There are safe testosterone-boosting supplements that can help you replenish levels of this important muscle-building hormone. Many herbs contain natural substances that mimic the effect of testosterone, coax the body to produce more and unbind inactive testosterone in the bloodstream. Remember that hormonal balance is a delicate and complex issue and some supplements can have side effects. Check with your doctor before using any testosterone-boosting supplement.
Tribulus
Also known as puncturevine, tribulus terrestris increases the body's production of luteinizing hormone, according to "Supplements 101" by Jim Stoppani in the 2010 Muscle & Fitness: The Ultimate Supplement Handbook. This messenger hormone's job is to travel to the leydig cells of the testicles and trigger the production of testosterone. Tribulus is safe for most users but should be cycled in an eight-weeks-on, four-weeks-off schedule. Take 250 to 750mg twice daily, preferably 60 minutes before a workout and upon waking.
Longjack
According to "Natural Anabolics," longjack is a safe way to boost testosterone levels in the body. This Malaysian herb may work by unbinding bound testosterone in the bloodstream, creating more for building muscle and burning fat. According to Stoppani, longjack also inhibits high cortisol levels, which prevents the stress hormone from breaking down muscle tissue for energy usage. Take 100 to 300mg up to three times daily, timing one serving 30 minutes before a workout.
Forskolin
Forskolin is the active chemical found in the Ayurvedic herb coleus forskohlii. According to author Jerry Brainum, it has been shown to increase testosterone in men without adverse effects. Moreover, it has also been linked to reductions in body-fat percentage in training males. Forskolin acts on a compound called adenylate cyclase to enhance testosterone production, according to Stoppani. Take 250mg, standardized to 10 percent forskolin, up to twice per day.
Fenugreek
Fenugreek contains potent natural furostanolic saponins, similar to the compound found in tribulus, which trigger more testosterone production, via increased luteinizing hormone. However, fenugreek also has beneficial effects on insulin release and sensitivity due to its natural content of a branched-chain amino acid known as hydroxy-isoleucine. Stoppani suggests taking 500 to 2,000mg per day.
ZMA
ZMA, or zinc magnesium aspartate, can enhance testosterone levels by correcting deficiencies of this mineral, which may contribute to low testosterone. ZMA may promote better sleep, increase testosterone production and boost levels of a hormone known as IGF-1 or insulin-like growth factor-1, which is involved in muscle building and recovery. Follow the label on your ZMA product, or take 30mg of zinc, 450mg of magnesium aspartate and 10 to 50mg of vitamin B6. This product is best when taken before bed on an empty stomach and should not be taken with calcium, which can block ZMA absorption.
References
- "Muscle & Fitness: The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani, January 2010
- "Natural Anabolics"; Jerry Brainum; 2006
- "Homemade Supplement Secrets"; Jeff Anderson; 2004
- "Muscle & Performance"; Step Up To Growth; Jordana Brown, April 2010
