Unfortunately, decreasing testosterone is a common side effect of aging in men that can lead to some significant changes in both appearance and how you feel. Thankfully, there are a variety of natural supplements available today that have demonstrated the ability to support healthy testosterone production.
How Do You Know if Your Testosterone Is Low?
The male hormone, testosterone is produced by the testicles and plays a key role in everything from weight to libido. Beginning at the age of 30, a man's testosterone will decrease by 1 percent each year, according to the Mayo Clinic. Symptoms of decreasing testosterone include: lack of focus, change in mood/depression, loss of muscle mass/weight gain, poor sleep, low sex drive, fatigue and hair loss. If you suspect that you may have low testosterone, speak to your doctor or primary care provider.
Six Supplements that may help to Support Healthy Testosterone Levels
If you're experiencing any of the aforementioned symptoms, it may be time to discuss your testosterone levels with your doctor. Through a simple blood test, your physician can determine if you're in fact experiencing a decrease of testosterone and the cause and determine the best way to treat it. Hormone replacement therapy is a popular option, but there also some naturopathic ways to boost low testosterone:
1. Tongkat Ali
-- Eurycoma longifolia
, or tongkat ali
is a plant also known as Malaysian ginseng that has been used for centuries to improve energy and libido while also increasing free testosterone, as demonstrated in a 2013 study
published in the Journal of the International Society of Sports Medicine
2. Vitamin D
-- Vitamin D
is an essential nutrient for the immune system and tissues. According to a 2011 study
published in the medical journal Hormone and metabolic research
, supplementation with vitamin D may also help increase testosterone levels. An adult male should make sure to get 600 IU/15 mcg each day until the age of 70 and then 800 IU/20 mcg per day after that.
is a type of mineral that is essential for adequate testosterone production. Men need to increase their zinc intake as they age to support this action. Adult males should be consuming 11 m of zinc daily, according to the ODS.
4. Maca Root
-- Native to Peru, maca root
) helps increase the amount of testosterone the body produces while helping inhibit estrogen production.
-- Branched chain amino acids, or BCAAs
are three essential amino acids -- leucine, isoleucine and valine that support healthy testosterone levels while also assisting in the development of strong, lean muscle mass, which can be lost as we age.
6. Horny Goat Weed
-- The name says it all. Horny goat weed
, or Epimedium grandiflorum
, can help combat low libido or sexual drive, which is a common side effect of testosterone deficiency.
Before taking any of the supplements listed above, consult with your doctor who can help plan a proper course of action once it has been determined that you have low testosterone levels.