If you’ve identified suboptimal testosterone levels, you may not want to jump right to hormonal replacement therapies (also known as TRT; testosterone replacement therapy). TRT is very effective for andropause symptoms (ie erectile function, energy, mood, sex drive) but still has some questions surrounding its effects on cardiovascular function, bone mineral density and kidney function. With this uncertainty, perhaps you are looking to start with a more natural option first.
Before resorting to pharmaceutical medications or natural health products, it’s important to state the (hopefully) obvious: Knowing that testosterone levels can drop as a result of stress, tobacco smoke, elevated alcohol consumption, being overweight or diabetic, and exposure to environmental toxins (pesticides, heavy metals, certain prescription drugs), these should be addressed first! Most commonly, improving dietary and lifestyle factors to address stress, blood sugar regulation, and sleep will have the greatest impact on testosterone and quality of life.
If you’re still feeling stuck after this stage or looking for a boost, the good news is certain nutrients and herbs may help. These are the ones worth considering:
Vitamin D: Concentrations have been found to be a significant, positive predictor of total testosterone levels in observational trials. One interventional trial that showed supplementation helped to increase testosterone levels in men with vitamin D deficiency at baseline. NOTE: extra vitamin D in men who already have sufficient blood levels is not going to boost testosterone! Make sure to have blood levels tested first and address them if deficient.
Zinc: Cellular zinc concentrations have been shown to correlate with serum testosterone levels, while dietary zinc restriction has been associated with a significant decrease in serum testosterone. Like vitamin D, zinc supplementation in zinc-deficient elderly males has been shown to increase testosterone levels. Unfortunately, there is not a reliable blood test to tell us whether zinc is adequate or not, so we’re forced to go based on signs and symptoms.
Fenugreek: a proprietary form of fenugreek known as “TestoFen” has been shown to improve sexual arousal, desire and activity, as well as increased total and free testosterone in men with andropause. Moreover, this same extract has found benefits in exercise performance in these same male patients.
Ashwagandha: this herb is best known for its ability to improve stress resiliency, and this is the same mechanism thought to be responsible for its ability to improve testosterone levels and symptoms of andropause. Two specific proprietary forms of ashwagandha (known as “KSM-66” and “Shoden”) have been demonstrated to improve testosterone levels and sexual function, although other extracts may be helpful, too.
Tongkat Ali: Perhaps one of the best known herbs for its aphrodisiac function, tongkat ali has been studied as a proprietary extract (“LJ100”) in over 25 human clinical trials. Notably, some of these studies have shown that it has the ability to improve andropause symptoms, improve erectile function, and increase both total and free testosterone levels.
Maca Root: Technically, there isn’t great evidence for this herbal extract to increase testosterone. That being said, it’s mentioned here because maca root can help with both subjective measures of andropause symptoms (ie sexual function, mood etc) and erectile function, so it may still benefit suffering males.
Saffron: Although this culinary spice has more extensive research for supporting those with mild to moderate depression, it also has been used to treat antidepressant medication-induced erectile dysfunction and mild cognitive impairment. Improvements in all three of these areas of health can make a big difference in a male suffering from andropause symptoms.
As always, speak with your Naturopathic Doctor or qualified healthcare practitioner before considering any of these supplements to ensure that they are appropriate for your personal health circumstances.
