Testosterone supplements offer a way to boost testosterone production without the need for testosterone replacement therapy (TRT). Below, we’ve included the best ingredients to look for in dietary supplements to increase T levels.
Always talk to your healthcare provider about starting a new supplement regimen. The below recommendations do not constitute medical advice. We highly recommend working with a hormone expert like the medical providers at PrimeHealth to help you come up with a personalized supplement regimen geared to help you reach your goals.
1. Vitamin D3
- Recommended daily intake: 2,000–5,000 IU/day (all sources)
- Side effects: None at recommended dosage; supplement overdose may cause symptoms including nausea, vomiting, weakness, and frequent urination
Low vitamin D levels are associated with lower testosterone levels. Evidence for vitamin D supplements increasing T shows mixed results, but if you test for low vitamin D, consider a supplement to help increase your levels.
Sun exposure for 15-20 minutes daily around midday is the fastest way to increase your vitamin D levels.
2. Zinc
- Recommended dosage: 30mg/day of zinc glycinate or zinc picolinate
- Side effects: Rare at recommended dosage; supplement overdose may cause nausea, vomiting, loss of appetite, cramping, diarrhea, and headache
If you have low serum zinc levels, supplementing with zinc sulfate may increase total testosterone and sperm count.
3. Tongkat Ali (Longjack)
- Recommended dosage: 200-600 mg/day
- Side effects: Very rare
Longjack (E. longifolia or Tongkat Ali) is an herbal remedy that promotes healthy testosterone levels. A 2022 meta-analysis found strong evidence that it increases testosterone levels and improves libido (sex drive) in men with low T.
Especially for older men, taking Tongkat Ali with exercise may improve results even further.
Many integrative healthcare professionals consider it a fantastic alternative to TRT for some men.
4. Shilajit
- Recommended dosage: 250 mg, two times a day
- Side effects: Very rare
Shilajit resin is a unique supplement — it’s a sticky substance that develops as plants decompose (usually sourced from rock formations in the Himalayas). It’s an Ayurvedic remedy for low T, and it can increase total and free testosterone when compared to patients taking a placebo.
It’s generally very safe, but shilajit contains iron and should not be taken by people with sickle cell anemia, hemochromatosis, or thalassemia.
5. DHEA
- Recommended dosage: 25–50 mg/day
- Side effects: Uncommon, may include hormone-related changes such as oily skin, acne, increased blood pressure, and more
DHEA (dehydroepiandrosterone) is a precursor sex hormone to testosterone. Taking it, especially after a workout, may increase free testosterone levels.
Unlike TRT, you don’t need a prescription for DHEA. However, be cautious using testosterone booster supplements containing hormones and be sure to follow all directions and dosage recommendations on the package.
[bravepop id=”78897″ align=”center”]
6. Ashwagandha
- Recommended dosage: 300-500 mg/day
- Side effects: Very rare
Ashwagandha is an adaptogen that can reduce stress — it’s also a natural testosterone booster. Taking ashwagandha improves serum testosterone levels, subjective sexual function ratings, and DHEA levels.
7. Magnesium
- Recommended dosage: 100-400mg/day
- Side effects: Very rare at dosages under 500 mg/day; supplement overdose may cause diarrhea, or more rarely: irregular heartbeat, low blood pressure, confusion, and fatigue
Low magnesium levels are linked to low levels of testosterone, especially in older men. An analysis of several studies found that magnesium supplementation may improve T levels and overall well-being in aging men.
8. Fadogia Agrestis
- Recommended dosage: Varies
- Side effects: Possible at 600 mg/day or more; may include liver or kidney toxicity
Fagodia agrestis, a plant native to Nigeria, may boost testosterone levels and improve sexual function. However, studies on this supplement have primarily been done on animals.
A 2023 study found that animal subjects experienced liver and kidney toxicity after long-term use of fagodia agrestis at a dosage equivalent to what humans would take to address low T. Because these issues don’t cause symptoms at first, it’s a good idea to take this supplement only in the short term and keep a close eye on your liver and kidney function.
