After years of science-backed research, only a handful of ingredients have been shown to improve testosterone levels.
It’s these ingredients that are wildly used throughout the supplement world when improving testosterone levels are concerned.
However, one thing that we need to pay attention to is the correct dosage.
Without knowing (or taking) the right sized dose of the following ingredients, then you’ll only be wasting your time. But fear not, we’ll run through everything you need to know.
If you want to naturally boost your testosterone, vitamin D is the way to go. It’s called a hormone for a reason – it impacts testosterone production more than any other vitamin.
Our skin synthesizes vitamin D when under direct sunlight. However, most people don’t spend enough time in the sun. This causes them to become vitamin D deficient – not a good thing for your testosterone.
Research suggests that vitamin D plays a crucial role in regulating testosterone. In fact, one study found that people who took 3,332 IU of vitamin D daily experienced significantly raised testosterone levels. What’s more, their immune system improved, and so did their mood and cognitive health.
It’s clear that vitamin D3 is extremely important for our health. Fortunately, you don’t have to spend all day in the sun to reap these benefits. As we’ve discussed, supplementation can provide you with the same benefits.
Journal of Science and Medicine in Sport published an interesting study about vitamin D3. It found that doses of over 4,000IU helped athletes to increase their muscle mass and strength. And doses as high as 5,000IU saw them additionally improve muscle-fiber density, bone health, and overall athletic performance – all without any side effects.
The science proves it. Vitamin D really is one of the best testosterone boosting ingredients out there.
Zinc is an essential mineral, and one of the best testosterone boosting ingredients.
It’s known for regulating a plenty of functions in our body. But perhaps most interesting of all, is that zinc boosts luteinizing hormone production.
And what does luteinizing hormone do, you ask?
To put it simply, it signals your testes to produce more testosterone.
Modern research suggests that diets low in zinc are a recipe for disaster when it comes to testosterone. Zinc deficiency is shown to cause androgen receptors to become ‘numb,’ basically. As a result, testosterone levels plummet.
So it’s no surprise to hear that supplementing zinc to your diet is shown to directly increase testosterone levels. It also helps inhibit aromatase, which converts testosterone to estrogen (the female hormone).
The optimal dose for zinc? Between 10-20 milligrams per day.
D-Aspartic Acid is an extremely important amino acid in your body. It doesn’t only affect testosterone synthesis, but also muscle mass, strength, and growth hormone production.
Similarly to zinc, D-Aspartic Acid helps to stimulate the parts of our brain which control hormone release. This especially applies to luteinizing hormone, which is a precursor to testosterone.
In one modern study, a group of men supplemented D-AA daily for three months. By the end of the study, their T-levels increased by 30-60% on average. On top of that, their sperm count skyrocketed by up to 100% too.
As for the dosage, experts suggest that 2,000-3,000mg of D-AA daily is ideal for increasing testosterone.
Oysters are one of the most nutrient-dense foods on the planet. They’re packed with vitamins and minerals, including zinc and B6. In fact, oysters have as much as 10-times the amount of zinc beef has.
Studies show a strong link between oysters and their ability to improve testosterone in men. However, as food, oysters tend to be pricey and hard to come by.
As a result, supplementing oyster extract is the ideal way to reap all of its benefits – cheaply and effectively. Benefits of oyster extract supplementation include:
- A boost in testosterone levels
- Enhanced libido
- Better reproductive function
- Immune system support
The ideal dosage of oyster extract? It’s 100mg per day.
Asian Panax Ginseng is well known for its benefits on mood and cognitive functions. It also supports a healthy and strong immune system.
In the ancient times, Ginseng was revered as a potent aphrodisiac. Its ability to enhance libido is well known still to this day. However, there’s a lot more that Asian Panax Ginseng can offer.
Modern studies show us that ginseng directly influences testosterone levels in men. Long-term usage of this herb is shown to increase DHT production, which is an androgen steroid hormone. Ginseng also helps to increase luteinizing hormone production, which in turn stimulates testes to spurt out extra testosterone in your blood.
Needless to say, Ginseng is one of the best testosterone boosting ingredients. However, the list of benefits doesn’t end here.
According to numerous studies, Asian Red Panax Ginseng also improves nitric oxide levels in the blood. If you’re someone who works out, this is also important. The higher the nitric oxide levels in your blood, the better muscle pumps you’ll have.
Furthermore, Ginseng also helps to improve insulin sensitivity. As a result, this helps you maintain a lean and healthy body.
The ideal dosage for Ginseng is between 80-120mg a day.
Looking for recommended testosterone supplements?
Much like with zinc, magnesium regulates countless enzymatic functions in the body. This includes the nervous system, cardiovascular health, as well as hormone production.
