Supplements recommended males
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For males looking to optimize their health and hormone profiles, several supplements are recommended based on discussions from the .
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Vitamin D: Important for many biological functions, including promoting testosterone levels. Replacing deficient levels of vitamin D can lead to optimized hormone levels 1 2.
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Zinc: Plays a crucial role in testosterone and sperm production. Supplementation can significantly increase sperm count and testosterone levels, and should be taken with meals to avoid nausea 3.
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Magnesium: Alongside zinc and vitamin D, magnesium supports endocrine functions, contributing to healthy testosterone and estrogen production 1.
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Omega-3 Fatty Acids: Essential for optimizing physical and mental health. Adequate intake can be beneficial for sperm quality, with recommended dosages of 1 to 3 grams of EPA form daily 4.
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Coenzyme Q10 (CoQ10): Supports mitochondrial function, instrumental in improving sperm and egg quality. The recommended dosage is 100 to 400 mg per day, ideally taken with a meal containing fat 5.
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Tongkat Ali (Long Jack): Known to support testosterone levels and increase libido by reducing sex hormone-binding globulin. The recommended dosage is 300 to 1200 mg per day, preferably taken earlier in the day 6 7.
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Boron: May help lower sex hormone-binding globulin (SHBG) levels, potentially increasing free testosterone levels. Typically taken in doses from 5 to 12 mg per day 2.
It's emphasized that lifestyle factors like diet and exercise should be prioritized before turning to supplementation. Consulting with a healthcare provider before starting any new supplement regimen is advised to tailor choices to individual health needs 8.
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