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The first part of the article discusses the effect of testosterone on the body of a physically active person and presents a list of the most popular active substances found in dietary supplements aimed at stimulating testosterone concentration in the body, thus initiating their brief characterization based on available scientific evidence.
Vitamin D
Physically active people whose training takes place mainly indoors are undoubtedly exposed to a high risk of vitamin D deficiency. It should certainly be emphasized that maintaining the proper level of the aforementioned vitamin has a significant impact on the functioning of the body due to its wide spectrum of action. Although there are also numerous reports suggesting a positive effect of vitamin D supplementation on serum testosterone levels, especially in men, there is currently a lack of convincing evidence to confirm this hypothesis and therefore further well-designed studies in this area are needed.
ZMA Supplements
ZMA is a product that contains a combination of three ingredients such as magnesium, zinc and vitamin B6 in appropriate amounts. Although the developed formula is aimed at potential anabolic effects by supplementing zinc and magnesium deficiencies that athletes are exposed to, studies conducted so far with the participation of regularly training people have not confirmed the effectiveness of ZMA as a means of increasing the level of total and free testosterone. Currently, there is little reliable scientific evidence available to suggest the validity of using ZMA for anabolic purposes, however, in the case of actually detected zinc and/or magnesium deficiencies in athletes, taking supplementation with these compounds in appropriate forms and using a high-quality preparation can be a very helpful solution.
Tribulus Terrestris
Tribulus Terrestris , or the herbaceous plant called Tribulus Terrestris, which is found in numerous herbal dietary supplements promoted for the purpose of achieving significant increases in strength and muscle mass in physically active people. Scientific studies published to date involving humans indicate that systematic intake of Tribulus Terrestris is not associated with a significant increase in serum testosterone levels, nor with a significant improvement in muscle strength or increased lean body mass. It is worth adding that people who supplement Tribulus Terrestris generally observe an increase in libido, improved well-being and increased energy levels.
Literature:
- Trummer C., Pilz S., Schwetz V. et al.: Vitamin D, PCOS and androgens in men: a systematic review. Endocr Connect. 2018 Mar;7(3):R95-R113. doi: 10.1530/EC-18-0009.
- Lerchbaum E., Pilz S., Trummer C. et al.: Vitamin D and Testosterone in Healthy Men: A Randomized Controlled Trial. J Clin Endocrinol Metab. 2017 Nov 1;102(11):4292-4302. doi: 10.1210/jc.2017-01428.
- Pilz S., Frisch S., Koertke H. et al.: Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi:10.1055/s-0030-1269854.
- Heijboer AC, Oosterwerff M., Schroten N. et al.: Vitamin D supplementation and testosterone concentrations in male human subjects. Clin Endocrinol (Oxf). 2015 Jul;83(1):105-10. doi: 10.1111/cen.12711.
- Koehler K., Parr MK, Geyer H. et al.: Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. Eur J Clin Nutr. 2009;63(1):65-70. doi: 10.1038/sj.ejcn.1602899.
- Wilborn CD, Kerksick CM, Campbell BI, et al.: Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr. 2004 Dec 31;1(2):12-20. doi:10.1186/1550-2783-1-2-12.
- Qureshi A., Naughton DP, Petroczi A.: A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and performance enhancing effect. J Diet Suppl. 2014 Mar;11(1):64-79. doi: 10.3109/19390211.2014.887602.
- Rogerson S., Riches CJ, Jennings C. et al.: The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. J Strength Cond Res. 2007 May;21(2):348-53. doi: 10.1519/R-18395.1.
Mateusz Durbas
Clinical and sports dietitian, author of numerous articles on nutrition and supplementation.
Official website : www.mateuszdurbas.pl
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