9. Ginger
- Recommended dosage: 250 mg/day (dosage may vary depending on the brand)
- Side effects: Very rare at doses under 5 g/day; may include heartburn, diarrhea, stomach upset, and burping
Ginger has a long history of being able to increase testosterone levels in animal subjects. Human research is less extensive, but studies suggest that ginger may improve sperm count, quality, and motility, as well as boost testosterone levels.
10. D-Aspartic Acid
- Recommended dosage: Varies, may be up to 6 g/day
- Side effects: Very rare; may include irritability, increased heart rate, and headache
D-aspartic acid is an amino acid that encourages the brain to release luteinizing hormone (LH), which contributes to testosterone production. It’s one of the most popular ingredients in over-the-counter testosterone supplements.
While results are consistent across animal studies, it’s less clear whether or not D-aspartic acid can actually increase testosterone in human males. Some human trials show increased T levels, while other research shows no noticeable improvement.
11. Boron
- Recommended dosage: 6 mg/day
- Side effects: Very rare at doses under 20 mg/day; supplement overdose may cause male fertility issues and symptoms of poisoning like irritability, tremors, weakness, headaches, diarrhea, and vomiting
The mineral boron may have far-reaching impacts on testosterone levels and hormonal balance in men. A meta-analysis found boron had “androgen amplifier effects,” significantly increasing free testosterone after just one week.
Boron supplementation also reduces inflammation and improves vitamin D3 levels in deficient patients, both of which are great for T levels. It may also increase cortisol levels slightly, so be aware of this if you struggle with chronic high cortisol levels.
12. Fenugreek
- Recommended dosage: 300 mg, two times a day
- Side effects: Rare; may include digestive symptoms when taken in large doses
Taking fenugreek extract may increase testosterone levels by preventing testosterone from converting to estrogen, according to multiple human trials.
It also has significant anabolic and androgenic effects beneficial for exercise — it may increase body fat composition and support better muscle strength.
13. Ginseng
- Recommended dosage: Varies
- Side effects: Rare and mild; may include nervousness, trouble sleeping, upset stomach, and headaches
All 3 common varieties of ginseng (Panax ginseng, American ginseng, and Korean red ginseng) benefit male health. Ginseng may improve testosterone levels, combat male infertility, improve sperm counts, and improve low libido.
FAQs
What other ingredients might be in a testosterone-boosting supplement?
Many supplements to improve testosterone also include ingredients for other facets of male sexual and hormonal health, such as:
- Horny goat weed (for erectile dysfunction)
- Maca root (for libido)
- Saw palmetto (for sperm quality)
- Tribulus terrestris (may improve testosterone levels but used more often for sports performance)
- B vitamins, especially B12 (to increase energy levels)
- Saffron (an aphrodisiac to improve libido and erectile dysfunction)
Other than supplements, are there other natural ways to boost T levels?
Some of the best ways to increase testosterone naturally include:
- A hormone-friendly diet (anti-inflammatory diet)
- Proper exercise (without overtraining)
- Maintaining a healthy weight (obesity is overwhelmingly linked to low T)
- Stress reduction techniques
- Improving sleep quality
- Avoiding substances that can deplete testosterone (like alcohol, tobacco, excessive caffeine, some recreational drugs, endocrine-disrupting chemicals, and some pesticides)
- Address early signs of diabetes and heart disease, as these are both associated with low testosterone)
What are common signs of low testosterone levels in men?
Signs of low T include:
- Decreased sex drive
- Difficulty getting or keeping an erection
- Chronic fatigue
- Mood swings
- Muscle weakness
When do I need to try testosterone replacement therapy (TRT) or other testosterone-boosting medications?
If you still experience symptoms of low testosterone after trying natural ways to increase T and testosterone supplements, it may be time to talk to your provider about TRT or other medications like clomiphene (Clomid) or enclomiphene.
Prescribed appropriately, these medications can not only address low testosterone levels but also improve mood, boost your sex drive, increase muscle mass, and improve cognition. While TRT has significant side effects, including disrupting fertility, medications like clomiphene and enclomiphene can actually enhance fertility while also effectively increasing testosterone levels.
What is the best FDA-approved supplement for testosterone production?
