Hormonal challenges not only affect women, but also men. Many men struggle with a drop in testosterone levels, especially as they get older. It is therefore understandable that more and more men are looking for natural ways to promote their hormonal balance. In this article, we would like to explain the importance of testosterone in the male body in more detail and use current studies to investigate whether certain traditional plants and vegetables can actually help to increase testosterone levels.
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Why testosterone is so important for men
The connection between men and the menopause has long been discussed. Even if the menopause does not exist for men in this sense, they also have to struggle more and more with hormonal imbalance as they get older. In most cases, this is the result of falling testosterone levels. Testosterone is a sex hormone that occurs in both women and men. The difference lies in the amount and mode of action of the hormone. While in women testosterone is produced in the adrenal cortex and the ovaries, in men the Leydig cells of the testicles are primarily responsible for testosterone production in addition to the adrenal cortex. Testosterone is of great importance for the physical development of men, as it is responsible for the development of primary and secondary sexual characteristics as well as for reproduction, bone formation, muscle growth and overall metabolism. In addition, low testosterone levels are also associated with reduced mental performance.
As we get older, however, the likelihood of testosterone levels dropping is higher. But this is not necessarily due to ageing itself. Professor Michael Zitzmann, endocrinologist, andrologist and sexologist at the University Hospital in Münster, commented on this as follows: "This means that with age come things that cause testosterone to drop. However, it is not ageing per se, but in the vast majority of cases it is obesity or an inflammatory disease such as rheumatism or a chronic obstructive respiratory disease such as asthma or an intestinal disease such as Crohn's disease." 1
However, malnutrition, stress, lack of sleep and exercise as well as excessive alcohol consumption, environmental toxins and chemicals can also have a negative impact on testosterone levels over the years.
How can you recognize a testosterone deficiency?
The following symptoms can be signs of a testosterone deficiency:
- Stubborn belly fat
- Loss of libido
- Tiredness
- Muscle regression
- Erection problems
- Increased sweating
- Insomnia
"There is often also anemia and bone density loss, which can even lead to osteoporosis. If testosterone is lacking, diabetes can develop more quickly in the metabolism, for example, because testosterone influences insulin sensitivity," says Professor Michael Zitzmann. 2 Testosterone levels should therefore be monitored and proactively supported, especially in old age.
Traditional herbal support as a testosterone booster?
In addition to a healthy diet, regular exercise and sufficient rest and sleep, there are also numerous traditional plants that are considered to be true testosterone boosters due to their nutrients. We would like to explain some of these plants and their properties in more detail, taking into account the current study situation:
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Fenugreek
Fenugreek was already a popular medicinal herb in ancient Egypt. It was used there for both internal and external applications. Even today, fenugreek is seen as a miracle cure that supports the body in cases of gastrointestinal complaints or fever, among other things. Fenugreek is also associated with increasing testosterone levels in men and improving their libido.
This assumption was confirmed in a clinical study conducted in 2011. The study examined 60 healthy men between the ages of 25 and 52. It was important that they did not suffer from erectile dysfunction. The test subjects were given either two tablets per day containing a total of 600 mg Testofen (an extract of fenugreek) or a placebo. The study was conducted over a period of 6 weeks. Overall, the intake of Testofen showed a positive effect on the physical aspects of libido. Testofen also had a supportive effect on well-being in terms of energy and muscle strength. 3
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Tribulus
Tribulus Terrestris is the botanical name for the earth thorn. Tribulus is particularly well known in the strength sports and bodybuilding scene. The reason for this lies in the effectiveness of the power plant: Tribulus is said to promote testosterone levels, muscle strength, potency and libido. This is due to the saponins contained in the plant. Saponins are secondary plant substances that have an antioxidant and anti-inflammatory effect and may contribute to the observed effects.
In order to investigate the effect of Tribulus, a study was carried out to treat men with erectile dysfunction and with or without hypoactive sexual desire disorder with Tribulus. All subjects received two tablets three times a day over a period of 12 weeks. There was a placebo group and a group that actually took Tribulus. After this treatment period, a significant improvement in sexual function was observed in men with mild to moderate erectile dysfunction compared to the placebo. 4
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Black maca
Black maca has been regarded as a valuable plant for thousands of years. The nutrients are contained in the tuber of the plant. Nowadays, maca is a popular superfood that is supplemented by many. Black maca in particular is known to support men's testosterone levels and increase libido. The plant is increasingly being referred to as a testosterone booster.
A study from 2002 investigated the effect of different doses of Maca and compared them with a placebo. Men between the ages of 21 and 56 were given either 1,500 mg, 3,000 mg or a placebo. After 8 weeks, an improvement in sexual desire was observed in the test subjects who took Maca. However, serum testosterone and oestradiol levels did not differ between the subjects taking Maca and those taking a placebo. Overall, it was successfully observed that treatment with Maca was able to improve sexual desire. 5
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Cordyceps
sinensis Cordyceps sinensis is a tubular mushroom that has been touted as a medicinal mushroom in Chinese medicine for many years. As the name "medicinal mushroom" suggests, cordyceps is known to increase stamina and energy and improve physical performance. This mushroom is particularly popular with men, as it is said to support the libido.
