Updated: Sep 19, 2019
Testosterone levels are essential for gaining & maintaining lean muscle mass
Testosterone is the number one factor when it comes to building lean muscle mass and living a healthy sex life. It cannot be emphasized enough, how important it is for you to maintain optimal levels of this male sex hormone. From the age of about 30 you will start to notice a gradual decline in your strength and muscle mass. A loss in your libido is also common as your natural testosterone secretion starts to decrease.
This however is not just restricted to older men. Athletes & younger men with low Testosterone will also find it difficult to progress in developing the size & strength results they want.
As you know, testosterone is the master hormone your body cannot live without. Literally. Having healthy testosterone levels is just as important as having a fully functioning immune system.
Low-T is linked to several lethal diseases such as diabetes, obesity, metabolic syndrome, heart disease and other conditions like depression, erectile dysfunction and low libido, high blood pressure, and more… In men, testosterone is thought to regulate sex drive, bone mass, fat distribution, muscle mass, and strength, and the production of red blood cells and sperm.”
Here's the problem:_ As men age, testosterone declines at a rate of 1.2% per year after we hit 30.
* By the time we're 40, testosterone is down at minimum 12%.
* By the time we're 50, testosterone is down at minimum 24%.
* By the time we're 60, testosterone is down at minimum 36%.
And as testosterone declines, Your energy levels begin to tank. Your libido drops. Your erection quality gets substantially worse,muscle starts falling off your bones.
There are 4 VERY common deficiencies that kill testosterone levels. They are Vitamin D, Zinc, Magnesium, & DHEA. Research shows that most men are deficient (at least) one of these key nutrients. In this section, we’ll cover these common nutrient deficiencies (and how to fix them)…
Symptoms of Testosterone Imbalance
Low sex drive
Difficulty with erection
Low sperm count
Unexplained loss of hair
Low bone density
Testicular atrophy (changes in testes)
Diminished lean muscle mass
Increased body fat
Elevated hemoglobin A1c
Osteopenia or low trauma bone fracture
Problems sleeping (insomnia)Fatigue
Difficulty concentrating, lack of motivation, depression
Fortunately, there are natural supplements and herbs for increasing Testosterone
1. Vitamin D3
Dosage: 3,000 – 5,000 IU/day vitamin d3-450 Studies show that 3000IU Vitamin D3 increases testosterone levels in men with low Vitamin D levels.
Best Food Sources of Vitamin D3:* Wild Alaskan Salmon (#1), Sardines, Eggs
*How To Take Vitamin D3:* Using 3000-5000IU of Vitamin D3 per day is a good safe, research supported dose. Your physician can also test your blood for D3 levels for more precise monitoring.
Dosage: 25- 30mg per day
*Zinc deficiency also reduces serum testosterone levels in men.
Zinc is lost heavily through sweating, and many guys are not getting the recommended amount of Zinc through dietary sources. Being deficient in zinc can also weaken your immune system (this is one reason why most “immune boosting” supplements contain zinc)
Best Food Sources:* Beef, lamb, oysters, pumpkin seeds, cashews, quinoa, turkey, chickpeas
*How To Take Zinc:* 30mg once per day with food is ideal. And as we
alluded to above in my “notes,” it's often best to take zinc WITH the
next supplement on our list…
Dosage: 200-400mg at night
natural testosterone supplements that work Magnesium, another mineral like zinc, also contributes to low testosterone when you're deficient. Like zinc, Magnesium is also lost through sweat. Plus taking supplemental magnesium has the added benefit of naturally lowering blood pressure, relaxing your body, and fighting stress-induced fatigue.
*Best Food Sources:* pumpkin seeds, spinach, swiss chard, black beans, cashews, quinoa, quality whole gains like Ezekiel bread
*How To Take Magnesium: *200-400mg capsule form at night before bed.
4. Creatine Monohydrate
Dosage: 5g daily (1 tsp) away from caffeine creatine - natural testosterone supplement
Creatine is NOT a steroid.* It does not cause your body to build massive amounts of muscle. It does not cause you to look big, jacked, and bloated.
Basically, when we supplement with Creatine Monohydrate, we are giving your muscle MORE ENERGY, so that your workouts can be more effective. Your muscle will fatigue less quickly and will have a higher power output. The end result…? You will have more effective workouts, which can, in itself, raise your testosterone levels.
Creatine supplementation has also been shown to increase serum testosterone levels by around 15%, which is a pretty big effect for a safe, natural supplement .
Best Food Sources:* wild game (including venison, elk, buffalo, and bison), grass-fed beef, organic chicken, organic turkey, and wild-caught fish.
*How To Take Creatine Monohydrate: *5g daily away from caffeine.
Dosage: 25-50mg once per day with meal
dhea-Dehydroepiandosterone (DHEA) is a naturally occurring hormone that helps your body produce testosterone. DHEA is a precursor to testosterone, and it’s produced by your adrenal glands that sit on top of your kidneys. Now, as we age, DHEA levels decrease – which has an impact not only on testosterone levels but also on energy, mood, and cognition.
How To Take DHEA: Take 25-50mg once per day with food.
