What Are Testosterone Boosters and Do They Really Work?
Emma Horne Jump to:
- What Causes Men's Testosterone to Fall?
- How Do I Know If My Testosterone Is Low?
- What Is Normal Testosterone by Age?
- What Are Testosterone Boosters?
- Do Any Testosterone Boosters Work?
- What Do Testosterone Booster Do Sexually?
- The Side Effects of Taking Testosterone Boosters
- Should Men Take Testosterone?
- How Can a Man Increase Testosterone?
- What Food Kills Testosterone?
- The Best Foods for Boosting Testosterone
- Testosterone Booster Supplements
- Does Masturbating Reduce Testosterone?
Receding hairline, a set of love handles and the sex drive of an overripe avocado?
If any of these conditions sound familiar, have you considered that your troubles aren’t just a natural consequence of ageing, but are instead caused by dwindling testosterone? A solid supply of T is integral to practically every physical aspect of your body – muscle, sex drive, bone strength, heart health, memory and even penis size – so when your levels plummet, it has some pretty undesirable effects on your health.
But there are ways to turn the tide on your T. Testosterone boosters can be found in safe, legal places, like your local chemist or hormone therapy clinics. They aren’t miracle cures and won't ward off Father Time forever, but they can help to keep your levels buoyant (and, hopefully, your penis standing to attention) for years to come.
Along with testosterone boosters, there are plenty of natural ways to pep up your T-levels with diet, exercise and other lifestyle changes. So, if you're on the wrong side of 30, losing strength in the gym, struggling to focus at work and have all the energy of a scatter cushion, keep reading. Our expert advice will see you right.
Where to Buy Testosterone Boosters
NUMAN Testosterone Pro
£16 at Amazon£16 at AmazonRead moreBulk Dominate™
£26 at bulk.com£26 at bulk.comRead moreMyprotein Tribulus Terrestris Capsules
£12 at MyProtein£12 at MyProteinRead moreD Aspartic Acid Capsules 750mg
£17 at bulk.com£17 at bulk.comRead moreMyvitamins Vitamin D3 Softgels
£8 at MyProtein£8 at MyProteinRead more
What Causes Men's Testosterone to Fall?
Although testosterone is vital, falling testosterone levels aren't necessarily something to worry about – they're as natural as finding a grey hair or two. Men in their thirties can expect to experience a one to 2% drop in their T-levels each a year, according to the NHS, and these kinds of numbers are unlikely to cause any problems by themselves.
Falling T-levels that can't be put down to biology? Often, they can be traced back to lifestyle or mental health issues. If you're experiencing symptoms of low testosterone, such as erectile dysfunction or a loss of libido, it may be worth speaking to your doctor about other causes, such as stress, depression and anxiety.
If lifestyle or psychological problems aren't responsible for your falling T, another possible cause is hypogonadism, which describes when the testes produce few or no hormones. Men can be born with hypogonadism, or it can develop later in life due to injury or infection.
Left unchecked, low T-levels can weaken your bones, potentially causing osteoporosis. Worryingly, a study published in the Journal of Clinical Endocrinology and Metabolism has linked low testosterone to an increased risk of death. So if you're experiencing symptoms, don't suffer in silence – get checked out.
How Do I Know If My Testosterone Is Low?
Symptoms of low testosterone levels can vary, particularly by age. According to the NHS, symptoms may include: "Fatigue, lethargy, depression, anxiety, irritability, low libido, erectile dysfunction, reduced exercise tolerance and strength, excessive sweating and night sweats, poor concentration or memory, or needing to shave less often."
If you are experiencing any of these symptoms, the NHS notes that there may be other causes. In which case, testosterone supplements or testosterone replacement therapy may not resolve them. If you are unsure, a blood test can identify if your testosterone is low.
What Is Normal Testosterone by Age?
Testosterone levels are measured through blood tests, and in the UK, measured in nanomoles per litre (nmol/l). For men, a "normal" adult reading falls anywhere upwards of 0.30 nmol/l, with the optimal range above 0.45 nmol/l.
From the age of 30 onwards, your T-levels start to decline at a rate of 1% each year. "Most men still maintain a normal level of testosterone throughout their lives, experience no symptoms, and this is why you see men who can father children well into their eighties," says Dr Luke Pratsides, lead GP at Numan.
"However, for some men, their testosterone may drop below the lower limit or around the lower limit of the range," he continues. "This is when they can start experiencing symptoms like diminished sex drive, erectile dysfunction, subfertility, low stamina, muscle atrophy, decreased energy and lower mood."
What Are Testosterone Boosters?
NUMAN Testosterone Pro
NUMAN Testosterone Pro
Now 16% Off£16 at AmazonTestosterone boosters is a catch-all term given to a range of supplements that increase levels of testosterone. There are a number of options, depending on how severe the drop. If your testosterone levels need a gentle lift, herbal blends and products like Tribulus Terrestris (TT) can be bought in places like Holland & Barrett or Amazon.
