13 food supplements for mass gain and testosterone

It's a bit disturbing, isn't it?

Yes, this expression “bulking food supplements”. It scares you a little, doesn't it? You may imagine contraband products arriving at the bottom of a Chinese container.

That's it ?

When you think of testosterone and supplements, what comes to mind? Me, I don't know why, but I mentally see Stalone or Schwartzy appear.

Do you know why, Doctor?

No doubt the youngest will think of another star inflated with steroids and growth hormones in injection. Well, on the actors, I'm probably overwhelmed.

But don't worry, if I'm talking to you here about bodybuilding supplements for mass gain, I am referring to products that are much less dangerous to your health…

Testoprime

Are there natural food supplements for bulking?

There are supplements that have been proven to increase testosterone levels.

The first 7 are 100 natural %. The other 4 are widely used around the world and have been studied extensively. It's up to you to make up your own mind on the subject.

Before you even think about taking supplements for testosterone, you must of course learn what naturally promotes this hormone. For that, read this article on ways to boost your testosterone levels without any supplement.

Now, here is the list of supplements to know.

I'll start with 11 supplements that are found naturally in the diet, but adding extra can benefit your testosterone.

The last 2 are anti-aging hormones widely used across the Atlantic. I leave it to you to form your own opinion.

All our articles on performance supplements

Before discovering the rest, here is the list of our articles on the theme of bodybuilding food supplements:

11 supplements for testosterone

bodybuilding food supplements to increase testosterone

As I do not wish to tell you anything, I have indicated with numbered references various studies in support of my remarks.

Most studies are in English, but I know how good you are 😉

1. Vitamin D3

Despite its importance, about 50 % of the population lack vitamin D. Its most important form is the vitamin D3. The best is from Gibraltar by the way 😀 I know, the pun sucks, but I can never resist…

This vitamin has many benefits for your health, including reducing the risk of cardiovascular disease.

Not to mention that it is a natural testosterone booster.

These remarks are confirmed by several studies of the American Center for Biotechnology Information (NCBI).

A study was carried out over 12 months with men aged 20 to 49. She revealed that supplementation with vitamin D3 of 3300 IU per day (1 IU = 0.0003 milligram) increases testosterone levels by 20 to 25 %.

As you can also see in this Women's Journal article, vitamin D3 is not only important for men.

At Natura Force, only one vitamin D3 box enough for you for 5 months. That's just 13 cents a day. In addition to the capsules, consume foods rich in vitamin D3, such as natural tuna.

2. Zinc

If you're not sure which supplement to start with, zinc is arguably one of the most important. This mineral is involved in over 100 chemical processes in your body. As with vitamin D, zinc levels in the body have a direct relationship to your testosterone level.

In professional wrestlers, daily zinc intake reduced the drop in testosterone observed after 4 weeks of high-intensity training.

A major study was done by Wayne State University in Indiana on middle-aged men. It found those who had a slight zinc deficiency increased their testosterone significantly. Their rate actually increased by 93 % after 6 months of supplementation.

If you are vegetarian, you absolutely must take zinc as a supplement.

Why ?

Because this mineral is mainly present in protein-rich foods such as raw milk, cheeses, yogurts, meats and fish. Additionally, even people who eat these foods may be deficient in zinc due to soil depletion from over-farming.

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3. Fenugreek

Among the secrets for muscle mass with natural bodybuilding food supplements is fenugreek. Research indicates that this herb works by reducing the enzymes that convert testosterone to estrogen.

One of his studies was conducted over 8 weeks with 30 young men divided into 2 groups. The 30 participants were required to do resistance training 4 times a week. Only 15 of them received 500 mg of fenugreek per day.

In the group that received fenugreek, testosterone levels increased after the test. Conversely, the 2nd group showed a slight drop in testosterone. Also, those who consumed fenugreek gained more strength and lost more fat.

Guaranteed GMO-free, the Natura Force Fenugreek is perfectly suitable for vegetarians. Rich in antioxidants, fenugreek reduces the formation of free radicals generated during the effort.

You will recover more easily after your sessions and gain more muscle mass.

4. Ginger

Everyone knows ginger.

Many use it as a spice in cooking. Besides, I recommend the chicken or turkey breast with ginger. You will see, it is both excellent and very good for your line.

This spice has also been widely used in traditional medicine for centuries. Among its beneficial effects on health, many studies have spoken of its ability to reduce inflammation.

