M
matisvijs
Guest
I’ve been interested in maximizing testosterone levels naturally for a while now. In this post, I’ll cover how to increase one’s free testosterone in particular: free testosterone being bioactive is what really delivers the testosterones positive effects on muscle growth, fat loss and physical, mental energy levels.
There are 3 variables that we can manipulate to SAFELY increase free testosterone levels:
1)Increase it directly - use substances that increase it directly like DHT and magnesium (See below), also use substances that increase factors, that help keep free T high (such as natural 5-ar enhancers i.e. glycine)
2)Lower SHBG (sex hormone binding globulin) and minimize factors that increase it - SHBG is a glycoprotein that binds to the two sex hormones: androgen and estrogen (androgen meaning testosterone in this case), rendering it inactive. Only a very small fraction of about 1-2% is unbound, or "free" (what we’re trying to increase here) and thus biologically active and able to enter a cell and activate its receptor.
3)Increase total testosterone levels – the higher our total testosterone levels, the higher free testosterone levels as, even though the percentage of free T may not change, the total amount of it will if we can maximize this variable. Regarding this point, along with substances that increase testosterone, we would also want to use safe and beneficial aromatase inhibitors and anti-estrogenic substances (Nettle root, vitamin E) as conversion to estrogen would reduce our total T levels (and our free T level as a chain reaction).
So, let’s look at some substances that fit the bill – some of these accomplish all three of our goals (i.e. raise free T, lower SHBG and raise total T):
Boron – often cited as a substance that can lower SHBG levels:
Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. - PubMed - NCBI - increased free T by 28%, estradiol decreased here as well and DHT was elevated
The significance of dietary boron, with particular reference to athletes. - PubMed - NCBI - increased T but also increased estradiol (CAREFUL) which makes it unclear whether boron increases or decreases estrogen. (might want to use with an AI, just to be safe)
The effect of boron supplementation on the distribution of boron in selected tissues and on testosterone synthesis in rats
· Magnesium – increases free testosterone(as well as blocks SHBG), here are some studies:
Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. - PubMed - NCBI - raised free T levels by 24%
Magnesium and anabolic hormones in older men. - PubMed - NCBI
The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. - PubMed - NCBI
Magnesium effect on testosterone–SHBG association studied by a novel molecular chromatography approach - decreases SHBG
· Taurine – Raises testosterone in a pretty significant way:
CSD mRNA expression in rat testis and the effect of taurine on testosterone secretion. - PubMed - NCBI - normalised lowered T levels, as well as increased them significantly, in different settings, doubling them in some
Taurine enhances the sexual response and mating ability in aged male rats. - PubMed - NCBI - stimulated testosterone production in aged rats
· DHT – reduces estrogen, increases free T:
STUDIES ON THE TREATMENT OF IDIOPATHIC GYNAECOMASTIA WITH PERCUTANEOUS DIHYDROTESTOSTERONE - shows anti-gynecomastia effects as well
‘T + DHT/E2 ratio increased significantly (P < 0.02) to a normal mean value’
It does reduce circulating testosterone levels in studies but I expect DHT’s anti-e effects would mean that the FREE testosterone levels shouldn’t suffer that much.
As a sidenote, will probably do a seperate post on the various other benefits/beneficial actions of DHT: lowers estrogen, lowers prolactin, lowers serotonin, decreases symptoms of gynecomastia, reduces depression, improves spatial working memory, increases GABA, etc.
· Zinc – pretty well known for its effects as a testosterone booster:
The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. - PubMed - NCBI
Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc. - PubMed - NCBI
Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. - PubMed - NCBI - increases DHT
Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis. - PubMed - NCBI
As a bonus, zinc is a prolactin inhibitor:
Zinc: an inhibitor of prolactin (PRL) secretion in humans. - PubMed - NCBI
Zinc acutely, selectively and reversibly inhibits pituitary prolactin secretion. - PubMed - NCBI
· Vitamin E – Acts as both, an estrogen receptor antagonist and an aromatase inhibitor, reduces estrogen levels:
Novel interactions of vitamin E and estrogen in breast cancer. - PubMed - NCBI
Is also a strong prolactin inhibitor on top of it: Effect of vitamin E therapy on sexual functions of uremic patients in hemodialysis. - PubMed - NCBI - decreased prolactin by 69% in the study.
