Ashwagandha is an herb that has been used for centuries in traditional Ayurvedic medicine. One of the most potent extracts of Ashwagandha is KSM-66, which contains a high concentration of active compounds called withanolides. These compounds are believed to provide numerous health benefits for men, such as reducing stress, enhancing cognitive function, and supporting the immune system. KSM-66 is a promising natural remedy that may also help improve testosterone levels, promote weight loss, and increase lean muscle mass, making it a valuable supplement for men looking to improve their overall health and well-being.

Benefits of KSM-66:

Stress, anxiety, and sleep:

Decreases cortisol in humans between 14.5-27.9% in otherwise healthy but stressed humans, which is significantly larger than many other supplements. [1]

Ashwagandha helped healthy individual as well as patients with insomnia and anxiety fall asleep faster than those who took a placebo. They also had significant improvements in sleep efficiency. [2]

Testosterone, weight loss & lean muscle:

In a randomised control study of untrained men, the ashwagandha group improved their 1RM of bench press by almost 20 kg over placebo and leg extension by almost 5 kg. Muscle size, serum testosterone, and muscle recovery as measured by plasma creatine kinase was also improved versus placebo, they also lost 2% more body fat. [3]

Endurance:

Top-level cyclists, taking 500mg of a liquid made from the root of a plant twice a day for eight weeks led to a noticeable increase in VO2 max (12.5%) and time to fatigue (7.2% or 1.14 minutes longer). However, the rate at which their bodies burned fat didn’t change. [4]

Cognitive function:

A study found that taking a high-concentration Ashwagandha root extract (300mg capsule, twice a day) for eight weeks significantly improved memory and cognitive function in adults with mild cognitive impairment compared to a placebo group. [5]

Recommended dosage:

Studies on ashwagandha have used dosages of 250–600 mg/day of a root extract. The most common dosing protocol is 600 mg/day divided into two doses, with one taken in the morning with breakfast and the other in the evening. [78]

Tongkat Ali, also known as Eurycoma longifolia, is a medicinal plant native to Southeast Asia, particularly Indonesia and Malaysia. It has been used for centuries in traditional medicine to improve men's health and vitality. The active compounds called eurycomanone seem to have a wide range of potential health benefits. These compounds are known to help improve testosterone levels, increase muscle mass, and reduce fatigue. They have also been traditionally used to enhance libido and sexual performance, making Tongkat Ali a popular supplement for men seeking to improve their physical & sexual health.

Benefits of Tongkat Ali:

Sexual Function:

A meta-analysis of the literature highlights the possible use of Tongkat Ali supplementation for enhancing testosterone production. Although more research is required before its use in clinical practice, this may represent a safe and promising therapeutic option, particularly for patients with hypogonadism. [6]

In a 12-week study of 109 men, treatment with 300mg of Eurycoma longifolia (EL) water extract resulted in several major improvements compared to a placebo group. These improvements included: [7]

• Significant improvement in physical functioning as measured by the SF-36 questionnaire
• Higher scores in the overall Erectile Function domain of the International Index of Erectile Function (IIEF)
• A 14% increase in sexual libido by week 12
• A 44.4% improvement in sperm motility and an 18.2% increase in semen volume at the end of treatment
• Significant fat mass loss in subjects with a BMI of 25 or higher

Stress and Anxiety:

Tongkat Ali root extract was found to significantly improve mood parameters related to tension (-11%), anger (-12%), and confusion (-15%), as well as improve stress hormone profile by reducing cortisol exposure by 16% and increasing testosterone status by 37%. [8]

Physical Performance:

In a 6-month study of 45 men with androgen deficiency of aging male (ADAM), concurrent training (CT) and Eurycoma longifolia (EL) supplementation resulted in several major improvements. These included: [9]

