How to boost my Testosterone levels?
Medically Reviewed by Dr Sravya, MBBS, MS
Introduction
If you are a man above the age of 50 years, you may have seen advertisements to boost your testosterone levels. But do you need such measures to increase your testosterone levels? Are they low? Is there a natural remedy? Do you need to consult a doctor about this? Find all the information you need about supplements for high testosterone here.
Testosterone is the primary male sex hormone and an anabolic steroid in composition. Anabolic in simple words means building up. It helps in the growth of tissues, bones, muscles, and other body structures. Males and females both have the same level of circulating testosterone from birth up to the age of puberty. But this level increases in males after puberty. There is a 30 times increase in the production of testosterone in males and about 15 times increase in the circulation. Healthy men have 7.7 – 29.4 nmol/L of circulating testosterone in the body whereas premenopausal healthy women have 0-1.7 nmol/L. Due to the presence of high levels of this anabolic steroid, men, who have gone through male puberty, gain physical advantages compared to women.
Why do I have low testosterone levels?
Lifestyle and unhealthy habits significantly affect testosterone production. These include:
- Low to no physical activity/exercise
- Smoking
- Alcoholism
- Chronic stress
- Lack of sleep
- Overweight/Obesity
- Unhealthy diet with low protein and high carbs
This lifestyle not only affects testosterone production but also significantly after the quality of sperm produced.Their levels may become significantly low that one may require supplements for high testosterone. Low testosterone is directly linked with a reduced quantity of sperm. Unlike in unhealthy individuals, a study shows that a healthy older adult male may not show any signs of symptoms of low testosterone. But that is rarely the case as men above the age of 45 have acquired one or two co-morbidities.
Symptoms of low testosterone in males.
This condition may start with only mild symptoms. However, symptoms may also get worse if left untreated.
People affected by epididymitis may experience the following symptoms:
- Low sex drive
- Reduced frequency of morning erections
- Erectile dysfunction
- Depression
- Sleeplessness
- Fatigue/Lethargy
- Loss of muscle girth and bone density
- Reduced stamina
- Infertility
What should supplements for high testosterone contain?
Research on the best way to boost your testosterone level is still ongoing. Although there are several other ways to improve circulatory testosterone in the body. Supplements for high testosterone must include two or more of the following elements to be effective.
- Zinc: Zinc helps in testosterone production and resolves erectile dysfunction in males. Most of the available testosterone boosters have zinc in them. The allowed dietary intake of zinc in males is about 11 mg per day.
- Fenugreek extract: Fenugreek or Trigonella foenum-groecum, is a known natural booster of testosterone. It comprises a special compound called furostanolic saponins which not only boosts testosterone production but also increases libido. Therefore, it acts as an effective supplement for high testosterone. A spoonful of soaked fenugreek seeds should be taken daily in the morning to experience its effects. Fenugreek concentrates are available online as well.
- Vitamin B6: Pyridoxine is also a common component of testosterone boosters. It indirectly helps in testosterone production in the body as it facilitates its metabolism. Therefore, it has effects on sperm production too.
- Magnesium: Magnesium helps in increasing overall circulatory testosterone in the body which helps in building tissue, muscle, and bones. It is commonly utilized by athletes as it is a natural supplement for high testosterone levels. Daily intake of magnesium should be about 350-450 mg per day to observe its effect on testosterone levels in males.
- Boron: It is a chemical element on the top of our periodic table, and present in many ‘T-boosters.’ Boron helps in regulating reproductive cycles in men and women as well. It helps in breaking down testosterone into smaller molecules which facilitate its uptake by blood cells. Boron is safe when taken in tiny amounts. Allowed dietary intake of boron is 1-3 mg/day according to WHO.
- Eurycoma longifolia: The extract of this small shrub has been seen to provide the benefits similar to an artificial supplement for high testosterone. Although, no scientific evidence is present to prove such claims.
- D-Aspartic acid: This is a naturally occurring amino acid that facilitates the production of luteinizing hormone in the body. This hormone is a crucial factor in testosterone production.
- Ashwagandha extract: It is known as an ayurvedic supplement which acts as a natural supplement for high testosterone. This fact has been scientifically demonstrated. Ashwagandha is a recognized antioxidant. It helps reduce the oxidative stress over the testis, in turn increasing testosterone levels.
- Lifestyle modifications: Diet and exercise are necessary to avoid the effects of co-morbidities like obesity, hypertension, or high cholesterol that affect normal testosterone production.
- A good night's sleep: recent studies have emphasized that undisturbed sleep is important for the production of testosterone and good-quality sperm. It contributes to the circadian rhythm which can prevent many lifestyle-related diseases.
Testosterone replacement therapy
Testosterone replacement therapy (TRT) is an upcoming form of treatment for low testosterone levels. This therapy is suggested for older adult men who have hypogonadal disorder. This therapy is conducted through injections, medication, arm patches, or gels. This acts as a supplement for high testosterone, it does not facilitate or interrupt the natural physiology of testosterone production in the testis. The effects of TRT are seen almost immediately. There is a mild increase in muscle mass, muscle girth, bone density, and strength. Although effective, it is often abused by athletes and weight trainers. TRT is a prescribed form of treatment. The dosage and duration of TRT should be decided by a doctor. This is not a Form of therapy that can be self-medicated.
TRT has several forms of side effects and severe long-term effects.
These include:
- Increased levels of cholesterol.
- Increased risk of developing cardiovascular diseases.
- Reduction is the level of HDL (high-density lipoprotein or good cholesterol)
- Polycythemia – abnormally high number of red blood cells
- Increased risk of developing a stroke
- Changes in behavior- aggressive and volatile
- Risk of developing prostate cancer
- Gynecomastia- increase in breast tissue in men
- Sleep apnea- sudden onset of breathing difficulty when asleep.
- Liver disorders
These are diseases that have been identified through recent research, there may be more debilitating effects of TRT and should be considered with caution. Other than TRT, there are better options for supplements for high testosterone available.