It would also act naturally on testosterone levels.

Since the ginger is an easy to find spice, I encourage you to use it in cooking rather than buying it in capsule form.

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5. Ashwagandha or Indian Ginseng

The ashwawhat? Ashwagandha is not even worth remembering for scrabble because it contains too many letters. Shame !

On the other hand, it's great to place in a conversation with friends while you chew Marshmallows 😀

This plant used in traditional Indian medicine is also known as Indian ginseng. Ashwagandha is primarily used as an adaptogen, which means it helps you deal with stress and anxiety.

A study carried out on 57 men revealed that supplementation with this root leads to a significant increase in muscle volume and strength for those following a bodybuilding program.

I noted in this study an increase in strength of 74 % in the bench press, as well as an increase in muscle volume of 62 % for the men who received this supplement compared to those who consumed a placebo. It is considerable!

Indian ginseng also appears to increase testosterone levels in people under stress by reducing their cortisol levels.

If you have already read the article I wrote on the secrets to naturally increasing your testosterone levels (link at the beginning of the article), you noticed in point n°6 that these 2 hormones oppose each other.

Rather than buying capsules whose price is very high for tiny quantities, I recommend you this organic ashwagandha. It is packaged in a bag.

This is undoubtedly the formula more economical that you can find on the market.

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6. A good coffee to naturally increase your testosterone

While one might think that the caffeine consumption increases stress, and therefore reduces the level of testosterone, scientific studies prove the opposite. This does not mean that it should be abused, in which case the effects could be opposite.

However, it should be noted that drinking coffee leads to an average increase of 14 % in testosterone production.

So, how about a little coffee?

Whether from San Marco or Lav'Azza, you can say what you want, Italian coffee is something else anyway! Even though Grandma knows how to make good coffee, she still lost a lot 😆

So stop drinking anything. A vero caffè! Thank you thousand! 

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7. Maca Root

I add the maca root to this list. It is true that this component is often found in the ingredients of testosterone boosters. That's how he caught my attention.

It has been used for its medicinal properties for 5000 years in the high Peruvian Andes. Like Indian ginseng, Maca root is an adaptogen. It therefore helps you manage stress and anxiety in addition to naturally promoting testosterone.

Users of this product are particularly satisfied. Why not try to increase your testosterone?

For its exceptional quality, I encourage you to discover this organic maca from Natura Force:

13 bodybuilding dietary supplements for mass gain 1

8. Tribulus Terrestris

This plant has also been used for centuries in traditional medicine.

Its ability to increase testosterone has been shown on people who are deficient in it. However, I would like to clarify that there is no indication that this substance increases testosterone in consumers who produce enough of it.

Contrary to what some advertisements suggest, it should therefore be used mainly in the event that you lack testosterone. This particularly concerns athletes who are getting older. For others, focus on the previous 7 products.

Afterwards, this plant has other interesting virtues, but since this article is dedicated to testosterone...

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9. Creatine monohydrate

Creatine is an effective dietary supplement for your testosterone level if you have a training program. It is true that it is best known for its ability to increase your athletic performance. It increases your explosiveness, strength and endurance.

But, what about testosterone? That's what you're here for, isn't it?

OKAY !

A study was conducted in New Jersey during a 10-week resistance training program with American football players. Those who took creatine significantly increased their resting testosterone levels.

But the researchers also noticed that the effectiveness of creatine is greater when it is associated with beta-alanine. The latter is a non-essential amino acid found naturally in your muscles.

The combination of the 2 promotes lean muscle growth and fat loss.

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10. BCAAs

Amino acids are the building blocks used to build proteins. They are therefore essential for muscle building. In addition, some of them increase testosterone. This is especially the case in combination with a good training program.

The BCAAs are branched chain amino acids (leucine, isoleucine, valine). The combination of these 3 amino acids represents approximately one third of muscle protein. You can find it in your diet, such as in cheeses, egg yolks, red meats, etc.

But you can also take it in supplement form. For example by buying BCAAs, vegetable protein or whey (lactoserum) if you are not lactose intolerant.

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11. D-aspartic acid

I put this product at the end of the list, because the studies on this supplement are not numerous enough for my taste. Some say there is no better, while others argue.

I admit that I couldn't decide between them, but I wanted you to at least have the information.

Very serious American sites recommend taking it. This is particularly the case of the site Healthline and Kris Gunnars, considered a true authority on the subject. According to him, D-aspartic acid is a natural amino acid that boosts testosterone when its level is low.

