Whether a man is looking to build body mass or enhance his sexual libido, natural testosterone boosters may help to safely restore or enhance male vitality.
Why Testosterone Is Essential
Testosterone is an essential male hormone produced in the testicles, and is necessary for the development of masculine characteristics and male growth. Testosterone levels typically peak during adolescence and early adulthood and begin to gradually decline thereafter with age. Men over the age of 30 can expect testosterone levels to continually drop by one percent every year. Testosterone is necessary for maintenance of the following:
- Facial and body hair
- Sexual health
- Muscle mass and strength
- Sperm production
- Bone density
- Fat distribution
- Red blood cell production
Natural Testosterone Boosters to Enhance Vitality
The following natural testosterone boosters are natural supplements that may help support healthy levels of testosterone in the blood.
D-Aspartic Acid
D-aspartic acid is one form of the amino acid aspartic acid, however, its benefits do not extend to aspartic acid. It works in the central brain region by releasing hormones such as human growth hormone, luteinizing hormone and follicle-stimulating hormone. Concentrations of this amino acid may build up in the testicles, having an effect on testosterone synthesis that may lead to a small testosterone increase. In one study, 60 infertile men were supplemented with D-aspartic acid daily for 90 days. Serum testosterone concentrations were increased by 30 to 60 percent. Fertility was also increased, as 26.6 percent of the study participants reported conceptions. Healthy men using this supplement have experienced only temporary increases in testosterone levels, returning to baseline within one month, making its use limited.
Boron
Boron is a mineral supplement that people use as medicine. It is found in the environment and in certain food. It can be used for building muscle, building strong bones and to increase testosterone levels when supplemented in doses higher than can be obtained from food. In one clinical study, eight average-sized men took 10 mg of Boron for six days. Six of these men had decreased estrogen levels without causing hormonal imbalances, and free testosterone levels were increased. The method of action affording an increase of testosterone is thought to be related to a possible reduction in Sex-Hormone Binding Globulin. Good food sources of boron include:
- Avocado
- Dehydrated onion flakes
- Ground cinnamon
- Parsley
- Cherries
- Grape juice
- Apple juice
- Beef bullion
- Peaches
- Ice cream
- Enriched white bread
- Broccoli stalk
- Flour
- Fortified cornflakes
ZMA
ZMA is a combination of zinc, magnesium aspartate and a small amount of vitamin B6. Zinc is necessary for many metabolic reactions within the body. At times, athletes may have low levels of zinc and magnesium related to inadequate dietary intake and sweating. Without adequate zinc levels in the body, testosterone levels begin to drop. In a study that was performed on men who took ZMA, the participants who took ZMA had an increase in free testosterone levels from 132.1 to 176 pg/mL, compared to testosterone levels in those who took a placebo, whose levels fell from 141.0 to 126.6 pg/mL. The participants who took ZMA also had improved muscle strength compared to those who took a placebo. This is thought to be related to the way in which zinc and magnesium enhance levels of Insulin-like Growth Factor, resulting in elevating blood levels of testosterone.
Fenugreek
Fenugreek is an herbal supplement derived from a plant found in the Middle East and India. It has been used traditionally to enhance libido and masculinity. One study performed involved 30 males who took fenugreek. The study revealed that the men who took 500 mg fenugreek supplementation daily had increases in their testosterone levels. The method of action within the body making this increase possible is not noted, however, it does state that further studies need to be completed to better assess the ability of fenugreek to boost testosterone levels.
This is not an all-inclusive list of testosterone boosters, but these seem to be some of the more popular choices among men. Before beginning a treatment regime with any supplement, you should seek the advice of your healthcare provider, especially if you have a medical condition or take medications.