Testosterone is the fuel that drives muscle and strength gains. We'll show you how to measure your body's own test levels and what supplements can naturally boost this valuable hormone.
Keeping tabs on your testosterone levels is one of the best ways to promote muscle growth and fat burning.
›› Testosterone is the crucial hormone for men. That may not be a fast-breaking news flash, but the importance of this powerful substance can’t be overstated, especially if you’re an athlete or bodybuilder. Testosterone literally separates the men from the boys. It’s what gives us our adult male characteristics, and it’s responsible for sex drive, muscle growth and muscle strength.
And it does more than just play a major role in muscle growth. Testosterone helps to lower body fat by keeping metabolism elevated, increasing the release of body fat from fat cells and decreasing the storage of dietary fat in cells.
Quality of life is also impacted by testosterone levels. When your testosterone drops too low, you may experience depression; irritability; loss of concentration and focus; decreased muscle size and muscle strength; and, of course, a lower sex drive.
The bad news is that decreases in testosterone levels are quite normal. The good news is that there are legally potent supplements that can help raise your inner testosterone levels safely and effectively. And best yet, there are ways to manage your testosterone levels through easy-to-administer tests. It’s enough to make you feel more manly just thinking about it.
Peaks And Valleys
Testosterone levels begin to drop in males in their early to mid 30s. Many medical doctors consider this the norm and tell their male patients to, basically, “just deal with it.” Yet more enlightened physicians today realize that men don’t need to suffer with the problems associated with lower testosterone levels. These doctors on the cutting edge also recognize that in addition to the problems mentioned above, lower testosterone levels can increase the risk of heart disease and overall mortality. That’s a strong argument for testosterone treatment.
Young males aren’t necessarily in the clear when it comes to testosterone levels, either. Just because you’re under 30 doesn’t mean your testosterone levels are in the high or normal range. Many things, including intense training, can drain testosterone levels.
To know where you stand on the “T” scale, you should regularly have your testosterone levels tested using any of the several options discussed here. Once you know if your levels are low or not, you can correct them by altering your diet, choosing effective testosterone-boosting supplements, or even discussing hormone replacement therapy (HRT) with your physician. M&B gives you supplement options on the following pages to help you make sure that your levels are where they need to be regardless of your age, while “Testing, Testing…” tells you how to administer your own hormone testing.
Level Headed
Testosterone levels are highest when you wake in the morning and fall slowly throughout the day. Normal values of total testosterone range from about 300–1,000 ng/dL (nanograms per deciliter) in the blood. Total testosterone includes all the testosterone that’s present in the blood.
But that doesn’t tell the entire story. The majority of testosterone (95–98%) is bound to sex hormone binding globulin (SHBG) and albumin. Of this total, about 42–44% is bound tightly to SHBG and 52–54% is bound weakly to albumin. These are carrier proteins that help testosterone circulate in the blood. The other percentage of testosterone circulates unbound to any proteins and is termed “free testosterone,” making up about 2–5% of your total testosterone. Bioavailable testosterone includes the free testosterone and albumin-bound testosterone (about 44–49% of your total testosterone). Testosterone that occurs in these key forms can enter tissues and do their work. Free testosterone typically ranges from about 35–155 pg/dL (picograms per deciliter).
Over-The-Counter Testosterone Boosters
Prohormones were popular supplements for jacking up testosterone, but they’ve been taken off the market. So today’s testosterone boosters moved in to fill that void. These current testosterone enhancers work to naturally help increase your body’s own levels. The majority of them work by either directly stimulating greater testosterone production, or by freeing up testosterone from SHBG, or by decreasing estrogen levels, which ultimately ends up boosting testosterone levels. To jack up your T-levels, try taking the following stand-alone supplements or combos that contain more than one of these ingredients.
›› Tribulus terrestris
Tribulus terrestris is an herb that grows in North America and Asia and has been used for centuries to treat sexual dysfunction. The active component in tribulus is a saponin (a phytochemical with a soapy texture) known as protodioscin. Protodioscin influences the pituitary gland to release more luteinizing hormone (LH) and is believed to also free up testosterone from SHBG.
Test Score: An effective daily dose of Tribulus terrestris is 500–2,000 mg, taken in two
or three separate doses. On workout days, take one dose about 30–60 minutes prior to your workout. Cycle tribulus for eight weeks, then take two to four weeks off before repeating.