Here’s Ray Peat’s article on it, where he discusses it’s anti-estrogenic effects:: Vitamin E: Estrogen antagonist, energy promoter, and anti-inflammatory
· Vitamin D – lowers SHBG, increases both free and total T:
Association of vitamin D status with serum androgen levels in men. - PubMed - NCBI - increases T, lowers SHBG
https://www.ncbi.nlm.nih.gov/pubmed/21154195 - increased T
https://www.ncbi.nlm.nih.gov/pubmed/18351428 - correlation between optimal vitamin D levls and higher testosterone levels.
Acts as an anti-estrogen:
http://press.endocrine.org/doi/abs/10.1210/en.2009-0855
https://www.fredhutch.org/en/news/c...-reduced-estrogen-and-breast-cancer-risk.html
· Caffeine – raises testosterone:
https://www.ncbi.nlm.nih.gov/pubmed/22349085
https://www.ncbi.nlm.nih.gov/pubmed/20737165
https://www.ncbi.nlm.nih.gov/pubmed/18458357
As a bonus caffeine also has some nice (well documented) liver protective effects (will post a seperate thread sometime).
· Nettle root – Lowers SHBG, on top of being an aromatase inhibitor.
Here’s a study on it lowering SHBG: https://www.ncbi.nlm.nih.gov/pubmed/7702715
Acts as an AI:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074486/
https://www.ncbi.nlm.nih.gov/pubmed/16643058
· Tribulus terrestris – one of the most popular OTC testosterone and DHT boosters, studies:
https://www.ncbi.nlm.nih.gov/pubmed/18068966 - from the study:
‘In primates, the increases in T (52%), DHT (31%) and DHEAS (29%) at 7.5mg/kg were statistically significant. In rabbits, both T and DHT were increased compared to control, however, only the increases in DHT (by 30% and 32% at 5 and 10mg/kg) were statistically significant. In castrated rats, increases in T levels by 51% and 25% were observed with T and TT extract respectively that were statistically significant.’
https://www.ncbi.nlm.nih.gov/pubmed/23723641 - an increase in testosterone was noted (16.3%) but failed to reach statistical significance.
· Selenium – anti-estrogenic:
https://www.ncbi.nlm.nih.gov/pubmed/22128327
https://www.ncbi.nlm.nih.gov/pubmed/16093440
https://www.ncbi.nlm.nih.gov/pubmed/15833885
· Vitamin K2 – increases testosterone levels in several studies:
https://www.ncbi.nlm.nih.gov/pubmed/21894328
https://www.ncbi.nlm.nih.gov/pubmed/15763078 - effects on estrogen
· Glycine – Upregulates 5-alpha reductase activity, increasing DHT, so acting in the opposite direction as drugs like finasteride(which have anti-androgenic activity):
https://www.ncbi.nlm.nih.gov/pubmed/18367344
· DHEA – here are some articles on its testosterone increasing properties:
https://www.ncbi.nlm.nih.gov/pubmed/20863330 - increased T but also increased estrogen
http://www.ncbi.nlm.nih.gov/pubmed/21789881 - again, increases in both T and E
https://www.ncbi.nlm.nih.gov/pubmed/19321570 - same thing, T, E go up
https://www.ncbi.nlm.nih.gov/pubmed/18029465 -same, that’s the reason I recommend to only take it with an aromatase inhibitor
https://www.ncbi.nlm.nih.gov/pubmed/16804050 - DHEA + AI
https://www.ncbi.nlm.nih.gov/pubmed/16487434
https://www.ncbi.nlm.nih.gov/pubmed/14667889 - a decrease in SHBG
Other things that increase free testosterone levels: Fructose, resistance exercise, tongkat ali (can be estrogenic though), BCAA (https://www.ncbi.nlm.nih.gov/pubmed/20300014), niacinamide, natural AIs (chrysin, naringenin, apigenin, etc.) and AI drugs (letrozole, exemestane, etc.), TRT.
Recommended books on the subject:
http://amzn.to/2iCsRYK
http://amzn.to/2iCp123
http://amzn.to/2i5p759
So if one were to build an experimental stack based on this research, it would look something like this:
Minerals:
Boron – 5-10mg/day, recommended brands: http://amzn.to/2iv4MUK, http://amzn.to/2iJJQZr
Magnesium – 400-600mg/day, recommended brands: http://amzn.to/2hx0HRA, http://amzn.to/2iv4k8S
Zinc – 25mg/day, http://amzn.to/2hA5xPn
Selenium – 200mcg/2-3x a week, http://amzn.to/2hRxOgu
Vitamins:
Vitamin E - 800 IU/day (Use mixed tocopherols instead of alpha tocopherol products)
Vitamin K2 - 5-10mg/day (Would have to use Thorne’s stuff to achieve milligram dosages)
Vitamin D – 2000-4000 IU/day, brand: http://amzn.to/2icCQqX
Amino – acids:
Taurine – 5g/day, http://amzn.to/2imzguS (cheap, well reviewed)
Glycine –10g/day, http://amzn.to/2iJLmKS
Hormones:
DHT – As far as I know it’s only available in cream form OTC, one can use creatine in it’s place though, combined with 5-ar enhancers (glycine), it should have the needed (similar) net effect. Here’s a study on creatine increasing DHT by 50%+: https://www.ncbi.nlm.nih.gov/pubmed/19741313
DHEA – 15mg/day (Must use with an AI like Nettle root/vit E to minimize conversion to estrogen)
Herbs and other:
Caffeine – 500mg/day (Can use caffeine capsules or just drink 4-5 cups of coffee)
Nettle root – 500-750 mg/day, http://amzn.to/2icKX73
Tribulus Terrestris – 500 mg/day (Again, use only with an AI, as it can be estrogenic, the OPPOSITE of what we want)
As you can see, the dosages I ‘recommend’ are quite high for some things (though some of the studies used even higher) , hence the word ‘experimental’. My recommendation is to do this as a test/loading phase only for a month or two(watch for effects and STOP, if they’re negative) and then cut all the recommended dosages in half for maintenance, with the exception of magnesium (400mg/day is a pretty standard dose). One also realistically wouldn’t use EVERYTHING on this list at once (though I can’t think of a reason why you couldn’t, theoretically).
There are 3 variables that we can manipulate to SAFELY increase free testosterone levels:
1)Increase it directly - use substances that increase it directly like DHT and magnesium (See below), also use substances that increase factors, that help keep free T high (such as natural 5-ar enhancers i.e. glycine)
2)Lower SHBG (sex hormone binding globulin) and minimize factors that increase it - SHBG is a glycoprotein that binds to the two sex hormones: androgen and estrogen (androgen meaning testosterone in this case), rendering it inactive. Only a very small fraction of about 1-2% is unbound, or "free" (what we’re trying to increase here) and thus biologically active and able to enter a cell and activate its receptor.
3)Increase total testosterone levels – the higher our total testosterone levels, the higher free testosterone levels as, even though the percentage of free T may not change, the total amount of it will if we can maximize this variable. Regarding this point, along with substances that increase testosterone, we would also want to use safe and beneficial aromatase inhibitors and anti-estrogenic substances (Nettle root, vitamin E) as conversion to estrogen would reduce our total T levels (and our free T level as a chain reaction).
