Men’s Health Insights on Testosterone Supplements: Risks & Reality

Experiencing a receding hairline, accumulating love handles, or noticing a dip in sex drive akin to an overripe avocado? If these changes resonate, it’s worth considering whether they are merely signs of aging or potentially linked to declining testosterone levels. A healthy supply of testosterone is crucial for numerous physical aspects, including muscle mass, sex drive, bone density, heart health, memory, and even penis size. Consequently, a significant drop in T-levels can lead to several undesirable health effects. Information on managing these levels, including the use of men’s health magazine testosterone supplements discussions, is widely sought after. However, addressing declining testosterone isn’t solely about supplements; natural methods and lifestyle adjustments play a vital role. While testosterone boosters, available legally through chemists or hormone therapy clinics, aren’t miracle cures against aging, they can potentially help maintain healthier levels. Alongside these, natural strategies involving diet, exercise, and lifestyle modifications can significantly contribute to boosting T-levels. If you’re over 30, feeling weaker in the gym, finding it hard to concentrate, and lacking energy, understanding the nuances of testosterone is key.

Understanding Declining Testosterone

Why Do Testosterone Levels Fall?

While crucial, declining testosterone isn’t always a cause for alarm; it’s a natural part of aging, much like finding grey hairs. According to the NHS, men typically experience a 1-2% decrease in T-levels annually starting in their thirties. Such gradual declines usually don’t cause issues on their own.

However, significant drops not attributable to natural aging often stem from lifestyle factors or mental health issues. Symptoms like erectile dysfunction or reduced libido might warrant a discussion with your doctor about underlying causes such as stress, depression, or anxiety.

If lifestyle or psychological factors aren’t the culprits, another possibility is hypogonadism, a condition where the testes produce insufficient hormones. This can be congenital or develop later due to injury or infection. Unaddressed low T-levels can weaken bones, potentially leading to osteoporosis. Furthermore, a study in the Journal of Clinical Endocrinology and Metabolism linked low testosterone to an increased risk of mortality. If you’re experiencing symptoms, seeking medical evaluation is essential.

Recognizing Low Testosterone Symptoms

Symptoms of low testosterone can differ, especially with age. The NHS lists potential signs including: ‘Fatigue, lethargy, depression, anxiety, irritability, low libido, erectile dysfunction, reduced exercise tolerance and strength, excessive sweating and night sweats, poor concentration or memory, or needing to shave less often.’

It’s important to note that these symptoms can have other causes. Therefore, testosterone supplements or replacement therapy might not be the solution. A blood test is the definitive way to determine if your testosterone levels are low.

What Are Normal Testosterone Levels by Age?

Testosterone levels are measured via blood tests, typically in nanomoles per litre (nmol/l) in the UK. For adult men, a “normal” reading is generally considered upwards of 0.30 nmol/l, with the optimal range being above 0.45 nmol/l.

As mentioned, T-levels begin a gradual decline of about 1% per year from age 30. ‘Most men still maintain a normal level of testosterone throughout their lives, experience no symptoms, and this is why you see men who can father children well into their eighties,’ explains Dr Luke Pratsides, lead GP at Numan.

‘However, for some men, their testosterone may drop below the lower limit or around the lower limit of the range,’ he adds. ‘This is when they can start experiencing symptoms like diminished sex drive, erectile dysfunction, subfertility, low stamina, muscle atrophy, decreased energy and lower mood.’

Exploring Testosterone Boosters

What Exactly Are Testosterone Boosters?

“Testosterone boosters” is a broad term for supplements designed to increase testosterone levels. The options vary depending on the severity of the decline. For a mild lift, herbal blends and products like Tribulus Terrestris (TT) are available over-the-counter from places like Holland & Barrett or Amazon.

For more severe symptoms, prescription options exist, such as DHEA, a precursor steroid hormone available in the UK under medical supervision due to potential side effects like mood changes and aggression at high doses. Other specialist medications include Clomifene and HCG.

Do Testosterone Boosters Actually Work?

If the product is legitimate and your T-levels are genuinely low, they can be effective. ‘I have seen them work for people,’ confirms Dr Sohere Roked, GP and hormonal therapy expert at Omniya London. ‘I think sometimes people feel that it’s not a good thing to do or they’re just wasting their time taking them, but I have seen people who combine that with a good diet and exercise and have noticed a change in their physique, their energy, their mood and the sort of things that testosterone would naturally help.’

