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D-Aspartic Acid and It’s Health and Testosterone Boosting Benefits

  • What Is D-aspartic acid?
  • Effects of D-aspartic acid and testosterone
  • Other D-aspartic acid benefits
  • Recommended dosage of D-aspartic acid
  • Are there any D-aspartic acid side effects?
  • Natural sources of D-aspartic acid
  • The best D-aspartic acid supplements formulas
  • More and more people are learning about the important role of supplementation for helping to improve health and build muscle. While many people still enjoy using synthetic drugs and steroids to help enhance their growth, these drugs are now well-known to cause a number of unpleasant side effects.

    For this reason, a lot of people are beginning to use natural substances such as d-aspartic acid supplements. While these substances might not cause as much of an immediate change in their physiology, they can lead to a slower, healthier long-term improvement to health.

    In this article, we’re going to talk about the effects of d-aspartic acid on testosterone. By the end, you’ll know whether or not this substance is going to be a good addition to your diet or workout plan.

    What Is D-aspartic acid?

    D-aspartic acid is an amino acid supplement that people have used to help support, regulate and boost levels of testosterone in the body. But what is an amino acid?

    Amino acids are a certain type of molecule that can help the body perform a number of different functions. They are primarily known for being the building blocks of protein, but they are also used for helping to build hormones and neurotransmitters – compounds that our brains and nervous systems use to transmit messages and communicate.

    There are generally two different types of each amino acid – the L or the D form. Each different form has the same chemical makeup, but they are mirror images of each other and are referred to as either the left- or right-handed version of the amino acid, respectively.

    L-aspartic acid can be found in nature – in fact, your body can produce it on its own. D-aspartic acid is more involved in the production of hormones, as well as for regulating the release of these hormones. It’s especially important for helping the body produce and regulate testosterone, one of the chief hormones responsible for muscle health and sexual energy.

    Effects of D-aspartic acid and testosterone

    One of the most popular uses of D-aspartic acid is for the maintenance and production of testosterone in the human body – despite the fact that studies aren’t all in agreement as to whether or not D-aspartic acid can actually fulfill this function.

    One study evaluated several young men between the ages of 27 and 37. They were given D-aspartic acid supplements for almost two weeks, and it was proven that 20 of the 23 study subjects displayed an increase in their testosterone levels.

    The benefits remained for at least 3 days after they finished taking the supplement – their testosterone levels remained 22% higher than they were at the start of the examination.

    That said, other studies have had conflicting results. One study evaluated the effects of D-aspartic acid on overweight males – some of the men didn’t experience any benefits, but some of those who had lower testosterone levels at the start of the examination showed a marked increase in testosterone. This suggests that the supplement is more beneficial for people who struggle to produce testosterone naturally.

    The interesting thing is that the above studies didn’t evaluate men who were very active. Studies that have been done on active men with normal testosterone levels have shown that D-aspartic acid tends to have no effect, and in some cases can actually lower testosterone levels.

    This suggests that D-aspartic acid might help men who are struggling to produce a healthy level of testosterone, but that it’s not particularly effective for healthy men or for people who are hoping to use it to improve the results of their workouts. The majority of research that’s been done on bodybuilders or other physically active men revealed that people tend to gain the same amount of muscle regardless of whether they’re taking the supplement or not.

    Other D-aspartic acid benefits

    Benefits of d-aspartic acid

    You might want to use D-aspartic acid to help manage low testosterone, and that’s great – but there are a number of other D-aspartic acid health benefits that you might experience. These are some of the most common.

    Fertility in both men and women

    There is some evidence that suggests that D-aspartic acid can help to restore fertility. However, just like it has been shown to help improve low testosterone, D-aspartic acid does not show striking promise for helping to improve fertility in men who are already healthy.

    That said, D-aspartic acid studies on fertility revealed that the majority of men who had fertility problems experienced improvements in sperm count after taking the supplement for a few months. Other aspects of fertility, including motility, also increased.

    It’s not just men who can experience a restoration in their fertility from using D-aspartic acid, either. One study revealed that women experience a decrease in the amount of D-aspartic acid in their follicular fluid as they grow older. The decreasing amount of this amino acid interferes with the health of the woman’s eggs, and taking the supplement can help restore them to good health.

    Helps Evaluate Aging

    A person’s longevity can be evaluated in different ways by observing the amount of D-aspartic acid found in people’s bodies as they grow older. People tend to have more D-aspartic acid present in their organs and tissues, and while all of the benefits of this may not be fully understood, this is an important indicator for medical science.

    Functions as a Nootropic

    Nootropics are compounds that help to boost or enhance some area of our cognitive faculties – basically, they make us smarter and more capable. There is quite a bit of evidence that D-aspartic acid helps to improve memory and brain function in mice, and many people have reported that they experience a degree of improvement when they use the substance.

    It’s possible that D-aspartic acid works as a nootropic in a similar manner as its other benefits – meaning that if you’re already in a state of sound cognitive health, it may not cause you to experience much improvement at all.

    Recommended dosage of D-aspartic acid

    The dosages of D-aspartic acid depend on what you’re using it for – however, one thing to note is that larger dosages aren’t always better, especially when it comes to using amino acid supplements. After a certain amount, your body doesn’t process the substances.

    Most of the studies linked to above have had the subjects using doses anywhere from 2 and a half to 3 grams daily. These dosages were enough to provide effects to the subjects, though remember, it was only in subjects with deficiencies or other health issues that most of these benefits were experienced.

    This means that if you’re not seeing improvement with D-aspartic acid, taking more won’t necessarily help. If you’re struggling with a testosterone deficiency then perhaps another supplement will be best for you.

    Are there any D-aspartic acid side effects?

    When using any substance, even a natural amino acid like D-aspartic acid, it’s wise to be aware of any potential side effects and interactions.

    Amino acid supplements are generally safe, and D-aspartic acid is no different. One of the studies that were done on D-aspartic acid performed some fairly extensive blood testing on the subjects to evaluate whether or not any issues occurred for the people who were using the substance. After the 90-day evaluation, no side effects were noted.

    On the other hand, another of the studies that we linked to earlier found that 20% of study subjects experienced irritability, anxiety, and headaches when using the substance – through 10% of the placebo group also experienced this.

    D-aspartic acid is unlikely to cause any serious side effects, and it’s relatively safe to assume that most people can use the stuff for 3 months without experiencing any adverse effects whatsoever. However, since many of the studies didn’t actually make reports on side effects, it’s still wise to be cautious.

    Natural sources of D-aspartic acid

    D-aspartic acid is a natural substance, and as such there are a number of natural sources that contain the amino acid. However, in the case of D-aspartic acid, you’re probably not going to be able to get enough from your diet to make a difference in your health.

    The main reason for this is because most foods contain L-aspartic acid, not D-aspartic acid. Foods like turkey, eggs, soy, avocados, beans, and different forms of meat contain L-aspartic acid, but this doesn’t function the same as D-aspartic acid.

    Research hasn’t yet identified how it happens, but it’s possible to convert L-aspartic acid to D-aspartic acid through the process of cooking or fermentation. Unfortunately, specific methods are not yet available.

    The best D-aspartic acid supplements formulas

    Since it’s hard to get D-aspartic acid from your diet, you’re probably going to want to get a supplement to help you obtain the nutrient.

    If you’re hoping to maximize the benefits of your D-aspartic acid, consider Testogen. The supplement contains a number of other natural ingredients that are known to influence metabolism, muscle growth and libido, such as fenugreek, red ginseng, and magnesium. This supplement is great for bodybuilders, athletes, people hoping to boost their sexual health and those interested in maximizing their physical abilities.

    It’s also possible to buy pure D-aspartic acid powder and make your own supplement blends, though this requires a bit more research and dedication.

    Conclusion

    D-aspartic acid is an amino acid supplement that has been shown to help people manage low testosterone, low libido, and other issues surrounding cognitive and physical health.

