Testosterone is the key male sex hormone and plays an essential role in male health.
It plays a crucial role in muscle strength, bone mass, libido, potency, and sperm production.
As men grow older, testosterone levels fall. Testosterone levels start to drop at a slow and steady rate in a man’s late twenties and continue to decline well into his golden years.
Low testosterone is problematic as men can suffer fatigue, muscle loss, increased body fat, sleeplessness, night sweats, irritability, depression and erectile dysfunction.
Lifestyle Changes to Increase Testosterone Levels
The most effective way to increase testosterone levels is to make changes to your lifestyle. These are 4 important changes.
Do the following:
- eating a balanced diet that includes:
- colorful fruits and vegetables
- quality proteins and fish
- healthy fats
- engage in regular physical activity or exercise, especially strength training
- get 7-9 restful hours of sleep per night
Avoid the following:
- quit smoking
- avoid excessive alcohol consumption
The sad truth is testosterone levels in men are now lower than ever, partly caused by the poor lifestyle choices. That can be easily remedied by diet, exercise and sleep.
Natural Supplements to Increase Testosterone Levels
Supplements are just that, they supplement your diet. Sometimes you need that extra testosterone boost without consuming extra calories. This is where testosterone boosting supplements come into play.
Here are the eight best testosterone boosting supplements.
- Tribulus Terrestris
- D-Aspartic Acid
- Vitamin D
Tribulus (Tribulus terrestris) is an herb that has been used for centuries in herbal medicine. Tribulus may help with sex drive and improve sperm health, as well as increase testosterone in men with impaired sexual function.
Fenugreek is another popular herb-based testosterone booster. 500 mg of fenugreek per day seems effective for boosting testosterone levels and sexual function in both deficient and healthy men.
Ginger is a common household spice and has strong research showing it may reduce inflammation and maybe even boost testosterone levels. Ginger may increase testosterone levels and sperm count in infertile men.
Dehydroepiandrosterone (DHEA) is a naturally occurring hormone within the body. DHEA has become an extremely popular way to boost testosterone. DHEA is one of the most popular testosterone boosters on the market.
Zinc is an essential mineral involved in more than 100 chemical processes within the body. Taking zinc may be effective in those with low zinc or testosterone levels, or those who are currently in stressful training.
Ashwagandha is another herb used in ancient Indian medicine and it helps your body handle stress and anxiety. New research shows ashwagandha may help increase testosterone levels.
D-Aspartic acid is a natural amino acid that can boost low testosterone levels. D-Aspartic acid may work by stimulating some key testosterone-producing hormones. Doses of 2–3 grams seem to be effective for those who are testosterone deficient.
Vitamin D is an important vitamin that may boost testosterone levels. To get more vitamin D, increase your sun exposure. You can also take around 3,000 IU of vitamin D3 daily and eat more vitamin-D-rich foods.
Healthy testosterone levels are crucial for many aspects of health and body composition. Interestingly, there are many testosterone-boosting supplements now available and we recommend one that contains several of the supplements listed above.
Testo-Max is a mega-mix product formulated by CrazyBulk that contains several testosterone building supplements including:
- D-Aspartic acid
- Vitamins D
- and more.
Read the review for Testo-Max