Scientific research also supports the potential of some boosters. A study from Shanghai University of Sport on male boxers found that those taking 1250mg of TT experienced significantly reduced muscle damage and improved anaerobic performance during intense training compared to a placebo group.

Impact on Sexual Health

Testosterone boosters may enhance sexual function – increasing libido, energy, and erection quality – but only if low T is the underlying issue. Artificially raising testosterone excessively can cause adverse effects, including testicular shrinkage, breast development, reduced sperm count (potentially leading to infertility), and even erectile dysfunction.

‘If you are struggling to get aroused or gain or maintain an erection, don’t just assume that it’s due to low testosterone levels,’ advises Sonia Khan, lead pharmacist at Medicine Direct. ‘Everyday factors can also play a part in a low libido, such as alcohol, stress, depression, exhaustion and illness. It’s important to speak to an impartial medical professional about why you may have a low sex drive.’

Potential Side Effects and Risks

Before considering any testosterone supplement, it’s crucial to confirm that low T is indeed the cause of your symptoms. Taking unnecessary supplements can lead to potentially irreversible problems. Steroid hormones like DHEA require blood tests before prescription and regular monitoring to ensure correct dosage, according to Dr Roked.

A major concern with artificially increasing T-levels is that boosters can suppress your body’s natural testosterone production and permanently lower sperm count. Other potential side effects include acne, male pattern baldness, mood swings, and aggressive behaviour. Always consult an expert before starting testosterone boosters to minimize these risks.

Variety of vitamin supplement pills and capsules scattered on a surface

‘I see people who’ve been doing things in the gym and they’ve never been told that it can shut off your own production and it can also irreversibly lower your sperm count,’ warns Dr Roked. ‘These are all quite serious issues that – even though they may be rare – if it happened to you it would cause a big impact on your life, so it’s always best to do things with a specialist…’

Steroids like DHEA, if misused or taken by those who don’t need them, can dangerously elevate T-levels. Dr. Emil Hodzovic, a competitive bodybuilder and doctor with Medichecks, notes that steroids carry ‘a set of risks, including liver damage, hormone imbalance, high blood pressure, and a higher risk of a stroke or heart attack’.

Lifestyle First: The Foundation for Healthy T-Levels

Should Men Take Testosterone Supplements?

Attempting to boost T-levels with supplements without addressing fundamental health habits is counterproductive and potentially harmful. Prioritizing lifestyle is paramount.

‘Poor lifestyle can mimic the symptoms of low testosterone and can actually cause low testosterone as well,’ states Dr. Hodzovic. ‘The main culprits include lack of sleep, excessive stress, too little or too much exercise and too little or too much body fat.’

‘Getting healthy and active and eating a balanced nutritious diet along with enough sleep are the most important things to do,’ he emphasizes. ‘Taking testosterone boosters without addressing these basics is likely going to have minimal effect even if testosterone levels are low.’

Close-up of a hand holding anabolic steroid pills, illustrating the risks of improper supplement use

Natural Ways to Increase Testosterone

Focusing on nutrients like zinc and omega-3 fatty acids through diet can naturally support T-levels, says Dr Roked. If dietary and lifestyle changes don’t yield improvements, consulting an expert is the next step. Remember, ‘it’s not really going to work if you’re taking loads of stuff, but not looking after the basics,’ Dr Roked reiterates. Self-honesty about your lifestyle is crucial.

Diet’s Role in Testosterone Levels

Foods That May Lower Testosterone

Certain foods can negatively impact testosterone. ‘Some foods promote oestrogen type hormones – the predominate sex hormone in females – in the body either directly or by converting testosterone to oestrogens,’ explains Dr Pratsides. ‘The more circulating oestrogen, the lower the testosterone production.’

‘Overconsumption of high fat, processed and high sugar food can lead to increased deposition of fat in the abdominal region,’ Dr Pratsides continues. ‘This belly fat secretes an enzyme called aromatase that converts testosterone into oestrogen.’

Alcohol consumption also significantly lowers T-levels. ‘Ethanol lowers the amount of NAD+, a coenzyme responsible for testosterone production in the liver and testes,’ says Dr Pratsides. ‘Chronic heavy alcohol consumption promotes the production of oestrogen and cortisol hormones – both can lower testosterone.’ While an occasional drink is unlikely to cause harm, long-term heavy intake should be avoided.