    D-aspartic acid is most useful for helping to correct an imbalance or a deficiency and doesn’t seem to directly enhance the results of exercise. However, many people have found it beneficial for getting them started on the road to good health.

    Hopefully, after reading this article, you’re able to decide whether or not D-aspartic acid is a good choice for you.

    Muscular man holding white mug.

    Does Fenugreek Increase Testosterone – Myth or Fact?

    What is Fenugreek and why is it thought to increase testosterone?

    Fenugreek is a South Asian plant whose seeds and leaf extracts are regularly used within dietary supplements/medicinal products to help treat an array of conditions.

    But herein lies the problem…

    Whilst this natural extract is broadly advertised as being able to improve your bodily functions e.g. your libido, your energy, etc., there is very little research to substantiate these claims.

    Take for example testosterone. Fenugreek is widely promoted as a testosterone booster; however, the evidence supporting this claim is limited.

    When is Fenugreek for testosterone encouraged?

    What little research that does exist suggests that the presence of furostanolic saponins (compounds) within Fenugreek can help with testosterone production. It is believed that this compound can help stimulate the creation of new testosterone, thus helping to raise declining testosterone levels.

    So does Fenugreek increase testosterone?

    Like we mentioned before, there is very little to support this assumption; however, we aim to find out the truth…

    What are the health benefits of Fenugreek?

    It is only in recent years that the ‘Fenugreek testosterone’ claim has really taken hold. Skip back a decade and you’d see that Fenugreek has got a much stronger reputation for offering the following health benefits:

    • Improved bone density
    • Enhanced sexual performance, drive and libido
    • Higher energy levels
    • Improved fertility
    • Greater physical/sports performance
    • Increased lean muscle mass
    • Improved mental focus, concentration and memory
    • Increased immunity
    • Reduced blood sugar
    • Lower cholesterol
    • Relief from heartburn

    Now, once again – each of these claims needs to be taken with a pinch of salt, because whilst preliminary research DOES suggest that Fenugreek can help; like the Fenugreek and testosterone boost, more studies need to be done to help back them up.

    Are there any side effects of taking Fenugreek?

    Fenugreek may be natural and extracted from seeds and leaves, but it has been known to trigger some side effects (when taken in excess dosages).

    Fenugreek has also been linked to the following:

    • Maple syrup type smell to urine and sweat (this is caused the compound sotolon passing through your body unchanged)
    • Upset stomach
    • Bloating
    • Sensitive nipples (most common in women – as Fenugreek can increase lactation – it has also been known to happen to men too)

    Most of these have a minimal chance of happening – if at all. However, should they occur, the advice is to either reduce your dose or stop taking Fenugreek supplements altogether.

    Now, sadly this is not all you need to remember when considering Fenugreek. It should also not be taken if you suffer from any of the following:

    • Low blood sugar levels – NEVER take alongside diabetes medication as it could prove harmful.
    • Heart disease – it has been known to reduce potassium, so anyone already taking medication to lower their potassium levels or who has got an underlying heart problem should NOT take Fenugreek supplements.
    • Allergies to chickpeas, peanuts and coriander – it may cause cross-reactivity.
    • Iron deficiency – Fenugreek may lower iron absorption so should be used with caution if you have anemia.
    • Pregnant or nursing.

    What are the myths and facts about Fenugreek capabilities?

    And this is the big question: Can Fenugreek really help to elevate testosterone, or is this supposed ‘Fenugreek testosterone booster’ actually a fraud?

    Below we have outlined all the facts, myths and theories surrounding Fenugreek’s capabilities:

    1 – Can Fenugreek increase testosterone?

    More myth than fact

    There is no scientific evidence that proves – definitively – that Fenugreek boosts free or total testosterone levels.

    Sure there is the odd study, but in most cases, they were done by Fenugreek manufacturers, who weren’t testing for testosterone (or looking for a long term boost), but based their theory on how participants felt.

    The few that have been done externally (such as the one published in the International Journal of Exercise Science), revealed that Fenugreek had no impact on free or total testosterone levels.

    2 – Does Fenugreek increase strength?

    More myth than fact

    Evidence suggests the possibility is slim.

    In a 2011 study, where 47 participants were given a combo of Placebo and dextrose (a simple sugar), Creatine and dextrose or Fenugreek and Creatine (over an 8 week resistance training program); by the end of the study, those who had had Creatine with Fenugreek and Creatine with dextrose, both saw an increase in strength.

    Now, whilst some might say that this is proof that Fenugreek works, what it actually shows is that Creatine can improve strength (a fact that is also widely known, proven and appreciated).

    The presence of Fenugreek and sugar in both formulations made no difference, as participants saw an equal increase in strength.

    3 – Can Fenugreek increase your libido?

    More myth than fact

    The main study which explores this idea was 1) paid for by a Fenugreek manufacturer and 2) only consisted of a paid questionnaire asking participants how they felt.

    After 6 weeks, their sexual arousal score rose from 16.1 to 20.6.

    Now, this study is not the only one to claim that Fenugreek can raise your libido. There are also a fair few anecdotal studies which suggest it. However, in all cases it is nowhere near the most effective at boosting your sexual drives. There are better options.

    4 – Can Fenugreek help relieve arthritic pain?

    MYTH

    Sadly, this is a complete myth and there are no studies to support it.

    5 – Can Fenugreek improve blood sugar?

    FACT

    A 1990 study published in the European Journal of Clinical Nutrition proved that Fenugreek can be used as a glucose disposal agent. During the study it was found to improve glucose levels making it beneficial to anyone with diabetes.

    6 – Can Fenugreek increase lactation?

    FACT

    That’s right! In breastfeeding women, taking just 3,500mg (max.) of Fenugreek per day can increase lactation in as little as 24 hours.

    Now, this is great news if you’re a new mum. But if you’re in the gym and wanting to gain bigger muscles, then this is the last side effect that you want to happen – especially if you’re a guy.

    This is where the whole sensitive nipple side effect comes into play…

    So, is Fenugreek a secret testosterone booster?

    Whilst there is no disputing that this extract is a rich source of phytonutrients and saponins (which are good for the body); there is just not enough evidence to back up its testosterone claims.

    What are the scientific study results for Fenugreek and testosterone?

    This question is a double-edged sword, as there are an equal amount of studies claiming it does work compared to those which say it doesn’t.

    Doesn’t Work:

    1 – One study published in ‘Medicine and Science in Sports and Exercise’ (in 2009) revealed that Fenugreek supplementation had no effect on the hormonal profile of participants – including their testosterone levels.

    2 – A 2006 study published in ‘Contraception’ discovered that Fenugreek lowered circulating androgens, including testosterone. The result was reduced fertility in both gender groups.

    Does Work:

    There are a couple belonging to this group, which is where all the doubt and claims come from.

    1 – A study in 2011 – published by ‘Phytotherapy’ – found that by supplementing Fenugreek extract with other minerals, participants were able to maintain normal testosterone levels.

    2 – 60 male participants were involved in the 6-week trial and they were given either a placebo or a supplement containing Fenugreek and a mineral formulation. By the end, those given the combo of Fenugreek with minerals saw an increase in their libido, sexual arousal, and orgasms, as well as a positive change to their testosterone levels.

    This suggests that with the right combination of Fenugreek (with minerals), it can help you to achieve and maintain healthy testosterone levels.

    Published in 2010 by the ‘Journal of the International Society of Sports Nutrition’; during their study of 49 men, those who took a supplement containing Fenugreek (and paired it with resistance training for 8 weeks), saw an increase in testosterone, as well as reduced body fat and improved performance levels.

    NOTE: Fenugreek was not the sole ingredient in this supplement, so the results cannot be 100% attributed to Fenugreek.

