Once a man reaches the age of thirty, the testosterone produced by his body starts to reduce by about 1% per year. The NHS refers to the low level reached by some men in their forties and fifties as ‘the male menopause’ because it’s linked to depression, low sex-drive and erectile dysfunction.
Having enough testosterone can provide all sorts of benefits including weight-loss, sperm production and building muscle mass. Eating the right foods can have a significant impact on how fast testosterone decreases and can even raise these levels. Natural testosterone boosters are an excellent way to boost testosterone building and promoting substances in our diet.
Now, testosterone boosters have become more advanced and often include a complex blend of natural substances included for several different functions. In this list, you will find the best natural testosterone boosting supplements that provide your body with everything it needs to produce testosterone, substances to promote its production and some even have compounds that can block the breakdown of testosterone.
What is testosterone?
Testosterone is a hormone found in men and women, it’s mainly made in testicles and ovaries, but women produce a much smaller amount than men. In men, it has numerous important roles, including boosting bone mass, increasing strength and supporting the production of red blood cells and sperm. Exactly how it works and how much a man requires to be healthy isn’t fully understood. There is more understanding of what it does and why it’s important, than how it works.
Men and women can each have a wide range of levels of testosterone, and the ‘normal’ level appears to be broadly different from person to person. A blood test will tell you how much testosterone is in your blood but only how you feel and any symptoms you experience will be able to tell you whether you have enough or not.
Common symptoms of low testosterone in men are:
- Low sex drive
- Difficulty maintaining an erection
- Patchy or thin body and beard hair
- Low muscle mass
- Long bouts of fatigue
- Depression and anxiety
You may also be interested to read my article called Is testosterone important for beard growth?
Do testosterone boosters really work?
Most testosterone boosters are designed by nutritionists based on the latest research. As a result, they include ingredients that either increase the amount of testosterone in your blood or improve the symptoms of low testosterone.
However, the effect will depend mainly on your body chemistry, health and body type. So you may find that some products suit you better than others, to increase the chance that a testosterone booster will work for you look for those that have been designed based on scientific evidence and have a broad range of beneficial botanicals, vitamins and minerals.
Another factor that can affect how well a testosterone booster works is how well your body can absorb it. The best supplements will use wholefood ingredients or special preparations to allow the active substances to pass into your blood more effectively.
What are the most common natural testosterone boosting ingredients?
- D-aspartic acid – This is an amino acid that promotes hormone production. It improves the release of hormones that increase the production of testosterone.
- Vitamin D – This vitamin has strong links to good levels of testosterone production, and vitamin D deficiency is thought to contribute to low levels of testosterone in the UK.
- Fenugreek – studies have shown that men supplementing with fenugreek showed an increase in testosterone levels.
- Saw palmetto -This is a variety of palm that inhibits the conversion of testosterone to dihydrotestosterone. It is often used to as a natural testosterone booster and its also proven effective at reducing hair loss in men.
- Ginger– Studies with rats have shown encouraging increases in testosterone levels after regular consumption of ginger.
- Zinc – Studies have found that the level of zinc in men’s diets is directly linked to their levels of testosterone. Men who are deficient in zinc are likely to have symptoms of low testosterone.
- Ashwagandha – Studies with ashwagandha showed an increase in sperm production, fertility and a 10-22% increase in testosterone levels.
- Mucuna pruriens – This is a bean know for its incredible mood-boosting benefits and contains high levels of L-dopa, which can increase dopamine and consequently raise your levels of testosterone.
Which foods decrease testosterone?
Diet and supplementation is the key to boosting testosterone, but it also plays a role in reducing it. Several foods have been found to lower the amount of testosterone in your body dramatically. They include; soy products, polyunsaturated fats like those in vegetable oils, flaxseeds, and some types of nuts.
If you follow a vegan diet, you will likely consume large amounts of some of these daily. If you are, it may be worth looking for a testosterone booster with ingredients that block these foods from reducing the testosterone levels.
What else can I do to boost my testosterone levels
As well as eating right and using supplements, some other useful strategies may help:
Regular resistance training- Short bursts of strenuous activity like this result in quick increases in testosterone. As you build muscle, it’s likely that the effects may become longer-lasting.
Reduce stress – High levels of prolonged stress has been linked to low testosterone, so finding ways to reduce stress and increase relaxation will provide numerous general benefits, including helping your testosterone production.
Getting enough sleep- although this is easier said than done, a good nights sleep is a great way to allow your body to create enough testosterone.
Are there side effects or downsides to boosting testosterone?
Natural testosterone boosting supplements are likely to have fewer side effects than supplementing with actual testosterone. Testosterone gels were found to cause an increase in heart problems in older men.
The natural substances mentioned here are all generally well tolerated with occasional minor side effects, including headaches and nausea. Because each of the supplements listed here includes a range of ingredients, it’s essential to look carefully for anything you may be allergic too.
Too much testosterone could also cause issues in itself. Paradoxically many of the symptoms of excess testosterone are simar to those of low testosterone and include erectile dysfunction and shrinking testicles.
If you experience any side-effects or are concerned that your testosterone levels are too high or too low, stop taking the supplement and talk to your doctor.
