We all know there are synthetic drugs on the market that are available to increase your testosterone but they will cause your natural testosterone to cease production until the synthetic testosterone is out of your system.
I've done my research so that you don't have to.. I hope you find this helpful..
1) Creatine
So, it turns out that the highly effective muscle and strength building supplement Creatine is also one of the best natural testosterone enhancers. Creatine can raise DHT levels by as much as 56 percent!(1)
"Experts say that 95% of cases of male pattern baldness occur because of the effects of DHT on the hair follicles. How much DHT people produce depends almost entirely on their genetic make-up - the more that is produced, the greater and more widespread miniaturization is, resulting in greater hair loss."
According to a 2010 human study perfrmed on professional rugby players, creatine does not raise your total testosterone concentration but does significantly improve the conversion of free testosterone to the ‘active’ form of testosterone, dihydrotestosterone (DHT):
‘After 7 days of creatine loading, or a further 14 days of creatine maintenance dose, serum T levels did not change. However, levels of DHT increased by 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance (P < 0.001).
The ratio of DHT:T also increased by 36% after 7 days creatine supplementation and remained elevated by 22% after the maintenance dose (P < 0.01).’
Whilst many claim that DHT is a ‘bad’ form of testosterone that causes male pattern balding and prostate problems, it has recently been shown that there has to be a combination of high DHT with high estrogen to promote these issues.
DHT may effectively treat prostate problems by competing with estrogen(2). It appears that taking steps to control estrogen rather than suppressing DHT is the best method for keeping the prostate healthy.
Free testosterone can be viewed as a prohormone and, in many respects, DHT is the active form of testosterone. DHT is responsible for the development and maintenance of male characteristics such as aggressiveness, confidence and interest in women – topical DHT gives many users an ‘alpha male’ feeling!
(I’d recommend anyone interested in the relationship between free testosterone, DHT and estrogen reads the article, ‘DHT - Is It All Bad?’ by Patrick Arnold)
Besides being one of the best natural testosterone enhancers, low dose creatine supplementation may improve a number of aspects of health. The use of creatine as an antiaging, brain enhancing and energy promoting nutrient is currently being investigated.
Recommended dose The maintenance dose of creatine which increased the DHT:T ratio by 22 percent in the above study was 5 grams daily. I would recommend 3 to 5 grams per day of creatine for long term use.
The loading dose that was shown to elevate the DHT:T ratio by 56 percent was 25 grams per day.Such doses cause some poeple to experience gastrointestinal disturbance, diarrhea and other minor problems.
It appears that it is unnecessary to load creatine. Loading will increase muscle creatine levels quickly, but skipping the loading phase and taking a maintenance dose will deliver the same benefits once muscle creatine levels get high enough. Side effects are minimised if the loading phase is skipped.
2) Stinging Nettle
Stinging Nettle (Urtica dioica) is one of the less well known natural testosterone enhancers out of this list, but it does raise DHT levels.
Studies have found that lignans in nettle bind to sex hormone binding globulin (SHBG), potentially leading to greater testosterone levels:
'Secoisolariciresinol, a lignan in nettle root displayed a modest inhibitory effect on DHT binding to SHBG in vitro, theoretically resulting in greater concentrations of free DHT in serum and in local tissues.
The lignan 3,4-divanillyltetrahydrofuran, also present in nettle root was able to completely inhibit DHT from binding to SHBG, yet another indication that it can result in increased free (active) DHT available to tissues such as that in the scalp.
Planta Med. 1997 Dec;63(6):529-32.(3)
I’m not sure, however, that this is how stinging nettle improves DHT levels.
Stinging nettle is a mild but effective aromatase inhibitor that controls estrogen(4) and this is why I believe it causes free testosterone levels and subsequently DHT levels to rise.
After reading anabolic steroid expert Bill Robert’s take on the relationship between SHBG and total free testosterone levels, I no longer feel that high SHBG results in, or has a relationship to, lower free testosterone levels.
I’ve always had a problem with the idea that SHBG should be kept low to keep testosterone levels high because I knew that thyroid hormone increases SHBG levels.
Given that high thyroid function leads to improved sex drive, fertility rates and general well being, I struggled to believe that high thyroid function results in lowered testosterone levels.
Bill Roberts argues that SHBG levels are unrelated to total free testosterone levels and that SHBG is simply a ‘carrier or depot’ of testosterone. Google search ‘Bill Roberts SHBG’ to read his thoughts on the matter (they make a lot of sense to me).
