There are lots of different types of testosterone boosters available today including capsules, powders, herbal blends, or “natural” formulations claiming to increase your energy level and muscle size or improve your sex drive (libido).
But do they really perform as expected?
This article will present what actually is known from scientific studies regarding testosterone booster supplements separating out the promotional claims made regarding these products and the actual measurable results shown by the research studies.
What Is Testosterone?
Testosterone is an androgenic hormone primarily created by the male testes (in women, it is produced in lower amounts) that serves various functions, including regulating:
- Muscle size
- Bone solidity
- Sexual desire
- Mood stability
- Blood cell generation
And testosterone progressively decreases with age, particularly after age 30.
Reasons for Testosterone Decline
- According to scientific research, there are at least five recognized causes for testosterone reduction:
- Chronic stress (increased cortisol)
- Lack of sleep
- Obesity
- Insulin resistance
- Age
There is no requirement to supplement for all reductions in testosterone production.
What Types of Testosterone Boosters Exist?
Most over-the-counter testosterone boosters can be categorized into one of four groups as follows:
- Herbal extracts (astragalus, fenugreek, and tongkat ali)
- Vitamins and minerals (such as vitamin D, zinc, and magnesium)
- Amino acids
- Proprietary mixtures
What Does the Evidence Show?
- Ashwagandha Some randomized controlled trials indicate small increases in testosterone in male subjects with stress and/or infertility. However, results vary by population and will not be experienced by everyone.
- Zinc A lack of zinc can negatively impact testosterone. Supplementation is likely to help with testosterone levels when there is already a zinc deficiency present.
- Vitamin D Men who have lower vitamin D levels tend to also have lower testosterone. Therefore, taking vitamin D supplements can improve testosterone levels for those men who are already deficient.
- Fenugreek Inconsistent findings; however some small-scale studies report potential benefits.
How Can You Increase Testosterone levels Naturally?
Testosterone is primarily affected by many lifestyle factors such as:
- Weight training (resistance workouts)
- Maintaining a healthy weight
- Getting enough sleep (7-9 hours)
- Reducing chronic stress
- Consuming a well-balanced diet that has enough protein and micronutrients.
Often these factors will have greater impacts on your testosterone levels than using a supplement.
The Hype Problem
Manufacturers exaggerate the effects of the ingredients used in their testosterone boosting formulas. Some examples of exaggeration are:
- Increasing testosterone levels by 300%
- Having a “clinically’ proven formula (based on one small study)
- Being “all natural” means it is safe and effective.
Just because a product is all-natural does not guarantee it is effective.
Safety/Risks
Some testosterone boosters can:
- Interact with other medications you may be taking
- Disrupt your hormonal balance
- Contain ingredients not listed on the label
- Always speak with a healthcare professional before you begin any hormone-related supplements.
Conclusion
Testosterone boosters are not magic pills. Some of the ingredients in some testosterone boosters have had some limited success in studies; however, the best way to maintain healthy testosterone levels is through the lifestyle factors mentioned previously as these factors have the most evidence. Studies can be interpreted into a context, not hype like most of these testosterone boosters claim.