The Truth About Testosterone Supplements

Testosterone is the male sex hormone and a symbol of masculinity because it influences strength, muscle mass, sexual function, general health, energy levels, confidence, and even mood.

That is why so many men are looking for a natural way to boost testosterone and supplement stores are full of bottles that promise 200% or even 300% more T. Despite their claims, there is rarely any proof for their effectiveness.

The truth is there are a lot of unproven substances on the market with questionable or no evidence at all about their effects.

However, there are also testosterone boosters containing ingredients for which we have a substantial amount of non-sponsored and peer-reviewed studies to support their effectiveness.

But first, here are a couple of the most common testosterone supplements which turn out to be not as effective as marketed.

The Truth About Tribulus Terrestris.

Tribulus Terrestris is a classic example of a common ingredient in almost every testosterone supplement.

It is widely used by men who either want to boost their testosterone naturally or want to increase their libido.

Also, some bodybuilders use it as a remedy after a steroid cycle to boost the natural T synthesis.

There are plenty of studies to support the effectiveness of Tribulus . The problem is they are all performed on animals.

However, the studies performed on humans reveal that Tribulus Terrestris doesn’t have the same effect on men.

Furthermore, a study published in the Journal of Pharmaceutical Sciences shows that most of the products on the market contain extremely low levels of steroidal glycosides such as Protodioscin which is the one supposed to have the testosterone boosting effect.

According to evidence, there are some benefits from supplementation, such as increased sexual desire, lower blood sugar, and cardiovascular risk 

Unfortunately, studies reveal there is no benefit for physical performance, fat loss, or muscle gains.

The Truth About D-Aspartic Acid (DAA)

DAA is another example of a supplement for which the evidence is rather conflicting.

There was one study performed in healthy men aged 27-37 that showed a 42% increase in testosterone after 12 days of supplementation 

Furthermore, there was another study in infertile men that showed a 30-60% increase in testosterone after DAA supplementation for 90 days 

Then came one small study of 10 obese men showing mixed results 

However, when researchers looked at the effect of DAA supplementation on physically active men, they found no effect on neither testosterone nor body composition and strength.

What is more, another study in 26 active men with significantly higher doses even showed a decrease in testosterone levels after 2 weeks .

A 3-month follow-up study (randomized placebo-controlled trial) showed that the testosterone levels didn’t decrease or increase, which indicates that DAA is simply ineffective as a testosterone booster 

There was no additional increase in strength or muscle mass either when compared to the placebo group.

How to Increase Testosterone Naturally

Three major factors lay the foundation for your natural testosterone production. Those are sleep, nutrition, and physical activity.

High-quality sufficient sleep is the best testosterone booster out there

Sleep is by far the number one factor that will influence your testosterone synthesis.

Your daily Testosterone levels can vary a lot depending on whether or not you had a good sleep during the previous night.

A study by Penev published in “Sleep” revealed that men aged 64+ who slept only 4 hours per night had morning testosterone levels around 300 ng/dL compared to 600 ng/dL for the ones who slept for 8 hours

Another small study restricted 10 healthy young men to 5 hours of sleep per night for a week and reported a ~15% decrease of 24-hour testosterone levels.

A significantly larger study performed on 531 Chinese men aged between 29 and 72 suggested that every extra hour of sleep correlates with about a 15% increase in both total and free testosterone.

So, if you are looking for the single best thing you can do to boost your T, then improving your sleep is the first thing to do.

Ditch the cardio and grab the weights

Regular physical activity is another cornerstone of optimal testosterone production.

However, the type of exercise also matters. Lifting weights can have a great effect on testosterone levels, while cardio training might even lower them in the long-term.

Multiple pieces of evidence suggest that endurance athletes and long-distance runners have lower T levels compared to non-athletes 

On the other hand, high-intensity interval training might have a positive effect on T production according to trials 

Furthermore, a pilling amount of evidence supports the effectiveness of lifting weights and strength-training for boosting testosterone levels The effect is significant in both younger and older men, however the increase is higher in younger 

There was a study performed on 20 young men with no prior experience with strength training. The researchers assigned them to a resistance training program for 4 weeks involving basic exercises for the largest body muscles.

It revealed that there was a short-term acute drop in T levels right after each lifting session, but the 24-hour levels increased. Furthermore, the scientists measured a 40% increase on average in testosterone after a month of consistent training.

It is important to mention that the best exercises for boosting your testosterone levels are the heavier, compound exercises. This includes (but it is not limited to) the big 4: squats, deadlifts, bench presses, and overhead presses. In addition to that, you can also add rows, pull-ups, and isolation exercises.

Morning or evening training doesn’t matter for testosterone production according to science 

Remember that overtraining will have the opposite effect, so you should combine weightlifting with proper rest, sleep, and dietary regime.

*This article is provided by an advertiser. Statements made are not meant to offer medical advice nor to diagnose any condition. Any studies cited here may be preliminary, and may or may not be peer reviewed, and may or may not have sufficient participants to be statistically relevant. Anecdotal accounts should not be taken as scientific results. Products discussed in this article are not designed to diagnose, treat, prevent, or cure any disease. The FDA does not evaluate dietary supplements. Consult your doctor about possible interactions, allergies, and if you are considering using a natural and/or dietary supplements for any condition. Individual results will vary.

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