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The answer is that they can help – when more free testosterone is circulating in the blood, there’s more availability to muscles that need it. Studies have confirmed that increased levels of free testosterone can indeed help in building muscle mass (For instance, check out the 1989 study called “Effect of testosterone on muscle mass and muscle protein synthesis”). Unfortunately for us guys, it is normal for the body’s natural testosterone production to peak and then begin to drop off at around age 30.
In other words, you don’t have to be that “old” in order to suffer from the effects of low testosterone. The decrease in this hormone is gradual but will continue to make your testosterone levels lower and lower over the next few decades. Decreased levels of testosterone in the body not only result in more difficulty increasing muscle mass, but can also lead to other irritating problems like a decrease in libido, depressed mood and increased fat.
Testosterone Boosters and Supplements
Luckily, there are many options for naturally boosting testosterone levels available on the market. You’ll want to keep an eye out for some of these natural ingredients, which include fenugreek, d-aspartic acid, ZMA, and Tribulus terrestris. Fenugreek, a plant from the Indian subcontinent, is particularly helpful in boosting testosterone levels when you’ve hit a muscle-building plateau. A study confirms this: it showed that men who took fenugreek increased strength and muscle mass after 8 weeks of resistance training, whereas the control group only increased muscle mass after 4 weeks and didn’t progress beyond that.
Is a chemical compound mostly taken by people who have trouble sleeping. It has also been shown to increase muscular strength. Additionally, it will improve your sleep patterns. Getting a good night’s sleep is actually another way to naturally increase your testosterone levels.
This is an amino acid naturally found in the body. It helps the Leydig cells (which exist in the testes and produce testosterone) communicate better with the brain to facilitate higher testosterone production. Taking more of it should help to stimulate more production of the vital hormone. A study in Italy showed that men who took D-aspartic acid retained higher levels of testosterone. Even after an intense workout regimen than men who did not take the supplement.
Tribulus terrestris is a herb believed to raise levels of luteinizing hormone in the body. It will stimulate increased levels of testosterone production. It’s also known to be an aphrodisiac and in addition to helping you increase your muscle mass. It will increase your libido and give you a better experience in the bedroom. I.e., there’s nothing to lose by taking it!
Other popular testosterone-boosting ingredients include ginger. As well as DHEA (another male hormone similar to testosterone) and Ashwagandha. You will find that the best supplements which claim to “boost T levels” will have one or a few of the four most important ingredients listed above. Now that you’re educated on what natural ingredients are best at boosting testosterone. You will know what to look out for on the labels of supplements and testosterone boosters!
Other Tips on Testosterone
There are some simple things you can do to increase circulating testosterone levels in your body. One of these mentioned briefly above is to get a good night’s sleep. Getting a good night’s sleep has a whole range of benefits, including giving your muscles rest and time to build. If you’re getting poor sleep your testosterone levels could actually decrease. This is why taking a supplement with ZMA is so important. You’ll be “killing two birds with one stone,”. It increases T levels in and of itself but also guarantees a restful sleep. Sleep also stimulates growth hormone, vital in building muscle mass.
In addition, you may have heard that diet can help with T levels, and this is true. Make sure to add zinc to your diet – this mineral has been shown to elevate testosterone levels. Magnesium and some of the essential vitamins like vitamin B6 and vitamin D have been shown to help as well. Try eating tuna, eggs, beef, and even the occasional oyster to fortify your T-building diet.
Study mentioned: https://www.ncbi.nlm.nih.gov/pubmed/2917954
Barry is an enthusiast of all things bodybuilding and fitness. Spending many years researching a wide variety of subjects to do with bodybuilding. Barry has spent a lot of time researching different ingredients and their benefits as well as learning all about nutrition.