The best natural testosterone boosting supplements available in the UK
According to our experience and rigorous selection criteria, we’ve carefully selected the best nootropic supplements available in the UK.
1. T+ from Performance Lab
This is a potent supplement designed to boost the production of testosterone at every stage. It also allows it to stay in your body for longer by fighting the substances that are known to deactivate it. It’s aimed at men who want to boost testosterone levels and increase muscle mass, fortitude and focus.
At the heart of each serving is 300mg of KSM-66 Ashwagandha, which is a specially prepared type of ashwagandha for increased absorption and effect. As well as that it has an incredible range of more than ten beneficial natural ingredients, including vitamin D, zinc, D-aspartic acid and mucuna pruriens extract.
All the ingredients have been carefully sourced and come with cofactors to make them absorb quickly into your body. In a bottle, you get 60 capsules, which is a 30 day supply if you take the recommended daily amount of 2 a day.
To find out what I thought when I took them for thirty days, read; Performance Lab’s Ashwagandha Testosterone Booster Men Review.
- Made with highly bioavailable ingredients
- Specially designed to enhance testosterone production at every stage
- Suitable for vegetarians
- Certified organic
- Free from allergens, banned substances, soy, synthetic additives, caffeine and gluten.
- Manufactured to GMP standards
- The price might be beyond some budgets.
- It’s not suitable for vegans
2. G&G Saw Palmetto and Zinc
This saw palmetto and zinc supplement is certified organic and contains a small number of active ingredients known for their role in increasing testosterone production. One tub holds 120 capsules, and the recommended daily serving is one per day, so this lasts you for four months.
This blend has been created to help you return to a healthy level of testosterone and to reduce hair loss. Many testosterone supplements result in more hair loss because of the higher levels of DHT but saw palmetto prevent testosterone from becoming DHT resulting in better hair growth.
G&G vitamins have played a leading role in the UK supplement industry since the sixties. All their products are naturally sourced and formulated based on the latest evidence provided by nutritional scientists. These capsules are free from gluten, lactose, artificial preservatives or colourings. If you’re looking for a simple supplement that doesn’t make outlandish claims, just gets the job done. Then this is the one you’re looking for.
- Certified organic
- Suitable for vegans and vegetarians
- Made in the UK
- 150mg saw palmetto extract
- 200mg saw palmetto berries
- 15mg of elemental zinc per serving
- It provides just a single source of fibre.
3. TESTOMAX from Nutravita
This is an excellent value supplement with over 13 active ingredients to help your body maintain enough testosterone. It includes zinc, maca root extract, fenugreek, ginseng & vitamin D3, A, K2, B5.
In a bottle, you get 120 capsules, and if you take the recommended serving of two per day, they will last you for two months. If you want a wide range of powerful natural ingredients on a budget, this is an effective option.
- Suitable for vegans
- Great value
- 15mg zinc per serving
- 600mg D-aspartic acid per serving
- Organic ingredients
- No GMO
- No binders or fillers
- Doesn’t contain ashwagandha
4. Male Synergy from InSynergy
Although not quite as powerful as the T+ from Performance Lab, Male Synergy is an excellent natural testosterone booster packed with potent ingredients. It contains 249mg of a 2.5% ashwagandha extract alongside zinc, mucuna pruriens, Korean red ginseng extract, black pepper extract, D-aspartic acid and several other useful substances.
Not only is this a powerful, plant-based supplement, but if you buy it and don’t feel any different InSynergy will give you your money back.
Every ingredient is scientifically backed as having a crucial role in testosterone production, and the latest research has been used to ensure that the exact correct amount is provided. In one bottle you get 90 capsules which is a 30 day supply of the recommended daily amount of 3 capsules
- 100% natural
- 15mg zinc per serving
- 249mg 2.5% ashwagandha extract per serving
- 1329mg D-aspartic acid per serving
- Organic ingredients
- Formulated in a GMP certified lab
- It’s not clear if it’s suitable for vegans
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Frequently Asked Questions
What are the best natural testosterone boosters?
The best natural testosterone boosting substances are ashwagandha, saw palmetto and zinc. An excellent place to start is an all in one T booster like the T+ from Performance Lab. It provides support for every stage of testosterone production in your body.
Do any testosterone boosters really work?
There are lots of studies that have found some natural substances that are effective at increasing testosterone levels. For example, ashwagandha was found to boost testosterone by up to 17%. T+ from Performance Lab provides 300mg of the super potent KSM-66 ashwagandha preparation.
What is the best testosterone booster UK?
The best testosterone booster available in the UK is T+ from Performance Lab. It is a potent supplement that supports the production of testosterone at every stage. It also allows it to stay in your body for longer by fighting the substances that are known to deactivate it. It’s aimed at men who want to boost testosterone levels and increase muscle mass, endurance and focus.
What foods destroy testosterone?
Foods that can reduce your testosterone levels include; soy products, polyunsaturated fats like those in vegetable oils, flaxseeds, and some types of nuts. If you follow a vegan diet, you will likely consume large amounts of some of these daily. If you are, it may be worth looking for a testosterone booster with ingredients that block these foods from reducing the testosterone levels.