What Should You Know About Testosterone Boosters?
Testosterone does so much more than just improving your sex life! Research indicates that adequate testosterone levels have a remarkable effect on the core body strength and overall muscle mass. However, it is also true that after 30th birthday, testosterone levels start to decline gradually in men, resulting in reduced muscle mass and body strength. So, what is the solution!?
Experts suggests that testosterone boosters are more preferred over supplemental testosterone. Testosterone boosters are herbal supplements that work either by inhibiting the hormones that converts testosterone into estrogen or by directly increasing the naturally occurring testosterone. If taken in recommended doses, these supplements can help in improving muscle mass and other important metabolic functions of the body.
The Four Most Effective Ingredients
It is no secret that market is saturated with lots of fake and over-hyped testosterone boosting supplements but most of these supplements are nothing more than empty promise. Here are four key ingredients that you should look for, while consuming to testosterone boosters.
- Tribulus Terrestris (TT):
This spiny plant works by increasing the serum levels of Luteinizing hormone, which stimulates the testes to produce more testosterone. Some research studies suggest that use of multiple ingredient supplements, containing TT does elevates testosterone levels (thus reducing the need of testosterone replacement). Tribulus terrestris has also found to be a powerful aphrodisiac agent and it does have some useful effects on the muscle mass remodeling.
- DAA (D-Aspartic Acid):
The testicular leydig cells contain D-AA, a natural amino acid which serves as a messenger between leydig cells and brain. Another key function of this neurotransmitter is to facilitate the conversion of cholesterol into testosterone. Theoretically it is suggested that D-AA supplements can enhance this messenger system and thus elevate the testosterone levels directly. This ingredient is found to be quite effective in bringing T levels back to normal, especially in aging men. A research study carried out by Italian scientists showed a solid 40% increase in the testosterone levels in men who consumed 3 grams of D-AA for 12 consecutive days. In fact, study participants continued to express 22% higher testosterone levels than the controlled group, even after three days of D-AA withdrawal. On the other hand, a study published in the Nutrition Research showed contradictory results. There was no rise in the testosterone after D-AA administration to resistance- trained subjects for 28 days. These contradictions were due to differences in the base levels of testosterone and initial training status in subjects of both studies. Although, further research is required, D- AA is considered as one of the most effective ingredients to boost testosterone naturally.
- Fenugreek Seed:
This plant does much more than adding flavor to your food! Fenugreek is found to be effective in increasing the lean body mass and core body strength. A study was conducted in Belton, Texas to find out the effects of Fenugreek Seed consumption on the strength and composition of body in resistance trained men. It was observed that both controlled and fenugreek group increased their body strength during four weeks of training however, only the fenugreek group continued to display positive results even after eight weeks of supplementation and training. This indicates that after reaching dreaded plateau, fenugreek will continue to strengthen your body. Moreover, fenugreek group also reported significantly increased lean body mass in both 4th and 8th week.
ZMA is commonly found in various sleep aiding supplements and testosterone boosters. It is useful in improving REM sleep and it also affirms to be helpful in increasing the muscle strength and enhancing hormonal levels. ZMA is a combination of three ingredients; magnesium aspartate, vitamin B-6 and zinc monomethionine aspartate. It has been observed that zinc and magnesium deficiency is quite common in athletes because they are unable to replenish enough of these minerals after excessive workout. This deficiency leads to compromised immune system, poor profile of anabolic hormones and elevated cortisol. All these effects, together causes reduced performance and strength.
Experts suggest to pick supplements that contain multiple ingredients instead of single- ingredient supplement. Also, make sure to speak to your primary care provider before initiating these supplemental regimens.
- Gunnels, T. A., & Bloomer, R. J. (2014). Increasing Circulating Testosterone: Impact of Herbal Dietary Supplements. Journal of Plant Biochemistry & Physiology, 2014.
- Hassanzadeh Bashtian, M., Emami, S. A., Mousavifar, N., Esmaily, H. A., Mahmoudi, M., & Mohammadpoor, A. H. (2013). Evaluation of fenugreek (Trigonella Foenum-graceum L.), effects seeds extract on insulin resistance in women with polycystic ovarian syndrome. Iranian Journal of Pharmaceutical Research, 12(2), 475-481.
- Sharp, M. H., Shields, K. A., Rauch, J. T., Lowery, R. P., Durkee, S. E., Wilson, G. J., & De Souza, E. O. (2016). The Effects of a Multi-Ingredient Performance Supplement on Hormonal Profiles and Body Composition in Male College Athletes. Sports, 4(2), 26.