Testosterone is associated with increased strength, protein synthesis and a boost in libido. If that's not enough, it also plays a key role in bone density as well as body composition. It's a no brainer that maximizing testosterone levels is important. Unfortunately, some people choose to do so illegally, risking side effects and their health. Luckily, there are supplements on the market that are safe and effective in boosting this potent hormone.
Eurycoma Longifolia Jack
This herb increases testosterone in two ways. First, it reduces the sex hormone binding globulin, SHBG, a protein that keeps testosterone in the bloodstream and away from cells. Reducing SHBG frees up testosterone, which makes it more available to muscle cells for the muscle building process. Second, it directly stimulates the cells of the testes to produce testosterone. "Flex" Magazine recommends taking 100 to 300mg of eurycoma at the following times: breakfast, 20 to 60 minutes before workouts, and before bed.
Forskolin
In a study published in "Obesity Research," obese subjects who took forskolin for 12 weeks increased their testosterone levels by 16 percent. It boosts testosterone by stimulating the enzyme adenylate cyclase, which increases production of testosterone from the testicles. "Flex Magazine" recommends taking 20-50mg of forskolin two or three times a day.
ZMA
ZMA is the combination of 30 mg zinc, 450 mg magnesium and 10.5 mg of vitamin B-6. Zinc is involved in hundreds of chemical processes throughout the body, and supports the production of the key anabolic hormones testosterone and insulin like growth factor, IGF-1. Magnesium is an important mineral in promoting protein synthesis and preventing muscle cramps. And Vitamin B-6 is critical in enzymatic reactions and storing carbs as muscle glycogen. The combination of these nutrients increases testosterone production. In a study published in the "Journal of Exercise Physiology," football players were given ZMA for eight weeks at nighttime.Researchers discovered that athletes taking the ZMA supplement had an increase in free testosterone as well as IGF-1.
Tribulus Terrestris
Tribulus is an herb that contains protodioscin, which influences the pituitary gland to release luteinizing hormone, LH. When luteinizing hormone hits the bloodstream, it travels to the testicles and stimulates testosterone production. To enhance testosterone with Tribulus, "Flex Magazine," suggests taking 200 to 500 mg before workouts.
References
- Mayo Clinic: Testosterone therapy: Key to male vitality?
- "Flex" Magazine: Stack It! Part 3
- Obesity Research: Body composition and hormonal adaptations associated with forskolin consumption in overweight and obese men.
- "Flex" Magazine: Eight Nutrients you Need
- "Journal of exercise Physiology": Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength
