Are you showing up at the gym every day but still not seeing the results you want?
If you want to see a difference in your muscle mass, you need a testosterone booster. Testosterone is known to be the primary anabolic, meaning a muscle building, compound in the body. It promotes muscle mass and strength as well as mass, density and strength in the bones.
Since testosterone levels decline in men as they age, many men will need testosterone boosters. Maximizing the amount of testosterone your body produces will be beneficial whether you're in your twenties and want to build muscle or you're in your forties and want more strength and endurance.
Fight the decline in testosterone levels with testosterone boosters. Read on for the best testosterone boosting ideas for muscle growth.
Best Testosterone Boosting Ingredients For Muscle Growth
Products that are not chemically or pharmacologically related to testosterone are legal to assist with boosting testosterone naturally. Many herbs and minerals work to boost testosterone naturally. To produce more testosterone in your body and grow more muscle mass, try the following test boosting ingredients:
ZMA is a vitamin-mineral combination of zinc, magnesium, and vitamin B6. Since the majority of people's diets are low in zinc and magnesium, a ZMA supplement may be a good idea for overall health.
While this combination won't exactly boost your testosterone level, it will work to eliminate a micronutrient deficiency that suppresses testosterone production. This supplement works if you are actually deficient in zinc.
Zinc and magnesium affect over 500 metabolic reactions in the body. Vitamin B6 is crucial to muscle protein synthesis.
A recommended dosage for ZMA is 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6. This supplement is best taken about an hour before bed.
Avena sativa sounds fancy, but it is the scientific name for oats. The supplement is an extract from oats that contains avenacoside, an active component known to boost testosterone.
It releases bound testosterone and increases the free testosterone in your body. As a result, you'll see more muscle growth.
Look for products with a 10 to 1 ratio of Avena sativa extract. You'll want to take 100-300 mg per day. Split it up over 2 to 3 doses during the day.
After taking this supplement for about eight weeks, take a few weeks off from it.
Tribulus can naturally increase testosterone directly, increasing certain hormones that promote testosterone production.
This supplement is also known to increase endurance and sexual performance in addition to increased muscular development and strength.
Aim for about 200 to 750 mg of Tribulus Terrestris per day. Look for the products that have about 20 percent protodioscin.
Dehydroepiandrosterone (DHEA) is a precursor that the body can convert to testosterone, supporting natural testosterone production. Like testosterone, DHEA production declines as you age and can result in loss of muscle mass.
Younger men will likely have plenty of DHEA production naturally. If you are over 30 years old and looking to gain more muscle mass, consider taking DHEA to naturally boost your testosterone. It is recommended to take about 25 to 50 mg of this supplement per day.
Testogen is a natural testosterone boosting supplement that works to promote fat loss and muscle growth. This product contains a variety of natural ingredients, including Tribulus Terestris, that are all proven to promote the body's access to free testosterone. These ingredients also encourage the production of more natural testosterone at any age.
EPA and DHA
EPA and DHA are essential fats that aid in producing testosterone. These fatty acids can be found in fish oil and flaxseed oil. In addition to boosting testosterone production, essential fats can have anti-inflammatory effects and promote cell membrane health.
Aim to get about 3 to 5 grams of essential fats per day to promote testosterone production.
Fenugreek is an herb that allows your body to balance and regulate testosterone. When fenugreek passes through your liver, its plant chemicals help increase your body's free testosterone. Your body uses free testosterone for muscle growth.
You can take between 500 and 2000 mg of fenugreek per day. Balance this herb with Tribulus Terrestris for a bigger impact. Don't take in more than 2000 mg per day of this combination.
This herb comes from the root of the Coleus forskolin plant. It is commonly used for medicinal purposes and as a fat burner. But it is also known to be a testosterone booster.
Forskolin activates an enzyme that increases levels of cyclic adenosine monophosphate. This helps regulate energy systems and stimulate testosterone production.
Take about 20 to 50 mg two to three times per day, taking no more than 150 mg of forskolin per day.
Estrogen keeps the male body functioning properly. But when there is an increase in estrogen and a decrease in testosterone, it can create problems and lead to weight gain. You may want to consider taking estrogen blockers to get your hormone balance back in check.
Wild nettle root is a natural estrogen blocker that can regulation production of the hormones. Chrysin is a flavonoid that can block estrogen and increase testosterone. Take 200 to 600 mg of chrysin at night with a meal.
Creatine is a compound that can assist in building muscle mass and increasing strength. Another supplement to try is glutamine, an essential amino acid that is found in muscle tissue. Protein supplements are especially helpful in combat with the high-carb tendencies in the average diet today.
Changes to Your Lifestyle
There are plenty of ways you can boost testosterone without taking herbs and minerals. Many simple tweaks to your daily routine can aid producing more of the muscle growth hormone.
Eating a balanced diet of cruciferous vegetables, healthy fats and protein are crucial to increasing testosterone production. Other factors include getting enough regular sleep every night, reducing stress and relaxing more, even having more sex is known to increase testosterone.
You spend all that time in the gym and you want your muscles to show for it. There are plenty of testosterone boosters out there, but all of the products can be overwhelming. Check out our reviews for the best testosterone boosters, many of which include ingredients listed here.
Have questions about boosting testosterone? Contact us!