What effect does testosterone have on your body?
Testosterone is a vital hormone for all men. Despite the fact that it is frequently associated with the libido of those assigned male at birth, testosterone is present in all sexes from birth.
It influences sexual drive, energy, and physical strength in those who are born female. It stimulates the beginning of sexual development in those assigned male at birth and aids in the maintenance of their health throughout life.
The testosterone levels of those born as males peak in early adulthood. However, the hormone continues to play a significant role in:
- Red blood cell production
- Bone and muscle mass,
- Fat storage
- Production of red blood cells.
- Sexual and physical well-being
As you get older, your testosterone levels will naturally decrease. Significant drops or a halt in production can result in low testosterone symptoms (low T).
The American Urological Association estimates that the overall prevalence of low T is around 2.1 percent. This, however, increases with age, with low T affecting an estimated 50% of men aged 80 and up.
- Significantly lowering testosterone levels can result in:
- Lowered libido
- Erectile dysfunction (ED)
- Muscle mass loss
- Increased body fat
- Decreased bone density
- Fatigue
- Body hair loss
- Mood swings such as irritability or depression
- problems with memory and concentration
- low levels of red blood cells (anemia)
- Fertility problems
- Swelling, including the breasts
However, these unexpected changes can be caused by a number of factors. They may include the following:
- Medical problems
- Medication side effects
- Excessive alcohol or drug use
Treating the underlying cause may also aid in symptom management.
If you are concerned about low T, consult your doctor. Continue reading to find out which vitamins, herbs, and supplements may help with testosterone production.
Testosterone vitamins, herbs and supplements
Traditional testosterone replacement therapies, such as injections, implants, and gels, work to increase the amount of testosterone in your body. Herbs and supplements, on the other hand, may assist your body in producing testosterone. Some herbs and supplements are simply designed to alleviate the symptoms of low T.
While some alternative treatments are safe for people with low T, many have not been subjected to rigorous human testing. Before attempting any herb or supplement, consult with your doctor. They'll be able to tell you if they're right for you and, if so, what dosage is best for you.
Ashwagandha (Withania Somnifera)
Ashwagandha is used in traditional Indian medicine for a variety of conditions, including sexual dysfunction and infertility. The plant’s roots and berries are used to make teas, extracts, and capsules.
In a 2010 study, 75 men experiencing infertility were given ashwagandha supplements. Ashwagandha was discovered to help improve:
testosterone levels sperm count sperm motility sperm antioxidant levels sperm motility sperm motility sperm motility sperm motility
According to a 2019 study, 43 studied overweight men who were given either a placebo or ashwagandha extract. It was discovered that ashwagandha was linked to significant increases in DHEA and testosterone. However, there was no difference between the two groups for symptoms such as fatigue or sexual dysfunction.
In another 2019 research study, Ashwagandha was tested on 60 adults by Trusted Source. Men who took ashwagandha experienced a significant increase in testosterone compared to their baseline levels. This increase, however, was not statistically significant when compared to those who received a placebo.
Vitamin D
Vitamin D, also known as cholecalciferol, benefits your body in the following ways:
combat bacteria and viruses
Protect your bones from osteoporosis by absorbing calcium into your bones
It's possible that vitamin D can help boost testosterone levels as well. According to one 2011 study, men with vitamin D deficiency who took 3,332 international units (IU) of vitamin D daily for a year saw a significant increase in testosterone levels.
However, vitamin D supplements may only be effective in men who are severely deficient in this vitamin. In fact, according to a 2013 study, men who did not have a vitamin D deficiency experienced no increase in testosterone levels after taking vitamin D.
A more recent study from 2017 backed up this finding. For 12 weeks, 98 healthy men with no vitamin D deficiency were given either a placebo or a vitamin D supplement. There was no significant increase in total testosterone in the men receiving vitamin D supplements when compared to the placebo group.
For most people, the maximum daily allowance for vitamin D is 4,000 IU per day. Sunlight can help your body produce the vitamin D it requires. While sunscreen can reduce vitamin D absorption, it is recommended to protect you from skin cancer.
Zinc Supplements
Zinc is a necessary micronutrient. It benefits your body by:
- Defend against invading bacteria and viruses
- Create DNA and genetic material
- Repair wounds
A zinc deficiency may be linked to low T. This is due to zinc's role in testosterone production. Zinc is also necessary for the preservation of sperm quality.
Previous research found that zinc supplements helped boost testosterone levels in men who were zinc deficient. Recent research, on the other hand, is scarce.
Consuming zinc, which is required to maintain healthy levels of this important micronutrient in your body, can be accomplished by eating:
- Red meat
- Fortified breakfast cereals
- Poultry
- Seafood
- Beans
- Nuts
- Dairy products
The daily recommended zinc dosage is 11 mg for adult men. Many daily vitamins and supplements contain more zinc than the recommended daily allowance.
Too much zinc can have both short- and long-term consequences. Nausea, cramps, and headaches are among the short-term side effects. Long-term consequences include decreased immune function, copper deficiency, and other issues. Before taking zinc supplements, consult with your doctor about the appropriate dosage.
Garlic (Allium Sativum)
Garlic can be used as a natural therapy for the following conditions:
- High blood pressure
- Hardened arteries, also known as atherosclerosis.
- Heart disease
- Cancer prevention
- Weakened immune system
According to a 2001 study, rats' testes had higher testosterone levels after eating garlic powder-enriched food. More recent research, published in 2015, discovered that rats fed garlic cloves had higher levels of testosterone in their blood.
However, it is important to note that there are currently no human trials on garlic and testosterone levels.