Sonia Khan adds that besides sugary treats, ‘consuming lots of dairy and an insufficient amount of dark green vegetables can also exacerbate the issue.’

Top Foods for Boosting Testosterone

While T-levels naturally decline with age, dietary changes can encourage production. Consider incorporating these nutrient-dense foods:

Grilled salmon fillet with vegetables, a food known to support healthy testosterone levels

• Oily fish: Salmon, tuna, and sardines are rich in zinc, vitamin D, and protein – all vital for healthy testosterone.
• Ginger: A 2012 study found daily ginger supplements increased T-levels by 17.7% in men with fertility issues over three months.
• Eggs: ‘The yolk’s cholesterol is the precursor for testosterone,’ notes clinical nutritionist Kim Pearson.
• Dark, leafy greens: Kale and similar greens provide magnesium, crucial for optimal testosterone maintenance.
• Extra virgin olive oil: A 2013 study showed men boosted T-levels by consuming extra virgin olive oil for three weeks.
• Berries, cherries, and pomegranates: The International Journal of Impotence Research reported improved conditions in 47% of impotent men after daily pomegranate juice consumption.
• Red meat: Beef liver offers vitamin D, while ground beef and chuck roast are abundant in zinc.

Reviewing Common Testosterone Booster Supplements

If considering supplements, understanding the evidence behind common options is important. Here’s a look at some frequently discussed boosters:

Tribulus Terrestris

Myprotein Tribulus Terrestris capsules product bottle

Beyond potential performance benefits (like in the boxer study), TT might impact sexual function. Animal studies are promising; one showed TT extracts increased sexual activity measures in male rats.

D-Aspartic Acid

Bulk D Aspartic Acid capsules product bottle

This natural amino acid is involved in testosterone synthesis. One study showed men with low sperm counts more than doubled their count after 90 days of D-Aspartic acid supplementation. However, for men with normal T-levels seeking strength gains, its effectiveness is questionable. A study in Nutrition Research found no significant difference in body composition or strength in resistance-trained men taking DAA versus a placebo.

Vitamin D

Myvitamins Vitamin D3 softgels product bottle

Vitamin D deficiency is linked not only to weak bones but also to low testosterone. A University of Graz study found that overweight men taking daily vitamin D supplements for a year experienced increased testosterone levels. If sun exposure is limited, supplementation might be beneficial.

Magnesium

Wild Nutrition Food-Grown Magnesium supplement product bottle

Similar to vitamin D, magnesium deficiency is associated with low T. A study involving taekwondo athletes and sedentary men showed magnesium supplementation increased testosterone levels in both groups, with greater increases seen in the athletes, suggesting benefits even for those with normal levels.

DHEA

As previously noted, DHEA is a prescription-only precursor steroid hormone. Research suggests it can be an effective testosterone booster. A study in the European Journal of Applied Physiology indicated it raised T-levels in middle-aged men and helped prevent declines during HIIT workouts. However, its use requires medical supervision due to potential risks.

Common Myths: Masturbation and Testosterone

Contrary to popular myth, masturbation does not reduce testosterone levels. ‘It’s a myth that masturbation decreases testosterone,’ states Sonia Khan. ‘No conclusive evidence has actually produced any solid evidence to show any direct link between testosterone and masturbation. Some studies have suggested that masturbation can have a short-term effect of lowering testosterone levels, but some have also suggested the exact opposite.’

Conclusion

Navigating the world of testosterone levels and boosters requires careful consideration. While declining T is a natural part of aging for many men, significant drops can impact health and well-being. Testosterone supplements, often discussed in resources like men’s health magazines, offer potential benefits if levels are clinically low and used correctly, but they come with significant risks and side effects, including suppressing natural production and impacting fertility. The cornerstone of maintaining healthy testosterone levels lies in foundational lifestyle factors: adequate sleep, stress management, appropriate exercise, maintaining a healthy body composition, and consuming a nutritious diet rich in T-boosting foods while limiting those known to lower levels. Before considering any testosterone supplements, prioritize these lifestyle changes and always consult a healthcare professional for accurate diagnosis, personalized advice, and monitoring to ensure safety and efficacy.