Many trainers, including myself, have found that taking stinging nettle noticeably improves strength levels in the gym and that it improves muscular vascularity.
These observations suggest that stinging nettle, by whatever mechanism, does indeed lower estrogen levels and raise levels of the anabolic hormone DHT.
One of the reasons I like and frequently recommend stinging nettle is that it is well documented as being very beneficial for the prostate (5)(6)(7).
As well as this, despite the negative assumption made at the end of the above study, anecdotal reports suggest that stinging nettle improves the condition of your skin and hair. This isn’t surprising given that stinging nettle is a traditional remedy for all kinds of skin issues.
Stinging nettle is unusual in the regard of improving skin and hair condition as other natural testosterone enhancers tend to cause acne and/ or hair loss in susceptible individuals.
Recommended dose 900 mg (three 300mg capsules) spread throughout the day. Alternatively drink about 4 cups of nettle tea a day.
A good bodybuilding supplement that utilises stinging nettle is ‘Activate Xtreme’ by Designer Supplements.
3) Ginger
Ginger is one of the more unproven natural testosterone enhancers in this list.
Recent studies performed on rodents suggest that adding this delicious spice to your everyday diet could significantly improve your testosterone levels and improve your sperm quality.(8)
Whilst the results of rodent studies don’t always reflect what happens in humans, ginger has been reputed to be an aphrodisiac herb by a number of different cultures, so it's definitely possible that ginger raises testosterone levels in humans.
Since reading these studies, I’ve started drinking ginger tea daily and, although I haven’t measured my testosterone levels in this period, I have felt slightly more energetic and aggressive.
Other factors could be involved of course, and there may be an element of the placebo effect going on, but I'm going to keep taking ginger!
Recommended dose The dose given to the rats was 100 mg/kg/day of powdered ginger - this would equate to 8 grams a day for an 80kg man. 5 to 10 grams would be a good dose to try – ginger is very safe even when taken in high dosages.
Apparently fresh ginger is more potent than dried ginger so you’d probably need less of this to achieve the same potential testosterone boosting effect.
Alternatively, drink ginger tea throughout the day. Ginger tea is great for digestion so try taking it after meals.
4) Tribulus Terrestris
Tribulus is a very well known and popular bodybuilding supplement that is believed to be one of the most effective natural testosterone enhancers.
I’ve tried tribulus before and didn’t notice any benefits– it did break me out in a weird rash on my face, though!
Other guys, however, swear by tribulus, saying it improves their gym performance and makes them feel more energetic, alert and masculine!
The theory as to how tribulus raises testosterone levels is that it improves levels of luteneising hormone (LH) and this stimulates increased production of testosterone by the testes.
If you look on pubmed there are some studies showing the positive effects of tribulus supplementation on testosterone levels – however, the positive studies were performed on animals, and the majority of animal studies show no effect from tribulus.
There have been a number of well controlled human studies performed on tribulus but these have not found tribulus to raise total testosterone or luteinizing hormone (LH) levels(9).
Tribulus made no difference on the muscle strength or body composition of professional rugby players compared with the placebo group after 5 weeks(10) and it did not alter the testosterone levels in young men after having been administered for four weeks(11).
Side note: One interesting approach that I’ve recently seen on the internet for raising T levels is to cycle 7 different natural testosterone enhancers each week so that your body cannot develop a tolerance to any of them. (If you’re interested in reading about/ trying this approach I’ve included a link at the bottom of the page).
So maybe if you used tribulus less frequently i.e. once or twice a week it would improve T levels? Not according to one (recent) study where the hormone levels of two female trainers were tested after taking relatively high doses of tribulus for two days:
The study concluded: ‘The (13)C/(12)C ratio of ketosteroids was determined by GC/C/IRMS, the T/E ratio and DHEA concentrations were measured by GC/MS and LH concentrations by radioimmunoassay.
None of these parameters revealed a significant variation or increased above the WADA cut-off limits. Hence, the short-term treatment with T. terrestris showed no impact on the endogenous testosterone metabolism of the two subjects.'(12)
After reading all of the research available on tribulus I am pretty convinced it is one of the least effective natural testosterone enhancers.
Tribulus does, however, possess aphrodisiac properties and may improve some people’s energy levels – this may be why tribulus has long been thought of as one of the effective natural testosterone enhancers.
