what is the best supplements to take to increase testostrone

To increase testosterone levels, several supplements have been discussed in the Huberman Lab podcast, particularly in episodes featuring experts like Dr. Kyle Gillette and Andrew Huberman. Here are the key highlights:

Recommended Supplements

1. L-Carnitine

   • Useful for improving sperm quality and potential testosterone enhancement.
   • May increase androgen receptor density, influencing hormone responsiveness. 1

2. Shilajit

   • Supports fertility and may indirectly increase testosterone through its effects on follicle stimulating hormone (FSH).
   • Its use should be considered alongside a good nutrition and fitness regimen. 2

3. Ashwagandha

   • Known for reducing cortisol levels, which can lead to an increase in testosterone due to the interplay between cortisol and testosterone levels.
   • Recommended to be cycled (e.g., two weeks on, one week off) when taken at higher doses. 3
     • 

       1

       Evaluating Shilaji

       00:43:52
       
     • 

       2

       Performance Enhancers

       03:26:54
       
     • 

       3

       Hormonal Supplements Explained

       01:09:00
       
     • 

       4

       Testosterone Insights

       01:54:48
       

4. Maca Root

   • While more known for libido enhancement, it may have indirect effects on testosterone. Its efficacy may be limited and not strongly supported by data. 3

5. Fidojia and Tongkat Ali

   • Recommended for individuals with low LH (luteinizing hormone); these can support an increase in LH and subsequently testosterone levels. Dosing usually suggested is around 600 mg of fidojia and 400 mg of Tongkat Ali for three weeks on, one week off. 4

6. Boron

   • Mentioned as a potential supplement for boosting testosterone, though detailed evidence and specific dosing protocols weren't elaborated.

Important Considerations

• Lifestyle Factors: Proper sleep, nutrition, and exercise (both resistance and cardiovascular) are crucial for naturally optimizing testosterone levels. Even slight increases in sleep duration, particularly REM sleep, may significantly benefit testosterone levels. 1

• Consultation with a Healthcare Provider: Always recommend consulting with a healthcare provider and conducting blood work prior to beginning supplementation, particularly when dealing with hormone levels. 4

Incorporating these supplements, alongside healthy lifestyle choices, can help in increasing testosterone levels effectively.