The FDA (Food and Drug Administration) doesn’t approve or regulate dietary supplements, so there’s no such thing as an FDA-approved supplement for testosterone (or anything else). Be sure to do your research and consult with your healthcare provider before starting new supplements.
Sources
- Monson, N. R., Klair, N., Patel, U., Saxena, A., Patel, D., Ayesha, I. E., & Nath, T. S. (2023). Association Between Vitamin D Deficiency and Testosterone Levels in Adult Males: A Systematic Review. Cureus, 15(9).
- Santos, H. O., & Teixeira, F. J. (2019). Use of medicinal doses of zinc as a safe and efficient coadjutant in the treatment of male hypogonadism. The Aging Male.
- Leisegang, K., Finelli, R., Sikka, S. C., & Panner Selvam, M. K. (2022). Eurycoma longifolia (jack) improves serum total testosterone in men: a systematic review and meta-analysis of clinical trials. Medicina, 58(8), 1047.
- Leitão, A. E., de Souza Vieira, M. C., Pelegrini, A., da Silva, E. L., & de Azevedo Guimarães, A. C. (2021). A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM). Maturitas, 145, 78-85.
- Pandit, S., Biswas, S., Jana, U., De, R. K., Mukhopadhyay, S. C., & Biswas, T. K. (2016). Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48(5), 570-575.
- Li, Y., Ren, J., Li, N., Liu, J., Tan, S. C., Low, T. Y., & Ma, Z. (2020). A dose-response and meta-analysis of dehydroepiandrosterone (DHEA) supplementation on testosterone levels: Perinatal prediction of randomized clinical trials. Experimental gerontology, 141, 111110.
- Chauhan, S., Srivastava, M. K., & Pathak, A. K. (2022). Effect of standardized root extract of ashwagandha (Withania somnifera) on well‐being and sexual performance in adult males: A randomized controlled trial. Health Science Reports, 5(4), e741.
- Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. American journal of men’s health, 13(2), 1557988319835985.
- Maggio, M., De Vita, F., Lauretani, F., Nouvenne, A., Meschi, T., Ticinesi, A., … & Ceda, G. P. (2014). The interplay between magnesium and testosterone in modulating physical function in men. International journal of endocrinology, 2014.
- Yakubu, M. T., Akanji, M. A., & Oladiji, A. T. (2005). Aphrodisiac potentials of the aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male albino rats. Asian Journal of Andrology, 7(4), 399-404.
- Banihani, S. A. (2018). Ginger and testosterone. Biomolecules, 8(4), 119.
- Gholami‐Ahangaran, M., Karimi‐Dehkordi, M., Akbari Javar, A., Haj Salehi, M., & Ostadpoor, M. (2021). A systematic review on the effect of Ginger (Zingiber officinale) on improvement of biological and fertility indices of sperm in laboratory animals, poultry and humans. Veterinary medicine and science, 7(5), 1959-1969.
- Topo, E., Soricelli, A., D’Aniello, A., Ronsini, S., & D’Aniello, G. (2009). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology, 7(1), 1-11.
- Roshanzamir, F., & Safavi, S. M. (2017). The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. International journal of reproductive biomedicine, 15(1), 1.
- Pizzorno, L. (2015). Nothing boring about boron. Integrative Medicine: A Clinician’s Journal, 14(4), 35.
- Mansoori, A., Hosseini, S., Zilaee, M., Hormoznejad, R., & Fathi, M. (2020). Effect of fenugreek extract supplement on testosterone levels in male: A meta‐analysis of clinical trials. Phytotherapy Research, 34(7), 1550-1555.
- Wankhede, S., Mohan, V., & Thakurdesai, P. (2016). Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: a randomized controlled pilot study. Journal of Sport and Health Science, 5(2), 176-182.
- Leung, K. W., & Wong, A. S. (2013). Ginseng and male reproductive function. Spermatogenesis, 3(3), e26391.
- Pokrywka, A., Obmiński, Z., Malczewska-Lenczowska, J., Fijałek, Z., Turek-Lepa, E., & Grucza, R. (2014). Insights into supplements with tribulus terrestris used by athletes. Journal of human kinetics, 41, 99.