• A 14% increase in isokinetic peak torque of the knee extensors in the CT group and a 17% increase in the CT + EL group
• An increase in isokinetic peak torque of knee flexion in the CT + EL group only
• A correlation between testosterone levels and isokinetic peak torque of knee extension and flexion for all participants
• A 27.3% decrease in ADAM symptomatology in the CT group and a 36.1% decrease in the CT + EL group [9]

Recommended dosage:

The standard dosage of Tongkat Ali for testosterone is 100–600 mg/day. For sexual health and libido, a daily dose of 200–400 mg seems to be effective, which may be divided into 1–2 doses per day, although it’s not known whether one of these dosing regimens is more effective. [79]

Coleus Forskohlii is a plant native to India that has been used in Ayurvedic medicine for centuries. The plant contains a compound called forskolin, which is believed to have numerous health benefits. Forskolin has been shown to increase levels of a molecule called cyclic adenosine monophosphate (cAMP) in the body, which plays a role in a variety of physiological processes. Coleus Forskohlii is a promising ingredient for men's health, with potential benefits for weight loss and body composition, as it may help increase fat metabolism, reduce body fat mass, and increase lean muscle mass. In addition, it may improve testosterone levels in men, which is important for overall health and well-being.

Benefits of Coleus Forskohlii:

Body Composition & Testosterone:

During a 12-week study, the use of 250mg Coleus Forskohlii (10% Forskolin by weight) supplements twice a day may have potential as a supplemental aid for obesity and men with hypogonadism. [10]

• There were favourable changes in body composition, with the forskolin group having a significant decrease in body fat percent from baseline, with a change in body fat of (−4.14 ± 4.47% vs. −0.96 ± 1.66%) compared to the placebo group.
• Serum total testosterone concentration though not significantly different among groups, increased 16.77 +/- 33.77% in the forskolin group compared with a decrease of 1.08 +/- 18.35% in the placebo group.

Asthma:

Treatment with 10mg/day of forskolin was found to be more effective than sodium cromoglycate in preventing asthma attacks. The number of patients who had asthma attacks during the treatment period was significantly lower in the forskolin group (40%) than in the sodium cromoglycate group (85%). [11]

Recommended dosage:

To supplement Coleus Forskohlii, take 250 mg of a supplement that contains 10% forskolin, twice a day, for a 500 mg total daily dose. [80]

Anacyclus Pyrethrum, also known as Akarkara, is an herb used in traditional medicine to improve men's health and vitality. The active compound in Akarkara is called pyrethrin, which has been shown to have potential health benefits for men. Pyrethrum is known to help increase testosterone levels, improve sperm quality, and enhance libido, making Akarkara a popular supplement for men seeking to improve their sexual and reproductive health. In addition, Akarkara has been traditionally used to reduce inflammation, improve digestion, and boost overall energy levels, making it a promising natural remedy for a variety of health concerns.

Benefits of Akarkara:

Sexual Health:

Anacyclus pyrethrum root increased body weight, sperm count, motility, viability, and serum testosterone, luteinizing hormone, and follicle-stimulating hormone concentrations in male rats. [12]

The root extract also showed improved sexual behaviour, including receptivity towards female rats, increased precopulatory activities, and a significant increase in the penile erection index in male rats. [13]

Immune system:

Animal studies provide evidence that Anacyclus pyrethrum may have immune-stimulating and immunomodulatory effects, which could potentially be useful in supporting the immune system and promoting overall health and is used in the ayurvedic system of medicine. [14][15]

Safety and toxicity:

The extract of Anacyclus pyrethrum was safe for long-term treatment and did not cause any toxicological abnormalities, making it a safe option for use in therapeutic applications. [16]

Recommended dosage:

Studies in rats use a range of 50-150 mg/kg bodyweight Anacyclus pyrethrum roots (DC) daily, with all tested extracts (ethanolic, petroleum ether, water) appearing to be effective. This results in an estimated human dosage range of:

