Nature’s toolkit for reclaiming energy, strength, and vitality as you age.
Why testosterone declines after 40
Most men see their testosterone levels at an all-time high during their mid-20s (late teens) and start to slowly decrease as they age.
It has been reported, on average, when a man reaches the age of forty years old his testosterone level will have decreased about one percent to two percent every year since he reached twenty-five.
As a direct result of these decreases, many men may experience fatigue regardless of how long they get to sleep; a decreased desire for physical activity both in the gym and the bedroom; weight gain; and mental fogginess that causes them to think that the day feels longer than normal.
Although this is simply a part of aging and there are biological reasons for these changes, a well-planned supplement strategy using products with established scientific evidence can help your body produce testosterone.
The core supplements that actually work
Vitamin D3 appears on almost all evidence based lists, and for a good reason.
Men with adequate amounts of Vitamin D3 have shown significantly better blood test results for testosterone than men who are deficient.
Unfortunately many men above age 40 will be found to be deficient without being aware.
Zinc (as mentioned) is a critical element required as a co-factor in the creation of testosterone; low levels of zinc are also directly linked to low levels of testosterone and even moderate supplemental intake has been shown to restore normal testosterone production in men with zinc deficiency.
Magnesium has a similar function but does so differently.
It releases testosterone from protein binding sites in the blood allowing more testosterone to become biologically active.
“Ashwagandha has been shown in multiple clinical trials to increase total testosterone by 15–20% in men who supplement consistently for 8–12 weeks.”
Herbal allies: adaptogens and botanicals
Ashwagandha (Withania somnifera) is among the best studied adaptogenic agents used by men to support their endocrine system.
Specifically, ashwagandha has been found to stimulate testosterone production at a couple levels; directly in the testes and indirectly by inhibiting cortisol which can be produced in excess due to chronic stress and lower levels of testosterone.
The second herb I would recommend is fenugreek which contains a compound known as furostanolic saponins.
These compounds block the enzyme (aromatase & 5-alpha-reductase) that converts free testosterone to estrogen and dihydrotestosterone (DHT).
Therefore, less testosterone is converted and remains available for use by the body.
Finally, there is D-Aspartic acid (an amino acid stimulator), it has been shown to promote the release of Luteinizing Hormone (LH) from the pituitary gland.
LH signals the testes to increase production.
Making it work: dosage, timing, and lifestyle
Supplements act as boosters to the body’s own production of hormones. In order to obtain the highest benefits from supplements, you should ingest Vitamin D3 (2,000 – 5000 IU) after consuming a high-fat meal, which will help increase the amount of fat that can be absorbed by the body.
Zinc (25-45mg) and Magnesium (300-400mg) should be taken together, especially at nighttime when many men experience their lowest levels of testosterone.
Many brands sell both zinc and magnesium combined in one supplement called ZMA.
Ashwagandha should be cycled on an every 8 week on/2 week off basis.
Consistency is key when it comes to hormone changes, as they do not occur over night.
Combining these three supplements with a workout program designed to stimulate natural testosterone production through strength training, adequate restful sleep (most testosterone is created while sleeping), minimal amounts of alcohol, and a diet rich in healthy fats including eggs, avocados, and olive oils, has been shown to improve overall energy, sex drive, muscle recovery time and mental acuity among men.
Most men have reported noticeable improvement in all four areas after 6-10 weeks of taking this regimen.
A baseline blood test before beginning any new supplement regimen is highly recommended so that you know what your current hormone level is.
Medical disclaimer: This blog is intended for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are on medication.