Your eXpert Guide to
Testosterone Boosters

Ancient articles from Greece first reported the link between castrated men and the loss of sex drive, erectile functions and physical decline. This was a result of reduced testosterone levels. Bulls testicles were given as a treatment - thankfully things have changed!

Herbs have been used for centuries to enhance physical performance. When steroids were made illegal, this resulted in a surge in sales from bodybuilders looking to improve their size and strength.

Testosterone boosters contain a range of herbal ingredients designed to increase testosterone. Herbs offer a natural way to boost testosterone instead of artificially stimulating hormones. High testosterone levels are associated with muscle growth and strength gains.

Training improves performance through adaptation. Adaptation results from neuromuscular, cardiovascular and hormonal changes². The anabolic hormone, testosterone, plays an essential role in this process.

Testosterone levels increase 30 minutes after resistance exercise²². Insulin like growth factor-1 and growth hormones are also elevated. These anabolic hormone responses are necessary for muscle growth. However, heavy endurance training and competition reduces resting testosterone levels¹. Continued training will reduce gains in performance due to low hormone levels². Therefore maintaining optimum testosterone levels will allow for the greatest support of performance goals.

Studies show that high levels of testosterone:

Herbs offer a natural way to boost testosterone instead of artificially stimulating hormones

• Increases fat free mass³
• Increases Muscle strength⁴
• Increases Muscle mass³,⁴
• Increases Explosive power⁵

A number of herbs demonstrate the ability to increase testosterone levels and therefore influence performance. Common ingredients in testosterone boosters can generally be classified into 3 groups depending on the action they have.

Increase testosterone: Includes herbs such as ginseng, eurycoma longifolia, zinc, magnesium and tribulus terrestris.

Reduce oestrogen: Includes diindolyl methane (DIM), saw palmetto.

Maintain prostate health: Includes saw palmetto.

Provide additional support: A number of ingredients that do not directly aid increasing testosterone levels. These ingredients include thermogenic ingredients, vitamins and minerals.

Research has shown certain herbs ability to:

• Improve strength performance⁶
• Improve recovery⁷
• Maintain health during periods of intense training
• Build muscle mass
• Reduce body fat

You may benefit from testosterone boosters if you are involved in the following activities:

• Bodybuilding
• Weight lifting
• Wrestling
• Strength sports
• Track and field events⁸
• Heavy endurance training

Anabolic herbs are presumed to mimic or convert into anabolic steroids. This is due to their similarities in chemical structure. Anecdotal evidence of their muscle building effects are rife, however, this isn't always backed by scientific research. The main ingredients believed to support testosterone levels are described below.

Ginseng

There are several types including Korean, Chinese, Siberian and American. Ginseng is a tonic that increases vitality, health and longevity. Ginseng stimulates protein synthesis and therefore aids in muscle growth.

In doses of ~2g/day, Korean ginseng has been shown to increase strength⁶, aerobic work capacity⁹,¹⁰ and recovery⁷. One study showed that 1g/day for 6 weeks showed improvements of 22% in pectoral strength and 18% improvements in quadriceps strength compared to pre supplementation values⁶.

Tribulus terrestris

Tribulus terrestris is a plant extract with active ingredient protodioscin. Protodioscin is supposedly converted to the steroid-like hormone DHEA. Tribulus terrestris increases testosterone and luteinising hormone (LH)¹¹,¹². To date the anecdotal evidence is very positive, although supporting scientific research is lacking.

Vitex Agnus Castus

Vitex Agnus Castus is an extract of fruits from the chaste tree. Vitex agnus castus extracts prevent the release of prolactin from the pituitary gland. Excessive prolactin in men leads to the development of male breast tissue from hormonal imbalances. Vitex agnus castus helps prevent "man-boobs" from developing.

Eurycoma longifolia

Eurycoma longifolia jack (aka Long Jack) increases testosterone levels in men. A recent study investigated the effects of eurycoma longifolia supplementation on testosterone levels. Results showed 5 weeks of supplementing with 100mg/day of eurycoma longifolia increased lean body mass, muscle strength and size and reduced body fat over controls¹³

Table 1: Results from a study showing eurycoma longifolia improved performance¹³.