    3 – A study in ‘the Journal of Sports Nutrition and Exercise Metabolism’ (2010) explored the idea of whether Fenugreek affected strength, body composition and hormone levels in men (when taken alongside 4 days of resistance training per week). They were given either 500mg of Fenugreek capsules or a placebo. By the end of the 8 week study, those who had taken the Fenugreek capsules had experienced increased total testosterone and free testosterone levels, but not DHT. They also lost body fat.

    What can we learn from these studies?

    Simple. Given how much they contradict each other, what is really needed are more detailed and in-depth studies. Only then can we be certain of Fenugreek’s testosterone booster capabilities.

    What are effective ways to increase testosterone?

    Increasing your testosterone levels doesn’t have to be achieved artificially or with the help of supplements. There are simpler, much more effective ways of giving it a boost:

    Food

    Vitamin D and zinc are both essential for testosterone production, so it makes sense that adding these to your diet can help to replenish your testosterone supplies.

    Take the following foods. Each is rich in Vitamin D and/or zinc:

    • Tuna – this protein-rich food is also high in Vitamin D (you can also try salmon and sardines if you’re not a fan of tuna).
    • Low-fat milk – strong in Vitamin D, it is also a good source of protein and calcium.
    • Egg yolks – Vitamin D
    • Fortified cereals – these are usually fortified in Vitamin D and other nutrients that are good for your heart.
    • Oysters – these are a fantastic source for zinc.
    • Shellfish – crab, and lobster are particularly for zinc. One 3oz serving of Alaskan King crab can give you 43% of your daily zinc requirement.
    • Beef – beef liver is brilliant for Vitamin D, whilst ground beef and chuck roast contain zinc. NOTE: just be careful to eat lean cuts and don’t have it every day to prevent cholesterol issues.
    • Beans – white, kidney and black beans all contain Vitamin D and zinc, making them the perfect addition to your diet.

    Exercise

    Believe it or not, exercise itself can help to raise your testosterone levels.

    1. Sprint – 5-10 six second short sprints with a brief recovery time can help. Aim to do them 2-3 times a week.
    2. Lift – you can either do high reps with low weights or low reps with high weights. In either case, they can boost testosterone levels when paired with heavy exercises such as squats, deadlifts, bench presses or Olympic lifts (at 85-95% of your 1RM). These should be done 2-3 times a week.
    3. Rest strategically – studies suggest taking longer rest periods of 3 minutes between sets can help to build your testosterone levels.
    4. Practice forced reps – performing weight lifting exercises for as many reps as you can – and then using a spotter to assist you with completing several additional repetitions – is believed to generate more testosterone. For optimal results, you should do multi-joint, large motor movement exercises e.g. warm up with barbell squats and then with a partner, choose a weight and do 5-6 reps on your own, and then a further 3-4 reps as they spot you. NOTE: these don’t need to be done every workout.
    5. Don’t skip leg day – adding lower body training to your upper body training can significantly increase your testosterone levels.
    6. Branch out from cardio – long endurance sports such as cycling can, in fact, lower testosterone in the way weight lifting can increase it. For that reason, avoid doing long stints on the treadmill or intensive cardio.

    Complex supplementation (Testogen)

    One thing is clear about Fenugreek. On its own, it may not be able to give you the boost you crave, but when used as part of a complex supplementation it can make a difference.

    Testogen has harnessed all the antioxidant and insulin-releasing properties of Fenugreek, and have combined it with other testosterone boosting ingredients to offer you a natural and safe way to elevate your strength, stamina and vitality, as well as your muscles.

    For more information on Testogen, click here.

    Conclusion

    There is no denying that Fenugreek is surrounded by both fact and fictitious claims. On the one hand it has the potential to offer an array of health benefits; but on the other, due to its lack of scientific studies and testing, knowing exactly what it can and cannot do is difficult.

    This is especially true of testosterone. Its testosterone boosting capabilities fall into both myth and fact due to the minimal amount of investigation that has been done.

    However, despite all of this one thing IS clear…

    When used as part of a complex formulation, Fenugreek CAN increase testosterone levels. It is just a matter of getting the right pairing.

    Similarly, testosterone supplementation should not be done on its own. Combining products such as Testogen (which uses Fenugreek extracts as part of their formula) with regular exercise, sufficient sleep, the right foods (those rich in Vitamin D and zinc) and minimal stress; can ALL help you to take back control of your testosterone levels.

    So if you’re looking to boost your testosterone, just remember – don’t use Fenugreek on its own. Instead, consider it as part of a healthy lifestyle and a complex formula.

    Zinc supplements inside blue capsule

    Why You Should Supplement Zinc to Increase Your Testosterone

    • Why is zinc essential for health?
    • What to eat to increase zinc levels?
    • How zinc increases testosterone
    • What are scientific studies results surrounding zinc for testosterone?
    • Effects of using zinc together with magnesium and vitamin B6 (ZMA)
    • Is it better to supplement with just zinc or more complex formulation?
    • Conclusion

    Why is zinc essential for health?

    zinc benefits

    Zinc is an essential dietary mineral that plays a key role in the maintenance of your health.

    In fact, it is involved in more than 100 chemical processes within your body. From breaking down foods and nutrients (by helping enzymes) to building new proteins, to assisting your immune system, sex drive, and bone strength… without zinc, your immune system cannot function and your cells won’t properly divide.

    Similarly, when your body becomes deficient in zinc, this can trigger a fall in androgen receptors; a rise in estrogen receptors and a potential increase in the aromatization of testosterone (turning testosterone into estrogen).

    In all situations, this is not good news for your health, especially when it comes to your testosterone levels, as zinc cannot be stored by your body. The only way to introduce it into your body is through diet or supplementation. So unless you ingest the right amount every day, your zinc and testosterone levels will drop.

    What is zinc deficiency?

    Now, it is not uncommon for your testosterone levels to fall with age. However, if your body becomes too deficient in zinc this can result in hypogonadism which can lead to feelings of fatigue, muscle mass loss, reduced sex drive, erectile dysfunction, hot flushes and difficulty concentrating/focusing.

    Luckily, this can easily be remedied by consuming up to 11mg of zinc a day.

    What to eat to increase zinc levels

    Given that our bodies cannot store zinc, the easiest and most efficient way to increase your zinc levels is to add it to your diet.

    Below we have listed some of the best food sources for this essential mineral:

    • Oysters and crab
    • Lean beef cuts, pork and chicken
    • Fortified cereals and breads (these are usually fortified with added zinc)
    • Beans
    • Yogurt
    • Nuts
    • Oatmeal
    • Dietary supplements – there are a range of dietary supplements you can try – such as TestoGen – which use Zinc within their formulation to boost testosterone levels. 100% natural, they can help you to safely consume the correct zinc dosage for testosterone.

    How zinc increases testosterone

    It is not entirely understood how this dietary mineral impacts on testosterone levels; however, it is believed that alongside influencing cell division and immunity, it can also assist androstenedione.

    With the help of zinc, androstenedione can successfully be converted into testosterone, helping to raise your levels.

    But that is not all…

    1. Research suggests zinc affects the cells in your testes which are responsible for making testosterone.
    2. Zinc can lower SHBG (sex hormone-binding globulin) which can help to raise your free testosterone levels, as it stops SHBG from binding to and inhibiting the function of testosterone.
    3. Adding zinc to your diet can protect you against exercise-induced testosterone reduction. Studies suggest endurance training such as running on a treadmill or cycling for long stints can lower your testosterone levels (as lower levels enable you to exercise for longer). Zinc helps limit this reduction so you can remain active (both in and out of the gym) and keep your testosterone safe.

    What are the scientific study results surrounding zinc for testosterone?

    Studies exploring the effectiveness of zinc at treating hypogonadism is limited, but what does exist suggests zinc supplementation can help.

    Study One: During this study they examined the effectiveness of magnesium and zinc supplements. Participants who took 30mg of zinc per day experienced a rise in free testosterone around their bodies.

