The testosterone is a hormone that usually relate almost exclusively to men. But while it is true that in men it is where their scope is most appreciated, women can also benefit from it.
Among the benefits of testosterone for general health, is promoting muscle development, fat loss or simply helping in common processes of general health.
The bad news is that it seems that we no longer produce as much testosterone as we did before. This is due to the sedentary habits and inadequate nutrition of modern life.
Therefore, choosing supplements that increase your testosterone is crucial.
The 7 most useful supplements to increase testosterone
The D-aspartic acid is an amino acid that increases the count of follicle stimulating hormone and luteinizing hormone, which operated at the Leydig cell that is responsible for producing testosterone.
Several studies in humans and animals have shown optimistic results on the role of D-Aspartic acid, ensuring that it proposes improvements such as:
- Greater presence of testosterone.
- Better diffusion of testosterone in the body.
- Better athletic performance
- Increase in sperm count and improvement in its quality.
Nevertheless, these results seem to show that D-Aspartic acid is mainly useful for people with sexual deficiencies or low testosterone, but this does not mean that it is essential for people with normal testosterone levels.
The Vitamin D is a fat – soluble vitamin that occurs naturally in contact with sunlight and serving as a steroid into its active form.
Despite being involved in so many processes, many people are currently deficient due to the closed door habits we wear.
Several studies have shown that increasing vitamin D levels also increases testosterone levels, with all the collateral benefits that this poses, such as better sperm production and other health benefits in general.
While supplements are usually a fast and safe route, changing habits in the daily routine that include more exercise and sun exposure is also useful for increasing vitamin D.
The Tribulus terrestris is an herb that has received various medical and spiritual uses for centuries. One explanation for this is the power it has to increase testosterone levels. Among some of its main benefits we have the following:
- Increase in testosterone count.
- Improvements on various sexual health conditions.
- Other benefits on health in general.
Nevertheless, research indicates that tribulus terrestris works more as an aid for people with low testosterone levels and not so much for athletes with optimal physical qualities or normal testosterone levels. For the latter, there are no obvious enough benefits to suggest taking this supplement.
The Fenugreek is another herb popularly associated with increased testosterone. It is thought to work by reducing the levels of the enzymes that convert testosterone to estrogen.
As an example of how it works, one study took 60 healthy men between 25 and 52 years of age. Half of them received fenugreek supplements for six weeks while the other half received a placebo capsule. At the end of the study, the fenugreek group demonstrated the following improvements:
- Increase in libido: 80% of participants.
- Improvements in sexual performance: 66%.
- Higher energy levels: 81%.
- More general welfare: 55%.
The ginger is a product traditionally used as a spice in homes, but over the years has demonstrated health effects in different areas.
In summary, these are some of the benefits of ginger presented by various studies, in animals and humans:
- Increase testosterone count, almost twice in some cases.
- Greater presence of luteinizing hormone.
- Reduction of inflammation
While these are relatively short studies, the evidence they have presented is promising, and in any case consuming ginger still poses many other additional health benefits .
Like vitamin D, zinc is an element involved in the production of testosterone and many other body processes.
One study analyzed the relationship of zinc and testosterone through patients with zinc deficiency. As expected, supplementing them with zinc also raised their testosterone levels. It has also been found that zinc has benefits on sterility problems in men, on a small scale.
Despite these findings, little has been shown about the effects of zinc in people who do not have deficiencies in it or testosterone.
The ashwagandha is an ancient Indian herb known for its use as a medicinal plant, relaxing tea and energy drink, and have recently been awarded properties on testosterone levels.
Several studies have shown promising results in this regard, ensuring that consumption of ashwagandha improves testosterone levels while increasing sperm count and other aspects of fertility.
For individuals suffering from stress, the consumption of ashwagandha can also help reduce these symptoms and increase testosterone, possibly reducing the levels of another hormone called cortisol, related to stress.
Also, the consumption of ashwagandha improves physical performance and muscle recovery, so consuming it raises more than one benefit that we should consider.