• 550-1,600 mg daily for a 70kg person
• 700-2,200 mg daily for a 90kg person
• 900-2,700 mg daily for a 113kg person

These are just estimates as to the effective range of the root extract in humans, since there is currently no human evidence to base recommendations on. [81]

L-Theanine is a unique non-dietary amino acid that is abundant in green tea leaves and has been widely studied for its potential health benefits. Its ability to increase certain neurotransmitters in the brain, such as dopamine and serotonin, can help promote relaxation and reduce stress and anxiety. Additionally, L-Theanine has shown promise in improving cognitive function by enhancing focus and attention, supporting healthy brain function, and increasing alpha brain wave activity associated with mental clarity.

Benefits of L-Theanine:

Anxiety and cognition:

Through multiple studies, L-Theanine has been shown to have positive effects on stress-related symptoms and L-Theanine improves stress-related symptoms, cognitive function, and can lower blood pressure, especially in individuals with a high response to psychological stress, while the combination of L-Theanine and caffeine enhances attention-switching tasks and reduces susceptibility to distracting information. [17] [18] [19] [20]

L-theanine promotes mental relaxation, concentration, and induces alpha waves by modulating GABA, dopamine, and serotonin levels, which makes it an effective natural remedy for anxiety without causing drowsiness or impairing concentration. [21] [22]

Recommended dosage:

L-Theanine tends to be taken in the dosage of 100-200mg, usually alongside caffeine. [82]

Magnesium is an essential mineral that plays a crucial role in numerous physiological processes, including supporting healthy bones and muscles, promoting relaxation, and improving sleep quality. It is also involved in numerous physiological processes, such as nerve function and energy production. Magnesium glycinate is a highly bioavailable form of magnesium which may be particularly beneficial for people who have difficulty absorbing magnesium or experience digestive discomfort from other forms of magnesium supplementation.

Benefits of Magnesium:

Sleep & relaxation:

Higher magnesium intake or status is associated with better sleep quality, and magnesium supplementation can lead to statistically significant improvements in sleep time, sleep efficiency, melatonin concentrations, and sleep quality measures such as the ISI score and sleep onset latency, as well as decreased serum cortisol concentrations. [23][24]

Testosterone and physical performance:

Magnesium supplementation has been shown to increase free and total plasma testosterone levels in sedentary individuals and taekwondo athletes, with a greater increase observed in athletes; furthermore, magnesium supplementation can prevent the reduction in thyroid hormone activity that occurs during training until exhaustion in both sedentary individuals and Tae-Kwon-Do athletes. [25][26]

The magnesium group in a study had significantly greater increases in quadriceps torque when adjusted for body weight and lean body mass than the placebo group. [27]

Insulin:

These findings suggest that oral Mg supplementation can improve insulin sensitivity in overweight, non-diabetic subjects with normal magnesium levels, which highlights the importance of optimising magnesium status early to prevent insulin resistance and type 2 diabetes. [28][29]

Depression:

Daily intake of 500 mg magnesium oxide for at least 8 weeks improved Beck's test score and serum magnesium in depressed patients. [30]

Absorption:

Magnesium diglycinate was better absorbed and better tolerated than magnesium oxide, especially in patients with greater impairment of magnesium absorption. [31]

Recommended dosage:

The recommended dietary allowance (RDA) for magnesium for adults is 410–420 mg/day for men and 320–360 mg/day for women. This includes magnesium from all sources such as food, beverages, supplements, and medications. [83]

Zinc is a vital mineral that supports many important functions in the body, including immune system function, wound healing, and cell growth and division. Zinc glycinate is a highly absorbable form of zinc that may be particularly beneficial for people who have difficulty absorbing zinc or experience digestive discomfort from other forms of zinc supplementation. In addition, zinc glycinate may support healthy testosterone levels in men and promote overall reproductive health. It also has antioxidant properties and may help protect against oxidative stress, which can contribute to a variety of chronic health conditions.