›› Fenugreek
Fenugreek seeds are used to make a popular spice, yet its leaves also provide a variety of health benefits, including the ability to boost testosterone levels. The active component in fenugreek herb is saponins, similar to those in Tribulus terrestris that boost LH release.
Test Score: Look for products that provide about 500–2,000 mg per day of furostanolic saponins from the fenugreek herb or in combination with other saponin ingredients and follow eight-week cycles, with two to four weeks off between cycles.
›› Eurycoma longifolia Jack
Eurycoma longifolia is also known as Tongcat Ali. This rainforest plant has been used for centuries as a medicinal herb. It enhances testosterone levels through different mechanisms. One of these involves the freeing up of testosterone from SHBG. Another way that eurycoma works is by stimulating the Leydig cells of the testes to directly increase testosterone production. Research confirms that it can lower SHBG by about 30% and increase testosterone levels by almost 20%. It has also been shown to enhance muscle growth and strength greater than a placebo.
Test Score: Take 100–300 mg of eurycoma in the morning, 30–60 minutes before workouts and before bed. Cycle eurycoma for eight weeks, then take two to four weeks off before repeating.
›› Forskolin
Forskolin is the active component from the roots of the plant Coleus forskohlii. This herb has been commonly used for medicinal purposes in Ayurvedic medicine. You may be more familiar with this ingredient in fat-burner products. While forskolin does boost fat burning, it also boosts testosterone levels, especially free testosterone. These benefits are due to the herb’s ability to activate adenylate cyclase, an enzyme that increases intracellular levels of a compound called cAMP. The enzyme adenylate cyclase is also found in Leydig cells, where it plays a crucial role in the testosterone-stimulating pathway. A study from the University of Kansas found that young men given forskolin for 12 weeks not only lost more body fat, but also had significantly increased free testosterone levels compared to the placebo group.
Test Score: Look for Coleus forskohlii supplements standardized for approximately 20–50 mg of forskolin, and take this dosage two or three times per day.
›› Avena sativa
Avena sativa may sound like another name for an obscure herb, but it’s simply the scientific term for oats. But unlike the oatmeal that you eat for breakfast, Avena sativa extract provides high amounts of its active components, called avenocosides. These are saponins similar to those in tribulus and fenugreek. And as you would expect, they provide a testosterone-boosting effect.
Test Score: Look for products that supply about 100–300 mg of a 10:1 Avena sativa extract and take two or three times a day, with one dose about 30–60 minutes before workouts. Cycle Avena sativa for eight weeks, then take two to four weeks off before repeating.
›› Safed musli
Safed musli is a plant that grows wild in certain parts of India. Its roots have been used in Ayurvedic medicine for centuries. The active components in safed are saponins known as stigmasterol and hecogenin. Stigmasterol is very similar in structure to testosterone and is believed to bind to the receptors in the body that testosterone binds to, thereby causing a similar effect to testosterone. Hecogenin can be converted to compounds that are similar in structure to testosterone and have similar effects in the body.
Test Score: Look for products that provide about 200–400 mg of Safed musli extract and take two or three times per day. Cycle this supplement for eight weeks on and two to four weeks off.
›› Wild yam extract
South American wild yams have always been known for their libido and energy-boosting effects, which are due to a component in wild yams known as diosgenin. Diosgenin has a very similar structure to human testosterone and its precursors such as DHEA (dehydroepiandrosterone). In fact, diosgenin is extracted from wild yams and is used as a major source of DHEA supplements, and it was once the major source of numerous steroid drugs.
Test Score: Look for products that supply about 100–200 mg of wild yam extract and take two or three times daily, with one dose 30–60 minutes before workouts. Cycle it for eight weeks, then take two to four weeks off before repeating.
›› Smilax
This species of sarsaparilla is used to extract natural plant steroids, including sarsasapogenin, smilagenin, sitosterol, stigmasterol and pollinastanol. In the body, these compounds, similar to the diosgenin in wild yams, can be converted into compounds that resemble testosterone and act in a similar manner.
Test Score: Look for products that supply 200–400 mg of Smilax aristolochiaefolia and/or officinalis and take two or three times a day, with one dose 30–60 minutes before training. Cycle smilax for eight weeks, then take two to four weeks off before repeating.