Recommended dose; If you still want to try tribulus I would take 250mg three or four times a day. I've noticed that if I take too much, I don't feel anything at all and when I get the right dosage I tend to feel its effects.
5) Tongkat Ali
Tongkat ali (Eurycoma longifolia Jack) is an aphrodisiac herb that has been shown in studies to improve sperm quality and sexual performance in male rats; it has also been shown to increase testosterone levels.
Tongkat ali may be capable of lowering estrogen levels by inhibiting the aromatase enzyme whilst, simultaneously, raising LH levels and total testosterone concentration - this would make tongkat ali one of the most effective natural testosterone enhancers available.
Like tribulus, Tongkat Ali is one of the most popular natural testosterone enhancers with bodybuilders. Lots of men claim that tongkat ali sends their libido through the roof and that, whilst taking it, they burn fat and build muscle without changing their diet or training program.
Despite supplement companies claiming ‘Tongkat ali has been proven time and time again to boost levels of testosterone in both humans and lab rats’, I could not find a single human study performed to investigate Tongkat ali’s effects on testosterone.
There have, however, been a couple of pretty impressive studies on male rats performed recently:
Researchers conducting an experiment on male rats concluded: 'the pro-androgenic effect as shown by this study further supported the traditional use of this plant (Tongkat ali) as an aphrodisiac.(13)
In another study conducted to determine, 'the influence of Eurycoma longifolia Jack (Tongkat ali) on sexual behavior (including both motivation and copulatory performance) of sexually sluggish and impotent male rats' the researchers concluded:
'Eurycoma longifolia root improved sexual performance but not motivation in sluggish rats after acute or subacute administration. The effect could be mainly ascribed to increased testosterone levels.'(14)
Overall, judging on reports of improved body composition from athletes taking Tongkat ali and rodent studies showing that it does significantly alter hormone levels, it appears that this herb is likely one of the more effective natural testosterone enhancers.
Recommended dose It has come to my attention that the vast majority of Tongkat ali products available are very poor quality and as a result don't work.
To learn more about high quality tongkat ali click here.
6) Maca
One of my favourite natural testosterone enhancers is maca, an adaptogenic herb that originates in South America which possesses aphrodisiac and hormonal improvement properties.
I frequently recommend maca to trainers who want to improve their energy and motivation levels and to men and women who want to boost their sex drive.
Maca works through a number of mechanisms to keep testosterone levels high:
Maca improves thyroid function which improves overall energy levels, enhances detoxification systems, raises levels of the neurotransmitter dopamine and controls levels of the nasty, testosterone lowering hormone prolactin.
When dopamine levels are high the pituitary gland is instructed to raise LH and FSH levels which leads to more testosterone being produced.
Powdered Maca contains the indole phytochemical DIM ((Diindolylmethane) in a highly bioavailable form. DIM lowers estrogen levels by stimulating a more efficient estrogen metabolism by the liver theoretically resulting in free testosterone levels and DHT rising.
Red maca prevents prostate enlargement in rats treated with testosterone enanthate(15)(16)(17), probably due to it acting as an antiestrogen, stopping the conversion of the extra testosterone to prostate damaging estrogen.
For information on the many health benefits of maca besides raising testosterone levels read my article, 'The Benefits of Maca Root'.
For those of you looking to improve your sperm count and sexual desire, studies have found that ‘treatment with Maca resulted in increased seminal volume, sperm count per ejaculum, motile sperm count, and sperm motility.’(18)!
Recommended dose I've actually written in depth about what I feel is an appropraite maca dosage after seeing a number of nutritionists recommend people take as much as 4 tablespoons a day of maca - I feel this is ill advised for many people and a waste of money.
I generally recommend taking 1 teaspoon of maca powder every day, occasionally skipping a day, or taking 1 teaspoon every other day. More information in 'The Optimum Maca Dosage'.
* Ed Clements, creator of muscle-health-fitness.com, is an independent health and fitness writer who specialises in dietary, supplementation and weights training advice for improving body composition and hormone balance.
7) Exercise
Prolonged intensive strength training in elite athletes may influence the pituitary and possibly hypothalamic levels, leading to increased serum levels of testosterone. This may create more optimal conditions to utilize more intensive training leading to increased strength development.(20)
8) Allicin
Foods of the Allicin family like Onion and Garlic have proven to increase testosterone levels.