    Study Two: a separate study revealed that zinc supplements can’t raise your testosterone levels if you’re already getting enough zinc from your diet. During the study, they assessed men who ate the recommended amount of zinc daily. When given a zinc supplement it didn’t increase their levels any higher, although it did help them to maintain it.

    Study Three: One study discovered that restricting your zinc intake (from foods) could lower testosterone levels in participants. When given zinc supplements this helped to boost them.

    Study Four: A study into the effects of zinc on infertile men (who had either low or normal testosterone levels), showed improvements in testosterone and sperm counts in those with low testosterone. For those with normal testosterone levels, they saw no additional benefits.

    What each of these studies shows, is that zinc has the potential to boost testosterone levels in anyone who is deficient in zinc; who has got low testosterone levels, or who regularly partakes in strenuous physical exercise. If your zinc or testosterone levels are normal, supplementing zinc won’t make a difference.

    Effects of using zinc together with magnesium and vitamin B6 (ZMA)

    ZMA is a supplement used by athletes which combines zinc with magnesium and Vitamin B6. Through this powerful combination, it can help zinc to achieve even greater testosterone boosting results, as Vitamin B6 can enhance its absorption into your body.

    Study One: During a study performed by Western Washington University; when they examined the effect of these nutrients on the body, they witnessed improved anabolic hormone profiles and muscle function within athletic participants (strength-trained varsity college football players).

    NOTE: now typically, if you get enough zinc in your diet it, supplementation won’t increase testosterone production. However, this study proves that physical stress from exercise can increase your need for zinc, enabling ZMA to work.

    Study Two: When given to wrestlers every day for a whole month, they were found to have significantly higher testosterone and thyroid hormone levels than those given the placebo (those belonging to this group saw an actual decrease in both of these hormones due to their heavy workload).

    Study Three: In one study that examined the impact fatiguing bicycle exercises could have on sedentary male volunteers (over a 4 week period), the introduction of zinc to their diet helped them to maintain and even increase their total and free testosterone levels (compared to those in the placebo group).

    Is it better to supplement with just zinc or more complex formulation?

    And that is the question!

    On the one hand, there is no denying that zinc can make a massive difference to your health, if your testosterone or zinc levels are low. However, what all of the above studies prove is that the circumstances have to be right.

    This means that unless you are already suffering from low zinc and testosterone levels (which happens more often than you think due to aging, physical stress/intense exercise and diet); adding zinc supplements to your diet won’t make a difference to your testosterone levels.

    You need to be deficient first.

    Similarly, research points to the benefits of using complex formulations. Sure, zinc on its own can help. But for optimal results – combining zinc with the likes of magnesium and Vitamin B6 can help to increase absorption and maximize testosterone production and elevation.

    For that reason alone, if you’re doing a lot of endurance/strength training or you have got a genuine deficiency in this mineral; then using a complex formulation such as ZMA or TestoGen can give you the best results in the shortest amount of time.

    How much zinc should I take to increase testosterone?

    It is important to get your zinc dosage for testosterone just right. Most complex zinc formulations recommend that you take 10-20mgs of zinc a day (preferably alongside magnesium and Vitamin B6). This should be enough to support your body and keep it healthy.

    NOTE: You should never consume more than 40mg of Zinc a day, as too much zinc can be harmful and cause toxicity. Should you ever feel nauseous, vomit, have a headache or suffer from diarrhea/stomach cramps, speak to a doctor.

    Conclusion

    Given the number of products which claim to boost testosterone, but actually can’t; it is nice to be able to say that zinc CAN increase testosterone.

    Study upon study has proven that it can assist those suffering from low zinc or testosterone levels, as it can help to bind SBHG; free up more testosterone and aid in the conversion of androstenedione into testosterone.

    The only thing to remember is – if your diet already sufficiently supplies you with enough zinc or your testosterone levels are normal, then you won’t see a difference in these levels if you start taking a zinc supplement. You have to be deficient in either in order to benefit.

    Similarly, for optimal results, it is better to take zinc as part of a complex formulation rather than on its own. Products such as TestoGen can help to accentuate the health benefits of zinc and improve its absorption rate. In doing so, you can enjoy bolstered testosterone levels every single day.

    So if you’ve got a zinc/testosterone deficiency or physical stress/strenuous exercise is harming your levels; then why not consider adding more zinc to your diet? By supplement or by diet, it can make a real difference to your body.

    Testosterone formula on blue abstract background

    Is Testosterone a Steroid – What’s The Difference?

    • What’s the difference between testosterone and anabolic steroids?
    • Why you need testosterone – testosterone functions
    • Testosterone boosting methods
    • What are anabolic steroids and what they are used for?
    • Benefits of natural testosterone boosting methods and natural supplements in comparison to TRT and anabolic steroids
    • Conclusion

    What’s the difference between testosterone and anabolic steroids?

    There is a lot of confusion surrounding the status of testosterone and anabolic steroids. They are often thought to be the same, but that simply isn’t true.

    To describe them both simply:

    • Testosterone is a sex hormone that naturally occurs in your body and is produced in your testes. Due to it being a natural product of your body, it is 100% safe.
    • Anabolic steroids are man-made, synthetic versions of testosterone that have been created to increase your testosterone levels and mimic the functions testosterone performs around your body. As it is man-made, it is not a 100% safe way to boost testosterone. PLUS they are illegal.

    Now some might argue that testosterone is an anabolic steroid because of its involvement with the anabolic and androgenic processes within your body (of breaking down protein; building muscle, and enhancing your strength and physical performance).

    But the reality is that the how and why behind their uses is what makes them different, especially when you throw TRT (Testosterone Replacement Therapy) into the equation.

    Why you need testosterone – testosterone functions

    Testosterone is a type of androgen that is primarily produced in your testicles in cells called Leydig cells. The amount you have is controlled by your brain and pituitary glands, which trigger its creation before releasing it into your bloodstream to perform an array of bodily functions.

    Like we mentioned before, testosterone plays an important role in your body. From regulating your sex drive, fertility and fat distribution, to improving your bone and muscle mass, sperm count/quality, red blood cells, and strength; this sex hormone has got its hands in a lot of pots.

    And herein lies the problem…

    When testosterone levels start to fall (due to aging and physical stress), it can trigger a whole host of problems in your body, including: infertility (as testosterone helps with the development of mature sperm); reduced libido; falls in sperm count; swollen breast tissue; loss of body hair, muscle mass and strength, and increased weight gain (body fat).

    Worse, prolonged drops in testosterone can lead to osteoporosis, mood swings, fatigue, and testicular shrinkage.

    Testosterone Boosting Methods

    foods that boost testosterone

    There is more than one way to achieve a testosterone boost. Yes you can go the route of testosterone supplements or anabolic steroids, but you can also try going a more natural method:

    1 – Food or exercise

    Your body needs two key nutrients to produce testosterone: zinc and Vitamin D. Luckily, they can be sourced from a range of foods:

    • Tuna – one serving can fulfill your daily Vitamin D needs (NOTE: only have 2-3 times a week to minimize your mercury intake).
    • Low-fat milk – rich in protein and calcium, you can also opt for milk that has been fortified with Vitamin D.
    • Egg yolks – rich in Vitamin D, one egg a day can raise your testosterone levels.
    • Fortified cereals – fortified with Vitamin D, they are also good for your heart.
    • Oysters – high in zinc.
    • Shellfish – an occasional serving of crab or lobster can provide you with plenty of zinc. In fact, a 3oz serving of Alaskan king crab can give you 43% of your daily zinc requirements.
    • Beef – beef liver is great for Vitamin D, whilst ground beef and chuck roast can offer you zinc. Just remember to have lean cuts of these meats to help protect yourself from cholesterol issues.
    • Beans – white, kidney and black beans are all great sources of Vitamin D and zinc.

    The zinc these foods can offer your body is especially important, as our bodies are not equipped to store this essential mineral.

