Science

Testosterone production can be influenced by sleep, nutrition, stress, weight changes as well as underlying medical conditions. Targeted supplementation can help support the body’s natural hormone balance, especially when dietary gaps or lifestyle stressors are present.

Low testosterone levels are associated with reduced energy, low mood, decreased muscle mass, increased fat mass, brain fog, and diminished quality of life.1

Key functions of testosterone include:

  • Muscle mass and strength: Supports protein synthesis, muscle growth, and physical performance.2

  • Bone density: Helps maintain strong bones and reduces fracture risk.3

  • Energy and vitality: Contributes to overall energy levels and resistance to fatigue.1

  • Fat metabolism: Regulates body composition by supporting lean mass and limiting excess fat accumulation.4

  • Sexual health: Drives libido, erectile function, and sperm production.1

  • Mood and cognition: Influences motivation, confidence, emotional stability, focus, and mental resilience.1

  • Cardiovascular health: Supports healthy red blood cell production and vascular function.5

How Y Plan supplements can underpin healthy function:

The ingredients found in the Y Plan supplement have been carefully selected based on clinical trials and published data and are known to support testosterone production and healthy wellbeing in men. The two main ingredients are fenugreek and ashwagandha which have been used for centuries to promote men’s health. In addition, we have included vitamin D, zinc and boron – which in combination have beneficial effects for men’s health. 

  • Fenugreek has been used for thousands of years in traditional medicine and dates back to Egyptian times to boost male vitality, sexual function and strength. Clinical studies have shown that administration of fenugreek increases circulating levels of testosterone and has positive impacts on libido in men.6,7 Today it is commonly used in sports nutrition to increase testosterone and improve body composition.8 


  • Ashwagandha has been shown to increase testosterone levels, primarily by reducing stress and cortisol levels. It is useful in combating stress-related fatigue and studies have shown that root extract daily can improve testosterone, sperm quality and muscle strength with more significant effects observed in men with low baseline levels.9 Positive effects have also been shown in men undergoing resistance training: men taking daily ashwagandha had significantly raised testosterone levels, reduced body fat percentage, with increased muscle strength, muscle size and reduced exercise-induced muscle damage.10 


Other positive effects include:

  • Nutrient support: Key nutrients such as zinc,11 boron12 and vitamin D 13,14  are used for testosterone synthesis and nervous system health. Boron plays a regulatory role in minerals including calcium and hence bone metabolism.12

  • Stress regulation: Adaptogenic compounds such as ashwagandha can help moderate cortisol, which can otherwise suppress testosterone and impair mental clarity. It has also been shown to reduce stress and anxiety.9

  • Cognitive and mood support: contribute to focus, motivation, and emotional stability15

  • Energy metabolism: Supplements that aid mitochondrial function and recovery can reinforce physical and mental performance 

  • Consistency and resilience: When used responsibly, supplements can help maintain baseline hormonal support during periods of high demand or ageing-related decline.

 

 

References:


  1. Traish et al. Testosterone deficiency. Am J Med 2011 Jul; 124 (7): 578-87.  


  1. Griggs et al. Effect of testosterone on muscle mass and muscle protein synthesis. J Appl Physiol. 1989 Jan;66(1):498-503. 


  1. Tuck S, Francis R. Testosterone, bone and osteoporosis. Front Horm Res. 2009: 37; 123-132. 


  1. Kelly DM and Jones TH. Testosterone and obesity. Obes Rev. 2015 Jul; 16 (7): 581-606. 


  1. Saad et al. Differential effects of 11 years of long-term injectable testosterone undecanoate therapy on anthropometric and metabolic parameters in hypogonadal men with normal weight, overweight and obesity in comparison with untreated controls: real-world data from a controlled registry study. Int J Obes. 2020; 44: 1264-78. 


  1. Mansoori A et al. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytother Res. 2020 Jul; 34(7): 1550-1555.


  1. Rao A et al. Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study. Aging Male. 2016 Jun; 19(2): 134-42.


  1. Albaker W. Fenugreek and its effects on muscle performance: A systematic review. J Pers Med 2023 Feb 27; 13 (3): 427. 

  2. Lopresti A et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine. 2019 Sept; 98(37): e17186.


  1. Wankhede S et al. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr.. 2015 Nov 25:12:43.


  1. Liger T et al. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023 Mar; 76: 127124. 


  1. Naghii MR, Samman S. The role of boron in nutrition an dmetabolism. Prog Food Nutr Sci. 1993 Oct-Dec; 17 (4): 331-49.


  1. D'Andrea S et al. Relationship of vitamin D status with testosterone levels: a systematic review and meta-analysis. Endocrine. 2021 Apr; 72 (1): 49-61. 


  1. Pilz S et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res 2011 Mar; 43 (3): 223-5. 


  1. Leonard M et al. Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood. Nutrients. 2024 Jun 8; 16 (12): 1813.