Special Medical Note: *DHEA is a MILD CYP3A4 inhibitor (a liver enzyme that processes MANY very common medications). This is the same isoenzyme that Grapefruit inhibits – albeit DHEA inhibits to a much weaker degree. Check with your doctor for medication interactions before using DHEA.
6. D-Aspartic Acid (D-AA)
Bowl of D-Aspartic acid D-AA is a naturally occurring amino acid which *helps regulate the release and production of testosterone* in the body. Found in the testes it signals the brain to release the luteinizing hormone which acts upon the leydig cells of the testis converting
cholesterol to testosterone.
The theory therefore is that by supplementing with D-AA you will enhance testosterone production by improving the messaging signals between the brain and testes.
A study by scientists in Italy found that men who took a 3 gram daily dose of DAA over a period of 12 days saw a *42.1% increase in testosterone levels.
Boron is a vital trace mineral great for enhancing your testosterone levels.
Found in the Earth’s soil it occurs in all foods produced from plants. It has the capability to *inhibit the sex hormone binding globulin* (SHBG) and in doing so raises the level of free testosterone in your body. It has also been show to increase production of testosterone and even
*decrease levels of estrogen*.
daily supplementation of Boron allowed men to increase their T levels by 29% and reduce their estrogen levels by 39% in just 1 week.
Dosage 1-20 mg/day; maximum tolerable intake approximately 20 mg/day
Libido health is NOT JUST based on testosterone levels (although correcting testosterone deficiency can certainly help). There are a MYRIAD of other factors such as stress, blood flow, and brain chemistry that impact libido.
*In this section, we will cover some powerful herbs that have been used for THOUSANDS of years to boost libido – and they do so quite reliably in the research.*
1 Maca Root Powder
Boosting fertility and testosterone levels. The roots of Maca have been traditionally consumed by the natives of high Andes of Peru to boost fertility and sexual health since ancient times. Maca is believed to increase sperm formation, production and mobility in men. Black maca is considered to be more effective as compared to the Red or Yellow Maca. Maca’s impact on your energy levels, mood, and stamina as well as maintaining adrenal health which further impacts your energy and mood positively.
Maca is believed to act on androgen receptors in the prostate, thereby preventing the binding up of hormones which leads to prostate enlargement.
Regulates hormones Maca roots are rich in amino acids that happen to be one the building components of hormones. Maca roots contain 20 amino acids out of which 8 are essential amino acids, which help in the production of regulatory hormones in men.
How To Take Maca: 1500-3000mg of Maca powder is a typical dosage take daily alongside food or in a shake.
2 Tribulus Terrestris
Popular in both Chinese and Indian cultures, Tribulus terrestris has a long-held reputation as an aphrodisiac. It may stimulate androgen receptors in the brain and encourage the body to use hormones more efficiently.
Dosage: 200-450mg/day (of a 45-60% saponin extract product).
Tribulus is another aphrodisiac herb with a LONG history use (thousands of years) dating back to ancient Ayurvedic medical practices. It’s classically been used to enhance male vitality, virility, and even benefit cardiovascular and urinary health.
Some researchers found that when men with reduced sex drives consumed 750–1,500 mg of Tribulus terrestris daily for two months, their sexual desire increased by 79%.
It’s classically been used to enhance male vitality, virility, and even benefit cardiovascular and urinary health.
3. Tongkat Ali ( longjack )
Low libido or energy? Look no further than tongkat ali. This powerful and ancient Chinese aphrodisiac increases libido, cognitive function, and reduces stress. Tongkat Ali is probably best known for enhancing sexual vitality, but this remarkable herb provides broad adaptogenic and balancing properties for both women and men. The list of traditional uses is long and includes promoting general vitality with aging, invigorating sexual vitality, enhancing strength, muscle mass and bone mass, supporting balanced mood, strengthening stress tolerance, and supporting energy and general health.
Adaptogens like tongkat ali send feedback to the hypothalamus, the part of the brain that governs many of your body’s key processes including metabolism and energy (thyroid), stress response (adrenals), and reproductive functions (testes/ovaries).
Dosage: 200-300mg (of a 100:1 extract) 1-2 times per day.
*How To Take Tongkat Ali:* 200-300mg (of a 100:1 extract) 1-2 times per day. If you are using the raw powder that is NOT encapsulated, definitely hide the powder in a fat burning smoothie
Cautions : Since tongkat ali may raise testosterone levels, it should not be used by people with conditions that would be adversely affected by higher testosterone levels such as heart disease, hormone-sensitive cancers, liver or kidney disease, or sleep apnea.
Tongkat ali should not be used by pregnant or nursing women or children and by those with medical conditions. People with weakened immune systems should avoid tongkat ali. The herb may interact with medication (such as blood pressure medication, anticoagulant and anti-platelet medications, drugs that lower blood sugar or insulin levels, immunosuppressant drugs), and other supplements.
Is a plant that has been used medicinally for thousands of years by civilizations all over the world.
*The interesting thing about Fenugreek (compared to the other herbs on this list), is that there is some research suggesting that it may have an effect on testosterone and DHT levels.*
Dosage: 400-600mg (50% fenuside extract) with food
*How To Take Fenugreek: *Take 400-600mg (capsule) with food; it's best to take a product standardized for fenuside.