Garlic Testing - These results suggest that dietary supplementation with 0.8 g/100 g garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone in rats fed a high protein diet.(21)
9) ZMA - Zinc Magnesium Aspartate
ZMA supplementation has been purported to increase zinc and magnesium status, anabolic hormones, and promote greater gains in strength during training. In support of this contention, Brilla and Conte [13] reported that ZMA supplementation significantly increased free testosterone, IGF-1, and isokinetic strength gains during training. Results of this study do not support these findings. In this regard, ZMA supplementation had no significant effects on total and free testosterone, IGF-1, growth hormone, cortisol, the ratio of cortisol to testosterone, or muscle and liver enzymes in response to training. Moreover, no significant effects were observed between groups in changes in 1-RM strength, upper or lower body muscle endurance, or anaerobic sprint capacity. Interestingly, while some contend that ZMA supplementation may increase muscle mass during training, the Brilla and Conte [13] paper reported that ZMA supplementation had no effect on body mass changes during training. Results of the present study support these findings in that ZMA supplementation had no significant effects on body mass or DEXA determined body composition values. However, it should be noted that some potentially favorable trends were observed in fat free mass, fat mass, and body fat that deserve additional study.(19)
10) D'Aspartic Acid - DAA
D-Aspartic acid (D-Asp) is an endogenous amino acid which occurs in many marine and terrestrial animals. In fetal and young rats, this amino acid occurs prevalently in nervous tissue, whereas at sexual maturity it occurs in endocrine glands and above all in pituitary and testes. Here, we have studied if a relationship exists between the presence of D-Asp and the hormonal activity. The following results were obtained: 1) Both D-Asp and testosterone are synthesized in rat testes in two periods of the animal's life: before birth, about the 17th day after fertilization and, after birth, at sexual maturity. 2) Immunocytochemical studies have demonstrated that this enantiomer is localized in Leydig and Sertoli cells. 3) In vivo experiments, consisting of i.p. injection of D-Asp to adult male rats, demonstrated that this amino acid accumulates in pituitary and testis (after 5 h, the accumulation was of 12 and 4-fold over basal values, respectively); simultaneously, luteinizing hormone, testosterone and progesterone significantly increased in the blood (1.6-fold, p < 0.05; 3.0-fold, p < 0.01 and 2.9-fold, p < 0.01, respectively). 4) Finally, in vitro experiments, consisting of the incubation of D-Asp with isolated testes also demonstrated that this amino acid induces the synthesis of testosterone. These results suggest that free D-Asp is involved in the steroidogenesis.(22)
References and Footnotes
(1)http://www.ncbi.nlm.nih.gov/pubmed/19741313
(2)http://www.freepatentsonline.com/5648350.html
(3) http://www.ncbi.nlm.nih.gov/pubmed/9434605
(4) http://www.ncbi.nlm.nih.gov/pubmed/17238068
(5)http://www.ncbi.nlm.nih.gov/pubmed/16635963
(6)http://www.ncbi.nlm.nih.gov/pubmed/9434605
(7)http://www.ncbi.nlm.nih.gov/pubmed/10705733
(8)http://www.bioline.org.br/abstract?rm09002
(9)http://www.ncbi.nlm.nih.gov/pubmed/15994038
(10)http://www.ncbi.nlm.nih.gov/pubmed/17530942
(11)http://www.ncbi.nlm.nih.gov/pubmed/15994038
(12)http://www.ncbi.nlm.nih.gov/pubmed/18282674
(13)http://www.ncbi.nlm.nih.gov/pubmed/11693547
(14)http://www.ncbi.nlm.nih.gov/pubmed/19703544
(15)http://www.ncbi.nlm.nih.gov/pubmed/18477205
(16)http://www.ncbi.nlm.nih.gov/pubmed/17334591
(17)http://www.ncbi.nlm.nih.gov/pubmed/17289361
(18)Lepidium meyenii ( Maca root ) improved semen parameters in adult men. Asian J Androl. 2001 Dec;3(4):301-3
(19)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129161/
(20)http://jap.physiology.org/content/65/6/2406
(21)http://www.ncbi.nlm.nih.gov/pubmed/11481410
(22)http://www.ncbi.nlm.nih.gov/pubmed/8699926
http://www.muscle-health-fitness.com/natural-testosterone-enhancers.html
I've done my research so that you don't have to.. I hope you find this helpful..
