Natural testosterone supplements that work
Testosterone is a sex hormone in both men and women that affects sexual function, energy levels, mood, muscle mass and strength. Your testosterone levels naturally decline as you grow older and chronic health conditions are associated with lower testosterone levels.
Testosterone boosters are natural supplements that increase your testosterone levels by directly increasing testosterone or related hormones.
Key supplement 1: Maca Root
What is Maca Root?
Maca is a medicinal plant that mainly grows high up in the mountains of Peru and is sometimes referred to as “Peruvian ginseng”. The main edible part of the plant is the root. Maca root is generally dried and is commonly available as a supplement.
What are the benefits of Maca Root?
Supplementing with maca root provides several health benefits, such as increased libido and better mood. Maca root has traditionally been used to enhance fertility and sex drive.
Maca root has been heavily marketed as being effective at improving sexual desire, and this claim is backed by research.
A review from 2010 that included four randomized clinical studies with a total of 131 participants found evidence that maca root improves sexual desire after at least six weeks of ingestion.
Maca root also increases sperm production and improves sperm quality, thereby enhancing fertility in men.
Maca root and sports performance
Maca root helps you to gain muscle, increase strength, boost energy and improve exercise performance. One small study in eight male cyclists found that they improved the time it took them to complete a nearly 40-km bike ride after 14 days of supplementing with maca extract.
Dosage per day
The optimal dose for medicinal use has not been established. However, the dosage of maca root powder used in studies generally ranges from 1.5–5 grams per day.
Is maca root safe to take?
Maca root is considered safe, although people with thyroid issues need to be careful.
Key supplement 2: Fenugreek
What is Fenugreek?
Throughout history, the fenugreek plant has been used as a natural remedy for many ailments. Fenugreek is an annual plant that is native to India and North Africa. Fenugreek supplements are made from concentrated doses of fenugreek seeds.
What are the benefits of Fenugreek?
Fenugreek supplements are often used by those looking for a natural way to increase testosterone levels.
It contains compounds called saponins, which are believed to increase testosterone production.
Several studies have shown that taking fenugreek supplements improves testosterone levels and symptoms related to low testosterone such as low libido.
For example, an 8-week study in 49 athletic men found that taking supplements with 500 mg of fenugreek daily increased testosterone levels and significantly improved strength and body fat compared to a placebo group.
Protodioscin is a type of saponin in fenugreek that is particularly effective at increasing testosterone levels.
A 12-week study in 50 men demonstrated that those who took a daily 500-mg fenugreek supplement that contained concentrated amounts of protodioscin experienced significant improvements in their testosterone levels.
The study found that testosterone levels increased by up to 46% in 90% of the participants. What’s more, the majority of the fenugreek supplement group experienced improvements in mood, energy, libido, and sperm count.
Additionally, a 12-week study in 120 men aged 43–75 showed that those who took 600 mg of fenugreek seed extract daily experienced increases in testosterone levels and improved libido compared to a control group.
Dosage per day
500 mg of fenugreek per day seems effective for boosting testosterone levels and sexual function in both deficient and healthy men. Supplements should generally be taken before or with a meal. Since this herb aids blood sugar control, it may be best to take it with your highest-carbohydrate meal of the day.
Is Fenugreek safe to take?
Fenugreek is safe and well tolerated.
Key supplement 3: Tribulus Terrestris
What is Tribulus Terrestris?
Tribulus terrestris is a small leafy plant grows in parts of Europe, Asia, Africa and the Middle East. Both the root and fruit of the plant have been used medicinally in Traditional Chinese Medicine and Indian Ayurveda medicine.
What are the benefits of Tribulus Terrestris?
Today, Tribulus terrestris is widely used in supplements that are used to increase testosterone levels.
One 90-day study in men with erectile dysfunction found that taking tribulus improved self-reported ratings of sexual health and increased testosterone levels by 16%.
Research has also found that Tribulus terrestris may improve libido in women and men with reduced sex drives.
Dosage per day
Research examining the effects of Tribulus terrestris used doses from 250–1500 mg per day.
Saponins in Tribulus Terrestris
Saponins are chemical compounds in Tribulus terrestris, and they are thought to be responsible for its benefits. It is common for Tribulus terrestris supplements to contain 45–60% saponins. Importantly, a higher percentage of saponins means that a lower dose should be used, as the supplement is more concentrated.
Is Tribulus Terrestris safe to take?
Tribulus terrestris is safe and does not cause side effects.