So, let’s look at some substances that fit the bill – some of these accomplish all three of our goals (i.e. raise free T, lower SHBG and raise total T):
Boron – often cited as a substance that can lower SHBG levels:
Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. - PubMed - NCBI - increased free T by 28%, estradiol decreased here as well and DHT was elevated
The significance of dietary boron, with particular reference to athletes. - PubMed - NCBI - increased T but also increased estradiol (CAREFUL) which makes it unclear whether boron increases or decreases estrogen. (might want to use with an AI, just to be safe)
The effect of boron supplementation on the distribution of boron in selected tissues and on testosterone synthesis in rats
· Magnesium – increases free testosterone(as well as blocks SHBG), here are some studies:
Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. - PubMed - NCBI - raised free T levels by 24%
Magnesium and anabolic hormones in older men. - PubMed - NCBI
The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. - PubMed - NCBI
Magnesium effect on testosterone–SHBG association studied by a novel molecular chromatography approach - decreases SHBG
· Taurine – Raises testosterone in a pretty significant way:
CSD mRNA expression in rat testis and the effect of taurine on testosterone secretion. - PubMed - NCBI - normalised lowered T levels, as well as increased them significantly, in different settings, doubling them in some
Taurine enhances the sexual response and mating ability in aged male rats. - PubMed - NCBI - stimulated testosterone production in aged rats
· DHT – reduces estrogen, increases free T:
STUDIES ON THE TREATMENT OF IDIOPATHIC GYNAECOMASTIA WITH PERCUTANEOUS DIHYDROTESTOSTERONE - shows anti-gynecomastia effects as well
‘T + DHT/E2 ratio increased significantly (P < 0.02) to a normal mean value’
It does reduce circulating testosterone levels in studies but I expect DHT’s anti-e effects would mean that the FREE testosterone levels shouldn’t suffer that much.
As a sidenote, will probably do a seperate post on the various other benefits/beneficial actions of DHT: lowers estrogen, lowers prolactin, lowers serotonin, decreases symptoms of gynecomastia, reduces depression, improves spatial working memory, increases GABA, etc.
· Zinc – pretty well known for its effects as a testosterone booster:
The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. - PubMed - NCBI
Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc. - PubMed - NCBI
Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. - PubMed - NCBI - increases DHT
Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis. - PubMed - NCBI
As a bonus, zinc is a prolactin inhibitor:
Zinc: an inhibitor of prolactin (PRL) secretion in humans. - PubMed - NCBI
Zinc acutely, selectively and reversibly inhibits pituitary prolactin secretion. - PubMed - NCBI
· Vitamin E – Acts as both, an estrogen receptor antagonist and an aromatase inhibitor, reduces estrogen levels:
Novel interactions of vitamin E and estrogen in breast cancer. - PubMed - NCBI
Is also a strong prolactin inhibitor on top of it: Effect of vitamin E therapy on sexual functions of uremic patients in hemodialysis. - PubMed - NCBI - decreased prolactin by 69% in the study.
Here’s Ray Peat’s article on it, where he discusses it’s anti-estrogenic effects:: Vitamin E: Estrogen antagonist, energy promoter, and anti-inflammatory
· Vitamin D – lowers SHBG, increases both free and total T:
Association of vitamin D status with serum androgen levels in men. - PubMed - NCBI - increases T, lowers SHBG
https://www.ncbi.nlm.nih.gov/pubmed/21154195 - increased T
https://www.ncbi.nlm.nih.gov/pubmed/18351428 - correlation between optimal vitamin D levls and higher testosterone levels.
Acts as an anti-estrogen:
http://press.endocrine.org/doi/abs/10.1210/en.2009-0855
https://www.fredhutch.org/en/news/c...-reduced-estrogen-and-breast-cancer-risk.html
· Caffeine – raises testosterone:
https://www.ncbi.nlm.nih.gov/pubmed/22349085
https://www.ncbi.nlm.nih.gov/pubmed/20737165
https://www.ncbi.nlm.nih.gov/pubmed/18458357
As a bonus caffeine also has some nice (well documented) liver protective effects (will post a seperate thread sometime).
· Nettle root – Lowers SHBG, on top of being an aromatase inhibitor.
Here’s a study on it lowering SHBG: https://www.ncbi.nlm.nih.gov/pubmed/7702715
Acts as an AI:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074486/
https://www.ncbi.nlm.nih.gov/pubmed/16643058
· Tribulus terrestris – one of the most popular OTC testosterone and DHT boosters, studies:
https://www.ncbi.nlm.nih.gov/pubmed/18068966 - from the study:
‘In primates, the increases in T (52%), DHT (31%) and DHEAS (29%) at 7.5mg/kg were statistically significant. In rabbits, both T and DHT were increased compared to control, however, only the increases in DHT (by 30% and 32% at 5 and 10mg/kg) were statistically significant. In castrated rats, increases in T levels by 51% and 25% were observed with T and TT extract respectively that were statistically significant.’
https://www.ncbi.nlm.nih.gov/pubmed/23723641 - an increase in testosterone was noted (16.3%) but failed to reach statistical significance.
