All functions of body regulate by hormone and there are numbers of hormones are secreted through endocrine and exocrine glands. Hormone named as testosterone is present men as well as women but more significantly effective in men.
Testosterone promotes the male sexual health and developing. Testosterone is responsible for muscle growth, fat loss and some other functions of body especially in men.
As years passes with your age testosterone level starts to fall down. In United States total drop of testosterone is a matter of concern. Lifestyles and health factors seems to play an important role in for this kind of situation.
There are various supplements are available which claims to boost testosterone levels or work as testosterone boosters.
Many of the people go for these supplements having a hope of increasing their testosterone levels. There is very limited research is available which support these supplements as testosterone booster.
These supplements work by aiming either increasing testosterone level of prevent testosterone converting into estrogen.
As mentioned earlier more research is not available still some of the supplements are working to an extent.
Some of the testosterone boosters are as follows
Vitamin D
Vitamin D is a fat-soluble vitamin that produced by your body when it comes in the sun exposure. People who are not used to the exposure of sunlight generally may have lower level of vitamin D.
Vitamin D functions as a steroid hormone in the body when it is in its active form due to having a steroidal backbone. Some of the Experts say that it’s essential for male sexual function. Increasing level of vitamin D works as testosterone booster and other function asuch as sperm production ad sperm quality.
In a study of a year conducted in human subjects, researchers split 65 men into 2 groups, one of which took 3,300 IU of vitamin D daily. Group which had the vitamn D supplement shows the doubles level of vitamin D increase in the testosterone level by 20 %.
Fenugreek
Fenugreek is also a better option as testosterone booster and plant based option. In a study published in 2011 researchers gave 6oo mg of fenugreek pill as placebo every day for 6 weeks for the men ranging age of 25-52. The findings reported the improvement in strength after consuming fenugreek.
Amino acid – D aspartic acid’-
Amino acids are the building blocks of the body. Some are produced in body while others have to take from other sources. D- Aspartic acid is naturally occurring amino acid that work as a testosterone booster.
Some researches explains that d-aspartic acid mainly work by increasing level of FSH (follicle stimulating hormone) and luteinizing hormone. Increased level of both hormones latter stimulates the leydig cells in the testes to produce more testosterone.
According to a a study it has been found that Consumption of d-asparitc acid for 12 days may boost the production of FSH and luteinizing hormone.
This also promotes the transportation of the testosterone throughout the body, Which is in favor of beneficial sperm quality and production.
In a study of 90-days, D-aspartic acid given to men with impaired sperm production. As a result Sperm count increased and gets doubled, rising from 8.2 million sperm per mL to 16.5 million sperm per mL
In a 2013 study, this included a group of athletic men with healthy testosterone levels and followed a 28-day weight lifting routine. In which half athletes took 3 grams of D-aspartic acid per day.
As a result it was found that all participants reported an increase in strength and muscle mass, but in the D-aspartic acid group athletes no one experienced any increase in testosterone level.
Further research published in 2020 reported that taking 3 grams of d-aspartic acid did not affect testosterone levels, while decrease in testosterone level had seen on taking 6 grams of D-Aspartic acid.
Whether d-aspartic acid can help in testosterone level or impaired sexual function seems inconclusive.
Tribulus Terrestris
Tribulus terrestris is a natural occurring herb and know for using in traditional medicine for over the centuries. Some of the scientists have been researches on the effects of tribulus terrestris on testosterone level.
Many of the researches seems to find positive effect of increasing testosterone levels in animals but this does not seems to have same effects on the human subjects. However some evidences have been suggesting that tribulus terrestris may be enhance sexual function in men as well as women.
Ginger
Ginger is another plant based testosterone booster. Ginger is a common spice that can easily found in every household. Ginger possess many potential therapeutic properties such as anti-inflammatory, immune system booster and has been used for medicinal purpose in traditional medicines around centuries.
Ginger is also known for reducing cholesterol levels. According to a study it has been suggested that ginger may also boost testosterone level.
In fact, several studies conducted in rodent have found that ginger positively affects and increase testosterone levels and sexual function.
In a study of 30-days, researchers administered the ginger extract to the rats with diabetes and as a result they found that ginger increased testosterone and luteinizing hormone in rats .
Another study was conducted and research team found that if amount of ginger they took increased by double fold than the testosterone levels increased near about double the normal amount.
One of the few studies, In human 75 men with infertility taken and they consumed ginger supplement daily. After 3 months, as result they experienced a increase in testosterone levels by 17%, and their levels of luteinizing hormone had nearly doubled than usual.
On measuring sperm health, the researchers found that there are several improvements which included increase in sperm count by 16 %.
However may of the research suggests that using ginger might benefit in maintain testosterone. Still, eating ginger is good for for your health in many other aspects.
Zinc
One of the essential mineral required by your body is zinc. Zinc is very essential mineral and it contributes in many chemical processes within your body.
Some researches has found the relation between the zinc and it effect on men’s sexual health, also includes testosterone level. A review was published in 2018 reported that zinc affects negatively and decrease sexual heath and fertility.
In another study it has been suggested that men having low testosterone level and infertility can get benefited by taking 220 mg of zinc sulphate twice a day for 1-4 months.
Dehydroepiandrosterone (DHEA)
Dehydroepiandrosterone (DHEA) also called as androstenolone is hormone secreted by your adrenal glands. Basically it is endogenous steroid hormone precursor which helps to maintain testosterone and estrogen level.
DHEA is circulating in whole body and one of the most abundant steroids. Many of the people take supplements packed with DHEA to boost testosterone.
According to some researches it has been suggested that DHEA supplements can boost testosterone level especially with the age pass on..
However, the result of studies on DHEA supplements is mixed while other studies using similar dosages have found to be non effective.
Even though the effects of DHEA on testosterone levels and athletic performance aren’t confirm, the use of DHEA is completely banned in professional sports.
Ashwagandha
One of the plant supplement popular as testosterone booster is ashwagandha and it hass been used in ancient medicine for other potential medicinal properties.
Ashwagandha scientifically known as Withania somnifera and also called as Indian poison gooseberry or winter cherry. Due to the reflecting strong horse like odor it adapt the name ashwagandha.
Ashwagandha helps your body to handle stress and anxiety hence used as an adaptogen.
In a study it has been tested that ashwagandha is beneficial to enhance the sperm quality in men with infertility. The participants took 5 grams per day for 3 months experienced a 10-22% increase in testosterone levels. Even the partners if the 14% of the participants got pregnant.
Another study reported that ashwagandha also increases exercise performance, strength, and fat loss with boosting testosterone levels.
It seems that ashwagandha could help increase in testosterone levels in the men who are suffering from stress, most possibly by reducing the level of stress hormone, cortisol.
Summary
The level of testosterone affects body in many aspects from development to fertility so it has to be maintaining to be healthy all the time.
Many of the testosterone boosting supplements are available in the market but few of the have a significant effect on testosterone levels and sexual health.