- Creatine
- Stinging nettle
- Ginger
- Tribulus Terrestris
- Tongkat Ali
- Maca
- Exercise
- Allicin
- ZMA - Zing Magnesium Asparte
- DAA - D'Aspartic Acid
1) Creatine
So, it turns out that the highly effective muscle and strength building supplement Creatine is also one of the best natural testosterone enhancers. Creatine can raise DHT levels by as much as 56 percent!(1)
"Experts say that 95% of cases of male pattern baldness occur because of the effects of DHT on the hair follicles. How much DHT people produce depends almost entirely on their genetic make-up - the more that is produced, the greater and more widespread miniaturization is, resulting in greater hair loss."
According to a 2010 human study perfrmed on professional rugby players, creatine does not raise your total testosterone concentration but does significantly improve the conversion of free testosterone to the ‘active’ form of testosterone, dihydrotestosterone (DHT):
‘After 7 days of creatine loading, or a further 14 days of creatine maintenance dose, serum T levels did not change. However, levels of DHT increased by 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance (P < 0.001).
The ratio of DHT:T also increased by 36% after 7 days creatine supplementation and remained elevated by 22% after the maintenance dose (P < 0.01).’
Whilst many claim that DHT is a ‘bad’ form of testosterone that causes male pattern balding and prostate problems, it has recently been shown that there has to be a combination of high DHT with high estrogen to promote these issues.
DHT may effectively treat prostate problems by competing with estrogen(2). It appears that taking steps to control estrogen rather than suppressing DHT is the best method for keeping the prostate healthy.
Free testosterone can be viewed as a prohormone and, in many respects, DHT is the active form of testosterone. DHT is responsible for the development and maintenance of male characteristics such as aggressiveness, confidence and interest in women – topical DHT gives many users an ‘alpha male’ feeling!
(I’d recommend anyone interested in the relationship between free testosterone, DHT and estrogen reads the article, ‘DHT - Is It All Bad?’ by Patrick Arnold)
Besides being one of the best natural testosterone enhancers, low dose creatine supplementation may improve a number of aspects of health. The use of creatine as an antiaging, brain enhancing and energy promoting nutrient is currently being investigated.
Recommended dose The maintenance dose of creatine which increased the DHT:T ratio by 22 percent in the above study was 5 grams daily. I would recommend 3 to 5 grams per day of creatine for long term use.
The loading dose that was shown to elevate the DHT:T ratio by 56 percent was 25 grams per day.Such doses cause some poeple to experience gastrointestinal disturbance, diarrhea and other minor problems.
It appears that it is unnecessary to load creatine. Loading will increase muscle creatine levels quickly, but skipping the loading phase and taking a maintenance dose will deliver the same benefits once muscle creatine levels get high enough. Side effects are minimised if the loading phase is skipped.
2) Stinging Nettle
Stinging Nettle (Urtica dioica) is one of the less well known natural testosterone enhancers out of this list, but it does raise DHT levels.
Studies have found that lignans in nettle bind to sex hormone binding globulin (SHBG), potentially leading to greater testosterone levels:
'Secoisolariciresinol, a lignan in nettle root displayed a modest inhibitory effect on DHT binding to SHBG in vitro, theoretically resulting in greater concentrations of free DHT in serum and in local tissues.
The lignan 3,4-divanillyltetrahydrofuran, also present in nettle root was able to completely inhibit DHT from binding to SHBG, yet another indication that it can result in increased free (active) DHT available to tissues such as that in the scalp.
Planta Med. 1997 Dec;63(6):529-32.(3)
I’m not sure, however, that this is how stinging nettle improves DHT levels.
Stinging nettle is a mild but effective aromatase inhibitor that controls estrogen(4) and this is why I believe it causes free testosterone levels and subsequently DHT levels to rise.
After reading anabolic steroid expert Bill Robert’s take on the relationship between SHBG and total free testosterone levels, I no longer feel that high SHBG results in, or has a relationship to, lower free testosterone levels.
I’ve always had a problem with the idea that SHBG should be kept low to keep testosterone levels high because I knew that thyroid hormone increases SHBG levels.
Given that high thyroid function leads to improved sex drive, fertility rates and general well being, I struggled to believe that high thyroid function results in lowered testosterone levels.
