Testosterone plays a vital role in a man’s health and well-being. It is the hormone responsible for male characteristics, such as muscle mass, facial hair and a deep voice. Testosterone is also essential for bone health, red blood cell production and sex drive.
As men age, their testosterone levels gradually decline. This can lead to a number of health problems, such as decreased muscle mass, increased body fat, osteoporosis, low libido and infertility.
There are a number of supplements to increase testosterone levels. Besides these, some protein powders such as www.midss.org/nutrition/best-bcaa-powders before working out are also a big help. These include:
Vitamin D
Vitamin D is a fat-soluble vitamin that is essential for many aspects of health. It plays a role in calcium absorption, immune function and cell growth.
Vitamin D has also been shown to increase testosterone levels. In one study, men who were deficient in vitamin D had significantly lower levels of testosterone than those who were not deficient (1).
The best way to ensure you are getting enough vitamin D is to spend time in the sun or take a supplement.
Zinc
Zinc is a mineral that is essential for many processes in the body, including cell growth, immune function and fertility.
Zinc has also been shown to increase testosterone levels. One study found that men who were zinc deficient had lower testosterone levels than those who were not deficient (2).
You can get zinc from foods such as oysters, seafood, beef, pork, lamb, chicken and nuts. You can also take a supplement.
Magnesium
Magnesium is a mineral that is involved in over 300 biochemical reactions in the body. It is involved in energy production, muscle contraction, nerve function and blood sugar control.
Magnesium has also been shown to increase testosterone levels. One study found that magnesium supplementation increased testosterone levels in athletes (3).
You can get magnesium from dark leafy green vegetables, nuts, seeds and whole grains. You can also take a supplement.
Oysters
Oysters are a type of shellfish that are high in zinc and magnesium. They are also a good source of protein, iron, copper, selenium and omega-3 fatty acids.
Oysters have been shown to increase testosterone levels. One study found that men who ate oysters daily had higher testosterone levels than those who did not eat oysters (4).
You can eat oysters fresh, canned or cooked. You can also take a supplement.
Fenugreek
Fenugreek is a herb that has been used for centuries in traditional medicine. It is a popular ingredient in Indian cuisine.
Fenugreek has been shown to increase testosterone levels. One study found that men who took fenugreek supplements had higher testosterone levels than those who did not take fenugreek (5).
You can take fenugreek supplements or add the herb to your food.
Ginger
Ginger is a spice that has been used for centuries in traditional medicine. It is a popular ingredient in Asian cuisine.
Ginger has been shown to increase testosterone levels. One study found that men who took ginger supplements had higher testosterone levels than those who did not take ginger (6).
You can take ginger supplements or add the spice to your food.
As you can see, there are a number of supplements that can help increase testosterone levels. If you are interested in boosting your testosterone levels, talk to your doctor about which supplements may be right for you.
