best supplements for male sexual health and performance

For male sexual health and performance, several supplements have been discussed on the Huberman Lab. Here are some key supplements and their benefits:

1. Tongkat Ali

• Effects: Increases libido and free testosterone levels by reducing sex hormone-binding globulin. It has shown benefits in both men and women.
• Dosage: Recommended dosage is typically between 200 mg to 600 mg per day, with a common effective dose being 400 mg.
• Time to Effect: Effects may take 8-12 weeks to manifest, often reflecting cumulative benefits in libido and hormonal balance 1 2.

2. Shilajit

• Effects: This ayurvedic herb can improve libido, increase follicle-stimulating hormone (FSH), and contribute to better sperm quality.
• Dosage: Recommended dosage is generally around 250 mg taken twice daily.
• Considerations: While beneficial, it is advised not to rely solely on shilajit without ensuring a balanced diet and healthy lifestyle 3 4.
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    1

    Tongkat Ali Insights

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    2

    Enhancing Libido Naturally

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    3

    Evaluating Shilaji

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    4

    Fertility Supplements

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    5

    Supplements and Hydration

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    6

    Hormone Optimization Insights

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    7

    Hormonal Supplements Explained

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3. Maca Root

• Effects: Known for promoting libido, particularly useful for individuals experiencing libido reductions due to SSRIs (Selective Serotonin Reuptake Inhibitors). Its mechanism may involve influencing dopamine pathways and hormonal balance.
• Considerations: While reports of testosterone increases are limited, maca appears effective for improving sexual desire across different populations 4 5.

4. Zinc, Magnesium, and Vitamin D

• Effects: These essential nutrients are crucial for maintaining optimal testosterone levels. Deficiencies can negatively impact hormone production.
• Recommendations: Blood work is recommended to determine individual needs for these vitamins and minerals, as requirements can vary significantly among individuals 6.

5. Ashwagandha

• Effects: This adaptogen may help in reducing cortisol levels, thus potentially increasing testosterone indirectly by balancing hormonal interactions.
• Considerations: It is advisable to cycle ashwagandha usage to avoid dependency on high doses over time 7.

Summary

To optimize male sexual health and performance, consider integrating these supplements into your routine, emphasizing the importance of starting with appropriate doses and monitoring any subjective effects. Regular blood tests can help tailor supplementation based on personal hormone levels and overall health conditions. Always consult with a healthcare provider before starting any new supplementation regimen to ensure safety and effectiveness.