If your symptoms are severe, there are other legal options to consider – like DHEA, a precursor steroid hormone available on prescription in the UK. It must be taken under supervision, though, because high doses can cause mood changes and aggression – roid rage, in other words – along with other unwanted symptoms of excessive testosterone. Other medications available from a specialist include Clomifene and HCG.
Do Any Testosterone Boosters Work?
Bulk Dominate™
Bulk Dominate™
Now 35% Off£26 at bulk.comIf they're legit, and your T-levels are genuinely low, then yes. "I have seen them work for people," says GP and hormonal therapy expert at Omniya London, Dr Sohere Roked. "I think sometimes people feel that it's not a good thing to do or they're just wasting their time taking them, but I have seen people who combine that with a good diet and exercise and have noticed a change in their physique, their energy, their mood and the sort of things that testosterone would naturally help."
There's science behind testosterone boosters, too. Researchers from the Shanghai University of Sport monitored 15 male boxers during three weeks of high-intensity training and three weeks of high-volume training sessions, separated by four weeks of rest. Half the group were given 1250mg TT. Those taking the extracts significantly alleviated muscle damage and boosted their anaerobic performance.
What Do Testosterone Booster Do Sexually?
Testosterone boosters can improve your between-the-sheets action – cranking up your sex drive, energy levels, and making it easier to maintain an erection – but only if your T-levels are low. Boosting your testosterone levels excessively can cause unwanted (and even harmful) side effects – think: shrinking testicles, breast development, and a drop in sperm count (so, potentially infertility). It can even lead to erectile dysfunction.
"If you are struggling to get aroused or gain or maintain an erection, don't just assume that it's due to low testosterone levels," Sonia Khan, lead pharmacist at Medicine Direct. "Everyday factors can also play a part in a low libido, such as alcohol, stress, depression, exhaustion and illness. It's important to speak to an impartial medical professional about why you may have a low sex drive."
The Side Effects of Taking Testosterone Boosters
Before taking any supplements, you need to determine whether low testosterone is actually the root cause of your symptoms. Taking something that you don't need could potentially cause irreversible issues – so for that reason, steroid hormones like DHEA should never be prescribed without blood tests. Roked also recommends regular blood monitoring to make sure you're taking the correct dosage.
The biggest problem with artificially hiking up your T-levels? Testosterone boosters can shut off your natural production and permanently lower your sperm count. They may also leave you open to unwanted side effects like acne, male pattern baldness, mood swings and aggressive behaviour. To give yourself the best possible chance of avoiding these side effects, always see an expert before buying testosterone boosters.
"I see people who've been doing things in the gym and they've never been told that it can shut off your own production and it can also irreversibly lower your sperm count," says Roked. "These are all quite serious issues that – even though they may be rare – if it happened to you it would cause a big impact on your life, so it's always best to do things with a specialist, but also for anyone it's not a great idea to take things that aren't needed."
While steroids like DHEA can boost testosterone, if they're used in the wrong dosages or by people who don't need them, they can raise T-levels far beyond the normal (and safe) range. According to Dr. Emil Hodzovic, a competitive bodybuilder and doctor with Medichecks, steroids come with "a set of risks, including liver damage, hormone imbalance, high blood pressure, and a higher risk of a stroke or heart attack".
Should Men Take Testosterone?
Cranking up your T-levels with testosterone boosters without taking care of your basic health and well-being is running before you can walk. In other words, if you haven't put the foundations in place, it's utterly pointless – and potentially harmful to your health.
"Poor lifestyle can mimic the symptoms of low testosterone and can actually cause low testosterone as well," says Hodzovic. "The main culprits include lack of sleep, excessive stress, too little or too much exercise and too little or too much body fat.
"Getting healthy and active and eating a balanced nutritious diet along with enough sleep are the most important things to do. Taking testosterone boosters without addressing these basics is likely going to have minimal effect even if testosterone levels are low."
How Can a Man Increase Testosterone?
Filling up on zinc and omega-3 fatty acids will naturally help to boost your T-levels, says Roked. If you're looking to boost your testosterone through your diet, try adding these 10 testosterone-boosting foods to your shopping list – or if you're deficient, pop a supp.
Switched up your diet and lifestyle and still haven't seen any improvements? It's time to consult an expert. Remember, "it's not really going to work if you're taking loads of stuff, but not looking after the basics," says Roked. So, be honest with yourself.
What Food Kills Testosterone?
Before you invest in testosterone boosters, clear out your fridge. "Some foods promote oestrogen type hormones – the predominate sex hormone in females – in the body either directly or by converting testosterone to oestrogens," says Dr Pratsides. "The more circulating oestrogen, the lower the testosterone production."
The most prominent culprit? Refined carbohydrates and sugars, so go easy on the junk food to protect your T-levels. "Overconsumption of high fat, processed and high sugar food can lead to increased deposition of fat in the abdominal region," says Dr Pratsides. "This belly fat secretes an enzyme called aromatase that converts testosterone into oestrogen."
Overconsumption of high fat, processed and high sugar food can lead to increased deposition of fat in the abdominal region. This belly fat secretes an enzyme called aromatase that converts testosterone into oestrogen.
