
So, stay within the 10-30 mg/day if you are looking to use zinc as a testosterone supplement. Incorporating zinc-rich foods into your diet can also help.
Zinc-rich foods: Oyster, Shellfish, Nuts, Seeds, and Beef.
The mineral magnesium is one of the most important nutrients in your body. It maintains the quality of our muscles, bones, and nerves. A lack of magnesium can make you feel low on energy. Apart from these, the testosterone-boosting effects of the mineral have also been observed.
Magnesium Role in Testosterone
Alike Zinc, Magnesium also directly or indirectly helps the various chemical reactions involved in testosterone production. The mineral blocks cortisol- the stress hormone. Meanwhile, Cortisol inhibits or lowers T levels. This stress-reducing effect of Magnesium helps to boost testosterone.
Sometimes your body might be producing enough Testosterone. But your muscles and other tissues are unable to use it. This happens due to a protein called SHBG. Magnesium can deactivate the protein and help your body to use the available Testosterone more efficiently.
If you are putting enough work in the gym, Magnesium can help you get more from your workout. Studies show that athletic men who took Magnesium supplements alongside their work had more free testosterone at the end of 4 weeks. In comparison, athletes who didn’t take the supplement had average levels.
Safely Increase Testosterone With Magnesium
The recommended daily intake of Magnesium ranges from 300-400 mg. You might experience toxicity if you continue to take more than 400 mg/day. However, the upper limit is set for supplemental magnesium. Those who are planning to get the mineral mostly from foods, don’t need to worry about this upper limit. (1)
The problem with supplemental magnesium mostly has to do with absorption. Our bodies can easily accept magnesium as food. But some people have trouble absorbing the supplement form.
That’s why, it’s essential to use the best supplements that contain an easily absorbable form of the mineral. Such products are free from excessive additives and fillers. And don’t forget to take your Vitamin B6 and Zinc supplements.
Magnesium Rich Foods: Almonds, Cashews, Black Beans, Oats, Dark Chocolate, Banana, Collard Greens, etc.
Omega 3 Fatty Acids
Omega 3 fatty acids are not exclusively testosterone boosters. However, men suffering from diabetes and inflammatory diseases experience low testosterone due to their condition. Omega 3 fatty acids can reduce inflammation and boost T levels.
Omega 3 Fatty Acids Role in Testosterone
Various viral and bacterial infections can cause inflammation of the testes. In patients with low immunity, infection from the urinary tract can spread to the testes. When this happens, the testes suffer damage and can’t produce the hormone. Omega 3 fatty acids can actively reduce such inflammation and preserve testicular health.
If you are recovering from a recent viral or bacterial infection, supplementing with Omega 3 can benefit you in numerous ways. By reducing inflammation and increasing immunity, Omega 3 creates an ideal environment in your body for testosterone production.
Diabetic patients can suffer from low T levels due to high insulin levels. Because when your insulin is high, the body doesn’t release luteinizing hormone (LH). And if there is no LH, there is no testosterone. Omega 3 helps the situation by lowering insulin levels.
Safely Increase Testosterone With Omega 3
The omega 3 supplements are a combination of two kinds of fatty acids- EPA and DHA. Experts tell us that a minimum dose of 250-500 mg/day of this combination is necessary to maintain good health.
The safe upper limit of Omega 3 is considered 3g/day. Too much of this good stuff can give rise to adverse effects. Such as allergic reactions, bleeding disorders (those on blood thinning medications should be extremely careful when supplementing with omega 3), and gastric upsets.
If you think 3 g/day isn’t enough for you, try getting the extra amount from Omega 3-rich foods. And don’t forget to take your Vit-D and Zinc supplements.
Omega 3 Fatty Acid rich foods: Flax seeds, Chia Seeds, Walnuts, Fatty Fish, and Soybeans.
So, these are the five most effective and proven natural supplements for optimum testosterone. However, we strongly advise against gulping vitamin pills without talking to your doctor first. The dosage recommendations are meant for people who are only testosterone deficient but otherwise healthy.
If the cause of low testosterone is long-standing hypogonadism, vitamin, and minerals might not work. In that case, you will require Testosterone Replacement Therapy. What is that and how does it work? Find out in our next post.