My Recommended Testosterone Boosting Supplements Pt 1

So in this series of articles we’re going to look at the testosterone boosting supplements that I recommend. If you’ve seen my Testosterone Boosting Supplements – Do They Work Article – You’ll know that I don’t really rate or recommend most supplements that are marketed as being specifically for a testosterone booster. These are the types of supplements that are bright green, blue, orange etc. and have elaborate names like “T Extreme” “Testo Storm” etc.

So if the regular testosterone boosting supplements you see on the market aren’t what I recommend, what testosterone supplementsboosting supplements am I referring to. Well again if you check out this Testosterone Boosting Supplements – Do They Work Article (I suggest you do) you will see that I do recommend supplementing specific vitamins, minerals and plant extracts that are often low or completely missed from our diets that do increase testosterone production. So in part one of this article series, we will be going through the first three listed t testosterone boosting supplements and why I recommend them:

  • Zinc
  • Magnesium
  • Boron
  • Ashgawanda
  • Vitamin D3 & K2
  • Omega 3
  • Ginger
  • Fenugreek
  • B Vitamins
  • Creatine
  • Selenium

Zinc

A key mineral the body utilises to metabolize nutrients. Your protein production, DNA production, immunity system & cell division are all linked to the bodies zinc levels. The link between Zinc and testosterone production still needs to be investigated further; but what has become clear is that having a deficit in zinc levels leads to severely lowered testosterone production.

There have been many studies conducted in to the link between low zinc and lowered testosterone production which back up that having low Zinc levels leads to lowered T levels. You can get Zinc in your diet, through cruciferous vegetables, red meat and shellfish; but a lot of people in the West in particular are still deficient.

Your body is unable to store Zinc, so you need to make sure you are getting enough daily. The recommended daily intake for men is 11 mg & women 8mg and at around the 225mg you reach the point of zinc toxicity (where you have so much zinc it becomes to become poisonous), so on a daily basis you want to be aiming for at least the minimum as there is a lot of “wiggle room” before reaching toxicity.

Zinc is also considered an anti-aging mineral, so on top of being an effective testosterone booster and used for the body Packet of supplementsfunctions I mentioned above, you can hopefully see why I recommend it as a testosterone boosting supplement and see why it’s great for your wider health.

I’m going to be putting together an article reviewing what I believe to be the best Zinc supplements available on the market, so keep an eye out for that. For now, you can check out the Zinc supplements I’ve been using most recently below, they are available to buy on Amazon, so easy to purchase and get delivered etc. see them below:

NU U Nutrition Zinc on Amazon UK

Natures Bounty Zinc on Amazon US

Magnesium

Magnesium aids with the formation of proteins, this helps increase testosterone levels as when there is a lack of protein in the body, something called SHBG is released(sex hormone binding globulin). This binds to testosterone in the body and makes it unavailable for use. The body having sufficient magnesium stores prevents this process from taking place, leaving testosterone free to be used.

There have been multiple studies looking at how magnesium effects testosterone production, the one that stuck with me is a follows. It was a study involving 30 males aged from 18 to 22, they were considered a mixture of leading sedentary and active lives. After taking a regular dose of 10mg of magnesium over the course of four weeks, testosterone levels were shown to increase “significantly” in both sets of participants. A further finding was that those who were exercising saw an even larger increase in T levels.

Magnesium is used for hundreds of functions in the body, this includes strengthening bones and teeth. You can see below the volumes of magnesium you need on average per day, if you fall below this, your body will utilise magnesium stores in your bones which you don’t want!

