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Supplements to Enhance Bone Density and Boost Testosterone Levels for Bodybuilder

A 37-year-old North Indian male bodybuilder seeks advice to improve low testosterone and bone density. Discussion includes benefits of Vitamin D, magnesium, zinc, and other supplements to support bone health and hormone levels for his fitness goals.

  • North Indian 37 year old male, 28% bf, 182lbs, bodybuilding. Despite my bf, I still look leanish (except for hips). Working out 6 times a week on PPL program. I take vitamin D and Athletic Greens, I eat cottage cheese and get enough calcium, but my testosterone is low along with bone density. What supplements can I use to boost bone density and testosterone. It seems like my strategy isn’t working.

  • To support bone density and testosterone levels, there are several supplements you may consider:

    Bone Density

    1. Vitamin D: Vitamin D has a significant impact on calcium absorption and bone health. It can also contribute to increasing testosterone levels12.
    2. Calcium: Though you mentioned you get enough calcium from your diet, ensuring consistent levels is vital for bone strength.
    3. Magnesium: Magnesium aids in the metabolism of calcium and vitamin D, contributing to bone health3.
    4. Vitamin K2: This vitamin helps direct calcium to the bones and prevents calcium deposition in arteries.
    5. Dehydroepiandrosterone (DHEA): Some studies indicate that DHEA can increase bone mineral density by stimulating osteoblast activity and IGF-1 expression4.

    Testosterone

    1. Vitamin D: As previously mentioned, vitamin D supplementation has shown to increase testosterone levels in some men12.
    2. Zinc: Zinc deficiency is closely linked to low testosterone levels; supplementation may help maintain adequate levels of this mineral5.
    3. Magnesium: Magnesium can also play a role in supporting testosterone levels, especially if there's a deficiency5.
    4. Ashwagandha: This adaptogenic herb has shown some promise in increasing testosterone levels and improving overall male health6.
    5. Fenugreek: Some studies suggest that fenugreek can have a beneficial effect on testosterone levels6.

    Your current supplementation with vitamin D is beneficial for both testosterone and bone health. However, adding supplements like magnesium, zinc, and possibly DHEA (under medical supervision) could help with your concerns.

    Would you like to search for specific supplement products related to these recommendations?

    Footnotes

    1. S Pilz, "Effect of vitamin D supplementation on testosterone levels in men - PubMed", PubMed, 2010. ↩ ↩2

    2. Kazuyoshi Shigehara, "Testosterone and Bone Health in Men: A Narrative Review", NCBI, 2021. ↩ ↩2

    3. Examine.com, "How can you increase testosterone naturally?" Examine, 2023. ↩

    4. David J. Kirby, "DHEA in bone: the role in osteoporosis and fracture healing", PubMed, 2020. ↩

    5. Examine.com, "Increase testosterone naturally", Examine, 2023. ↩ ↩2

    6. Examine.com, "Supplements for Low Testosterone", Examine, 2023. ↩ ↩2

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