Bill Roberts argues that SHBG levels are unrelated to total free testosterone levels and that SHBG is simply a ‘carrier or depot’ of testosterone. Google search ‘Bill Roberts SHBG’ to read his thoughts on the matter (they make a lot of sense to me).
Many trainers, including myself, have found that taking stinging nettle noticeably improves strength levels in the gym and that it improves muscular vascularity.
These observations suggest that stinging nettle, by whatever mechanism, does indeed lower estrogen levels and raise levels of the anabolic hormone DHT.
One of the reasons I like and frequently recommend stinging nettle is that it is well documented as being very beneficial for the prostate (5)(6)(7).
As well as this, despite the negative assumption made at the end of the above study, anecdotal reports suggest that stinging nettle improves the condition of your skin and hair. This isn’t surprising given that stinging nettle is a traditional remedy for all kinds of skin issues.
Stinging nettle is unusual in the regard of improving skin and hair condition as other natural testosterone enhancers tend to cause acne and/ or hair loss in susceptible individuals.
Recommended dose 900 mg (three 300mg capsules) spread throughout the day. Alternatively drink about 4 cups of nettle tea a day.
A good bodybuilding supplement that utilises stinging nettle is ‘Activate Xtreme’ by Designer Supplements.
3) Ginger
Ginger is one of the more unproven natural testosterone enhancers in this list.
Recent studies performed on rodents suggest that adding this delicious spice to your everyday diet could significantly improve your testosterone levels and improve your sperm quality.(8)
Whilst the results of rodent studies don’t always reflect what happens in humans, ginger has been reputed to be an aphrodisiac herb by a number of different cultures, so it's definitely possible that ginger raises testosterone levels in humans.
Since reading these studies, I’ve started drinking ginger tea daily and, although I haven’t measured my testosterone levels in this period, I have felt slightly more energetic and aggressive.
Other factors could be involved of course, and there may be an element of the placebo effect going on, but I'm going to keep taking ginger!
Recommended dose The dose given to the rats was 100 mg/kg/day of powdered ginger - this would equate to 8 grams a day for an 80kg man. 5 to 10 grams would be a good dose to try – ginger is very safe even when taken in high dosages.
Apparently fresh ginger is more potent than dried ginger so you’d probably need less of this to achieve the same potential testosterone boosting effect.
Alternatively, drink ginger tea throughout the day. Ginger tea is great for digestion so try taking it after meals.
4) Tribulus Terrestris
Tribulus is a very well known and popular bodybuilding supplement that is believed to be one of the most effective natural testosterone enhancers.
I’ve tried tribulus before and didn’t notice any benefits– it did break me out in a weird rash on my face, though!
Other guys, however, swear by tribulus, saying it improves their gym performance and makes them feel more energetic, alert and masculine!
The theory as to how tribulus raises testosterone levels is that it improves levels of luteneising hormone (LH) and this stimulates increased production of testosterone by the testes.
If you look on pubmed there are some studies showing the positive effects of tribulus supplementation on testosterone levels – however, the positive studies were performed on animals, and the majority of animal studies show no effect from tribulus.
There have been a number of well controlled human studies performed on tribulus but these have not found tribulus to raise total testosterone or luteinizing hormone (LH) levels(9).
Tribulus made no difference on the muscle strength or body composition of professional rugby players compared with the placebo group after 5 weeks(10) and it did not alter the testosterone levels in young men after having been administered for four weeks(11).
Side note: One interesting approach that I’ve recently seen on the internet for raising T levels is to cycle 7 different natural testosterone enhancers each week so that your body cannot develop a tolerance to any of them. (If you’re interested in reading about/ trying this approach I’ve included a link at the bottom of the page).
So maybe if you used tribulus less frequently i.e. once or twice a week it would improve T levels? Not according to one (recent) study where the hormone levels of two female trainers were tested after taking relatively high doses of tribulus for two days:
The study concluded: ‘The (13)C/(12)C ratio of ketosteroids was determined by GC/C/IRMS, the T/E ratio and DHEA concentrations were measured by GC/MS and LH concentrations by radioimmunoassay.
None of these parameters revealed a significant variation or increased above the WADA cut-off limits. Hence, the short-term treatment with T. terrestris showed no impact on the endogenous testosterone metabolism of the two subjects.'(12)
After reading all of the research available on tribulus I am pretty convinced it is one of the least effective natural testosterone enhancers.