    But that is not all you can do…

    You can also try the following exercises:

    • Sprints – short but intense six-second sprints can boost testosterone levels. Aim to do 5-10 short sprints (3-4 times a week) with full recovery between sprints.
    • Lifts – you can either do high reps with low weights or low reps with high weights. You should also do full body heavy exercises e.g. squats, deadlifts, bench presses, and Olympic lifts 2-3 times a week.
    • Planned rest periods – resting for 120 seconds between sets is believed to be better for building testosterone.
    • Forced reps – you will need a spotter for this, as the idea revolves around you doing as many reps as you can before adding a further 1-5 extra reps under the supervision of a spotter e.g. do 5-6 repetitions on your own, then get someone to assist you to do 3-4 more reps.
    • All body workouts – you should never skip your legs, but should aim to do both lower body training and upper body training. This will ensure you achieve lean muscle mass, more energy, and a higher sex drive.
    • Avoiding intense cardio sessions – endurance sports such as cycling, weight lifting and running on a treadmill for long stints can actually lower your testosterone. Whilst this can give some athletes a competitive edge, if you’re building muscle you don’t want this to happen. Instead, avoid cardio and long jaunts on the treadmill.

    2 – Testosterone boosters

    Similar to TRT, there is a lot of confusion surrounding testosterone boosters.

    They too often get caught up in the same questions of: ‘is testosterone a steroid hormone’; ‘is testosterone booster a steroid’ or ‘are testosterone booster’s steroids’?

    However, testosterone boosters are nothing like anabolic steroids or TRT as none of their ingredients mimic testosterone.

    Instead, they aim to support the processes within your body which are responsible for testosterone production.

    Take for example, testosterone booster TestoGen. This supplement is formulated using 100% natural ingredients that are designed to help elevate your natural testosterone levels and improve strength, muscle mass and endurance.

    In fact, every one of its ingredients has been purposefully chosen for their ability to bind with SBHG; free up testosterone and boost circulation and blood flows. In doing so, this unique combination of Bioperine, Zinc, Vitamin B6, Red Ginseng, Fenugreek extract, D-Aspartic acid, Vitamin K1, Nettle leaf extract, Boron, Vitamin D and Magnesium, can help to encourage testosterone production and keep your levels at optimal capacity.

    There is nothing synthetic about them.

    3 – TRT

    More commonly known as Testosterone Replacement Therapy, this treatment is a medical procedure that is designed to help restore some of the functions that are lost/reduced by low testosterone levels.

    Administered via skin gels, creams, subcutaneous implants, transdermal patches, injections or tablets, they have been known to:

    • improve your quality of life, sexual prowess, energy, and strength;
    • increase your testosterone levels to optimal amounts
    • positively impact on your bone strength and hemoglobin levels.

    Now, unlike anabolic steroids which contain testosterone or chemicals that act like testosterone; TRT gives you just enough of a dosage to help you achieve physiological (normal) levels of testosterone in your blood.

    This means that you’re unlikely to gain a lot of muscle mass, as that is not the goal of TRT. Instead, the differences you’ll see to your muscles and strength will be subtle – although studies have found that TRT can help to lower your body fat percentage. This is due to TRT raising your energy levels and helping you to overcome fatigue. With more energy you will be able to work out and exercise easier, leading to fat loss.

    Things to remember

    Whilst TRT is good for keeping your testosterone levels within the normal range, TRT can trigger some side effects including:

    • increased red blood cell counts
    • enlarged breasts or prostates
    • acne
    • breathing difficulties (whilst asleep)
    • increased risk of cardiovascular disease

    What are anabolic steroids and what they are used for?

    testosterone drugs

    What are steroids?

    Anabolic steroids (or anabolic-androgenic steroids) are man-made synthetic versions of testosterone. The anabolic in their name refers to their ability to build muscle, whilst its androgenic properties help to increase male sex characteristics.

    How do steroids work?

    By mimicking the natural anabolic effects of testosterone e.g. muscle growth and protein production, steroids can help you to recover faster from a workout and build up more muscle mass.

    Basically what happens is – when they enter your system, they are broken down and start attaching themselves to your androgen receptors. This causes them to become activated and speed up the muscle building process (by increasing the amount of protein it makes). This extra protein is used to build up muscle.

    At the same time, these androgen receptors inhibit hormones such as glucocorticoids, causing your body to breakdown proteins into amino acids faster. Again, this helps your muscles to receive energy faster and reduces recovery time between training sessions.

    In one study, anabolic steroids helped participants to see a 5-20% increase in strength and a 2-5kg increase in lean muscle mass in just 10 weeks.

    Now it is important to note here that steroids can easily become abused by users, as their high dosages (compared to TRT) make them ideal for anyone wishing to bulk. Yet the consequences of taking such high dosages for a prolonged period of time can have a severe impact on your health. From acne and oily skin, to shrunken testicles, reduced sperm count, hair loss, strokes, breast development, blood clots, liver failure, mood swings (roid rage), delusions, hallucinations, and tendon rupture… the risks steroids pose is so much higher than TRT or natural testosterone boosters.

    What are steroids used for?

    Originally, anabolic steroids were used to help those whose testes couldn’t produce enough testosterone. However, continued use of steroids quickly how they could help users to increase skeletal muscle and bone density, as well as speed up recovery, cut fat fast and improve stamina, endurance, and energy.

    As a result, anabolic steroids are now typically used by athletes, bodybuilders, football players, and even baseball players to help improve their physical strength and stamina.

    Now, these are not the only steroids around. There are others that can assist your body in other ways:

    • Corticosteroids – this steroid is used to treat diseases and conditions such as arthritis and asthma. They work by helping to reduce inflammation and pain in the joints as well as open up air passageways. Corticosteroids have also been known to treat skin conditions (Crohn’s disease and multiple sclerosis) and reduce nausea (as a consequence of chemotherapy).

    Benefits of natural testosterone boosting methods and natural supplements in comparison to TRT and anabolic steroids

    The benefits of using natural testosterone boosters and natural supplements far outweigh the benefits of TRT and anabolic steroids.

    And here is why:

    Natural testosterone boosters/supplements

    1. They are not steroids – they are formulated using natural ingredients e.g. herbs, plant extracts, minerals and Vitamins, that can supply your body with the nutrients it needs to increase testosterone production. There is no ingesting or synthetically adding testosterone to your body. It is achieved naturally.
    2. They are 100% safe and legal – due to their natural formulation, as long as you take the correct dosages, there are no negative side effects e.g. aromatization, excess estrogen etc.
    3. They can produce the exact same results as anabolic steroids, but without the risk of abuse or damage to your body – every one of their ingredients is purposefully chosen to increase muscle mass, cut fat, improve your libido and sex drive, and boost stamina, energy, and endurance.

    TRT and Anabolic steroids

    1. TRT – are designed to give you just enough to help you achieve normal testosterone levels. This means changes to strength and muscle mass are minimal. Their job is to purely reverse the damage done by low testosterone levels, nothing else.
    2. Anabolic steroids – alongside the high risk of substance abuse and negative side effects (some of which are incredibly severe); anabolic steroids are basically chemically created, synthetic products that are designed to mimic testosterone. There is nothing safe or natural about them. In fact, they are 100% illegal because of the dangers they pose to the body.

    Conclusion

    So is testosterone a steroid hormone? In its natural form, no it is not.

    And that is the difference you need to bear in mind when picking a product.

    Testosterone boosters such as TestoGen are 100% natural. They utilize herbs, plant extracts, Vitamins and minerals that can help your body to work more efficiently. There is nothing fake about what they do. They simply help your body to perform better.

    Yet in doing so, you can benefit from more than improved testosterone levels, but also all of the same positive benefits that can come from TRT and anabolic steroids.