Benefits of Zinc:

Hormonal balance:

Zinc supplementation can increase serum testosterone levels in marginally zinc-deficient elderly men and may contribute to male reproductive function and fertility by modulating circulating luteinizing hormone and testosterone concentrations. Zinc also increases dihydrotestosterone levels and sperm count in low T groups. [32][33][34][35] 

Mental health:

Zinc supplementation for 12 weeks can increase serum zinc and BDNF levels, improve depressive symptoms, and support hippocampus-dependent learning and memory, highlighting its importance in mental health. [36][37]

Immune system:

Zinc administered within 24 hours onset of symptoms reduces the duration and severity of the common cold in healthy people. [38][39]

Recommended dosage:

Zinc supplements vary in their dosages from 5–10 milligrams (mg) up to 25–45 mg, and sometimes higher. Dosages in the lower range are typically used as a daily preventative, whereas dosages in the higher range are typically used to treat chronic conditions and zinc deficiency. [84]

Vitamin D3 is a fat-soluble vitamin that plays a crucial role in maintaining healthy bones and teeth, supporting the immune system, and regulating mood. It is naturally synthesized by the skin when exposed to sunlight but can also be obtained through diet or supplementation. Vitamin D3 is particularly important for those who live in areas with limited sunlight or have limited sun exposure, as well as older adults and individuals with darker skin who may have difficulty synthesizing vitamin D3. Low levels of vitamin D3 have been associated with an increased risk of various health conditions, including osteoporosis, cardiovascular disease, and certain types of cancer.

Benefits of Vitamin D3:

Testosterone:

Vitamin D supplementation just over 3000 (IU) may positively impact testosterone levels and sperm motility in men, while high or low levels of serum vitamin D may negatively affect semen parameters. [40][41][42]

Sleep:

Maintaining adequate vitamin D levels through supplementation may lead to improvement in neurologic symptoms, sleep and reduce the prevalence of insulin resistance, prediabetes, and diabetes in OSA patients, suggesting that widespread vitamin D deficiency may contribute to the epidemic of sleep disorders and metabolic diseases. [43][44]

Bone health:

These studies suggest that maintaining adequate levels of vitamin D may improve musculoskeletal health, athletic performance, muscle regeneration and hypertrophy, and may help prevent bone fractures and stress fractures, particularly in individuals who are deficient in vitamin D. [45][46][47][48][49][50]

Metabolic disease:

Cancer

Efforts to improve vitamin D status, such as supplementation, may reduce the incidence and mortality of cancer with minimal adverse effects, with a meta-analysis suggesting that daily oral vitamin D intake of 1,000 IU could reduce colorectal cancer incidence by 50%. [51] [52]

Cardiovascular disease

Moderate to high doses of vitamin D supplements may reduce cardiovascular disease risk, and a vitamin D supplement of 3,332 IU can improve cardiovascular disease risk markers in overweight individuals with inadequate vitamin D status without adversely affecting weight loss. [53][54]

Diabetes and insulin:

Vitamin D supplementation and higher vitamin D levels are associated with a reduced risk of developing type 2 diabetes mellitus and improved insulin sensitivity in adults. [55][56][57][58][59]

Mental health:

Low vitamin D levels have been associated with a higher risk of developing depression, especially in winter, and vitamin D supplementation may improve symptoms related to depression and vitamin D deficiency. [60][61]

Nonverbal (visual) memory seems to benefit from higher doses of vitamin D supplementation, particularly among those who are insufficient (<75nmol/L) at baseline. [62]

Recommended dosage:

The recommended daily allowance for Vitamin D is currently set at 400–800 IU/day, but this may be too low for many adults. For moderate supplementation, a 1,000–2,000 IU dose of vitamin D3 is sufficient to meet the needs of most of the population. Higher daily doses are in the range of 20–80 IU per kilogram of body weight.