Tribulus does, however, possess aphrodisiac properties and may improve some people’s energy levels – this may be why tribulus has long been thought of as one of the effective natural testosterone enhancers.
Recommended dose; If you still want to try tribulus I would take 250mg three or four times a day. I've noticed that if I take too much, I don't feel anything at all and when I get the right dosage I tend to feel its effects.
5) Tongkat Ali
Tongkat ali (Eurycoma longifolia Jack) is an aphrodisiac herb that has been shown in studies to improve sperm quality and sexual performance in male rats; it has also been shown to increase testosterone levels.
Tongkat ali may be capable of lowering estrogen levels by inhibiting the aromatase enzyme whilst, simultaneously, raising LH levels and total testosterone concentration - this would make tongkat ali one of the most effective natural testosterone enhancers available.
Like tribulus, Tongkat Ali is one of the most popular natural testosterone enhancers with bodybuilders. Lots of men claim that tongkat ali sends their libido through the roof and that, whilst taking it, they burn fat and build muscle without changing their diet or training program.
Despite supplement companies claiming ‘Tongkat ali has been proven time and time again to boost levels of testosterone in both humans and lab rats’, I could not find a single human study performed to investigate Tongkat ali’s effects on testosterone.
There have, however, been a couple of pretty impressive studies on male rats performed recently:
Researchers conducting an experiment on male rats concluded: 'the pro-androgenic effect as shown by this study further supported the traditional use of this plant (Tongkat ali) as an aphrodisiac.(13)
In another study conducted to determine, 'the influence of Eurycoma longifolia Jack (Tongkat ali) on sexual behavior (including both motivation and copulatory performance) of sexually sluggish and impotent male rats' the researchers concluded:
'Eurycoma longifolia root improved sexual performance but not motivation in sluggish rats after acute or subacute administration. The effect could be mainly ascribed to increased testosterone levels.'(14)
Overall, judging on reports of improved body composition from athletes taking Tongkat ali and rodent studies showing that it does significantly alter hormone levels, it appears that this herb is likely one of the more effective natural testosterone enhancers.
Recommended dose It has come to my attention that the vast majority of Tongkat ali products available are very poor quality and as a result don't work.
To learn more about high quality tongkat ali click here.
6) Maca
One of my favourite natural testosterone enhancers is maca, an adaptogenic herb that originates in South America which possesses aphrodisiac and hormonal improvement properties.
I frequently recommend maca to trainers who want to improve their energy and motivation levels and to men and women who want to boost their sex drive.
Maca works through a number of mechanisms to keep testosterone levels high:
Maca improves thyroid function which improves overall energy levels, enhances detoxification systems, raises levels of the neurotransmitter dopamine and controls levels of the nasty, testosterone lowering hormone prolactin.
When dopamine levels are high the pituitary gland is instructed to raise LH and FSH levels which leads to more testosterone being produced.
Powdered Maca contains the indole phytochemical DIM ((Diindolylmethane) in a highly bioavailable form. DIM lowers estrogen levels by stimulating a more efficient estrogen metabolism by the liver theoretically resulting in free testosterone levels and DHT rising.
Red maca prevents prostate enlargement in rats treated with testosterone enanthate(15)(16)(17), probably due to it acting as an antiestrogen, stopping the conversion of the extra testosterone to prostate damaging estrogen.
For information on the many health benefits of maca besides raising testosterone levels read my article, 'The Benefits of Maca Root'.
For those of you looking to improve your sperm count and sexual desire, studies have found that ‘treatment with Maca resulted in increased seminal volume, sperm count per ejaculum, motile sperm count, and sperm motility.’(18)!
Recommended dose I've actually written in depth about what I feel is an appropraite maca dosage after seeing a number of nutritionists recommend people take as much as 4 tablespoons a day of maca - I feel this is ill advised for many people and a waste of money.
I generally recommend taking 1 teaspoon of maca powder every day, occasionally skipping a day, or taking 1 teaspoon every other day. More information in 'The Optimum Maca Dosage'.
* Ed Clements, creator of muscle-health-fitness.com, is an independent health and fitness writer who specialises in dietary, supplementation and weights training advice for improving body composition and hormone balance.
7) Exercise
Prolonged intensive strength training in elite athletes may influence the pituitary and possibly hypothalamic levels, leading to increased serum levels of testosterone. This may create more optimal conditions to utilize more intensive training leading to increased strength development.(20)
8) Allicin
Foods of the Allicin family like Onion and Garlic have proven to increase testosterone levels.