›› Dioscorea deltoidea
This climbing plant that grows wild in Eastern Asia has been used for centuries to treat a number of illnesses. The roots of this plant contain diosgenin, similar to that in wild yams. The plant also contains saponins, similar to the saponins in tribulus.
Test Score: Take about 150–300 mg of Dioscorea deltoidea two or three times per day and follow an eight-week cycle.
›› Stinging nettle root
Stinging nettle root, or Urtica dioica, is a type of nettle that grows mainly in South America. It works to boost testosterone levels through a few different mechanisms. One way it works is by keeping testosterone free from SHBG. Stinging nettle root also helps to prevent the conversion of testosterone to dihydrotestosterone. While testosterone has anabolic effects in muscle cells, dihydrotestosterone has negative effects such as prostrate growth. Preventing this conversion means you have more of the anabolic testosterone available.
Test Score: Take 100–500 mg of stinging-nettle-root extract two or three times per day on an empty stomach. You do not need to cycle this supplement.
›› 6, 17 keto-etiocholeva-3-ol tetrahydropyranol
This supplement name just rolls right off the tongue (it’s so long we won’t even reprint it here). It’s categorized as an aromatase inhibitor. Aromatase is the enzyme that converts testosterone to estrogen in the body. By inhibiting this enzyme you lose less testosterone to estrogen.
You may know estrogen as a female hormone. Despite this, even the manliest man produces some estrogen in his system. High estrogen levels delivers a negative impact in men trying to increase testosterone, since estrogen signals the brain to decrease the release of hormones that boost testosterone production.
Research from Baylor University in Waco, Texas, confirms that subjects taking a supplement containing 6, 17 keto-etiocholeva-3-ol tetrahydropyranol for eight weeks increased total testosterone by almost 300% and free testosterone by over 600%.
Test Score: Look for supplements that provide about 50–100 mg of 6, 17 keto-etiocholeva-3-ol tetrahydropyranol and take with your final meal before bed. Take it for cycles lasting about eight weeks, and refrain from taking it for two to four weeks before starting another cycle.
›› 6-OXO (3,6,17-androstenetrione)
This innovative supplement is another effective aromatase inhibitor that helps to boost testosterone levels in men. Research has confirmed that men taking 600 mg of 6-OXO per day had a doubling of testosterone levels.
Test Score: Take 600 mg with your last meal at night and use it in six- to eight-week cycles, taking two to four weeks off between.
To know where you stand, you should regularly have your testosterone levels tested. if your levels are low, you can correct them by adding supplements and altering your diet and training.
Testing, Testing...
Testosterone used to be measured only from the blood, but today testosterone can be accurately tested with a simple saliva test. Companies such as Life-Flo and OptiMale offer a home saliva collection kit for as little as $10. You simply spit in the kit tube and mail your saliva sample to them. They test it for testosterone and send you the results. Saliva reflects the bioavailable testosterone in the bloodstream, so it’s a good indication of this key type of testosterone. In fact, some research shows that saliva gives a more accurate reading on the free testosterone than a blood test.
Regardless of your age, you should consider testing your levels to see how you rate. Even guys in their early 20s can have suppressed testosterone levels due to intense training. Taking a quick and easy home test can give you an indication of whether or not you need to be concerned about your testosterone. Here’s what you should look for with your results.
If your levels come back on the high side: Now you know that depressed testosterone is not a handicap for you. Record the number to remember it as a baseline for future reference. Test your levels at least every five years or at any point where you feel a drop in energy, strength or sex drive. You’ll have your initial baseline to compare it to so that you can identify any shifts.
If your levels come back very low: You need to get proactive about boosting your testosterone. If your levels are on the very low range or below the range, you may want to consider seeing an endocrinologist to correct the problem through hormone replacement therapy (HRT). Those with slightly lower levels or those opposed to taking pharmaceuticals should consider the supplements for boosting testosterone that are mentioned in this article.
If your levels come back somewhere in the midrange: You can still get a benefit by supplementing with effective testosterone boosters to get your levels up toward the higher end of the range.
If you decide to use testosterone-boosting supplements: You should retest your levels about four to six weeks into the supplement plan to confirm that the supplements you are using are working. If you’re not seeing an increase, consider changing the type of supplement or the brand.