Magnesium helps support physical endurance in athletes, and it also works to enhance muscle functioning. It helps your body relax and de-stress, allowing you to have a deeper sleep.
All of these benefits are indirectly linked to your testosterone levels.
Here’s the answer: if you have a better-quality sleep, your body will naturally be able to produce more testosterone. You’ll also produce much less cortisol, which is a stress hormone known for its negative effects on testosterone.
But magnesium impacts testosterone directly, too. Short-term human studies have revealed that men who regularly supplemented magnesium ended up with higher baseline T-levels.
If you’re someone who works out regularly, chances are you could be deficient in magnesium. In fact, many people are – according to studies. This makes it extremely important to get magnesium through supplements.
The ideal dosage of magnesium as a testosterone booster is 200mg.
A herb found across the Mediterranean coasts, Fenugreek is a traditional addition to Asian cuisine known for its unique and sweet aroma.
And it’s no wonder why it’s such a popular plant. Fenugreek is packed full of selenium, zinc, and magnesium. Its rich nutrient profile includes compounds which help improve libido and free testosterone levels.
Fenugreek also helps to reduce SHBG (Sex hormone-binding globulin), which is responsible for inhibiting your free testosterone. Thanks to this amazing herb, you’ll have a lot more free testosterone flowing through your veins.
Fenugreek’s main benefits come from its seeds. The optimal dosage of the seeds extract is 100mg per day.
Vitamin B6 belongs to a group of essential B vitamins. It’s crucial for your overall health and well-being. In regards to testosterone, studies show that people who are deficient in B6 have low T-levels.
Other studies have discovered that men who have high levels of testosterone have their estrogen reduced by as much as 30%. This, in turn, allows for more testosterone to flow through your body.
There’s not much to say about this vitamin. Except that it’s incredibly important for our health and hormones. So if you want to keep your T-levels high, don’t miss out on that B6!
Vitamin K2 works synergistically with vitamin D3 to help you produce more testosterone. It also helps to navigate calcium into the right places in your body – mainly your bones.
One study has found that supplementing vitamin K2 for 4-5 weeks led to a 70% increase in testosterone levels in the blood.
Dark green vegetables are one of the richest sources of vitamin K. Fish, beef liver, and eggs also contain this vitamin.
You can also take vitamin K2 as a supplement; the optimal dosage is 18 micrograms.
Mucuna Pruriens is an ancient legume that is also referred to as a herb. It provides the feeling of well-being as it contains levodopa (L-DOPA). This is directly responsible for increasing dopamine – the feel-good hormone.
It can aid in improving levels of deeper sleep, balanced growth hormone levels and aiding in testosterone production indirectly thanks to its healing benefits.
A key benefit of Mucuna Pruriens: it has the ability to reduce prolactin levels which prevents a drop in free testosterone levels.
Luteolin is a flavonoid found in many types of plants including fruits, vegetables, and medicinal herbs. It is widely known for its detoxifying effects and health benefits such as reduced inflammation.
Its also been said to inhibit cancer cell growth, prevents cardiovascular diseases, and enhances brain activity and memory – making it a powerful ingredient.
It has also been seen to contain some androgen-stimulating qualities which help with the producing more T. It’s found primarily in foods like lemons, sage, and peppermint.
The stinging nettle is a surprisingly good source of zinc, magnesium, b vitamins, iron. The stinging nettle also holds a whole host of other important nutrients and vitamins that we need to function efficiently – including testosterone production.
Stinging nettle also works closely on the sex hormone binding globulin to release more testosterone throughout the rest of the body.
This powerful plant also has aromatase inhibitor qualities, which means it prevents the build-up of estrogen.
Boron is a trace mineral that shows signs of importance for testosterone production. It has the ability to raise free testosterone levels by lowering the sex binding globulin.
Boron can also help the body to produce more testosterone by decreasing estrogen levels. In the study linked below, it shows how it raised testosterone in men by 29% whilst decreasing estrogen by 39%
Also known as black pepper extract, this common cooking ingredient helps the bioavailability of other ingredients to be shuttled throughout the body, making this an excellent transporter for other key t-boosting ingredients.
This testosterone boosting ingredient is an herb which is also known as an adaptogen. This means that it adapts to the body helping to balance out your energy levels without causing highs or crashes like the ones you might get with caffeine
It’s widely known to reduce stress, improve a sense of well-being and calmness. By reducing cortisol levels with ashwagandha, you’ll allow your body to create more free-flowing testosterone – cortisol is directly responsible for damaging the hormone testosterone.
READ NEXT >> Supplements That Contain These Ingredients