    TRT, for instance, is great if you want to overcome testosterone deficiency and the consequences of low testosterone levels e.g. erectile dysfunction, loss of libido, muscle loss, weight gain etc. But that is all it is designed to do. It is a medical procedure which can potentially add muscle and strength (if you make the effort to work out).

    Anabolic steroids, on the other hand, are a time bomb waiting to happen.

    Can they mimic testosterone and help with testosterone elevation? Yes, they can. Can they offer you improved muscle mass, strength and endurance? Yes, they can.

    However, for all the benefits this synthetic product can create; it is prone to substance abuse, dangerous side effects (when taken in excess and for prolonged periods of time) AND it is illegal.

    So why subject yourself to a fake, man-made illegal supplement, when a natural testosterone booster such as TestoGen can produce the EXACT SAME RESULTS but safely?

    That is why, if you want to raise your testosterone levels – the right way – we recommend sticking to a 100% natural route that is completely legal and safe. After all, no muscle gain is worth endangering your body…never.

    Natural brazil nuts in both hands close up

    Why You Should Eat Brazil Nuts to Increase Your Selenium & Testosterone Levels

     

     

    Why should you eat Brazil nuts?

    Rich in healthy fats, protein and trace minerals, Brazil nuts can do wonders for your health. From boosting your metabolism and libido, to naturally increase your testosterone levels, to enhancing protein synthesis; eat just a handful of these nuts a day and you can begin seeing the results.

    But why are they worthwhile?

    1 – Selenium – this potent antioxidant and essential trace mineral can help you to meet your daily selenium allowance, which is essential for raising your testosterone levels and improving sperm production and mobility (as you get older). Selenium has also been linked to cancer, where studies have found it to have protective elements against prostate cancer.

    2 – L’Arginine – this amino acid can help to improve blood vessel dilation, circulation, and blood flow, making it a natural Viagra.

    These two reasons alone, make Brazil nuts a perfect addition to your diet. Just make sure to buy either frozen, unroasted, unsalted or organic versions, to ensure that it’s nutrient composition is at its highest.

    What do Brazil nuts contain that can increase testosterone?

    brazil nuts

    We touched on the idea of Brazil nuts for testosterone briefly in the section above; however, to fully understand how a simple nut can raise your testosterone levels we need to delve a little deeper.

    The simple truth is: Brazil nuts are loaded with testosterone precursors e.g. nutrients, which can ensure increased testosterone production. From its selenium testosterone benefits to L’Arginine and its high quantities of zinc, Vitamin D and antioxidants; all of these nutrients can improve men’s health by leaps and bounds.

    Take a look at the following:

    • Antioxidants – rich in Vitamin E (tocopherol), the presence of this potent antioxidant can help to modulate polyunsaturated fatty acids (PUFAs) and limit oxidative damage to testosterone. Now, Brazil nuts typically contain lower than average levels of PUFAs. However, thanks to them also being high in Vitamin E, this ensures you can keep your testosterone levels healthy.
    • Selenium – by keeping your testosterone levels high, the trio combination of Brazil nuts with selenium and testosterone can also prevent drops in sperm count and quality.
    • L-Arginine – converted into Nitric Oxide, this helps your blood vessels to dilate and your blood to move more freely. In doing so, this ensures all your bio-active nutrients (testosterone) reach where they need to go, resulting in lasting, rock hard erections.
    • Zinc – low zinc levels have been linked to reduced testosterone. By increasing your intake of this mineral, it can improve your luteinizing hormone levels which are essential for testosterone production.

    Are there any other Brazil nuts health benefits?

    Truth? We could talk for days about the power of the Brazil nuts testosterone combination, and the influences of selenium on your sex life. However, this is not the only positive benefit you can experience from this nut.

    High in monounsaturated fats (good fats), protein, magnesium, zinc, calcium, Vitamin E and B Vitamins –Brazil nuts have also been linked to:

    • Thyroid function – by managing your thyroid hormones, selenium can help to maintain homeostasis; keep your metabolism running high and ensure your thyroid function remains at optimal levels.
    • Immune system – selenium can help keep your immune system healthy by preventing damage to your nerves and cells.
    • Your brain – Brazil nuts contain an antioxidant called ellagic acid whose anti-inflammatory effects can help to protect your brain and improve mental clarity and focus.
    • Cholesterol – its dual combo of being low in saturated fats and high in unsaturated fats, means you can benefit from lower total cholesterol and LDL cholesterol. Just eating 6-10 nuts can improve your lipid profile.
    • Cancer – whilst it cannot prevent cancer, Brazil nuts can help to lower the risk of prostate, oesophageal and stomach cancer.
    • Anxiety, depression and fatigue – given that low selenium levels have been linked to mood-related disorders, it makes sense that raising these levels can help to alleviate them. In one 5 week study – where participants took 100mg of selenium a day – they noted a decrease in symptoms.

    NOTE: like all good things, having too much of it can cause some negative side effects. This is the same for Brazil nuts. If you eat too many or eat them alongside selenium supplements, this can cause selenosis which can trigger hair loss and brittle nails.

    Selenium – its functions and benefits for testosterone levels

    Now, you’re already aware of the some of the perks that come with the selenium testosterone combo, but there is much more to this nutrient that you need to be aware of.

    Below we have concocted a list of all of selenium functions and benefits for testosterone so you can see the full potential of selenium.

    One: What is Selenium?

    It is a trace mineral that forms part of many proteins in your body. It exists mainly in the form of selenoproteins which help with a number of health and performance effects such as muscle regeneration, cell maintenance and the transportation/storage of selenium.

    One of its biggest jobs though is combating oxidative stress, which can occur when the creation of free radicals outpaces your body’s natural antioxidant defenses. Pollutants, toxins, radiation, stress, lack of sleep and excess alcohol, cigarettes and refined sugars, can all cause oxidative stress. Similarly, too much strenuous exercise e.g. bodybuilding can contribute to it.

    In all of these cases, the best way to reduce oxidative stress and ensure enhanced recovery and performance is to introduce an antioxidant. Selenium is such an antioxidant.

    Some forms of this mineral can act in isolation (or in conjunction with Vitamin E) to combat the damage done to your cells by free radicals. They achieve this by ensuring you have enough glutathione peroxidase in your cells. This is essential for cellular detoxification as it converts toxins into harmless by-products which your body then gets rid of.

    Two: Benefits of Selenium

    Remember the damage free radical can do to your cells? Well, selenium forms a part of glutathione which can provide protection against oxidative stress and cell damage. It can act as a buffer from strenuous exercise, helping to lower cell damage and ensure faster repair and recovery.

    Most notably, by rectifying your natural selenium levels (and increasing glutathione production), it can: prevent the development of cancerous cells; improve thyroid function (and in turn your metabolism); treat joint problems (arthritis); assist skin conditions (acne and psoriasis), and act as a natural testosterone booster/libido enhancer/aphrodisiac.

    One Brazil nut contains 95mg of selenium. This means, by consuming just 2-3 Brazil nuts a day: athletes, bodybuilders and those with a selenium deficiency can all witness a difference to their performance as their testosterone levels begin to rise.

    Three: Food sources of Selenium

    Brazil nuts are not the only foods to be rich in selenium. There are many other foods you can try which are equally as powerful:

    • Oyster (3 oz.): 60 micrograms
    • Pork loin (3 oz.): 35 micrograms
    • Oats (3.5 oz.): 34 micrograms
    • Brown rice (1 cup): 19 micrograms
    • Button mushrooms (0.5 cup): 18 micrograms
    • Chia seeds (1 oz.): 15 micrograms
    • Egg (1 whole): 14 micrograms
    • Whole wheat bread (1 slice): 13 micrograms
    • Baked beans/lima beans (1 cup): 13 micrograms

    L-Arginine – its functions and benefits for testosterone levels

    Best known for its ability to enhance testicular blood flows (vasodilation), improve circulation (and energy delivery) and encourage protein synthesis (nitric oxide production); this essential amino acid can help to both increase testosterone production and ensure it gets to where it needs to go, eliminating erectile dysfunction.

