Being the primary male sex hormone, testosterone plays a crucial role in the well-being of men. People who lack this hormone may suffer from osteoporosis and muscle wasting as well as other abnormalities. However, there are supplements in the market that could effectively boost the level of testosterone in the body.
In a 2011 study, after a strict controlled testing that involved the administration of 3,000 IU of vitamin D daily for 12 months, testosterone level in healthy male subjects increased significantly. These studies have proven the relationship between testosterone and vitamin D. However, the mechanism of action for the supplement’s ability to enhance the synthesis of testosterone in the human body remains unknown.
If one wants to raise and keep testosterone levels for the long-term, it’s recommended to include 3,000 IU of vitamin D daily. This is equivalent to 75 mcg of cholecalciferol or ergocalciferol.
Just like vitamin D, low zinc levels can lead to low testosterone levels. The reason for this is that the insufficient amount of zinc leads to an increase in aromatization (a process where the body converts testosterone into estrogen). Subsequently, a higher number of estrogen receptors will decrease the amount of androgen receptors, which is essential for the growth and upkeep of male sexual phenotype. However, unlike vitamin D, taking zinc as a testosterone booster is only effective for those with zinc deficiency and will not, in any way, enhance testosterone levels.
Recommended dosage for zinc is 30 mg per day (if one is suffering from zinc deficiency). Otherwise, it is not advisable for to take it chronically as this could lead to zinc toxicity. Since sweating depletes this mineral, a slightly higher intake can only be taken if it’s supplemented with rigorous exercise.
An in-vitro study found magnesium to inhibit the Sex Hormone-Binding Globulin (SHBG) — a glycoprotein that binds to testosterone. As a result, there’s less availability of the male sex hormone.
Recommended daily dosage for magnesium is 420 mg per day for healthy males. A low to moderate amount of long-term magnesium won’t pose anyt health risks; however, large doses of it will lead to magnesium toxicity.
Many studies have shown that fenugreek to inhibiting the enzyme 5α-reductase, which utilizes testosterone in the formation of dihydrotestosterone (DHT). Fenugreek only increases the level of testosterone by preventing it from being converted into DHT —- not by raising the inherent ability to produce the hormone. Ingesting fenugreek will also decrease DHT. While those who blame DHT for hair loss might prefer this, people who want to build muscle mass should avoid using fenugreek as their testosterone boosting source.
Depending on the user’s weight, age, and the desired health benefit, recommended dosage is 5g to 30g of fat-free fenugreek powder per dose, not exceeding three times daily. If using a standardized fenugreek formulation, recommended dosage is 500mg to 600 mg.
DHEA is a steroid hormone in our body that gets converted into estrogen in the body. It is well-studied and widely marketed as an anti-aging supplement. In a randomized trial conducted in 2009, scientists found that DHEA increased the free testosterone level in people between the ages of 65 to 75 years old. On the other hand, dehydroepiandrosterone is incapable of raising testosterone levels in young people. While DHEA can always be absorbed, it does not always convert into testosterone in young adults.
DHE supplements are useful for people over the age of 40. Recommended daily dosage should be kept from 25 to 50 mg daily. Long-term intake is safe when taken in at 100 mg. Although not always effective, some taken as much as 200 mg of DHEA for enhancing testosterone levels. However, this is the upper limit and should not be used for the long term.
Nootropic supplements are an excellent way to increase testosterone level and can even be stacked together to give a more potent boost. Nonetheless, you should always seek the advice of a medical professional before starting a new nootropic and a testosterone regimen.