In this video, the host discusses various supplements that can potentially increase testosterone levels. He explains that while these supplements are not necessary if one follows a nutrient-rich diet and maintains a healthy lifestyle, they can be beneficial for those struggling with certain lifestyle factors. The host highlights foundational supplements like multivitamins, magnesium, boron, and shilajit, which provide essential vitamins and minerals necessary for testosterone production. Additionally, he mentions complementary supplements like ashwagandha and tongkat ali that have clinical evidence supporting their ability to increase testosterone levels. The host also briefly mentions experimental supplements, such as fish oil, creatine, taurine, d-aspartic acid, and various herbal supplements. Lastly, he advises against popular supplements like Tribulus, Maca, and green tea as they lack evidence or have questionable mechanisms for increasing testosterone.
Key Insights:
- Supplements are not necessary if you have a nutrient-rich diet, exercise properly, sleep well, manage stress, and have sufficient sun exposure.
- If you are already young, healthy, and fit, supplements might not make a significant difference in testosterone levels.
- A multivitamin is important as it contains essential vitamins and minerals for hormone production.
- Magnesium is crucial for testosterone production and is often not obtained in sufficient amounts through diet alone.
- Boron and shilajit are important supplements for optimizing nutrient intake and potentially increasing testosterone levels.
- Ashwagandha and Tongkat Ali are complementary supplements that have clinical evidence to support their effect on testosterone levels in healthy males.
- Fish oil, creatine, taurine, and D-aspartic acid are experimental supplements that may influence testosterone.
- Several popular supplements, such as Tribulus, Maca, and Green Tea, do not have strong evidence to support their ability to increase testosterone.
- Lifestyle factors, including diet and exercise, play a critical role in optimizing testosterone levels.
Transcript
Hey guys, in this video, we’re going to talk about which supplements can increase testosterone levels. We’ll discuss supplements with the most evidence, when to use them, and popular supplements to avoid.
First, let me clarify that a nutrient-rich diet, proper exercise, adequate sleep, stress management, and sun exposure are the most effective ways to optimize testosterone levels. However, if these lifestyle factors are out of balance, certain supplements can make a significant difference.
If you are already young, healthy, and fit, these supplements may not have a noticeable effect on your testosterone levels. But if you have neglected your diet or struggle with other lifestyle factors, some supplements can be beneficial.
Let’s start with multivitamins. They contain essential vitamins and minerals, including those necessary for hormone production. While a properly designed diet can provide all the nutrients you need, a multivitamin can help if you haven’t been mindful of your nutrient intake.
Among the vitamins and minerals, vitamin D and zinc have been highlighted for their ability to increase testosterone levels. However, all vitamins and minerals play a role in hormonal regulation, so a multivitamin ensures you meet your nutrient needs.
Another important mineral supplement is magnesium. It is necessary for optimal bodily functions, including testosterone production. Even if you take a multivitamin, it may not provide sufficient magnesium, so a separate magnesium supplement is recommended.
Magnesium can lower sex hormone binding globulin levels, which frees up more testosterone for biological activity. It also affects enzymes involved in testosterone production, reduces oxidative stress, improves sleep quality, and increases insulin sensitivity.
Up to 80% of the American population is deficient in magnesium due to poor absorption from plant sources and low consumption of fish. You can take magnesium capsules or add magnesium chloride flakes or Epsom salt to your drinking water. Alternatively, you can try electrolyte supplements like Elemental.
Boron is another mineral supplement to consider. It is not typically found in multivitamins and is difficult to obtain from diet alone. Boron has been shown to increase testosterone levels, possibly by reducing sex hormone binding globulin, influencing enzymatic activity, vitamin D metabolism, and reducing inflammation.
Shilajit, a mineral-rich substance formed from plant decomposition, has gained attention for improving cognition, mood, and energy levels. It can also regulate testosterone production due to its dense mineral content and bioavailability. However, it is mostly considered a foundational supplement.
Moving on to complimentary supplements, Ashwagandha and Tongkat Ali have demonstrated the ability to increase testosterone levels in healthy, active males. Ashwagandha reduces cortisol and stress levels, while Tongkat Ali directly affects testosterone synthesis. However, you should be cautious with their usage due to potential side effects and the need for regular breaks.
Fish oil and creatine, although not specifically known for increasing testosterone, have other health benefits, such as reducing inflammation, improving cognitive function, and boosting energy levels. Fish oil may also modulate the HPG axis and support testosterone production.
Taurine and D-aspartic acid are experimental nutrients. While taurine hasn’t shown to increase testosterone in humans, it has been effective in rodents due to its antioxidant capacity. D-aspartic acid can stimulate luteinizing hormone production directly but is more beneficial for hypogonadal or infertile men.
Lastly, there are several experimental herbal supplements with varying levels of evidence, such as fenugreek, Tribulus, Maca, Saw Palmetto, Panax ginseng, green tea, garlic, onion, stinging nettle, horny goatweed, and pomegranate. These supplements either lack sufficient clinical research or have mechanisms that may not be beneficial overall, so they are not recommended.
Remember, the most crucial factors in optimizing testosterone levels are lifestyle choices rather than supplementation. If you need help developing a personalized dietary protocol for hormone optimization or overall health, feel free to reach out.
In conclusion, the foundational supplements include multivitamins, magnesium, boron, and shilajit. Ashwagandha and Tongkat Ali are complimentary supplements, while fish oil, creatine, taurine, and D-aspartic acid are experimental options. Popular supplements like fenugreek and Maca should be avoided.