Some – admittedly weak – evidence suggests that soy-based products lower testosterone, he adds, since they contain chemicals called phytoestrogens. These plant substances mimic the effects of oestrogen, so if you're following a plant-based diet, it could be worth limiting your intake of tofu, tempeh, and soya milk to see whether symptoms improve.
It's worth mentioning that alcohol tanks your T-levels, too. "Ethanol lowers the amount of NAD+, a coenzyme responsible for testosterone production in the liver and testes," says Dr Pratsides. "Chronic heavy alcohol consumption promotes the production of oestrogen and cortisol hormones – both can lower testosterone."
Don't sweat the occasional beer, just watch your long-term intake. "Men who drink large quantities of alcohol over prolonged periods of time may find that their testosterone levels decrease," says Khan, adding that – along with desserts and pastries – "consuming lots of dairy and an insufficient amount of dark green vegetables can also exacerbate the issue."
The Best Foods for Boosting Testosterone
We've already discussed how a man's T levels will dwindle with age, but you can encourage the body to produce more by making some simple changes to your diet. Give these 7 nutrient-rich foods a go for a start.
- Oily fish, like salmon, tuna and sardines are good sources of zinc, vitamin D and protein, which are all nutrients that are important for maintaining healthy testosterone levels.
- Ginger – A 2012 study found that taking a daily ginger supplement for 3 months increased testosterone levels by 17.7% in a group of 75 adult men with fertility issues.
- Eggs – “The yolk’s cholesterol is the precursor for testosterone,” says clinical nutritionist Kim Pearson.
- Dark, leafy greens, like kale are an excellent source of micronutrients, including magnesium, which is a critical mineral for maintaining optimal testosterone levels.
- Extra virgin olive oil – A 2013 study found that men were able to boost their testosterone levels by consuming extra virgin olive oil over the course of three weeks.
- Berries, cherries, and pomegranates – The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice.
- Red meat – Beef liver is a brilliant source of vitamin D while zinc, an essential nutrient during puberty, is found in abundance in ground beef and chuck roast.
Testosterone Booster Supplements
Not sure where to begin with T-boosting supps? We've scoured the most prominent scientific journals to find out which testosterone boosters you can trust.
Tribulus Terrestris
Myprotein Tribulus Terrestris Capsules
Myprotein Tribulus Terrestris Capsules
£12 at MyProteinWe've already mentioned TT's performance-enhancing benefits, but the supp can also have an impact on sexual function. While most studies have been conducted on animals, the results are promising. When sexually sluggish male albino rats were given extracts of TT, their "mount frequency, intromission frequency, and penile erection index" increased, researchers found. Who said romance was dead?
D-Aspartic Acid
D Aspartic Acid Capsules 750mg
D Aspartic Acid Capsules 750mg
£17 at bulk.comD-Aspartic acid is a natural amino acid involved in the synthesis and release of testosterone. In one study, men with impaired sperm production took D-Aspartic acid for 90 days. At the end of the trial, their sperm count had more than doubled from 8.2 million sperm per ml to 16.5 million sperm per ml.
If you have normal testosterone levels and are looking for strength-gaining boost, D-Aspartic acid use may be less fruitful. In a study published in Nutrition Research, men who resistance trained four times a week saw no difference in their body composition and muscle strength compared to the control group.
Vitamin D
Myvitamins Vitamin D3 Softgels
Myvitamins Vitamin D3 Softgels
£8 at MyProteinMost people are aware that a lack of vitamin D can cause bones to become soft and weak, but the sunshine vitamin has also been linked to low levels of testosterone. In a University of Graz study, when healthy overweight men were given vitamin D supplements daily for one year, their testosterone levels increased. So if you can't get your vit D from exposure to the sun, consider the benefits of supplements.
Magnesium
Wild Nutrition Food-Grown Magnesium
Wild Nutrition Food-Grown Magnesium
Now 23% Off£18 at wildnutrition.comSimilar to vitamin D, magnesium deficiency has been closely associated with low testosterone levels. In a study of taekwondo athletes and sedentary men, supplementing with magnesium increased testosterone levels in both groups. The increases were higher in the athletes, which suggests that magnesium boost testosterone in men with normal levels.
DHEA
If you've been paying attention, you'll know we've already mentioned DHEA. For anyone who has been messing around at the back, it's a prescription-only precursor steroid hormone. Studies suggest that DHEA is an effective testosterone booster. In a study published in the European Journal of Applied Physiology, it elevated testosterone levels in middle-aged men – and prevented it from declining during HIIT workouts.
Does Masturbating Reduce Testosterone?
Most of you will be relieved to find out that no, masturbating does not reduce your testosterone levels. "It's a myth that masturbation decreases testosterone," says Khan. "No conclusive evidence has actually produced any solid evidence to show any direct link between testosterone and masturbation. Some studies have suggested that masturbation can have a short-term effect of lowering testosterone levels, but some have also suggested the exact opposite."
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