There are many 'testosterone boosters' out there, and the fact is that none of them will help increase levels in any noticeable way without TRT as well. So, what are the best supplements to increase testosterone?
Low testosterone is a problem many men experience, especially over the age of 35. Since it's the primary male hormone responsible for metabolism, muscle mass, sexual health, and overall well-being, it can significantly impact how you look and feel.
While testosterone replacement therapy can be a great option, if you're interested in trying to make the most of your TRT, six supplements may enhance the benefits of testosterone replacement therapy.
What You Need to Know About The Best Supplements for Testosterone.
Several supplements and vitamins may impact testosterone and other hormone levels when used alone, but generally, they aren't as effective as when they accompany testosterone replacement therapy.
Supplements and Vitamins That Impact Testosterone Levels
Typically, when you're interested in boosting testosterone, you're feeling off. Maybe you've lost your sex drive, your energy levels have plummeted, or you're seeing muscle loss and additional fat around your middle.
Trying supplements may enhance results alongside TRT for regaining your life back. Some of the most common supplements to help raise testosterone levels combined with TRT include:
Vitamin B and Tesosterone
B vitamins like B6 and B12 help regulate and synthesize various hormones, including testosterone. They help convert food into energy and produce red blood cells, which are vital for carrying oxygen throughout the body. (1) Vitamin B6, in particular, aids in regulating androgen receptors in the body, which are responsible for binding testosterone. It also supports the synthesis of neurotransmitters like dopamine and serotonin, essential for mood and overall well-being.
Vitamin B12 and folate also help produce red blood cells, which carry oxygen to the muscles, including those involved in testosterone production. Therefore, ensuring an adequate intake of B vitamins through a balanced diet or supplementation can contribute to maintaining healthy testosterone levels and promoting overall hormonal health.
DHEA and Testosterone
DHEA, or dehydroepiandrosterone, is a hormone naturally produced by the body that helps regulate testosterone production. By supplementing with DHEA, men can increase their testosterone levels and experience a range of benefits, such as improved muscle mass, energy levels, and libido.
Omega-3 Fatty Acids and Testosterone
Omega-3 fatty acids, particularly EPA and DHA, found in fish oil, offer various health benefits, including their positive influence on testosterone levels. These healthy fats help regulate hormone production, reduce inflammation, and promote cardiovascular health. Consuming fatty fish such as salmon and mackerel or taking a high-quality fish oil supplement can be a valuable addition to your TRT regimen.
Magnesium and Testosterone
Magnesium is involved in over 300 enzymatic reactions, including those related to testosterone production and metabolism. Research suggests (2) magnesium supplements can enhance free and total testosterone levels, particularly in individuals with magnesium deficiencies. The best dietary sources of magnesium include whole grains, dark leafy greens, nuts and seeds.
Zinc And Testsosterone
As a vital mineral, zinc influences many bodily processes, including testosterone production. Zinc deficiencies are unusual in the USA because many foods are fortified, and there are plentiful natural sources. According to a study, (3) adequate zinc levels are critical for maintaining healthy testosterone levels and fertility. Zinc isn't produced or stored naturally in the body, so it is only found in what we eat. Foods like oysters, beef, pork, chicken, crab, fortified cereals and bread, oatmeal, beans, yogurt, and nuts are common sources of zinc.
Vitamin D (D3) One of the Best Supplements for Testosterone
Vitamin D is one best supplements for testosterone. In particular vitamim D3 which is readily available in supplement form and a more active form. But, vitamin D is actually a hormone that your body produces when exposed to the sun. It's beneficial for fighting viruses, protecting bones against osteoporosis and helping them absorb calcium. But according to a study, (4) men with a vitamin B deficiency who took 3,332 IU of vitamin D daily saw a significant increase in testosterone levels.
Lifestyle Choices That Can Help Boost Testosterone Levels
Even when on testosterone, lifestyle factors can make a difference in promoting healthy testosterone levels (5)(6). If you eat well, avoid stress and get regular exercise, many people won't need to take too many supplements to boost testosterone levels. Lifestyle factors can include:
- Regular Exercise. Engaging in cardiovascular exercises and resistance training can benefit testosterone production. High-intensity interval training (HIIT) and lifting weights have positively affected testosterone levels.
- Sufficient Sleep. Quality sleep is crucial for overall health and hormone balance. Aim for 7-8 hours of uninterrupted sleep each night to support optimal testosterone production.
- Healthy Diet. A well-balanced diet can positively influence testosterone levels. Include nutrient-dense foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats like nuts and seeds. Additionally, specific nutrients like zinc, vitamin D, and magnesium play a role in testosterone production. So, include foods rich in these nutrients or consider supplements if necessary.
- Stress Management. Chronic stress and anxiety can impact testosterone levels. Find effective ways to manage stress, such as practicing relaxation techniques, having hobbies, and spending time with loved ones.
- Maintain a Healthy Weight. Obesity and excess body fat lower testosterone levels. Maintaining a healthy weight through proper nutrition and regular exercise can support testosterone production.
- Limit Alcohol Consumption. Excessive alcohol intake can negatively affect testosterone levels. It's advisable to moderate your alcohol consumption or avoid it altogether for optimal hormone balance.
- Quit Smoking. Smoking is associated with lower testosterone levels. Quitting smoking can have numerous health benefits, including potential improvements in testosterone production.
- Sunlight Exposure. Regular sunlight exposure can help increase vitamin D levels, crucial for testosterone production. Aim for 15-20 minutes with the sun on your skin a few times a week, or consider vitamin D tablets if necessary.
Remember that these lifestyle choices may have varying effects on testosterone levels depending on individual circumstances, but all lead to better overall health.
Support Your Testosterone Replacement
While increasing testosterone levels with supplements alone may not offer significant results, they can make a difference when using them along with TRT.
Low testosterone has several effects on health that can impact how you feel. Some symptoms may include:
- Loss of libido
- Erectile dysfunction
- Increase in body fat
- Loss of muscle mass
- Fatigue
- Hair loss
When you suffer from low T, and supplements aren't giving you the relief you need, adding testosterone replacement therapy can make a big difference. It can ease the symptoms you thought were due to aging but are a sign of low testosterone levels and restore you to your pre-low T self.
Conclusion: The Best Supplements for Testosterone
While supplements can benefit overall health and wellness, they can also complement testosterone replacement therapy by promoting testosterone production and regulating hormones and well-being.
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