The Unbiased Truth About Testosterone Supplementation

April 21, 2019 by  
Filed under The Fitness Bug

High levels of testosterone have numerous health benefits, especially for those who work out regularly. Gearing up with synthetics is one of the easiest ways to increase your body’s levels of the hormone. However, you don’t have to go via such a precarious route as there are safer alternatives in the form of testosterone boosting supplements. You can read more about such supplements by clicking on the link.

This discussion will take a look at five supplements and examine if there is any truth to their supposed effectiveness in boosting the body’s testosterone levels. First, here’s a look at testosterone and why your body needs normal, if not high, levels of it.

What Testosterone Is and Why You Need High Levels of It

Testosterone is a hormone that is naturally created in the body by both men and women. Men have higher levels of testosterone, and it is produced in the testicles. Women, on the other hand, have smaller amounts in their body, which produces it in the ovaries and adrenal glands. The body’s production of testosterone is at its peak during adolescence up to early adulthood. Once you reach the age of 30, testosterone production starts to decline each year. Depending on your lifestyle and habits, the drop may be as much a 5 percent each year.

This hormone plays an important role in the body’s muscle mass creation, sex drive, mood and cognitive functions. High levels of testosterone have the following benefits:

  1. Healthy heart and blood circulation: Testosterone increases the production of red blood cells via the bone marrow. Studies show that low levels of testosterone can cause a number of cardiovascular problems. A recent study also suggests that men with normal testosterone levels are less likely to suffer a stroke or a heart attack.
  2. More lean muscle mass: There are several reasons why testosterone helps in muscle building and in preventing muscle catabolism. This is how pros juice up to build and retain their muscles even when they are on a cutting cycle. Testosterone also aids in muscle recovery and repair after workouts.
  3. Higher bone density: Testosterone is a major contributor to bone mineral density. Low levels of it, therefore, may cause weaker bones and osteoporosis in women.
  4. Enhanced memory, spatial awareness and math abilities: Studies show that high levels of testosterone improve various cognitive processes such as memory retention and recovery, logical reasoning and verbal fluency. Testosterone has also been shown to have the ability to improve mood with its anxiolytic properties.
  5. Increased libido: Men with normal to high levels of testosterone have higher sex drives and sexual activity. Testosterone also helps manage and treat erectile dysfunction.

With just benefits of testosterone shown above, you’ll naturally want to keep your body’s levels normal or higher. Before reaching for the syringe and opting for chemical enhancement, know that there are ways of increasing your testosterone levels safely and naturally. The following are five testosterone supplements and the scientific basis of their effectiveness.

Vitamin D

This fat-soluble vitamin is produced in the skin whenever it is exposed to sunlight. When active, vitamin D behaves in a similar manner as a steroid hormone. Some studies correlate vitamin D deficiency to low levels of testosterone. This results in various conditions that result from low testosterone levels, such as weak bones. A year-long study in men shows that supplementing with vitamin D can effectively increase testosterone levels by as much as 20 percent, especially if you are deficient in the vitamin.


Zinc has long been believed as an aphrodisiac, and this may have to do with its ability to raise testosterone levels in the body. Just like with vitamin D, several research studies indicate that low levels of zinc are linked to low levels of testosterone. In one study, the study group that supplemented with zinc showed vast improvement in testosterone levels compared to the control group.

Zinc supplementation was also proven effective in improving and treating cases of infertility in men, according to another study. In another study, daily supplementation with zinc has been shown to help in speeding up recovery after high-intensity workouts. Experts suggest that this is due to the effectiveness of zinc in increasing the body’s testosterone levels.

D-Aspartic Acid

Aspartic acid is a natural amino acid that can directly stimulate the body’s cells that produce testosterone, particularly in men. Studies suggest that aspartic acid works by stimulating the hormones to encourage the Leydig cells in the testicles to increase its production of testosterone. Results from initial studies on aspartic acid’s testosterone-boosting effect indicate that supplementing with the amino acid can result in higher levels of testosterone in as little as 12 days.

Aspartic acid has also been shown to have the ability to increase sperm count, which make it an ideal treatment and management option for infertility in men. Like zinc, aspartic acid also shows promise as a post-workout recovery supplement. The catch with aspartic acid is that, while it is an effective supplement for those with low testosterone and impaired sexual functions, it may not be as effective for those with normal testosterone levels.


Supplementing with magnesium has been shown in studies to be effective in restoring the body’s normal testosterone levels. While it may not be as effective as boosting testosterone levels any higher than normal, it is better than aspartic acid in the sense that it works even for those who are not deficient in magnesium. What makes magnesium an even better supplement is that those who work out regularly can see achieve faster results, compared to those who are not as active.


Ashwagandha is a type of herb that is a staple in Ayurvedic medical practices, and it has been used in ancient medicine for centuries. Only lately did science start to realize some of the herb’s medicinal properties. One of the main uses of ashwagandha is for stress and anxiety management.

Research shows that daily supplementation with ashwagandha can improve sperm quality in infertile men. At the same time, supplementation with the herb can effectively increase testosterone levels by more than 20 percent in three months. In other studies, ashwagandha has also shown performance and strength enhancing properties in active individuals.

As surprising as it may seem, scientific data does lend truth to the effectiveness of the testosterone boosting properties of the supplements mentioned here. There are other supplements that also show promise as testosterone boosters, including fenugreek, ginger, dehydroepiandrosterone (DHEA) and tribulus terrestris. If you are looking to increase or restore your testosterone to normal levels, look for a brand that contains one or more of the supplements that are cited in this article.

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