By Austin Letorney Generation Iron
The truth about testosterone boosters, supplements that work to elevate free testosterone, and what you can do about it.
Low testosterone can be a killer for bodybuilders, general fitness folks, and every day men seeking to improve their overall health. While many products on the market claim to increase testosterone naturally, these can be very beneficial aids when seeking that desired boost. In efforts to stay away from steroids and PED use, boosting testosterone naturally can ensure a safe and healthy lifestyle while also working to aid in recuperation and libido.
Generation Iron discussed the effects that testosterone boosters and other supplements can have on increasing those low levels to get you where you need to be with Dr. Testosterone. Through his knowledge of testosterone boosters, he tells us the truth about this highly marketed supplements, as well as certain exercises, foods, and daily routines to follow to increase testosterone naturally. With important factors to consider, working to for a natural testosterone boost is highly attainable.
Dr. Testosterone is one of a small selection of certified doctors who seeks to educate bodybuilders and athletes on how to live a healthy and safe lifestyle while also understanding the laws and regulations surrounding steroid and PED use. This ensures that they enhance their performance in the safest way possible to improve overall physique and performance. In our latest GI Exclusive interview, Dr. Testosterone describes the truth about testosterone boosters and other supplements to boost natural testosterone, as well as exercises and certain factors to ensure a healthy lifestyle.
Supplements To Increase Testosterone
When looking for separate supplements to take other than a testosterone, there are many options to consider. Supplements like this include D-aspartic acid, Maca root, zinc, and fenugreek. D-aspartic acid is the form of an amino acid, aspartic acid, involved with testosterone production (1). Maca root is a highly nutritious herb and is known to increase libido and fertility in men while fenugreek can increase the response to sexual stimuli and improve exercise performance. Zinc is a vital mineral for overall health with role in muscle and bone strength, but also maintains sex drive and is key in boosting natural testosterone (2).
Creatine monohydrate is another supplement associated with muscle growth but has great benefits for boosting testosterone as a result elevating intensity for increased performance (3). By helping to regenerate adenosine triphosphate (ATP), you can lift more and exercise harder, leading to an indirect effect on increased testosterone.
The Truth About Testosterone Boosters
When it comes to testosterone boosters, Dr. Testosterone explained that they really only work for increased sex drive. Optimal testosterone levels are between 300 and 1100, and if someone were to double their levels from 400 to 800, the only real noticeable observations would be better sex drive and some recuperation. You cannot simply rely on these levels to improve muscularity. Muscle growth like this comes from using exogenous testosterone, a synthetic form that not produced by the body. This is where health and safety really enters the conversation and why working on natural testosterone boosting serves to your benefit.
Testosterone boosters do have all of the above supplements like D-aspartic acid, maca root, and fenugreek, with others like Tribulus and ZMA. Vitamin D3 is also something to take into consideration because low levels can be have serious effects on testosterone levels. As a fat-soluble vitamin, it is essential for the development of sperm cells and enhances testosterone levels and accelerates sex drive (4). It typically works more as a hormone to manage functions like virility, hormones, and sexual activity. Increasing vitamin D3 intake can serve as a powerful natural testosterone booster.
While there aren’t negative effects to taking these above herbs, Dr. Testosterone suggests that you should take Tribulus or D-aspartic acid for your pre-workout before working muscle groups like legs and back. With multi joint, free weight exercises like the military press, squat, or deadlift, this will stimulate more testosterone.
Exercises To Boost Free Testosterone
For that desired muscle growth and physique, lifting and staying fit is an obvious factor, but certain exercises can really work to enhance your overall natural testosterone levels while offering that lean muscle support. The bench press, deadlift, standing military shoulder press, and the squat are all very effective exercises for this since they stimulate more joints and muscle groups. With more standing-oriented exercises, as opposed to sitting, you involve more muscles and promote a full body workout which stimulates more muscle and natural testosterone.
Important Factors To Consider With Testosterone Boosting
Sleep is an important for natural testosterone and the optimal time for this is 11pm-7am to really maximize the effects. Eating meals every three hours with plenty of vitamins and minerals like zinc will ensure your body keeps on muscle without sacrificing those gains. Oysters are strong with zinc and can help with libido as well as red meat. Healthy cholesterol from animal sources like egg yolks and salmon contain vitamin D3 so you don’t miss out on any. The heavy metal boron helps with free testosterone by binding to sex hormone-binding globulin (SHBG) and boosting testosterone (5).
While eating every three hours seems like a daunting task, it is necessary in order to keep on muscle. For bodybuilders, muscle is everything. Not eating enough will cause your body to rely on muscle for energy, thus taking away all of those gains. While research around fasting and restricting calories has hinted at positive effects towards longevity, fasting lowers mTOR and for that lean muscle support you need that to go the other way. Eating healthy meals more frequently will boost mTOR, keep on that lean muscle, and provide you with much needed energy for lifts and performance.
Dr. Testosterone shares his ideas on testosterone boosters, their effectiveness, other beneficial supplements, and key factors in your effort to boost testosterone naturally. As an expert in his field, he seeks to educate those to ensure they live a healthy lifestyle. Don’t let low testosterone keep you down and work to naturally boost it for your own personal goals.
*Images courtesy of Envato
- Melville, Geoffrey W.; Siegler, Jason C.; Marshall, Paul W. M. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial”. (source)
- Prasad, A. S.; Mantzoros, C. S.; Beck, F. W.; Hess, J. W.; Brewer, G. J. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
- Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; Marcello, Brandon M.; Roberts, Mike D.; Parker, Adam G.; Byars, Allyn G.; Greenwood, Lori D.; Almada, Anthony L.; Kreider, Richard B.; Greenwood, Mike (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
- Pilz, S.; Frisch, S.; Koertke, H.; Kuhn, J.; Dreier, J.; Obermayer-Pietsch, B.; Wehr, E.; Zitterman, A. (2010). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
- Haghii, M. R.; Samman, S. (1996). “The effect of boron supplementation on the distribution of boron in selected tissues and on testosterone synthesis in rats”. (source)