It is found naturally in certain foods as you can read in This article. The reason for its effectiveness would be due in particular to its capacities to stimulate the manufacture luteinizing hormone.

This is important, since this hormone pushes the Leydig cells to produce more testosterone. Initial research seems to indicate that results are felt after just 12 days of D-aspartic acid supplementation.

What nobody disputes a priori is that all people who have low testosterone have an interest in taking it. On the other hand, people with normal levels may not have noticeable effects.

2 hormonal testosterone supplements

12. DHEA

DHEA plays an important role in boosting testosterone and controlling estrogen levels. This hormone is very popular in the USA because of these biological effects. Of all the supplements capable of boosting testosterone levels, DHEA has been the subject of the most research.

Several studies have shown a 20 % increase in testosterone in those who consume 50-100 mg of DHEA daily.

Women can take 25mg per day, while men should choose the 50mg pack. Unfortunately, it is currently unavailable in France…

13. Pregnenolone

Like DHEA, pregnenolone is one of those hormones that are associated with youth because it decreases with age.

This natural hormone is often called the mother of hormones, because it is the source of DHEA, estrogen, progesterone, testosterone, etc., among others. It's a natural chemical precursor of all steroid hormones.

Even if the studies on this hormone discovered in 1930 are still incomplete, it is a supplement to follow. You can find out more by reading this article on medecine.savoir.fr.

This product is currently not found on the market, probably due to new French laws… They keep doing the opposite of other countries 🙁

Building Muscle Supplements – Conclusion

I really wanted to give you the most complete list possible of the most effective supplements for your testosterone levels.

Now let me give you an order of priority:

  1. If you are under 40, take at least 15mg zinc and BCAAs which are also very important for energy during your sessions and recovery.
  2. Beyond 40 years, in addition to the previous 2, I recommend that you add creatine combined with beta-alanine. You can think seriously about the DHEA and at the pregnenolone at the same time, but make an informed decision. The French authorities are against the free sale of these 2 products. Anyway, they are almost against everything 🙁
  3. Consume vitamin D3 only if you rarely have the opportunity to expose yourself to the sun.

And if you like it, have a little coffee of course!

Above all, remember that all supplements will be useless if you do not have good weight training sessions. This is what I offer you with this program that will help you gain muscle volume in 12 weeks:

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

8 thoughts on “13 compléments alimentaires musculation pour la prise de masse”

    1. Of course, ZMA is also a very good supplement for testosterone. But as you have noticed, in this article I only discuss the basic products, not the associations of several micronutrients or vitamins. Zinc is also there.

      ZMA is a compound of zinc, magnesium and vitamin B6. It is therefore a very good choice.

      Thank you very much for your very insightful contribution. Besides, you have a beautiful name 😉

    1. Hello Damien,

      A large debate indeed. It is still interesting to note that France is always stronger than the other countries in the world in determining that what the other labs in the world say is always wrong… Unless the French labs are so powerful that they make rain and good weather to fill your pockets. For example, try to learn more about the story of Jean Solomidès and his cancer treatment to better understand.

      Concerning DHEA and pregnenolone, I did a lot of research on the subject and I had read the article that you give in reference. I have built my opinion by reading numerous scientific sources and I invite readers to do the same. Many online shops sell these products without problems in France. The authorities can act against them if they want, and I wish them a lot of courage when all our neighboring countries market them freely 😉

      Anyway, thank you very much for your comment, Damien.

  1. Good morning! How valid can this be for women? I practice sport (CrossFit) regularly but not excessively and I don't try to “develop” myself – however during my pregnancy expecting a little boy my testosterone level was higher and I noticed the benefits. I would like to act on Ca, but complicated to find information for women and not alterophile. I am 33 years old – if information I am interested thank you!

    1. Stéphane - Sport At Home

      Hello Beatrice,

      By reading the article preceding this one on how to increase testosterone naturally, you will find that the advice given is valid for both men and women.

      The same applies to the supplements presented in this article. The only difference is that the production of this hormone is always lower in women, unless you use unsavory products. But you can absolutely use the supplements listed here.

  2. Excellent article Stéphane, especially since many of them are natural 🙂
    No need for a product of dubious origin to increase your testosterone!
    A word of warning about maca. There are 3 kinds (yellow, red and black) and only black maca has a hormonal influence. But in France, brands rarely specify what kind it is...
    See you soon !

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