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How to Boost Testosterone Naturally: Supplements  That May Help

How to Boost Testosterone Naturally: Supplements That May Help

Most of us would say that getting older isn’t super fun (though, if you’re one of the lucky ones who ages like fine wine, please tell us your secret!). While there are a plethora of changes that happen as we age, for men one of the more troublesome problems is a decline in the amount of testosterone produced in their bodies. This starts happening pretty early actually, with testosterone levels naturally dropping approximately 1% each year after the age of 30.

As the levels of testosterone decline, men may lead to experience sexual dysfunction, lower bone density, and loss of muscle mass. This is usually about the time when they start thinking back to their high school days and remembering how “alive” they felt. That awareness of what was, and what now is, usually pushes men to seek out ways to boost and regulate testosterone levels. They’re simply looking to maintain a healthy and active (and sexually satisfied) life.

We get asked a lot for information on testosterone—“What are the effects of low testosterone?” and “How do I fix this?”—so here are some supplements that may help increase the amount of testosterone in your body.

Possible Consequences of Low Testosterone Levels

Low testosterone isn't just a number on a medical chart; it can really change a man's life. Feeling more tired than usual, noticing a decrease in strength, or having trouble in the bedroom? These could all be signs that your testosterone levels are dipping. Low testosterone is more than just physical changes, too—it can affect your mood and energy levels, making it important to keep an eye on.

With low testosterone, you might also experience:

If you are worried that you might be experiencing low testosterone levels, it is important to consult your provider. The “normal range” for testosterone is so wide, so it’s more important to get an idea of where you are and how quickly you’re dropping. Maybe you’re midway through the “normal range” but you were at the high, so to you, the mid-range feels low. Finding a practitioner to do blood testing will be helpful for establishing a baseline and monitoring from there.

Strongest Testosterone Boosters: Supplements That May Help

Before loading up natural testosterone boosters, it's important to remember that supplements can be a mixed bag. They're not a one-size-fits-all solution and might not work the same for everyone. That's why it's crucial to chat with your healthcare provider before starting any new supplement routine. They can help you understand if those testosterone supplements are a good match for your body and your health goals.

Here’s a list of the best testosterone boosters that may help.

Zinc

Zinc plays an essential role in the enzyme systems responsible for testosterone production within the testes, which is why a zinc deficiency can lead to lowered testosterone levels.

Since zinc is an element not stored in the body, you need to consume it regularly. Zinc’s effects on testosterone levels are well studied, and supplementation has been shown to potentially improve testosterone levels. However, keep in mind more zinc doesn’t necessarily mean more testosterone. Don’t overdo it, since zinc can be toxic in high doses.

Fenugreek seed extract

Fenugreek is likely a word you haven’t heard before, but this is clover-like herb that smells and tastes like maple syrup. In four out of six studies, fenugreek seed extract was shown to possibly increase testosterone concentrations in men, so it might be helpful for men with low testosterone.

Ashwagandha

An evergreen shrub found in India, Africa, and the Middle East, Ashwagandha has been shown to have anti-inflammatory and antioxidant effects. Ashwagandha may increase testosterone concentrations, as three out of four studies showed positive effects.

Magnesium

A study that examined the effects of exercise and magnesium in men showed that supplementation may increase testosterone. A few other studies showed there may be a link between supplemental magnesium and levels of testosterone in the blood. However, it might be due to magnesium's abilities to potentially maintain antioxidant capacity and control oxidative stress. So while magnesium does show some promise to possibly boost testosterone levels, it would benefit from more research.

Vitamin D

Vitamin D deficiency is a common health issue, and in one study, it was suggested that vitamin D might have helped promote testosterone production in healthy, overweight men who were undergoing a weight loss regimen.

While you can get the vitamin D you need from the sun, that’s not always easily accessible, and there can be some potential negative health effects from relying on sunlight alone. Due to differences in our melanin, not everyone can produce vitamin D from sun exposure in the same ways. And remember, too much sun exposure can put you at risk of certain skin cancers.

That’s why some rely on vitamin D supplementation. But as always, be careful about how much you take–too much can counter the benefits it provides

middle-aged man working out

The Bottom Line: Natural Support for Men’s Wellness 

Aging and decreasing testosterone might be a natural part of life, but that doesn’t mean there’s nothing you can do. You can try some of the supplementation mentioned above, or find a combination supplement like Primal Total Male+ that balances some of the natural ingredients discussed above, like vitamin D3, zinc, and fenugreek seed extract.

Looking to learn more about natural supplementation for your overall health? Check out our post: Key Vitamins and Minerals for Men's Vitality


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