Natural testosterone-boosting supplements are used in bodybuilding as a relatively safe alternative to anabolic steroids for adjusting the levels of this important hormone for muscle growth.
Today, there is a vast array of these products on the sports nutrition market; many of them are completely ineffective, while others “work” selectively, not for everyone.
In this article, we will discuss the 8 best natural testosterone boosters (as commonly believed), provide scientific evidence of their effectiveness/ineffectiveness, and definitely mention the recommended dosages.
Key thoughts:
Testosterone is a key male sex hormone, but it also plays an important role in women’s bodies. It affects muscle growth, fat mass reduction, and supports other vital processes 1.
As is known, an unhealthy lifestyle, poor ecology, and age lead to a decrease in the natural level of testosterone in the body 2,3.
Testosterone-boosting supplements are designed to correct this.
How they work:
- directly increase testosterone secretion;
- stimulate the release of accompanying hormones that “pull along” testosterone;
- prevent the conversion of testosterone into estrogen (the female sex hormone).
Below is a list of some of the best testosterone-boosting supplements. The effectiveness of some of them is scientifically confirmed… but in most cases, they work only under certain conditions.
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8 Best Testosterone-Boosting Supplements
1 D-Aspartic Acid
D-Aspartic acid is a natural amino acid that has the ability to increase testosterone levels.
Research shows that its primary mechanism of action is the increase of luteinizing hormone, which in turn stimulates the testes to produce more testosterone 4.
Aspartic acid may also improve sperm quality and its volume. In one study, men with impaired sperm production took D-aspartic acid for 90 days. As a result, the sperm count doubled: from 8.2 million per ml to 16.5 million per ml 5.
In another study, healthy physically active men with normal testosterone levels participated in a strength training program for 28 days. Half of them took 3 grams of D-aspartic acid per day, while the other half took a placebo.
Both groups showed significant increases in strength and muscle mass. However, interestingly, in the D-aspartic acid group, the testosterone level did not change 6.
This suggests that D-aspartic acid may be beneficial for increasing testosterone when its initial level is low, and it seems to be less effective when testosterone is already high or normal.
D-aspartic acid, as a testosterone-boosting supplement, works by stimulating the release of some key hormones involved in testosterone production. The recommended dose (for those with low testosterone) is 2-3 grams; for those with high testosterone, aspartic acid is ineffective.
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2 Vitamin D
Vitamin D is a fat-soluble vitamin that is produced in the skin upon exposure to sunlight. Surprisingly, it is also a testosterone booster: its active form acts like a steroid hormone in the body.
Currently, it can be confidently stated that a significant portion of the Earth’s population, especially those living at latitudes of Moscow and above, where there are very few sunny days in a year, lives in a state of persistent and chronic vitamin D deficiency 7.
Increasing vitamin D synthesis by any means (either by spending more time in the sun or by taking it in supplement form) can boost testosterone production, improve sperm quality, and stimulate muscle growth processes 8.
One study found a strong correlation between vitamin D deficiency and low testosterone levels. When participants spent more time in the summer sun, “absorbing” vitamin D, their testosterone levels also increased 8.
As for the vitamin D supplement, it is equally effective. In one experiment, 65 men were divided into 2 groups. Half of them consumed 3,300 IU ~ 83 mcg of vitamin D daily. The other group did not take it. As a result, the vitamin D level in the first group doubled, leading to a approximately 20% increase in testosterone 9.
To increase testosterone with vitamin D:
- increase your sun exposure (if necessary, change countries for this ;));
- if for any reason the first point is not feasible, take about 3000 IU (75 mcg) of vitamin D3 and consume more foods rich in vitamin D.
Vitamin D is an important vitamin that is a wonderful testosterone booster; it is especially effective in a state of deficiency
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3 Tribulus Terrestris
Tribulus terrestris is a plant that has been used for centuries in herbal medicine.
Most scientific studies on its effectiveness in improving sexual desire and increasing testosterone levels have been conducted on animals.
In a 90-day study of men with erectile dysfunction, it was shown that taking tribulus led to an improvement in self-perception of sexual health, as well as a 16% increase in testosterone levels 10.
However, modern studies cast doubt on the effectiveness of tribulus as a testosterone booster: one study involving elite young athletes and healthy individuals with normal testosterone levels demonstrated its uselessness 11.
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It seems that the benefits of tribulus, like most other testosterone boosters, are limited to individuals with low testosterone levels or impaired sexual function; for normal healthy individuals, it is absolutely ineffective.
