Are you dealing with lower testosterone problem? Read this article to know 8 natural testosterone boosting supplements that will help you to gain muscle fast.
There is something mythical about testosterone, or the T hormone. Produced in the testicles of a male, it has a large role in male sexuality, reproduction and also decides their muscle mass and hair growth. The other lesser known facets controlled by testosterone are the maintenance of bone density and the level of red blood cells. Once you hit 30, your testosterone level continues to decline.
For an average gym goer, testosterone is the primary hormone driving muscle growth. No wonder, so many muscle seekers start taking anabolic steroids to trigger their muscle growth, but these steroids are harmful and come with side effects.
Find about natural testosterone boosters and increase your testosterone level without damaging your health.
Fenugreek seeds (Botanical name: (Trigonella foenum–graecum) is used as a spice in Indian cooking. Besides adding flavour to your recipes, fenugreek extracts work as testosterone boosting food.
These extracts increase the release of insulin, an important anabolic hormone with a critical role in improving your muscle mass after weight training. Insulin instigates biochemical reactions in the muscle that increase protein synthesis, which means that your muscle cells use the amino acids of your whey protein shake to build muscles.
Since your body sends fenugreek through your liver, you are able to balance and regulate it, whereas synthetic testosterone gets absorbed directly into your body.
In a measured dosage of 500-600mg fenugreek seed extracts have been linked with improving testosterone level and libido in 25-50-year-old men in a six-week long study. Fenugreek seeds also inhibit enzymes that break down testosterone and reduce body fat. A reduction in body fat is directly linked to increased testosterone.
Ashwagandha (Withania Somnifera) is a herb used in Ayurveda is a proven testosterone booster. Literally translated into English, it means ‘smell of the horse’. Ayurveda claims that
ashwagandha significantly boosts strength in men and the clinical research published in the Journal of the International Society of Sports Nutrition validates the claim. The study tested 57 men between 18 and 50 years old. They were not involved in any weight lifting training prior to the study. The men were divided into two groups. One group of 29 men was given 300 milligrams of an Ashwagandha extract twice a day for eight weeks (600 milligrams per day).
The other group was given a placebo for the same period. Both groups underwent a supervised muscle training program for the two months. The conclusion of the study was that ashwagandha group was significantly stronger, both in terms of muscle strength and size.
- They could bench press an average of 46 kilos whereas the placebo group could bench press only 25kilos.
- The ashwagandha group’s average muscle size was 8.6 centimeters, while the placebo group was only 5.3cm.
Safed Musli or (Chlorphytum Borivilianum) is a rare Indian herb. Used as an aphrodisiac, Safed Musli is even called herbal Viagra. In Ayurveda, C. borivilianum belongs to the group of “Vajikaran Rasayana’ corroborated to its rejuvenating, aphrodisiac, natural sex tonic properties and effective in alleviating sexual disorders.
In athletes and bodybuilder, Safed Musli boosts immunity and helps reduce inflammation. The testosterone boosting effects of safed musli has shown in the improved semen quality of healthy males (20-40 years), in a clinical study.
Boron is a trace mineral. Like magnesium, boron influences a number of processes in the muscle tissues. There are no RDA levels when it comes to boron. Diets considered to be high in boron provide approximately 3.25mg of boron in 2000 calorie diet.
Good food sources of boron are avocados, lentils, peanuts, nuts and some other vegetables and fruit.
It has been found that boron interacts with other nutrients and plays a regulatory role in the metabolism of minerals, such as calcium, and subsequently bone metabolism.
If men take 10 mg boron every day for a week with their breakfast, their free testosterone levels rise by almost thirty percent and their estradiol goes down by forty percent, sports scientists at the University of Medical Sciences in Teheran discovered.
Zinc is closely related to testosterone and reproductive health status. A 1996 study established the relationship between the two. Young men with normal testosterone status experienced a dramatic drop in their testosterone level when they avoided getting zinc in their diets.
Low level of zinc reduces your health and training status. Low zinc leads to an increase in estrogen receptors and a decrease in androgen receptors.
Magnesium will help you raise your T level and help build muscle. A recent study found that 750mg of magnesium daily for 4 weeks raised free testosterone level by 26 percent at rest.
Magnesium enables the production of enzymes that allow vitamin D to help with calcium absorption and bone building.
Good food sources of magnesium are dark leafy greens, seeds, whole grains, curd, yoghurt, bananas and almonds.
Ayurveda recommends Tribulus Terrestris for male health. Tribulus terrestris is a fruit-producing Mediterranean plant that’s covered with spines. It is also called puncture vine. It is a common supplement for improving libido and is supposed to have testosterone boosting properties.
Researchers from Lithuania recently provided athletes 625 milligrams of Tribulus three times per day for 20 days, they reported that circulating testosterone increased significantly during the first 10 days of the experiment. However, the level of testosterone remained same later.
Vitamin D is closely related to your testosterone level. A study found that men who were deficient in vitamin D had lower testosterone and higher estrogen.
These men had more body fat, less lean mass and a greater chance of depression.
Vitamin D supplementation increased free testosterone level by 20 percent, as well as vitamin D level. Vitamin D supports testosterone production because there are vitamin D receptors on the cells in the glands that release T hormone. Moreover, vitamin D controls the process which changes testosterone into estrogen into men.
Use these natural supplements to see a positive effect on your testosterone level, as well as muscle-building efforts. Go big on the gains, but in a natural way.