The testosterone It is a key hormone for strength, performance, energy, and emotional well-being. With age (in men from 30–35 years old and in women during perimenopause/menopause), levels can decline. This generates interest in supplements or even hormone therapy.
But… what options are there really, and what does science say?
Natural testosterone supplements
There are plant extracts and compounds that have been researched as natural enhancers:
- Ashwagandha: adaptogenic plant with studies showing improvements in strength, reduction of cortisol and, in some cases, a moderate increase in testosterone in men with low levels.
- Tribulus terrestris: very popular, although the scientific evidence is limited; it may help more with libido than with actual testosterone.
- Testofen® (fenugreek extract)Some studies point to benefits in energy, sexual desire, and minor hormonal improvements.
- Zinc, magnesium and vitamin D (ZMA)They do not raise testosterone above normal levels, but they help prevent drops when there is a deficiency.
👉 Most importantly: these supplements They can support your hormonal balance., However, the results are modest and depend heavily on whether there is a pre-existing deficiency.
Hormone replacement therapy (TRT or HRT)
When testosterone levels are very low and cause clear symptoms (chronic fatigue, loss of muscle mass, lack of sexual desire, depression, difficulty recovering from training), some doctors recommend hormone replacement therapy.
When is it appropriate?
- After clinical tests confirm persistently low levels.
- When symptoms affect quality of life and do not improve with natural habits and supplements alone.
- Always under medical supervision.
Risks and considerations
- It can alter the natural production of testosterone (the body "adjusts" to the external dose).
- You need regular health checks (liver, cholesterol, prostate in men, bone density in women).
- It's not an aesthetic decision, but long-term medical treatment.
The role of lifestyle
Before resorting to invasive therapies, it is worth remembering that the greatest "supplement" for testosterone is a healthy lifestyle:
- Regular strength training.
- Sleep well.
- A diet rich in protein, healthy fats, and micronutrients.
- Stress management.
In summary: natural supplements like Ashwagandha or Testofen can be a good support, but they don't replace therapy if a clinical deficiency exists. Hormone therapy is a valid option in diagnosed cases, always under medical supervision, and it is not without risks.
👉 Discover natural supplements for hormonal balance at the official One More Up store: onemoreup.es
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