A study published in 2012 investigated the effect of Cordyceps on blood lipids and low testosterone in rats. The researchers observed that Cordyceps sinensis reduced blood lipid concentrations and normalized testosterone levels. 6
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Nettle powder
Nettle powder, also known as Urtica dioica, is used in traditional medicine for many ailments such as urinary tract disorders, hair loss and allergies. Due to its numerous nutrients, the plant is also often used to strengthen the immune system. It can be consumed in the form of tea, capsules, seeds or powder. The male world is particularly fond of the plant, as it is associated with alleviating prostate problems and their symptoms. Nettle powder is also considered particularly useful for stabilizing testosterone levels.
You will find a combination of all these nutrients in our product N°32 STRONG.
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Broccoli
Broccoli is a vegetable that is not so popular with many people due to its bitter taste. Nevertheless, broccoli is a very healthy vegetable that is rich in nutrients and should be part of every diet. Broccoli contains vitamins A, B1, B2, B3, B5, B6, B9, C, E and the minerals potassium, sodium, chloride, calcium, magnesium, phosphorus, iron, iodine, zinc and selenium 7. Broccoli is said to maintain hormone balance and is a real testosterone booster, especially for men.
Firstly, indole-3-carbinol is found in broccoli - a chemical compound associated with the regulation of hormone balance. It is believed that I3C is also the reason why men's testosterone increases. On the other hand, the vitamin B5 in broccoli is responsible for the synthesis of steroid hormones (testosterone, oestrogen and cortisol) and is essential for hormonal balance. Broccoli also contains sulforaphane, a secondary plant substance found in cruciferous vegetables such as broccoli and Brussels sprouts. Secondary plant substances are considered to be particularly antioxidant and anti-inflammatory.
To study sperm quality and testosterone levels after consuming broccoli extract, researchers divided mice into 9 groups. The 9 groups received: Broccoli (200 mg/kg), Broccoli (300 mg/kg), Caraway (200 mg/kg), Caraway (300 mg/kg), Broccoli-Caraway (200 mg/kg), Broccoli (300 mg/kg)-Caraway (200 mg/kg), Broccoli (200 mg/kg)-Caraway (300 mg/kg), Broccoli-Caraway (300 mg/kg). Blood samples were taken after 42 days. It was found that the addition of 300 mg/kg broccoli extract significantly increased the diameter and number of spermatogonia and sperm. The testosterone level was also significantly higher with broccoli (300 mg/kg) than with caraway (300 mg/kg)8.
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Why testosterone booster capsules are useful
Unfortunately, many nutrients are extremely sensitive to heat, meaning that they are damaged by contact with hot water. For this reason, our body absorbs little to no nutrients when food is heated for a long period of time. With supplementation, however, the nutrients are contained in an amount that corresponds to the daily requirement. This means that the capsules are appropriately dosed and can be taken quickly and easily every day.
This is particularly suitable for people who are often on the go. One daily portion of our broccoli extract is equivalent to around 2.5 kg of broccoli. Testosterone boosting supplements can of course also be taken in combination with other testosterone boosters so that you can benefit from the powerful effects of different ingredients. As a rule, no side effects occur with supplementation. Nevertheless, the doctor treating you should be consulted if you have any previous illnesses or are taking medication.
Sources
1/2. MDR. (2024, 7. März). Testosteronmangel bei Männern: Welche Rolle spielen Ernährung, Übergewicht und Alter? MDR Nachrichten. Ein Interview mit Professor Michael Zitzmann. https://www.mdr.de/nachrichten/deutschland/panorama/maenner-gesundheit-testosteron-erektionsstoerung-uebergewicht-100.html
3. Steels, E., Rao, A., & Vitetta, L. (2011). Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytotherapy Research, 25(4), 548-554. https://doi.org/10.1002/ptr.3360
4. Kamenov Z, Fileva S, Kalinov K, Jannini EA. Evaluation of the efficacy and safety of Tribulus terrestris in male sexual dysfunction-A prospective, randomized, double-blind, placebo-controlled clinical trial. Maturitas. 2017 May;99:20-26. doi: 10.1016/j.maturitas.2017.01.011. Epub 2017 Feb 12. PMID: 28364864.
5. Gonzales GF, Córdova A, Vega K, Chung A, Villena A, Góñez C, Castillo S. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002 Dec;34(6):367-72. doi: 10.1046/j.1439-0272.2002.00519.x. PMID: 12472620.
6. Freire Dos Santos L, Rubel R, Bonatto SJ, Zanatta AL, Aikawa J, Yamaguchi AA, Torres MF, Soccol VT, Habu S, Prado KB, Soccol CR. Cordyceps sinensis biomass produced by submerged fermentation in high-fat diet feed rats normalizes the blood lipid and the low testosterone induced by diet. EXCLI J. 2012 Dec 3;11:767-775. PMID: 27847459; PMCID: PMC5099932.
7. Nährwertdaten. Lebensmitteldaten: 340808. The Swiss Food Composition Database. https://naehrwertdaten.ch/de/search/#/food/340808
8. Raeeszadeh M, Nadia Khademi, Akbari A. The effects of broccoli and caraway extracts on serum oxidative markers, testicular structure and function, and sperm quality before and after sperm cryopreservation. Cryobiology. 2021 Apr;99:11-19. doi: 10.1016/j.cryobiol.2021.02.003. Epub 2021 Feb 9. PMID: 33577784.
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