Adult Male 400 – 420mg per day

Adult Female 310 – 320mg per day

You get magnesium from your diet, with the main sources being cruciferous vegetables, nuts and seeds, despite this magnesium deficiency is common in the west, hence why I recommend magnesium as a testosterone boosting supplement, as most simply aren’t getting enough!supplements

Much like with zinc supplements, I’m going to be putting together an article reviewing what I believe to be the best magnesium ones on the market, so look out for that. For now check out the magnesium supplement I currently use, again it can be purchased on Amazon; and the beauty of Amazon is, if you aren’t keen on that brand or it’s sold out, they have a lot of other brands available, anyway check it out below:

MG Sport Magnesium on Amazon UK

MG Sport on Amazon US

Boron

Boron is a naturally occurring mineral found in food & the environment. Boron has a number of uses which includes increasing testosterone levels, building strong bones, muscles, improving muscle coordination and thinking skills. It can also be taken as a supplement, hence it making my list.

Boron is very efficient at improving testosterone for the three following key reasons:

Blocks SHBG: The primary job of SHBG is to bind to sex hormones and suppress their effects. So the reduction of SHBG will mean a greater amount of unbound or what is known as free testosterone, which your body can then utilise.

Blocks Estrogen: It has been shown to block excess estrogen, one study conducted shows that when men were supplementing with 10 mg of boron per day, their estrogen levels dropped by an average of 39%.

Increases Vitamin D Levels: As you will find out in future articles in this series having sufficient Vitamin D levels are a key criterion for increased testosterone production. A major issue that most are deficient in vitamin D, I’ll be covering why in greater detail as part of my next article. Research investigating the effect of boron supplementation on vitamin D, has shown that those deficient in vitamin D saw an increase by as much as 24%, when supplementing with 6mg of boron daily.

It’s still isn’t known the precise volume of boron required for increased testosterone production & other body functions. It is widely accepted that 20mg should be the maximum intake for an adult. As you can see above most people saw health improvements with supplementation of 6mg – 10mg per day. I personally aim for 10mg – 15mg per day, there are food sources like raisins, prunes & honey but they aren’t foods most people eat on daily basis, so again boron is low in most peoples diets.

Based on the above, I imagine you can see why boron is one of my recommended testosterone boosting supplements. Again you can check out the supplement that I use below:

Now Foods Boron on Amazon UKsupplements

Now Foods Boron on Amazon US

Final Thoughts & Future Articles

I hope you have found part one of this series on my recommended testosterone boosting supplements useful. Remember I’ll be doing in depth reviews of what I believe to be the best brands for each of these supplements, I’ll also be publishing the other articles in this recommended testosterone boosting supplements series, so keep an eye out for all of them. Any questions in regard to this article or testosterone boosting supplements as a whole, just drop me a comment below and I’ll get back to you. If you want a link for a country other the UK or US, just drop me a comment below and I’ll provide you the link for that country as well.

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4 thoughts on “My Recommended Testosterone Boosting Supplements Pt 1

  1. Hey Nathan, that’s a very informative post there. I didn’t know Vitamin D was vital to the production of Testosterone? Would being outdoors on most sunny days and eating foods like tuna, mackerel, and salmon be sufficient? I have also started taking Magnesium because my body requested it, I’ll check out the MG sport Magnesium you mention in your post, would it be fine for women? Thanks again, I will revisit to see your upcoming posts.

    1. Hey Kimberleigh,

      Yeah the MG Sport Magnesium works just as well for women. Vitamin D is hard to gauge, if you live somewhere sunny and get outside a lot I’d say yes that and oily fish (include eggs too) will be enough to get your Vit D RDA. If you don’t get out that much, I would recommend supplementation.

  2. Hi there, thanks for posting this quality article. I’ve been looking into getting my diet right for a while and one thing that keeps popping up is obviously vitamins and minerals. Zinc is always one of the most popular testosterone boosters and after reading your article I know that I need roughly 11mg a day and that I can get it from red meat. What I don’t know is how much beef I need to eat to get 11mg of Zinc? Is it a little tiny piece or more like a 36oz ribeye?

    Any help would be great. Thanks.

    1. Hi Anthony,

      Yep having a zinc deficiency is common in many western diets, in terms of beef about 200g of ground beef provides you with approximately 10mg of Zinc, hopefully that puts it in perspective for you.

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