Cautions : Fenugreek may interact with blood thinning medications (Warfarin, Coumadin, Xarleto). Check with your doctor before taking any of these supplements.
Turmeric is a golden spice commonly used in Eastern medicine. It’s known as one of the world’s most powerful health super-foods. Turmeric is chock-full of disease fighting anti-oxidants. And unknown to most men, has the ability to boost testosterone levels.
It is difficult to absorb most types of curcumin into your body’s cells. That is why you may want to consider taking curcumin in supplement form. Look for the modified form of curcumin called Meriva curcumin phytosome. Meriva curcumin is a more bioavailable form than other standard extracts. That is why some supplements for men’s health contain Meriva curcumin phytosome. Doasge: 160mg of Meriva curcumin a day.
By the way… improvements in cholesterol also help with erectile dysfunction…
Regular ginger consumption can stimulate libido function, reduce pain, and promote digestive health. It can also help reduce nausea during pregnancy. With its sweet and unique taste, ginger can be perfectly enjoyed as a tea. Cheers!
To reap ginger health benefits, be sure to not take more than 4 grams of ginger daily, including from food. The suggested dose is 75 to 2,000 mg of standardized ginger (4% volatile oils or 5% compounds including gingerol or shogaol) in divided doses taken with food.
After the 3-month experiment, researchers discovered testosterone levels increased by a very cool 17.7%. And Luteininzing hormone levels increased by a whopping 43.2%.
Luteininzing hormone is the hormone that triggers testosterone production in the leydig cells. Both are big wins for your testosterone levels and makes a promising argument for ginger being one of the top spices that boost testosterone.
8. Cayenne Pepper
Cayenne is also a rich source of many important vitamins and minerals which are essential nutrients for a healthy sex life. It is particularly loaded with Vitamin C which has been proven to boost up the immune system of the body and maintain vigor and vitality. A body needs to be healthy and free from infections if it is to take pleasure in sex and, though indirectly, use of cayenne may help it to do just that. Besides its direct and indirect effect on the libido, cayenne has also been used for various other medicinal purposes for hundreds of years. It has been known to provide relief in some disorders of the gastro-intestinal tract like stomachaches, cramping pain and gas. In some cases, poultices including cayenne have been used as a counter-irritant in the treatment of rheumatic an arthritic pains
As a supplement, cayenne is ingested in the form of capsules or liquid tinctures of its extracts. If using cayenne as a supplement it is best to start with small doses in order to get your body used to it. In the capsule form the usual dosage is 500 to 800 mgs of powdered cayenne taken two to three times a day. As a tincture, you may take 0.3 to 1 ml three times a day. There are certain topical creams which contain 0.025 to 75% capsaicin but using it externally always be sure to go through directions. The cream should never be used on broken skin and always wash your hands after application.
9. holy Basil
Basil leaves are small plants commonly eaten as fresh vegetables and has a distinctive aroma. Besides as fresh vegetables basil leaves benefits turned out to be one kind of food that can arouse sexual desire of men or so-called aphrodisiac substances.
Benefits of basil leaves is as an aphrodisiac agent that can increase sexual desire and Additionally arginine compounds contained in basil leaves also can prolong the life span of sperm. So in addition to increasing the sexual desire of men regular consumption of basil leaves is also beneficial for the growth of sperm.
For one, basil contains a big dose of a flavonoid called apigening. This flavonoid has been scientifically proven to increase testosterone levels. It’s also found in parsley, which is a refreshing herb to add to salads or throw into smoothies…
Supplements of holy basil extract are available in pill or capsule form. The suggested dosage ranges from 300 mg to 2,000 mg per day for general preventative purposes. When used as a treatment, the recommended dosage is 600 mg to 1,800 mg taken in multiple doses throughout the day. All parts of the plant might be used in supplements and topical ointments.
Essential oil of holy basil is distilled from leaves and flowers of the plant.
You can also make holy basil tea using the leaves, flowers, or dried leaf powder. The herb can also be used to make freshly brewed tea by placing 2–3 teaspoons of holy basil in a cup of boiling water and letting it steep for 5–6 minutes.
Cardamom is full of antioxidants and has been scientifically proven to reduce oxidative stress. If you know anything about stress, it’s one of those silent testosterone killers most men experience on a daily basis. Less bodily stress, more testosterone… Also, cardamom is rich in a hormone regulator called a-terpinyl acetate which has been shown to reduce estrogen levels while also boosting t-counts. Another powerful spice you’ll want to consider adding into your day.
supplement recommend 500 mg of cardamom powder or extract once or twice a day.
11. Mucuna Pruriens
Mucuna Pruriens This tropical plant is also known as velvet bean.
It contains high levels of the amino acid L-DOPA (levodopa) which is a precursor to the neurotransmitter dopamine. Mucuna Pruriens is a powerful natural source of dopamine, and serotonin, and tryptamine… and just about every other mood-influencing neurochemical known to man.
Dosage Take 200 – 500 mg with food, up to 1,000 mg a day. It’s recommended to cycle this supplement and only take it 4-5 days a week.