Have you been considering testosterone boosting supplements? Like anything else, sometimes we need a little boost!
Keeping testosterone levels within a normal, healthy range is the best way to prevent unpleasant symptoms and side effects associated with low T.
Examples include increased body fat, unwanted weight gain, muscle mass loss, thinning hair, fatigue, and loss of sex drive and performance.
Knowing which testosterone boosting supplements for men are the best and safest, and what to look for, is a must for men over 40!
Here's what you need to know before you buy any supplement.
Find out how to boost testosterone levels as you age!
Quality Testosterone Boosting Supplements
Because dietary supplements aren't as tightly regulated as foods and drugs, it can be difficult to know which supplements are safe and effective.
Look for dietary supplements that are third-party tested for safety, quality, and purity, including all Fit Father Project supplements.
Choosing quality products means you know that what you're putting into your body is exactly what's listed on the supplement facts label.
Top-notch supplements don't contain fillers or other hidden ingredients.
Vitamin and Mineral Test-Boosting Supplements
Certain vitamins and minerals are natural testosterone boosters, as you don't have to worry about adverse reactions when taking them.
Examples of vitamins and minerals that optimize testosterone production in the body include:
Vitamin D3
Vitamin D is an essential nutrient many men don't get enough of.
Studies show that vitamin D deficiency, or not having enough vitamin D in your body, is associated with low testosterone levels.
So while vitamin D supplementation might not affect testosterone if you're already getting enough vitamin D, it can boost levels if you have vitamin D deficiency.
Studies show that nearly 40% of adults in the United States may be deficient in vitamin D.
Your doctor can let you know if vitamin D in your body, and testosterone levels, are low after reviewing the results of a simple blood test.
The recommended dietary allowance (RDA) for vitamin D for men is as follows:
- Ages 19-70: 15 micrograms per day
- Men over age 70: 20 micrograms per day
Examples of vitamin D-rich foods include fish, eggs, mushrooms, milk, fish oil, and vitamin D-fortified breakfast cereals.
Zinc
Zinc is an essential mineral that's crucial to maximizing testosterone production within your body.
Studies show that zinc balances testosterone and other hormones to enhance fertility in men, while zinc deficiency has a negative effect on testosterone concentration within the body.
Consuming plenty of zinc in your diet, from supplements, or both is crucial for optimal men's health.
The RDA for zinc in men of all ages is 11 milligrams per day
Zinc-rich foods include oysters, lean beef, crab, lobster, pork, chicken, yogurt, cheese, nuts, seeds, legumes, and zinc-fortified breakfast cereals.
Many multivitamin supplements for men contain zinc.
Magnesium
Like zinc, magnesium is another essential mineral your body needs regularly (in proper amounts) to optimize testosterone production.
Studies show that magnesium supplementation increases total and free testosterone levels in men, and high testosterone is more pronounced in men who exercise regularly vs. sedentary men.
Magnesium RDAs for men are as follows:
- Men ages 19-30: 400 milligrams per day
- Men over age 30: 420 milligrams per day
Examples of foods rich in magnesium include nuts, seeds, nut butter, legumes, potatoes, spinach, fortified breakfast cereals, rice, and yogurt.
Boron
Another mineral that's crucial to maintaining healthy amounts of testosterone in men is called boron.
Studies show that boron helps your body effectively utilize testosterone and vitamin D.
It also boosts magnesium absorption, which is another testosterone-boosting mineral.
While the Food and Nutrition Board hasn't established an RDA for boron, the World Health Organization reports that an acceptable, safe boron intake range for adults of all ages is 1-13 milligrams per day
Examples of boron-rich foods include fruit juice, fresh and dried fruits, avocados, nuts, nut butter, beans, broccoli, spinach, peas, and carrots.
Calcium
Like the other testosterone-boosting minerals mentioned, calcium is needed in recommended amounts to achieve maximum testosterone levels.
This essential mineral is also crucial for strong teeth and bones.
Studies show that training produces higher testosterone levels in athletes who supplement with calcium.
This in turn can enhance sports performance.