    Nitric oxide is important for increasing vasodilation in the body. By raising its presence, it helps your blood vessels to dilate and improve circulation. And this is great news, as it ensures the efficient oxygenation of your tissues, as well as the swift delivery of testosterone to your cells and penis.

    Similarly, its role in protein synthesis is beneficial for muscle mass development, growth and repair, as this increased amount of muscle can boost testosterone production. In many ways, their benefits feed into one another.

    Recommended dose – how many Brazil nuts should you eat daily?

    The main thing to remember here is that you don’t need to eat Brazil nuts AND take selenium supplements. It should be one or the other, not both.

    Now, should you go the supplementation (gel or capsule) route you should never take more than 400mg of selenium a day. In fact, 100mg of selenomethionine should be enough to encourage selenium and testosterone production without you suffering from excess.

    However, if you plan to raise your selenium levels through diet alone; then all you need to do is eat 2-6 Brazil nuts a day. Personally, 2 Brazil nuts a day is more than enough to get the job done. However, if you’re an athlete or a bodybuilder, then we suggest eating 6. Simply remember to split them into two dosages: 2-3 Brazil nuts in the morning and a further 2-3 in the evening.

    NOTE: treat Brazil nuts like a typical cycle and don’t have 6 a day regularly. Instead, we recommend consuming 6 a day for two weeks, before taking a two-week break.

    Conclusion

    There is no denying that eating Brazil nuts can offer you a natural and efficient way to achieve raised testosterone. By adding this simple nut to your diet, you can eliminate the need for supplementation and instead offer your body an array of health benefits thanks to its antioxidants, minerals and good fatty acids.
    And you don’t even have to eat a lot to begin witnessing positive results. Just 2 Brazil nuts a day can raise your selenium and L’Arginine levels; boost protein synthesis and testosterone production, and eliminate oxidative stress and cell damage.

    The only thing you need to remember is to not eat more than 6 Brazil nuts a day (or more than 400mg) and to not to do it too regularly (more than two weeks at a time), as excess selenium (over a prolonged period) can cause hair loss and brittle nails.

    Boron chemical symbol on black background

    Boron and Testosterone – How Boron Can Increase Your Testosterone Levels

    • What is Boron?
    • How can Boron increase testosterone levels?
    • What are other Boron testosterone related health benefits?
    • Natural ways to increase Boron levels
    • What is the recommended Boron for testosterone supplementation and dosage?
    • Where can you get Boron for testosterone?
    • Conclusion

    What is Boron?

    Boron is an essential trace mineral that is believed to increase free testosterone levels, whilst blocking excess estrogen; increasing your muscle and bone strength; improving your concentration and focus; enhancing muscle coordination, decreasing inflammation and alleviating the symptoms of osteoporosis and arthritis.

    How Boron and testosterone works

    You may only need Boron in trace amounts; however, the impact it can have on your body is impressive as it plays a key role in maintaining homeostasis and managing your metabolism.

    You see, our bodies need a healthy balance of testosterone and estrogen in order to function, and one of the easiest ways to achieve this is to ensure that your body has got plenty of Boron. Now, we’re not talking about tonnes here. However, with just the right amount you can prevent these sex hormones from changing your oral microbiome balance; lowering your immunity, and causing bleeding gums.

    Boron can also help your body to absorb magnesium better – which is important as together they can help assist hundreds of functions within your body – as well as impact how your body uses calcium and phosphorus.

    How can Boron increase testosterone levels?

    increasing your testosterone chart

    Remember how we mentioned that Boron can influence your sex hormones? It is probably most famous for its ability to boost your natural testosterone levels. In fact, studies have shown that Boron can boost your free testosterone levels by 29.5%.

    In one study, where participants were given 10mg of Boron a day for 7 consecutive days (to test for plasma steroid hormones); they discovered that their free testosterone levels had risen by 28.3%.

    Similarly, in a separate study on 13 participants (who’d been diagnosed with vitamin D deficiency), after giving them 6mgs of Boron for 60 days, they found that whilst Boron helped to raise their vitamin D levels, it also increased their DHEA levels by 56% and their free testosterone by 29.5%.

    So how does Boron increase testosterone?

    Boron basically acts as an ergogenic aid as it naturally helps to increase the amount of free testosterone available in your body (in other words, it doesn’t create more testosterone but enables your existing testosterone to do its job). This is achieved by decreasing SHBG (sex hormone binding globulin).

    SHBG is a protein found in your blood which is responsible for binding sex hormones (such as testosterone) and decreasing their effects.

    Boron works by blocking SHBG, thus raising your free testosterone levels and enabling you to build up muscle mass and increase your strength. The key is getting the balance between Boron and testosterone right, as too much testosterone in your system will lead to more of it being bound to SHBG.

    However, with the right Boron dosage, you can ‘free up’ your testosterone and witness a boost in your first week (and a gradual increase the remainder of the time).

    Boron can also help your testosterone levels by influencing the following:

    Boron and Estrogen

    According to one study, Boron can block estrogen levels. When participants were given 10mg of Boron a day (over a week), they saw a decrease in estrogen of 39%.

    So whilst Boron can help to raise your testosterone levels by blocking SHBG; it can also lower the presence of estrogen.

    NOTE: this decrease is only temporary. If you take Boron supplement testosterone for a prolonged period (4 weeks in a row) you will see a gradual rise in estrogen over those 4 weeks. To combat this – if you’re weightlifting – it is recommended that you take Boron for short 2 weeks cycles (before taking a week break) so you can maximize your results – and reap the benefits – without incurring any of the negatives.

    Boron and Vitamin D

    Like we mentioned earlier, Vitamin D levels are closely linked to testosterone. This is because Vitamin D acts as a testosterone booster, meaning if you are deficient in this vitamin, you’ll also be low in testosterone.

    Boron can help to change this by naturally supplementing your Vitamin D levels and increasing their biological half-life. In doing so, not only will this help to prolong the viability of Vitamin D within your body; its increased presence will also help to boost testosterone production, enabling you to benefit from increased muscle mass, strength, energy, and endurance – everything you need to work out.

    So does Boron boost testosterone? All the evidence seems to suggest so…

    What are the other Boron testosterone related health benefits?

    boron in brazil nuts

    Whilst Boron is increasing in popularity in the bodybuilding world for boron for testosterone; it was first used to treat all of the following health conditions:

    • Bones and joint health – Boron can help to improve your bone/joint health and alleviate the symptoms of arthritis and osteoporosis by activating osteoblasts in the bones. In one study, 50% of participants experienced improved symptoms when they took 6mg of Boron a day.
    • Inflammation – Boron supports many functions within the body, including reducing oxidative stress and inflammation (particularly around your joints). It helps to decrease certain inflammatory markers in your body called cytokines (in particular hs-CRP and TNF-a), which have been linked to lung and breast cancer, obesity, insulin resistance, heart disease, depression, and many more conditions.
    • Wound repair and healing – according to a 1990 study, using 3% boric acid on deep wounds can help to reduce healing time by up to two-thirds, as well as improve how well the wound heals. It achieves this by interacting with enzymes collagenase, alkaline phosphatase and elastase and activating fibroblasts in your skin cells and tissues.
    • Teeth and gum health – Boron can help to keep both of these healthy by decreasing inflammation (relating to gum disease) and assisting with bone and tissue repair. In a 2013 study, Boron was found to help encourage teeth building cells.
      Hormone imbalance – Boron can help both men and women by increasing your estrogen and testosterone levels.

    Natural ways to increase Boron levels

    You don’t have to invest in Boron testosterone boosting supplements in order to benefit from this trace mineral. There are certain foods that are rich in Boron, which if you eat regularly, can help to raise your natural Boron levels.

