What To Look For In a Testosterone Booster: An Essential Checklist

There comes a point in your life when you realise that you’re getting older and your body isn’t quite as spritely as it once was.

As we age, our testosterone levels decline. This change has an effect on many aspects of our health, including sexual function, difficulty maintaining muscle mass, erectile dysfunction, bone density, mood, cardio, and even cognitive function. 

Low testosterone levels can cause major issues with your health, and you're likely to see a reduction of around 1% each year from the age of 30.

So, do you just have to accept this as part of the ageing process or can you turn the tide on declining T levels?

The good news is there’s plenty you can do to get your levels back up, and armed with the right information, you can get things back on track.

Testosterone supplements are packed with ingredients designed to help raise T levels and get things moving in the right direction again. 

But are they all hype or do they do the job they’re designed to do? Let’s take a look.

Do testosterone boosters work?

Yes, testosterone boosters are packed with ingredients which have been scientifically proven to improve declining T levels. Taking testosterone boosting supplements can actively improve your T levels, especially if used in conjunction with a healthy lifestyle. 

Working with the booster rather than against it will give you the best chance of getting the results you want. 

Natural testosterone supplements are a much safer way to boost testosterone than going the risky route of testosterone replacement therapy (TRT), which comes with a whole host of potential risks.

If you live a sedentary lifestyle with a poor diet, your testosterone levels will likely be low. Those with an active lifestyle who eat a balanced, healthy diet are more likely to have higher levels of the hormone. 

So, if you’re going to take a testosterone supplement, it’s a good idea to work with it by eating better, sleeping better and taking regular exercise to maximise its effects.

What should you look for in a testosterone booster?

Choosing the right supplement is essential if you want to get results and there are several things which should be at the forefront of your mind when making the decision. 

Scientifically proven natural ingredients

Natural testosterone boosters come with little or no side effects. There are certain ingredients that have been shown to improve the levels of testosterone in your system, and your testosterone booster should include all of the following goodies…

Ashwagandha

Research has shown that ashwagandha has numerous health benefits, supporting existing testosterone for improved energy, weight loss efforts, digestion, cognitive ability, and muscle gains.

Fenugreek

Known for its “maple syrup” aroma, fenugreek has been used for over 6,000 years to help boost libido, sexual function, energy & stamina, and a recent study showed an increase in testosterone for those who took part in fenugreek supplementation trials.

Vitamin D

Multiple studies prove the importance of vitamin D has on testosterone health, including mood, bone density, immune system, and even metabolism. 

Vitamin B5

Countless studies show vitamin B6 can help support and maintain normal, healthy testosterone levels for increased energy, a reduction in fatigue, and a clear-headed cognitive.

D-Aspartic acid

Research shows that naturally occurring amino acids play a major role in supporting the production of the Luteinizing Hormone (LH), which in turn helps to increase healthy levels of testosterone.

Panax ginseng

A slow-growing root that’s been used for centuries in China to help with an array of ailments, panax ginseng is a potent antioxidant that can boost energy levels, reinvigorate your sex drive, and fight symptoms of fatigue.

Good user reviews

Trusting the science is important, but it’s also important to trust those who have used the testosterone booster. Always check that the product you intend to purchase has plenty of positive customer reviews. Read them fully and see what it has done for them, and you’ll be able to build up a picture of what it can do for you.

Convenience of consumption

The best supplements are often the ones which are easier to consume. Mixing powders to a certain ratio, adding to a shaker with the correct amount of water is time-consuming. The most convenient way to take a testosterone booster is in capsule form; no mixing and no mess.

Trustworthy processes

Always choose a supplement whose manufacturers stand by their product enough to offer a money-back guarantee. Let’s face it: If they are confident in the product, they’ll be confident enough to give you a refund should it not work.

How to get the most from your testosterone booster 

Getting the best out of your supplement means working with it to ensure you have the best chance of getting your testosterone levels higher. 

One of the reasons T levels decline in some people is because they simply “give up”. They accept that testosterone levels decline with age and think they can do nothing to stop it.

Actively taking charge of your health sends a message to your mind and body that you’re not ready to give in to testosterone decline. 