The RDA for calcium in men is:
- Men ages 19-70: 1,000 milligrams per day
- Men over age 70: 1,200 milligrams per day
Foods rich in calcium include milk, yogurt, cheese, cottage cheese, calcium-fortified orange juice, sardines, firm tofu, canned salmon, calcium-fortified breakfast cereal, frozen yogurt, and leafy greens.
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Herbal Testosterone-Boosting Supplements
Numerous herbs are also present in testosterone-boosting supplements for men. Examples include:
Shilajit
Shilajit is a mineral complex found primarily in rocks in the Himalayas and develops from the slow decomposition of certain plants.
Shilajit is a natural supplement often used in Ayurvedic medicine.
Studies show that this substance, when taken as a dietary supplement, can increase adenosine triphosphate (ATP) availability and testosterone in healthy men.
Researchers found that taking 500 milligrams of shilajit supplements daily also produces maximum muscle strength.
Fenugreek
Research shows that fenugreek extract also appears to promote anabolic (muscle building) effects in men and optimal testosterone production.
Additional studies show that taking 600 milligrams of a fenugreek supplement daily helps men maintain normal testosterone levels and improves libido in healthy men ages 25 to 52.
Ashwagandha
Ashwagandha is a herb often used in Ayurvedic medicine to optimize muscle strength and improve overall health and wellness.
Studies show that ashwagandha supplementation is associated with a 14.7% greater increase in testosterone compared with control study groups.
Numerous testosterone-boosting supplements contain ashwagandha as an ingredient.
Eurycoma Longifolia
Eurycoma Longifolia is a flowering plant native to Indochina and the Sumatra and Borneo islands. It's found in the Philippines too.
Studies show that supplementing with Eurycoma Longifolia can increase testosterone levels in men and, when combined with resistance training, improves peak power during exercise and sports performance.
Ginger
Ginger is a flowering plant originally from Asia. Studies show that taking a daily ginger supplement can increase sperm count, sperm motility, and testosterone levels in men. You can also flavor foods and drinks with ginger.
Test Booster RX (TBRX)
Rather than taking numerous different testosterone boosting supplements, consider The Fit Father Project's Test Booster RX (TBRX).
This effective, quality product contains the following test-boosting ingredients all in one supplement:
- Vitamin D3
- Zinc
- Magnesium
- Calcium
- Vitamin B6
- Boron
- Eurycoma Longifolia
- Ashwagandha
- Shilajit
As demonstrated from the research cited above, TBRX’s unique ingredient combination is backed by scientific research.
Medical professionals developed TBRX specifically for busy dads over 40, who struggle with low T and the side effects associated with it.
When choosing TBRX you can boost testosterone levels quickly, 100% naturally, and safely.
You'll feel, move, and look years younger! Additional benefits include:
- Improved sleep quality
- More energy
- Faster results from exercise
- Increased stamina
- Better energy
- Improved mood
- More self-confidence
- Increased libido
- Better mental focus
If you have a medical condition or take medications, check in with your doctor before taking any type of dietary supplement.
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Additional Ways to Boost Testosterone
In addition to taking testosterone boosting supplements for men, follow the healthy lifestyle tips below to optimize testosterone levels naturally and reduce your risk of low T:
Eat a Well-Balanced Diet
Eating a well-balanced diet enhances your body's natural testosterone-boosting ability for numerous reasons.
It helps you avoid nutritional deficiencies associated with low testosterone in men.
Eating healthy foods allows you to maintain a healthy weight, which gives you the best chance of producing high levels of testosterone levels without medical assistance.
- Fill half of your plate with leafy greens or other non-starchy vegetables.
- Fill one-fourth of each plate with fish, seafood, chicken, turkey, eggs, or other protein-rich foods.
- Fill the remainder of your plate with fiber-rich starches like corn, peas, beans, lentils, other legumes, sweet potatoes, brown rice, quinoa, oatmeal, or other whole grains.
- Add three servings of dairy foods or calcium-rich alternatives to your meal plan daily.