Zinc and magnesium

Zinc and magnesium (or ZMA) increases free testosterone levels and IGF-1 anabolic hormones¹⁴

Zinc and magnesium (or ZMA) increases free testosterone levels and IGF-1 anabolic hormones¹⁴. Supplementation has shown increases in strength and muscle mass, reduced muscle breakdown, boosted immune system and improved recovery¹⁴,¹⁵

Zinc and magnesium are essential minerals which are responsible for hundreds of reactions within the body. Zinc is present in enzymes responsible for cell replication and protein synthesis. Magnesium is involved in fat and protein metabolism, regeneration of ATP, insulin release and optimal functioning of the hormonal and immune systems¹⁶.

Together they have a strong influence on muscle growth¹⁵ Physical training increases the loss of zinc and magnesium which is especially noticeable during periods of intensive training¹⁷. Those with already insufficient intakes of these minerals would further suffer from reduced testosterone and IGF-1 levels¹⁸,¹⁹. Supplementation optimises zinc and mineral levels to increase testosterone levels¹⁴.

Saw palmetto

Saw Palmetto is a plant commonly grown in America. It's mainly used by men over 40 to maintain prostate health. The use of testosterone boosting supplements may cause an accumulation of testosterone in the prostate. Excess testosterone in the prostate causes an enlargement known as "benign prostatic hyperplasia" (BPH). Saw palmetto is particularly useful in the prevention of prostate problems whilst disposing of excess testosterone.

Preventing oestrogen accumulation

Oestrogen breakdown reduces as men age. This leads to an accumulation of oestrogen. Substance such as diindolyl methane (DIM) are thought to support the activity of enzymes involved in oestrogen breakdown. This will aid the release of, and improve the activity of, testosterone. Saw palmetto is also proposed to have anti-oestrogen effect. Blocking oestrogen production tips the oestrogen/testosterone balance towards testosterone.

Fat loss

Thermogenic ingredients such as Coleus forskolii boosts metabolism by stimulating the production and release of the thyroid hormone. Chromium is an essential nutrient exerting effects of reduced fat mass and increased lean mass by its role in the regulation of carbohydrate and fat metabolism²⁰

Chromium is also commonly found in testosterone boosters due to its role in carbohydrate and fat metabolism and maintenance of normal blood sugar levels by correcting insulin resistance. Chromium will support increased lean body mass and reduced fat mass²¹.

Testosterone boosters typically come in capsules that are taken several times throughout the day. Recommended use will change from product to product, depending on the ingredients and potency.

Testosterone boosters need to be cycled. This means you should not take them continuously and include breaks every 4-8 weeks. The products will provide guidelines for cycling.

Testosterone formulas vary greatly and tend to be a blend of herbal ingredients. However, Tribulus terrestris and ZMA are available as products in their own right.

Testosterone boosters should not be used by individuals who have been diagnosed with and/or are being treated for prostate enlargement. If you have any queries or concerns regarding testosterone boosters, please consult your doctor.

Will the type of resistance training effect my testosterone response?

Yes. Resistance training programs based on large muscle groups that are high in volume, moderate to high in intensity, with short rest intervals have been shown to produce the greatest hormonal elevations after exercise. These hormones include testosterone and growth hormone (GH). Elevated hormones are not seen with low volume, high intensity resistance training with longer rest periods²⁰.

What are anabolic steroids?

Testosterone and other anabolic steroids taken in order to improve athletic performance is a form of doping and are classified as 'controlled substances'. Administrated through intra muscular injections, gels, patches or implantable pellets, they have been shown to have a marked effect on increased lean muscle mass and strength. However the negative consequences are vast, affecting your physical and mental health. The side effect are, but not limited to:

• Aggressive and hostile behavior
• Disturbed regular testosterone production
• Elevated blood pressure
• Reduced 'healthy' high density lipoproteins (HDL)
• Negative effects on heart structure and function
• Low self esteem and negative self image
• Disrupted nervous and immune system
• Increased growth of body hair and acne
• Depression
• Drug dependence and withdrawal effects
• Increased risk of atherosclerosis and thrombosis