Pretty sure I'm low T but I've never taken the time to diagnose officially. Any recommendations for natural supplements?
Most men are low t. Average testosterone levels in men is decreasing 1.7% each year. You're most likely half as fertile as your grandfather. It's a serious issue that once again modern medicine is ignoring.
As far as raising your T levels there is very few studies that show any supplements raising your testosterone. Vitamin D3 is essential to healthy T levels. Try to get this naturally, but can be supplemented especially with our Iowa winters. Anywhere from 1,000 to 5,000 IU per day. Boron helps increase free testosterone levels but in some cases also boosts estrogen levels to compensate. Adaptogens like Rhodiola and Ashwagandha have shown increases in t levels but have given me horrible side effects.
Lifestyle changes have the most improvement to T levels but even those are marginal. Getting your t levels tested and not letting your Dr dupe you into believing you are within the "normal range" is key. TRT is the answer IF you are done have kids and are ready to be on this the rest of your life. Once you go on TRT your body cannot naturally produce testosterone anymore.
As for natural lifestyle changes the below will help:
1.) Avoid xenoestrogens. Many things release xenoestrogens which kill T levels. Plastics are the big ones. Stop drinking from plastic bottles and especially stop heating food up in plastic containers. Use glassware.
2.) Lift weights and do high intensity interval training. Both can boost T levels while also burning fat which is a double whammy, because the body produces extra estrogen when fat levels are high.
3.) Get sleep. Super important. 7-9 hours a night is important. And make sure it's of high quality. 67 F on the thermostat, white noise and dark out shades.
4.) Lower stress levels. Stress kills testosterone levels.
5.) More sex. Sex increases t levels.
If you google "The Art of Manliness testosterone increase" the guy gives a good description of his "T raising journey". If you have any questions feel free to PM