- Aim for two servings of fruit each day and add a nutritious fat to every meal. Examples include avocados, olives, nuts, seeds, nut butters, olive oil, other plant-based oils, and hummus.
Get Enough Sleep
Sleep deprivation can alter hormone levels, including testosterone levels, in men.
It also can increase your appetite and cravings for unhealthy foods.
Getting plenty of sleep each night is often as simple as setting a regular bedtime, sleeping in a cool, dark, quiet room, and getting at least 7-9 hours of sleep each night.
Avoid caffeine late in the day, don't drink alcohol before bed, and don't go to bed very hungry or too full.
Avoid viewing blue light from a phone, television, tablet, or computer screen, right before you go to sleep.
Try reading or taking a hot bath instead!
Exercise Regularly
Studies show that getting regular exercise is a natural testosterone-boosting activity.
To achieve the best results, combine cardiovascular exercise with weight lifting or another strength-training workout.
Mix in high-intensity interval training (HIIT) periodically and change up your workouts often.
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Minimize Stress Levels
Chronic stress can negatively affect hormone balance, putting you at risk of low testosterone and other hormone problems.
In addition to taking testosterone boosting supplements for men, keep stress levels at bay whenever possible.
Consider relaxation techniques, stretching, yoga, tai chi, meditation, massage, hiking outdoors, and periodic vacations.
Lighten up a busy schedule by saying no to excessive extra-curricular activities.
Make time to spend with friends and family, and schedule relaxation sessions into your everyday routine.
Avoid Smoking, Alcohol, and Drug Use
You probably already know that smoking, excessive alcohol, and drug use is unhealthy and can increase your risk of accidents, cancer, heart problems, and other chronic diseases.
What you may not realize, however, is that drug and alcohol abuse is linked with low testosterone levels.
Break unhealthy lifestyle habits on your own if you can, see your doctor or counselor for help, or try in-person or online support groups.
Eat Testosterone-Boosting Foods
Include testosterone-boosting foods in your diet on a regular basis to reduce your risk of developing low T.
Examples include pomegranate, oysters, fortified plant milk, leafy green vegetables, extra-virgin olive oil, fish oil, fatty fish (salmon, tuna, etc.), and onions.
Avoid highly processed foods, sweet treats, sugary drinks, fast food, fried food, and alcohol whenever possible.
See Your Doctor Regularly
Despite your best efforts, low testosterone can still occur with aging in men.
For this reason, see your doctor for routine checkups or if you suspect you have low T because of fatigue, muscle loss, unplanned weight gain, thinning hair, erectile dysfunction, or low sex drive.
Blood test results determine if testosterone levels are low enough to warrant hormone replacement therapy (HRT).
HRT is a type of medical treatment that gets testosterone levels back into a normal, healthy range if test-boosting supplements and lifestyle changes haven't worked.
You might try injections, implantable pellets, gels, gum and cheek putty, patches, or nasal-delivered testosterone during HRT.
Maintain a Healthy Weight
Maintaining a healthy weight is crucial to optimize testosterone levels, reduce your risk of chronic diseases, boost energy, and help you gain confidence.
In addition to taking testosterone boosting supplements for men, consider joining the Fit Father Project healthy living program designed for busy dads over 40.
When you sign up you receive custom meal plans, nutritious menus, fat-burning, and muscle-building workouts, recipes, weekly newsletters, online health coaching support, and much more!
Try the Fit Father Project 30X (FF30X) weight loss program for men or sign up for a free meal plan and workout in addition to taking testosterone boosting supplements.
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After age 30, your Testosterone levels start declining. Add in some stress and a “less than perfect” diet… everything gets worse fast. You feel tired all the time. It’s hard to lose fat. It feels like you lost your edge. That’s the sad story that happens to most guys 40+. But now, it doesn’t have to be that way for you….
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Which Supplements Should You Take?
Always check in with your doctor before taking testosterone boosting supplements.
Common supplements for men over 40 include multivitamins, immune boosting supplements, omega-3 fatty acids, probiotics supplements, and of course testosterone boosting supplements!
Give them a try today!
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on testosterone boosting supplements.