Garlic Testing - These results suggest that dietary supplementation with 0.8 g/100 g garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone in rats fed a high protein diet.(21)
9) ZMA - Zinc Magnesium Aspartate
ZMA supplementation has been purported to increase zinc and magnesium status, anabolic hormones, and promote greater gains in strength during training. In support of this contention, Brilla and Conte [13] reported that ZMA supplementation significantly increased free testosterone, IGF-1, and isokinetic strength gains during training. Results of this study do not support these findings. In this regard, ZMA supplementation had no significant effects on total and free testosterone, IGF-1, growth hormone, cortisol, the ratio of cortisol to testosterone, or muscle and liver enzymes in response to training. Moreover, no significant effects were observed between groups in changes in 1-RM strength, upper or lower body muscle endurance, or anaerobic sprint capacity. Interestingly, while some contend that ZMA supplementation may increase muscle mass during training, the Brilla and Conte [13] paper reported that ZMA supplementation had no effect on body mass changes during training. Results of the present study support these findings in that ZMA supplementation had no significant effects on body mass or DEXA determined body composition values. However, it should be noted that some potentially favorable trends were observed in fat free mass, fat mass, and body fat that deserve additional study.(19)
10) D'Aspartic Acid - DAA
D-Aspartic acid (D-Asp) is an endogenous amino acid which occurs in many marine and terrestrial animals. In fetal and young rats, this amino acid occurs prevalently in nervous tissue, whereas at sexual maturity it occurs in endocrine glands and above all in pituitary and testes. Here, we have studied if a relationship exists between the presence of D-Asp and the hormonal activity. The following results were obtained: 1) Both D-Asp and testosterone are synthesized in rat testes in two periods of the animal's life: before birth, about the 17th day after fertilization and, after birth, at sexual maturity. 2) Immunocytochemical studies have demonstrated that this enantiomer is localized in Leydig and Sertoli cells. 3) In vivo experiments, consisting of i.p. injection of D-Asp to adult male rats, demonstrated that this amino acid accumulates in pituitary and testis (after 5 h, the accumulation was of 12 and 4-fold over basal values, respectively); simultaneously, luteinizing hormone, testosterone and progesterone significantly increased in the blood (1.6-fold, p < 0.05; 3.0-fold, p < 0.01 and 2.9-fold, p < 0.01, respectively). 4) Finally, in vitro experiments, consisting of the incubation of D-Asp with isolated testes also demonstrated that this amino acid induces the synthesis of testosterone. These results suggest that free D-Asp is involved in the steroidogenesis.(22)
References and Footnotes
(1)http://www.ncbi.nlm.nih.gov/pubmed/19741313
(2)http://www.freepatentsonline.com/5648350.html
(3) http://www.ncbi.nlm.nih.gov/pubmed/9434605
(4) http://www.ncbi.nlm.nih.gov/pubmed/17238068
(5)http://www.ncbi.nlm.nih.gov/pubmed/16635963
(6)http://www.ncbi.nlm.nih.gov/pubmed/9434605
(7)http://www.ncbi.nlm.nih.gov/pubmed/10705733
(8)http://www.bioline.org.br/abstract?rm09002
(9)http://www.ncbi.nlm.nih.gov/pubmed/15994038
(10)http://www.ncbi.nlm.nih.gov/pubmed/17530942
(11)http://www.ncbi.nlm.nih.gov/pubmed/15994038
(12)http://www.ncbi.nlm.nih.gov/pubmed/18282674
(13)http://www.ncbi.nlm.nih.gov/pubmed/11693547
(14)http://www.ncbi.nlm.nih.gov/pubmed/19703544
(15)http://www.ncbi.nlm.nih.gov/pubmed/18477205
(16)http://www.ncbi.nlm.nih.gov/pubmed/17334591
(17)http://www.ncbi.nlm.nih.gov/pubmed/17289361
(18)Lepidium meyenii ( Maca root ) improved semen parameters in adult men. Asian J Androl. 2001 Dec;3(4):301-3
(19)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129161/
(20)http://jap.physiology.org/content/65/6/2406
(21)http://www.ncbi.nlm.nih.gov/pubmed/11481410
(22)http://www.ncbi.nlm.nih.gov/pubmed/8699926
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