The Upper Tolerable Intake Level in the United States and Canada is 4,000 IU per day (IU/day). It’s been suggested that the true Upper Tolerable Intake Level may actually be as high as 10,000 IU/day, but there are limited data on health outcomes using doses near this amount.

Vitamin D3 supplementation (cholecalciferol) is recommended over D2 supplementation (ergocalciferol) because D3 tends to raise blood levels more effectively.

Vitamin D should be taken daily, with meals or a source of fat. [85]

Vitamin K2 (MK7) is a form of Vitamin K2 that plays an important role in bone health by regulating calcium and promoting its incorporation into bones, and also supports cardiovascular health by reducing the buildup of calcium in arteries. It may have additional benefits for men's health, such as improving testosterone levels, leading to improved bone health and muscle strength, reducing the risk of heart disease, and lowering the risk of prostate cancer. However, more research is needed to fully understand the potential benefits of vitamin K2 (MK7) for men's health. Vitamin K2 (MK7) supplements have become increasingly popular due to their potential health benefits, particularly for people who are at risk for osteoporosis or heart disease.

Benefits of Vitamin K2 (MK7):

Bone health:

Vitamin K2, specifically MK-7, improves bone health, arterial health, and blood vessel health, while decreasing arterial calcification, without adverse effects on blood clotting, and can be supplemented to improve vitamin K status. [63][64][65][66][67][68]  

Insulin sensitivity:

The study found that supplementation with Vitamin K2 increased insulin sensitivity and improved glucose metabolism in healthy young men. [69]

Cognitive function:

Increasing dietary Vitamin K intake is associated with better cognitive function and improved verbal episodic memory performance in aging individuals. [70][71]

Vitamin K absorption and serum levels:

Research highlights the superior efficacy of Vitamin K2 (MK-7) compared to K1, due to its longer half-life, stable serum levels, and better carboxylation of proteins important for bone health. MK-7 is also well-absorbed and has a longer duration of action compared to MK-4. [72][73]

Recommended dosage:

The minimum effective dose for longer chain menaquinones (MK-7, MK-8, and MK-9) is between 90-360mcg. Further research is needed to determine the maximum effective dose for MK-7.

Vitamin K should be supplemented alongside fatty acids, even if the vitamin is coming from a plant-based source, so consider taking Vitamin K at mealtime. [86]

Boron citrate is a trace mineral that is essential for the maintenance of healthy bones, muscles, and joints. It has been found to play a role in increasing bone density, reducing the risk of osteoporosis, and improving bone health in both men and women. Additionally, boron citrate has been studied for its potential cognitive benefits, such as improving memory and attention. It may also have a positive impact on testosterone levels in men, which can improve muscle mass and reduce the risk of age-related decline in testosterone levels.

Benefits of Boron:

Brain function:

Overall, the findings from 3 studies suggest that boron may play a role in human brain function and cognitive performance, and provide additional evidence that boron is an essential nutrient for humans. [74]

Hormone & immune Systems:

The study found that acute and weekly supplementation of boron in healthy males resulted in a significant increase in plasma boron concentration, decreased levels of sex hormone binding globulin, high sensitive CRP and TNF-α after 6 hours, and a significant increase in plasma free testosterone and decrease in plasma estradiol after one week, along with elevated levels of dihydrotestosterone, cortisol and vitamin D, and a decrease in all three inflammatory biomarkers. [75]

Bone health:

Boron plays a regulatory role in mineral metabolism and increases steroid hormone concentration. Further research is needed to fully understand its impact on human health; however, research since 1963 indicates that boron is an essential nutrient for healthy bones and joints, and a safe and effective treatment for some forms of arthritis. [76][77]

Recommended dosage:

The lowest active dose of Boron supplementation appears to be 3mg, which is effective in supporting hormonal parameters in postmenopausal women. Studies on osteoarthritis have used 6mg of Boron while studies in youth investigating hormonal changes have used 10mg. [87]