Sameet Alam Khan - Online Coach and Nutritionist

Didascalia

Most men are obsessed with their testosterone levels and I get it. Testosterone impacts cognition, mood, libido, muscle mass, bone mineral density, and even the production of red blood cells. But before we start looking for testosterone boosting supplements, it is important to know what your actual levels are. Have you gotten blood work done? Were you testosterone levels low? If so, then you should ideally be doing something about it. Something like talking to your doctor. Not buying testosterone boosting supplements like Ashwaganda, Shilajit and ZMA. Let's look at these one by one. First up, Ashwaganda. Best known for its stress relieving and anti anxiety properties, it has also shown some promise in promoting sleep. But when it comes to testosterone, there is some data that shows positive results of around a 17% increase. (PMID: 30466985) However, the total number of studies and therefore the sample size is still quite small to come to a conclusion. Also, it's unclear if this increase was directly a result of ashwaganda or was it because of it's stress reducing ability. Next up Shilajit. A couple of studies report an increase in testosterone levels, but these studies were either done on infertile men or men around the age of 50. (PMID: 20078516, 26395129) It is still not certain if this increase would apply to healthy fertile men. And lastly, ZMA. Similar to vitamin D, Both zinc and magnesium supplement can only help improve testosterone levels when the low testosterone levels are linked to a zinc or magnesium deficiency. If you body has enough zinc and magnesium, taking more will not help.