· Selenium – anti-estrogenic:
https://www.ncbi.nlm.nih.gov/pubmed/22128327
https://www.ncbi.nlm.nih.gov/pubmed/16093440
https://www.ncbi.nlm.nih.gov/pubmed/15833885
· Vitamin K2 – increases testosterone levels in several studies:
https://www.ncbi.nlm.nih.gov/pubmed/21894328
https://www.ncbi.nlm.nih.gov/pubmed/15763078 - effects on estrogen
· Glycine – Upregulates 5-alpha reductase activity, increasing DHT, so acting in the opposite direction as drugs like finasteride(which have anti-androgenic activity):
https://www.ncbi.nlm.nih.gov/pubmed/18367344
· DHEA – here are some articles on its testosterone increasing properties:
https://www.ncbi.nlm.nih.gov/pubmed/20863330 - increased T but also increased estrogen
http://www.ncbi.nlm.nih.gov/pubmed/21789881 - again, increases in both T and E
https://www.ncbi.nlm.nih.gov/pubmed/19321570 - same thing, T, E go up
https://www.ncbi.nlm.nih.gov/pubmed/18029465 -same, that’s the reason I recommend to only take it with an aromatase inhibitor
https://www.ncbi.nlm.nih.gov/pubmed/16804050 - DHEA + AI
https://www.ncbi.nlm.nih.gov/pubmed/16487434
https://www.ncbi.nlm.nih.gov/pubmed/14667889 - a decrease in SHBG
Other things that increase free testosterone levels: Fructose, resistance exercise, tongkat ali (can be estrogenic though), BCAA (https://www.ncbi.nlm.nih.gov/pubmed/20300014), niacinamide, natural AIs (chrysin, naringenin, apigenin, etc.) and AI drugs (letrozole, exemestane, etc.), TRT.
Recommended books on the subject:
http://amzn.to/2iCsRYK
http://amzn.to/2iCp123
http://amzn.to/2i5p759
So if one were to build an experimental stack based on this research, it would look something like this:
Minerals:
Boron – 5-10mg/day, recommended brands: http://amzn.to/2iv4MUK, http://amzn.to/2iJJQZr
Magnesium – 400-600mg/day, recommended brands: http://amzn.to/2hx0HRA, http://amzn.to/2iv4k8S
Zinc – 25mg/day, http://amzn.to/2hA5xPn
Selenium – 200mcg/2-3x a week, http://amzn.to/2hRxOgu
Vitamins:
Vitamin E - 800 IU/day (Use mixed tocopherols instead of alpha tocopherol products)
Vitamin K2 - 5-10mg/day (Would have to use Thorne’s stuff to achieve milligram dosages)
Vitamin D – 2000-4000 IU/day, brand: http://amzn.to/2icCQqX
Amino – acids:
Taurine – 5g/day, http://amzn.to/2imzguS (cheap, well reviewed)
Glycine –10g/day, http://amzn.to/2iJLmKS
Hormones:
DHT – As far as I know it’s only available in cream form OTC, one can use creatine in it’s place though, combined with 5-ar enhancers (glycine), it should have the needed (similar) net effect. Here’s a study on creatine increasing DHT by 50%+: https://www.ncbi.nlm.nih.gov/pubmed/19741313
DHEA – 15mg/day (Must use with an AI like Nettle root/vit E to minimize conversion to estrogen)
Herbs and other:
Caffeine – 500mg/day (Can use caffeine capsules or just drink 4-5 cups of coffee)
Nettle root – 500-750 mg/day, http://amzn.to/2icKX73
Tribulus Terrestris – 500 mg/day (Again, use only with an AI, as it can be estrogenic, the OPPOSITE of what we want)
As you can see, the dosages I ‘recommend’ are quite high for some things (though some of the studies used even higher) , hence the word ‘experimental’. My recommendation is to do this as a test/loading phase only for a month or two(watch for effects and STOP, if they’re negative) and then cut all the recommended dosages in half for maintenance, with the exception of magnesium (400mg/day is a pretty standard dose). One also realistically wouldn’t use EVERYTHING on this list at once (though I can’t think of a reason why you couldn’t, theoretically).
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