So, let’s get back in the driving seat and regain your vitality. Here are some “must dos” if you’re serious about raising your testosterone levels.

Improve your diet

One of the main reasons your hormone levels can decline is through poor dietary choices. Try to avoid sugary foods as much as possible and eat plenty of vegetables, whole grains, lean protein, fruits and healthy fats.

Try to avoid processed foods as much as possible as they contain additives which can harm T levels. Sugars can lead to blood spikes which can also reduce free testosterone levels. 

Zinc is a well-known t-booster and this can be found in red meat, oats and oysters. Vitamin D is found in abundance in fatty fish, and fortified cereals, chicken, nuts and seeds contain a high percentage of vitamin B5.

Making the right food choices alongside proper supplementation can have a hugely positive impact on your levels.

Read: How to add testosterone-boosting foods to your daily diet

Exercise regularly

A sedentary lifestyle is a sure way to lower your testosterone. Studies have shown that exercising regularly can help to increase testosterone production. 

Strength training and cardio are known to be the most beneficial. If you engage in a mix of these types of exercises several times a week, it will help to get your T levels up.

Read: 9 testosterone-boosting exercises

Get plenty of sleep

Research shows that sleep deprivation can have a negative effect on testosterone production. No surprise, really, when you consider that most testosterone release happens while you’re sleeping. 

Getting  a decent quality of sleep should be a priority. Ideally you should be getting around seven to eight hours sleep each night to get a decent testosterone release and to avoid feeling lethargic the next day. 

A lack of sleep can reduce testosterone levels by up to 15%, so if you feel you’re not sleeping adequately, try the following hacks…

• Make your room darker
• Switch off distractions like TVs and mobile phones
• Try to go to bed at the same time each night. This way, your body will become used to the habit
• Keep your room cool and comfortable. 18 degrees is the ‘slumber sweet spot’
• Avoid caffeine just before you retire to bed
• Keep your room cool

Manage your stress levels better

Chronic stress has been shown to elevate cortisol, which can negatively impact testosterone production. So it's important to manage your stress levels. 

It’s not easy, especially if you are juggling a busy work and life schedule, but it can be done. 

Here are some hacks to help you get your stress levels down…

Identify the source of the stress

If there is something in particular that is causing your stress, find a way to manage it better. Try to work out why it stresses you out and how you might deal with it in a more constructive way.  

Give yourself some downtime

If you lead a busy life, you can often feel guilty for giving yourself some time to relax. But here’s the thing—it’s necessary—especially if you have a busy schedule. 

Deep breathing, meditation, and yoga are great ways to slow down your body and mind.  Once again, a quality sleep of eight hours is essential.

Get some fresh air

Exercise doesn’t mean spending all of your time in the gym. Going outside for physical activity is great for keeping hormonal levels high and it also helps to lift your mood and burn off nervous energy.  Outdoor exercise is also great for your cognitive health.

Avoid making bad health choices

If you’re eating healthily, you’re more likely to feel better about yourself and cope with stress. Try to limit alcohol and avoid smoking if possible. Stay hydrated, avoid late nights, and try to go easy on the caffeine.

Manage your time effectively

Poor time management can be a major source of stress. Prioritise your tasks and try not to over commit. If you have a busy day ahead, try to break it down into chunks to manage or more efficiently.

Connect with others

It’s important to socialise for your mental health, so regular interactions with friends and family is essential. Exercising with a friend is a great way to get in some physical activity and improve your mental health. You'll find you are in a better mood after socialising with friends.

Maintain a Healthy Weight

Weight gain has been shown to reduce testosterone. Excess abdominal fat has been shown to increase the enzyme that converts testosterone to oestrogen—so avoiding processed foods high in sugar, salt, and unhealthy fat is a good idea. Regular physical exercise and a healthy balanced diet are the best ways to control your weight.

The secret to maintaining healthy testosterone levels

The key to promoting testosterone production is to live a healthy and active lifestyle. Let your mind and body know that you’re still in the driving seat when it comes to your health. 

Keeping your weight under control through physical exercise and a healthy diet should be top of your list. But to seal the deal, it’s important to supplement with essential nutrients that have been scientifically proven to boost T levels.