So What Are My Recommended Testosterone Boosting Supplements?
If you’ve read any of my other articles on the subject of testosterone boosting supplements, you’ll know that I don’t rate the majority of specific testosterone boosting supps (think supplements named things like “Testo storm”, “T Fuel” etc.) as being that effective. If you want a high level overview of why this is the case; and all the different testosterone boosting supplements that I do recommend, I suggest you check out my article on Testosterone Boosting Supplements – Do They Work
When you take a look at that article (or have already seen it) you’ll notice that the majority of supplements I recommend focusing on are vitamins, minerals, chemicals and amino acids you may be lacking in your diet. These vitamins and minerals are recommended as they are shown to help increase testosterone production. With that the main testosterone boosting supplements that I recommend are as follows:
- Vitamin D3 & K2
- Omega 3
- Vitamin C
- D-Aspartic Acid
- B Vitamins
In this series of articles, the majority of the above list has already been covered. You can check out these articles where we cover why these supps, how they increase testosterone, how much you need and a couple of the supplment brands I’ve used myself here: Recommended Testosterone Boosting Supplements
In this article, we are going to loook at Ginger, Fenugreek & D-Asapatic Acid.
Ginger, as I’m sure you know, is a common household spice (you possibly have some in your spice cupboard). It has been a part of alternative medicine for hundreds of years. There is also strong research showing it may reduce inflammation and boost testosterone levels, as far as this article is concerned, these are of most interest to us; however Ginger brings multiple other health benefits including the following:
- Reduces nausea
- Reduces muscle pain and soreness
- Reduce the effects of Osteoarthritis
- Durastcally lower blood pressure
- Improve heart disease risk factor
- Treat chronic indigestion
- May lower LDL (the bad kind) cholesterol
- May help prevent cancer
- May help improve brain function
- May help figh infections
- Improve sperm count
Most studies in to the effects of ginger on testosterone have been conducted on rats, the findings have always been positive with some seeing a double in the production of testosterone. One of the few studies conducted on humans, involved 75 infertile men. They were given a ginger supplement daily & after a three month period, it was found that these men benefited from a a 17% increase in testosterone levels and their levels of luteinizing hormone had nearly doubled.
I’d like to see more research done on men who have healthy T levels and see how increasing your ginger intake effects testosterone levels. With that being said I still recommend having supplements if you don’t have ginger in your diet, especially if you have low testosterone levels. The general consensus is that you want approximately 2 – 4 grams of ginger per day to see the health benefits of increased testosterone and the others listed above.
I will soon be publishing an article providign reviews of what I believe to be the best Ginger supplements on the market. Be sure to keep an eye out for that (I will update this article with a these on link to the new one). For now you can check out the Ginger supplements that I currently use.
Fenugreek, as I’m sure you may be aware is a herb. Research suggests that it increases testosterone production by reducing enzymes that convert testosterone into estrogen. One of the most in depth studies conducted in to the effects Fenugreek on T levels, tested 30 college men over a period of eight-weeks.
All 30 participants were split in to two groups, both performed resistance training four times a week. One of the groups received 500 mg of fenugreek per day, it was found in that group that both their free and total testosterone levels increased. In contrast the group that only weight trained actually had a slight decline in T levels. Something else to note is that the fenugreek group also gained a greater increase in strength and fat loss.
- Improved sexual performance
- Increased libido
- Increased energy levels
Your required RDA for funugreek can be dependant on certain factaors such as age and weight. Approximately 500 mg of fenugreek per day seems be most effective for boosting testosterone levels, in both healthy and testosterone deficient men. I do recommend supplementing if not included in your diet; but if you do have any adverse effects, make sure you contact your doctor ASAP.
I will shortly be publishing a review of what I believe to be the best Fenugreek supplements available, so be sure to look out for it (I will update this article with a these on link to the new one). For now you can see the Fenugreek supplements that I currently use, check it out below.
D-Aspartic acid is a naturally occuring amino acid, it’s believed that it aids testosterone production by increasing follicle-stimulating hormone and the luteinizing hormone. The Luteinizing hormone is responsible for making the Leydig cells in the testes produce more testosterone.
Their have been a few different studies in to the effects of D-Asapatic Acid on testosterone, these studies have shown that for men who are deficient in testosterone that D-Asapatic Acid has a positive effect and increases levels. For men that already have healthy T levels, they have shown to gain an increase in strength but not an increase in T levels itself.
In terms of volumes it suggests that 2–3 grams per day seems to be effective for those who are testosterone deficient. In terms of food sources you have the following:
The same as with the other supplements in this article, I’ll be publishing an article providing a review of what I believe to be the best D-Aspartic Acid supplements available, so please keep an eye out for that (I will update this article with a these on link to the new one). For now you can take a look at the D-ASpartic acids that I’ve previously used, check them out below.
Final Thoughts & Future Articles
Hopefully you’ve found part three of this series on my recommended testosterone boosting supplements helpful. If you haven’t seen parts 1 & 2 where I cover all the supplements except for creatine & B vitamins (that will be part 4)you can check them out here: My Recommended Testosterone Boosting Supplements – As I alluded to above, part 4, the final part of this series will be published soon, so look out for that.
Remember I’ll be publishing articles reviewing the best Ginger, Fenugreek & D-Aspartic Acid supplements on the market. Like always, if you have any queries in regards to this article, the supplements we’ve looked at or testosterone production as a whole, please drop me a comment and I’ll get back to you ASAP.