It promotes male sexual health and development, fertility, muscle growth, fat loss, and other health benefits.
Men's testosterone levels decline as they age. Concerns have also been raised about a general decline in testosterone levels in the United States. Lifestyle choices and health factors appear to be important.
Several supplements claim to increase testosterone levels, and some people use them in the hope of increasing their levels of this hormone. However, there has been little research to back up their use for this purpose.
The supplements either directly increase testosterone or related hormones or prevent the body from converting testosterone to estrogen.
Here are the top 11 testosterone booster supplements:
1. Zinc
Zinc is a necessary mineral that is involved in over 100 chemical processes in your body.
Zinc has been linked to men's sexual health, including testosterone levels, according to research. According to the authors of a 2018 review, low zinc levels can have a negative impact on men's sexual health and fertility.
According to one study, taking 220 mg of zinc sulfate twice a day for 1–4 months can help men with low testosterone levels and infertility.
2. Vitamin D
Vitamin D is a fat-soluble vitamin produced by your body when exposed to sunlight. People who do not get enough sunlight may have low vitamin D levels.
Vitamin D, in its active form, acts as a steroid hormone in the body. According to experts, it is necessary for male sexual function.
Increasing vitamin D stores may increase testosterone and improve other health indicators such as sperm quality.
According to one study, there is a link between vitamin D deficiency and low testosterone. Participants' vitamin D and testosterone levels increased as they spent more time in the summer sun.
Another yearlong study divided 65 men into two groups, one of which received 3,300 IU of vitamin D daily. The vitamin D levels in the supplement group doubled, and their testosterone levels increased by about 20%, from 10.7 nmol/L to 13.4 nmol/L.
Increase your sun exposure to get more vitamin D. You can also take 3,000 IU of vitamin D3 per day and eat more vitamin D-rich foods.
3. D-Aspartic Acid
D-Aspartic acid is a naturally occurring amino acid that can increase testosterone levels.
According to research, it works primarily by increasing follicle-stimulating hormone and luteinizing hormone levels, the latter of which stimulates Leydig cells in the testes to produce more testosterone.
According to one study, taking D-aspartic acid for 12 days may increase luteinizing hormone and testosterone production. It may also improve their movement throughout the body (3Trusted Source).
It may also improve sperm quality and production.
In one 90-day study, men with low sperm production were given D-aspartic acid. Sperm count increased by a factor of two, from 8.2 million sperm per mL to 16.5 million sperm per mL.
A 28-day weight lifting regimen was followed by athletic men with healthy testosterone levels in a 2013 study. Half of them consumed 3 g of D-aspartic acid per day.
Everyone in the study reported an increase in strength and muscle mass, but no one in the D-aspartic acid group reported an increase in testosterone.
A 2017 study also discovered that D-aspartic acid had no effect on testosterone levels or resistance training results.
Furthermore, a study published in 2020 discovered that taking 3 grams of D-aspartic acid had no effect on testosterone levels in humans, whereas taking 6 grams appeared to lower them.
Overall, research into whether D-aspartic acid can help people who have low testosterone or have impaired sexual function is inconclusive.
4. Shilajit
Shilajit is a popular herb in Ayurvedic medicine. It's a safe and effective supplement that can improve your overall health and well-being. Shilajit can help boost low testosterone.
Make sure the shilajit you buy is purified and ready to use, whether you buy it online or in a natural or health food store.
5. Ginger
Ginger is a common household spice that has long been used in alternative medicine.
It appears to have a wide range of potential health benefits, including the reduction of inflammation and cholesterol levels. According to one rat study, it may also increase testosterone.
In fact, several rodent studies have discovered that ginger improves testosterone levels and sexual function. In one 30-day study, researchers discovered that ginger increased testosterone and luteinizing hormone levels in diabetic rats.
In one study, testosterone levels in rats nearly doubled. Another study found that increasing the amount of ginger given to the rats doubled their testosterone levels.
75 men with infertility took a daily ginger supplement in one of the few human studies. After three months, their testosterone levels had increased by 17%, and their luteinizing hormone levels had nearly doubled.
The researchers discovered several improvements in sperm health, including a 16 percent increase in sperm count.
More research is needed to determine how ginger may benefit testosterone. Nonetheless, eating ginger is safe, and it may have a variety of other health benefits.
6. Ginseng
A thorough review of several landmark studies confirmed that ginseng is a potent testosterone booster and libido enhancer, with benefits including increased sperm production, sexual arousal, and sexual performance.
7. Dehydroepiandrosterone (DHEA)
DHEA is a hormone produced primarily by the adrenal glands.
It aids in the regulation of testosterone and estrogen levels. Many people use DHEA, an anabolic steroid, to increase testosterone levels.
According to some studies, taking DHEA supplements can increase testosterone levels, especially as people age.
However, the results, as with most supplements, are mixed. Other studies with comparable dosages have found no effect.
While the effects of DHEA on testosterone levels and athletic performance are unknown, the use of DHEA in professional sports is prohibited.
It may benefit those with low DHEA or testosterone levels, as with some of the other supplements.
8. Fenugreek
Another popular herb-based option is fenugreek.
A study published in 2011 looked at how fenugreek affected sexual function and quality of life.
For six weeks, the researchers gave 60 healthy men aged 25–52 either 600 mg of fenugreek or a placebo pill.
After taking the fenugreek supplements, the participants reported increased strength.
Furthermore, the authors of a 2020 study concluded that fenugreek extract can boost testosterone levels.
9. Ashwagandha
Ashwagandha, also known as Withania somnifera, is a herb used in traditional Indian medicine.
Ashwagandha is primarily used as an adaptogen, which means it assists your body in dealing with stress and anxiety.
One study looked at its effects on sperm quality in infertile men.
The participants' testosterone levels increased by 10–22% after taking 5 grams per day for three months. Furthermore, 14% of the participants' partners became pregnant.
According to another study, ashwagandha improves exercise performance, strength, and fat loss while increasing testosterone levels.
Currently, it appears that ashwagandha may help boost testosterone levels in stressed individuals, possibly by lowering the stress hormone cortisol.
10. Tribulus Terrestris
Tribulus terrestris is a herb that has been used in traditional medicine for centuries, and scientists have been studying its effects on testosterone levels and sexual health.
It has been shown in studies to increase testosterone levels in animals, but it does not appear to have the same effect in humans.
However, some evidence suggests that it may improve both men's and women's sexual function and libido.
11. Garlic
Researchers discovered that garlic successfully increased testicular testosterone while decreasing plasma corticosterone in one animal study.
You may not be familiar with the term corticosterone, but you have probably heard of cortisol. Both are catabolic hormones, but corticosterone is associated with animals, whereas cortisol is associated with humans.
The implication here is that garlic can increase testosterone levels while decreasing cortisol levels, a hormone that breaks down muscle tissue and has a negative impact on testosterone levels.
Final Thought
Many aspects of sexual health and body composition rely on testosterone.
There is a wide variety of testosterone-boosting supplements available, but only a few have significant research to back them up.
Most of these supplements are likely to be effective only in people who have fertility issues or low testosterone levels.
Some appear to benefit competitive athletes or dieters, who frequently experience significant testosterone decreases as a result of restrictive or stressful regimens.
Many supplements may also benefit healthy and active people, such as weight lifters, but there isn't enough evidence to back this up. Furthermore, the long-term safety of the majority of these supplements has not been established.
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