As a strongman competitor training four times a week, I’m always looking for ways to optimise my performance, recovery, and overall health. One key factor in strength and muscle growth is testosterone, and I wanted to see if I could naturally increase my levels through supplementation. Over the course of a year, I managed to boost my testosterone by over 10%—going from 12 nmol/L in October 2023 to 13.3 nmol/L in September 2024—by adding four key supplements to my daily routine: Shilajit, Ashwagandha, Sea Moss, and Creatine.
My Testosterone Journey: From 12 nmol/L to 13.3 nmol/L
To track my progress, I took two blood tests from Medichecks:
- October 2023: I started with an Advanced Well Man Blood Test, which showed my testosterone at 12 nmol/L.
- September 2024: After nearly a year of supplementing, I took an Optimal Health Blood Test, and my testosterone had increased to 13.3 nmol/L.
Purchasable Blood Tests:
Medichecks Advanced Well Man Blood Test
Medichecks Optimal Health Blood Test
While this isn’t a dramatic spike, a 10%+ increase is a solid improvement, especially considering that I made no major changes to my training or diet. Let’s break down the four supplements that helped me achieve this boost.
1. Shilajit – The Natural Testosterone Booster
Shilajit is a mineral-rich resin that has been used in Ayurvedic medicine for centuries. It contains fulvic acid and numerous trace minerals that support energy production, endurance, and hormone balance.
- How it helps: Studies suggest Shilajit can enhance testosterone production by supporting mitochondrial function and reducing oxidative stress.
- My dosage: 500mg daily (standardized to 20% fulvic acid)
- Form taken: Resin
2. Ashwagandha – Reducing Stress & Boosting Testosterone
Ashwagandha is a powerful adaptogen known for reducing cortisol levels, which can directly impact testosterone production. High cortisol can suppress testosterone, so keeping stress in check is crucial.
- How it helps: Research has shown Ashwagandha supplementation can increase testosterone by up to 15% in men with stress-related hormone imbalances.
- My dosage: 600mg of KSM-66 Ashwagandha extract daily
- Form taken: Capsule
3. Sea Moss – Nutrient-Dense Support for Hormone Health
Sea Moss is packed with essential minerals like iodine, magnesium, and zinc—all of which play a role in hormone regulation and overall metabolic health.
- How it helps: Zinc is particularly important for testosterone synthesis, and iodine supports thyroid function, which is closely linked to hormone production.
- My dosage: 2 tablespoons of raw Sea Moss gel daily
- Form taken: Capsule
4. Creatine – Not Just for Strength, But Also Testosterone
Creatine is well-known in the strength community for enhancing performance, but it also plays a role in testosterone production.
- How it helps: Research has shown that creatine can increase DHT (a more potent form of testosterone) and improve overall hormonal balance.
- My dosage: 10g of creatine monohydrate daily (1g per 10 kilos of body weight)
- Form taken: Powder
My Experience & Results
After a year of consistently taking these supplements, I felt noticeable improvements in energy, recovery, and overall strength. I competed in my first beginner strongman competition in November and am currently training for a novice comp in May, and I genuinely believe these supplements have supported my progress.
Key Takeaways
- Consistency is key – Natural testosterone boosting takes time; don’t expect overnight results.
- Combine supplements with a solid diet and training program – No supplement can outwork a poor diet or lack of training effort.
- Get blood tests to track your progress – If you’re serious about optimizing your hormones, data is essential.
Supplements Taken
-
Ashwagandha
(60 Caps)
-
Creatine Monohydrate
(300g)
-
Shilajit Resin – Ancient Vitality Elixir
(50g)
-
Vitamin D3
(90 Veggie Tabs)