The majority of garlic supplements are made from either fresh, dried, or freeze-dried garlic. Garlic oil and aged garlic extracts are used by some. The dosage is determined by the type of garlic used.
Dehydroepiandrosterone (DHEA)
In some cases of low T, your body is unable to produce sufficient dehydroepiandrosterone (DHEA). This hormone is converted into estrogen and testosterone.
However, opinions on DHEA supplementation and testosterone are mixed. The majority of studies report insignificant differences or results that cannot be replicated.
A 2020 review summarized the findings of various studies on DHEA supplementation. While some research has found that DHEA may potentially improve low T symptoms such as mood changes, fat gain, or sexual dysfunction, much of the evidence is inconsistent or insufficient.
Overall, there isn't enough evidence to support DHEA's safety or effectiveness. The hormone may lower HDL levels, or "good" cholesterol, and aggravate other hormone-related conditions. Before taking DHEA supplements, consult with your doctor.
Extract of Pine Bark (Pinus Pinaster)
Proanthocyanidins are natural compounds found in pine bark extract. The extract derived from these compounds is commonly known as Pycnogenol. P. pinaster bark extract may aid in:
- Improve cardiovascular health
- Lowering cholesterol
- Improve blood flow
- Possibly reducing ED symptoms
In some clinical trials, pine bark extract is combined with a compound known as L-arginine aspartate. These compounds may have an effect on testosterone and ED when combined. More research is needed to determine the efficacy of pine bark extract in treating ED or increasing testosterone levels.
A 2010 study evaluated men who took a 6-month course of pine bark extract and L-arginine aspartate. It discovered that men who took the supplement had better ED symptoms and higher total plasma testosterone levels than those who received a placebo.
According to a 2012 study of men with ED who were given Pycnogenol and L-arginine aspartate for 8 weeks. Men who took the supplement saw improvements in their ED symptoms and slightly higher levels of testosterone in their saliva when compared to men who took a placebo.
If you are taking any of the following medications, you should avoid using this supplement:
- Chemotherapy
- Anticoagulants
- Immunosuppressive drugs
Your dosage will be determined by your medical history, so consult your doctor before using pine bark extract.
Arginine (L-arginine)
The amino acid L-arginine is naturally produced by the human body. L-arginine is used by your body to help increase blood flow, which may help with ED. L-arginine can also be found in a variety of foods, including:
- Red meat
- Dairy
- Poultry
- Fish
Some research shows that L-arginine may help to raise testosterone levels in some animal models.
However, in humans, L-arginine does not appear to directly increase testosterone levels. Instead, it may aid in the treatment of low T symptoms such as ED.
The L-arginine dosage limit has not been established. If you want to try L-arginine for low T symptoms like ED, consult your doctor about the recommended dosage.
Chrysin (Passiflora Incarnate)
Chrysin is a flavonoid extract found in honey and blue passionflowers, Passiflora incarnate. You can take chrysin in the form of tea or supplements. A 2012 study in rats found that chrysin can boost sperm motility, concentration, and testosterone levels.
An older 2003 study in humans, however, found that 21 days of daily chrysin supplementation did not increase urine testosterone levels. It’s possible that the human body may not absorb chrysin very well, which could reduce this extract’s benefit. More investigation is required.
Saw Palmetto (Serenoa Repens)
The effects of saw palmetto on testosterone have yielded conflicting results. It may help increase libido, sperm production, and alleviate symptoms of low T.
A 2020 published research study looked at the effects of saw palmetto oil enriched with beta-sitosterol on men with benign prostatic hyperplasia (BPH), or an enlarged prostate. After 12 weeks, men who took the supplement reported improved prostate symptoms and higher serum free testosterone levels.
The exact cause of BPH is unknown, though testosterone may play a role in prostate growth.
Malaysian Ginseng (Eurycoma Longifolia)
Tongkat ali or E. longifolia are other names for Malaysian ginseng. It is a Southeast Asian native plant with the following properties:
- antimalarial
- antidiabetic
- antimicrobial
- fever-reducing
- aphrodisiac
Malaysian ginseng increased testosterone levels and improved sperm health in rats, according to a 2014 study.
Furthermore, a 2013 study discovered that supplementing with Malaysian ginseng increased serum testosterone levels in hypogonadism men. According to a 2014 study, Malaysian ginseng increased total and free testosterone as well as muscle strength in both men and women.
A 2013 study looked at the effects of Malaysian ginseng on mood in men and women. It was discovered that taking Malaysian ginseng for four weeks improved scores for feelings of anger, tension, and confusion. It also increased the amount of testosterone in the saliva.
According to one review from 2012, this herb may help the body overcome other testosterone-related issues, such as osteoporosis.
There is no established standard for the precise dosage that a person should take. Before taking Malaysian ginseng supplements, consult your doctor.
Indian Spinach (Basella Alba)
Indian spinach may be used in traditional medicine to promote fertility. The most benefits are obtained from alcohol extracts of this herb.
Rat studies have been conducted.
According to a reliable source, supplementing with Indian spinach extract increases testosterone production. However, no human studies on this plant and testosterone levels are currently available.
Consult your Physician
Many different herbs, vitamins, and supplements are thought to help improve low T or its symptoms. However, it's important to remember that most research into the safety and efficacy of these therapies in humans is still in its early stages.
While some alternative low T treatments are promising, they can also be dangerous. Some herbs, vitamins, or supplements for low T may interact with other medications or supplements you're taking, or they may have a negative effect on other underlying health conditions.
As a result, you should always consult your doctor about potential low T treatment options. They can assist you in determining which treatments are appropriate for your condition.
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