Boron is a chemical element and a mineral which was marketed as a T-booster since the 80s. This was based on studies made on post-menopausal women and men aged over 45. Even though boron was never classified as a vital micronutrient, the early studies showed an improvement in bone health, increased calcium, testosterone, vitamin D and estrogen levels.
Professional bodybuilders did not report any noticeable benefits while taking 3 mg a day but they found the 10 mg dose effective. Despite the results being somewhat variable, it seems that taking 10 mg of boron can increase testosterone levels in some people.
Magnesium and zinc
You will most likely find magnesium and zinc mixed in a popular supplement called “ZMA”. It was invented and promoted by Victor Conte as an effective testosterone booster for colleague football players. The three main ingredients of ZMA are zinc and magnesium and Vitamin B6. These three ingredients have been proven to help with natural testosterone production.
A study made in 1999 showed that ZMA intake increased muscle strength and testosterone levels in comparison to a placebo group which showed decreased testosterone levels. The results for this supplement offering benefits are mixed too and they have failed to show consistency.
Creatine has been shown to be one of the most effective supplements when it comes to building muscle strength and size because it boosts ATP production which is the cells’ main energy source and stimulates protein synthesis. It also has some additional characteristics which boost the anabolic processes in a direct and indirect manner.
Men who took creatine experienced a 50% increase in post-workout testosterone and GH levels. It is believed that this was caused by the increases in exercise capacity stimulated by creatine instead of any impact creatine might have had on testosterone production. The effect may be indirect, but testosterone and growth hormone levels can be increased nonetheless.
D-aspartic acid (DAA)
D-aspartic acid has been shown to increase testosterone in rats by increasing the luteinizing hormone(LH) which stimulates the Leydig cells in the testes to produce testosterone. It can also directly stimulate them to produce more testosterone. In a study done on humans, it was found that DAA reduced testosterone levels in men who had normal T levels, which makes DAA inefficient and counterproductive in healthy, young men. It most certainly has a positive impact on testosterone levels, however, it appears this only applies to men who have low T levels.
Vitamin D is an essential micronutrient when it comes to bone health and building bone mass. Keeping your bones healthy is just as important in bodybuilding since lifting heavy weights puts an enormous burden on your bones and tendons. Taking high Vitamin D doses will reduce joint and muscle pain in women who took aromatase inhibitors to treat breast cancer.
Bodybuilders who use steroids also use aromatase inhibitors (AI) to combat the conversion of the ever-increasing testosterone levels into estrogen. Obese men who had low T levels took a vitamin D dose of 3300 IU per day and experienced a “total testosterone” level increase of 25% and a “free testosterone” level increase of 20%, the latter parameter being much more important. It’s also been found that vitamin D increased the number of androgen receptors in the muscle cells.
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This plant, also called fenugreek, is very often added in testosterone-boosting supplements since numerous studies have shown its positive impact on overall sexual function, libido, and strength in athletes. It’s also been shown to trigger small T levels increase. TFG can slow down the breakdown of testosterone which will enable it to stay longer in the muscles and optimize muscle building. Its positive impact on arousal, libido and achieving orgasm are a lot more relevant that its mediocre effect on testosterone levels.