How to increase testosterone?

What is testosterone?

Testosterone is the most important male sex hormone. Testosterone is responsible both for the formation of secondary sexual characteristics in men and the level of sexual libido, and for the growth of muscle tissue and the burning of excess fat. Anabolic steroids, in fact, are synthetic testosterone.

There are many ways to increase testosterone levels in men - from special preparations to folk methods and powder intake of a number of herbs, vitamins and minerals for the natural and safe normalization of the production of this key sex hormone.

All about how to recognize and stop the drop in testosterone - the inconspicuous symptoms of lowering testosterone levels in men.

High level of danger of testosterone

It is important to remember that an excessively high level of testosterone can adversely affect your health - from the development of baldness and deterioration of the skin, leading to an increased risk of heart disease due to increased blood pressure and bad cholesterol level in the blood.

Before starting any medications to increase testosterone levels, FitSeven strongly recommends that a laboratory blood test be done to determine the current level of free testosterone. Among other things, knowing your numbers "before" will help you assess progress "after".

Normal testosterone level

To test the testosterone level, the free testosterone content in the blood is used. Free testosterone is a biological active form of the hormone, unrelated to blood plasma proteins. Such testosterone represents approximately 1-3% of the total level of the hormone in the body.

Blood for testosterone test is taken from the vein, preferably in the morning and after 10-12 hours after the last meal. However, it is important to understand that there are no unambiguous norms - the level of free testosterone can fluctuate significantly even within one day.

Age of the man Free testosterone( nmol / l) Free testosterone( pg / ml)
Less than 25 years 20 - 30 9.0 - 28
25 - 29 years 15 - 29 8.8 - 27
30 - 34 years 14 - 27 8.5 - 26
35 - 39 years 13 - 26 8.0 - 25
40 - 44 years 12 - 25 7.2 - 23
45 - 49 years 12 - 24 6.5 - 22
50 -54 years 12 - 24 6.0 - 20
55 - 59 years 12 - 24 5.6 - 19

Testosterone preparations

Before talking about drugs to increase testosterone levelsRon mention vitamins and minerals, the lack of which has a negative impact on testosterone. To maintain a normal testosterone level, a man needs to receive 10-15 mg of zinc, 400-420 mg of magnesium and 400-1000 IU of vitamin D. Daily

The lack of zinc in the diet is typical for urban residents( sources of zinc are different nuts, seafood, liver and brainsanimals), just as the lack of vitamin D in the winter season - to synthesize this vitamin should be in the sun at least 30-40 minutes a week.

Why does high protein in the diet depress testosterone? How to increase testosterone levels with nutrition?

Testosterone preparations

Strong evidence base as preparations for increasing testosterone levels have only anabolic steroids. However, they do not increase testosterone, but, in fact, replace it. In addition, steroids are strictly controlled and prescribed exclusively by a doctor.

On the market of OTC supplements and sports nutrition, hundreds of drugs are available to increase testosterone, but most of them are completely incapable of producing real results. Even the controversial evidence base is available only for the three following substances:

  • D-aspartic acid ( English D-Aspartic acid) is an amino acid that is contained in small doses in food. Studies show that the use of D-aspartic acid in the form of additives can increase the level of testosterone, prolactin and growth hormone( 1).The effective dosage is 2-3 g per day for several weeks.
  • Tribulus terrestris ( Latin Tríbulus terréstris) - used in Ayurveda and folk medicine as a means to increase libido and "male power".It is important to note that the recommended dosage( of the order of 1-3 grams per day) requires taking Tribulus in powder, and not at all in tablets, where it is contained in substantially smaller doses.
  • Long-leaved eurycoma or Malaysian ginseng( English Eurycoma longifolia) - used in traditional medicine as an aphrodisiac and potentiator, but has a controversial evidence base for exposure to testosterone. An effective dosage is considered to be 1-3 g per day, but most supplements contain significantly lower doses.


The sure evidence base for a positive effect on testosterone levels is vitamin D, zinc and magnesium( in case of deficiency).Of the hundreds of plant extracts, very few have been studied, and only a few have even a controversial evidence base in their ability to raise testosterone.

Scientific sources:

  1. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats, source
  2. d-Aspartic acid supplementation combined with 28 days of, muscle strength, and serum hormones associated with the hypothalamia-pituitary-gonadal axis in resistance-trained men, source
  3. Clinical study of Tribulus terrestris Oligozoospermia: A double blind study, source