    Good sources include walnuts, almonds, Brazil nuts, beans, broccoli, chickpeas, avocados, almonds, raisins, and bananas. Simply add them to your diet, and you’ll soon notice a difference.

    Take for instance avocados. One whole cup of avocado can offer you 1.7mg of Boron. This means by eating just 5 avocados a day, you can raise your Boron levels and the amount of free testosterone you’ve got available in your body.

    What is the recommended Boron for testosterone supplementation and dosage?

    With no RDA set, the amount of Boron you should have each day is not entirely clear.

    However, thanks to numerous scientific case studies that have been done on this mineral; research suggests it is beneficial to have around 3-10mg of Boron a day (depending on your personal goals).

    Now admittedly, there is nothing stopping you from having up to 20mg of Boron a day as it is perfectly safe to have this high a dosage. However, we feel sticking to a 10mg dose is more than enough to boost your testosterone levels.

    Similarly, it is important to remember that Boron is not designed for long term use. You should only use it for two-week cycles (with a one-week break in-between) to prevent it from losing its effectiveness.

    Where can you get Boron for testosterone?

    TestoGen is the perfect testo booster for raising your free testosterone levels.

    It utilizes Boron within its formulation to help block SHBG and stop it from binding with testosterone. This ensures you have plenty of free testosterone in your system to help build up muscle mass; shift excess fat; improve muscle development, definition and recovery, and maximize your endurance and energy levels.

    For more information on TestoGen visit our website.

    Conclusion

    Boron can offer your body a natural way to protect your testosterone levels. By blocking SHBG (which usually binds to testosterone), this can help to increase the amount of viable testosterone you’ve got available, meaning when you hit the gym you can hit the gym hard.

    Boron can help you to achieve optimal testosterone levels for bodybuilding, enabling you to achieve the muscle mass YOU want- 100% naturally.

    Our only advice is to use it in short spurts of up to two weeks max. (no more than 10mg a day) and to remember that over time its results will slow down. The most you’ll see is within your first week because as your free testosterone levels begin to rise, so will the amount of SHBG in your body. This will cause it to slow down, especially if you don’t take a break.

    However, use Boron for only two weeks at a time and this can help to maximize your results; prevent your body from stabilizing, and give you a boost when YOU need it.

    Bodybuilder holding dumbells staring at the floor

    Are You Ready to Kick Your Own T-Level-Lacking Butt in 2019?

    At no other time in history have we witnessed such low testosterone levels in men. Unhealthy dietary choices, poor lifestyle habits, and a lack of testosterone-boosting activities are to blame. If you’ve been suffering from low testosterone, let 2019 be the year when you put an end to it. Let’s take a look at natural testosterone boosting tricks to help you pump up your t-levels.

    Avoid Testosterone-lowering foods

    It’s cliché but it’s true: you are what you eat. Your diet might be packed full of foods that are proven to lower testosterone. Take a look at your diet and remove or significantly decrease your consumption of these foods if you want to boost t-levels in 2019:

    Pesticide-laced produce: Otherwise healthy fruits and vegetables can impact your testosterone levels when treated with pesticides. Avoid conventional versions of the following fruits and vegetables, and only buy organic:

    • Apples
    • Strawberries
    • Peaches
    • Kale
    • Spinach
    • Lettuce

    Heavily-processed oils: Healthy fats are great but the following testosterone-lowering oils should be avoided:

    • Soybean oil
    • Vegetable oil
    • Canola oil

    Sugar-based foods: Sugar isn’t just the number one culprit for weight gain and preventable disease, it’s also linked to lower levels of testosterone. Avoid:

    • Candy
    • Refined-carbohydrate products (e.g., boxed cookies, cakes, etc.)
    • Soda

    Try eating as natural as possible with a focus on lean meats, dark leafy greens, and healthy fats such as coconut oil. Avoid processed and high-sugar foods with the exception of an occasional cheat meal.

    Get in the gym

    Daily physical activity and exercise is essential in managing weight, supporting cardiovascular health, and improving mood and brain function. Exercise is also key to healthy testosterone levels.

    Studies have long demonstrated a strong connection between low testosterone levels and being overweight or obese. One new study has found that exercise might play a more important role than diet in improving testosterone levels in obese men.

    The study divided obese men into one of two groups: high activity with normal diet and low activity with calorically-restricted diet. While both groups saw a jump in testosterone levels, researchers noted that men who were more active saw the greatest improvements.

    Being active doesn’t mean you have to use the weightlifting program of Phil Heath. Start with thirty minutes each day of walking, jogging, or light weightlifting. Gradually increase your time spent being active. To keep things interesting, try different physical activities such as fitness classes, hiking, and obstacle courses.

    Control your stress levels

    The stress we feel every day, whether in traffic, at school, or at work takes a huge toll on us. When we get stressed, our bodies release a hormone called cortisol. This fight-or-flight hormone is very helpful during those times when our lives are on the line as it ramps up our production of adrenaline for fast thinking.

    The problem is that in our fast-paced culture, many people are experiencing elevated levels of cortisol throughout the day, which is leading to more than mental burnout. Elevated levels of cortisol have been found in studies to decrease healthy testosterone levels.

    Although it’s easier said than done, there are a few ways you can control your stress levels, keep cortisol in check, and boost your testosterone.

    Meditation: Taking a few minutes every day to close your eyes and quietly focus on your breathing has been shown to lower cortisol and to balance mood.

    Affirmations: The spoken word is powerful. Daily affirmations are a great way to start your day strong. Studies also show that daily affirmations can lower stress. Write a positive affirmation such as “I am strong” or “I am calm” and place it on your bathroom mirror or front door. Repeat it aloud every time you pass it.

    Believe: This is your year. Don’t let yourself forget that. Believe that you are going to become happy and healthy with sky-high testosterone levels, then take the steps to make it happen.

    Supplement with natural testosterone boosters

    While a natural diet and consistent physical activity should form the bulk of how you increase your testosterone levels, supplements can also play an important role. Supplements have come a long way from the early days of bodybuilding. Science has revealed a number of natural testosterone boosters that are cost-effective and readily available including the following:

    Zinc: One of the most important minerals in the body, zinc has been shown to support sperm production, boost libido, and increase testosterone levels. It’s important to supplement with zinc since it’s rapidly used in the body; you even lose it when you sweat!

    Magnesium: Another trace mineral, magnesium is involved in hundreds of bodily processes every day including hormone regulation. One study found that daily supplementation with magnesium resulted in an average increase of testosterone by 24% within four weeks.

    Vitamin D: Also called the sunshine vitamin, higher levels of vitamin D have been shown to correlate with healthy testosterone production. The test-boosting effects of vitamin D are amplified when used in conjunction with zinc and magnesium.

    Testogen: Instead of buying all of these natural testosterone boosters separately, you can find them in one place: Testogen. Containing scientifically-dosed levels of zinc, vitamin, D, magnesium, and several other ingredients, Testogen has been shown to successfully and safely elevate your natural testosterone levels.

    Sleep more

    Perhaps the easiest way to naturally increase your testosterone is by sleeping more.

    Sleep is when your body goes into repair mode. It flushes waste, fixes cells, and regulates your hormones. For example, the greatest spike in growth hormone happens while you’re asleep. The problem is that the average adult gets less than seven hours of sleep per night.

    Studies show that boosts in testosterone are dependent upon you getting sleep. So how do you get more of it?

    • Turn off electronics an hour before bed
    • Take a warm shower and go to bed in a cool room
    • Drink all-natural calming teas such as mint
    • Meditate before bed
    • Make sure there are no sources of light in your room – this includes WiFi routers, televisions, and phones

    You don’t have to live with low testosterone levels anymore. Make a commitment to yourself to change your habits, your life, and your testosterone levels in 2019. Believe that things will change and start taking action by doing the things on this list.

    Which natural Testosterone-boosting trick will you try? Let us know in the comments below!