Tribulus may be useful as a natural testosterone booster in increasing sexual desire and improving sperm quality, as well as raising testosterone levels in men with impaired sexual function; for those who are fine, including athletes, it is NOT effective
4 Fenugreek
Fenugreek is another popular herbal supplement for boosting testosterone.
Research suggests that its mechanism of action may involve reducing the number of enzymes that convert testosterone into estrogen.
In one of the most thorough experiments, the effectiveness of fenugreek was tested on two groups of 15 men over eight weeks.
All 30 participants engaged in a strength training program four times a week. 15 individuals received 500 mg of fenugreek daily.
As a result, testosterone increased in the fenugreek group, while a slight decrease was observed in the other group. Fenugreek also led to a greater increase in muscle strength and even had a slight effect on body fat 12.
In another study, the impact of fenugreek on sexual function and quality of life was examined.
60 healthy men aged 25 to 52 took 600 mg of fenugreek or a placebo tablet daily for six weeks 13.
All who took fenugreek reported an increase in muscle strength.
Researchers also found in the fenugreek group:
- Increased libido: 81% of the group.
- Improved sexual activity: 66% of the group.
- Boost in energy: 81% of the group.
- Improved well-being: 55% of the group.
Fenugreek is an effective natural testosterone booster. The recommended dose for increasing testosterone is 500 mg per day (for both healthy men and those with low testosterone)
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5 Ginger
Ginger has been used in alternative medicine for centuries. It has enormous health benefits that are supported by scientific research. Among them are the reduction of inflammatory processes and an increase in testosterone levels 14.
Several studies on rats have shown that ginger is an effective testosterone booster and improves sexual function by stimulating the release of luteinizing hormone 15.
In one experiment, the intake of ginger almost doubled the testosterone levels in rats. In another, a significant increase in testosterone was noted when the amount of ginger in the rats’ diet was doubled 16,17.
As for humans, in one of the few studies involving people, 75 infertile men were given ginger daily. After three months, testosterone levels increased by 17%, and the level of luteinizing hormone doubled 18.
When assessing sperm quality, researchers recorded several improvements, including a 16% increase in sperm count 18.
Ginger is an effective natural testosterone booster and has a vast number of other health benefits. However, more thorough studies on humans are needed.
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6 DHEA
Dehydroepiandrosterone (DHEA) is one of the hormones naturally produced by the body.
It plays a role in increasing testosterone levels and controlling estrogen levels. This biological function is what has led to its particular popularity as a testosterone-boosting supplement.
Among all testosterone booster supplements, DHEA is the most well-studied substance.
Several experiments suggest that a dose of DHEA of 50-100 mg per day can increase testosterone levels by 20% compared to placebo 19-21.
However, as with many other sports supplements and drugs, the research results are conflicting. In other experiments using similar doses, no effect was noted 22-24.
Therefore, in reality, the effectiveness of DHEA in increasing testosterone levels is unclear.
Nevertheless, it is indicative that WADA (World Anti-Doping Agency) prohibits the use of DHEA in professional sports 25. Indirectly, this underscores its effectiveness… or the risk of harm to health.
Similar to other testosterone supplements, DHEA may likely be beneficial for those with low levels of DHEA or testosterone.
Although DHEA is one of the most popular testosterone boosters on the market, research on its effectiveness is mixed. The recommended dose of 100 mg per day seems safe and effective… for those with reduced testosterone and DHEA production.
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7 Zinc
Known as an aphrodisiac (an aphrodisiac is food, drink, or medicine that stimulates sexual desire), zinc is an important mineral that participates in over 100 chemical reactions in the body.
Like vitamin D, zinc levels in the body are closely related to testosterone levels 26.
Important: Research indicates that restricting zinc intake lowers testosterone levels in healthy men, while supplementation during zinc deficiency leads to an increase in testosterone levels 26.
In a study examining the effects of zinc on two groups of infertile men with low and normal testosterone levels, a significant increase in testosterone was found, as well as in sperm quality, in the first group. No benefits for men in the second group (with normal testosterone levels) were noted from zinc supplementation 27.
In an experiment involving professional wrestlers over a 4-week course of intensive training, it was shown that daily zinc supplementation prevents the natural decline of testosterone during strength training 28.
Based on scientific research, it can be concluded that zinc is an effective testosterone booster for those with low levels or who are in a state of zinc deficiency. Additional zinc intake is also beneficial for speeding up recovery after intense heavy training 29, 30.
Zinc is an effective testosterone booster for those with low levels. Additional zinc intake is beneficial during heavy intense training for speeding up recovery.
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8 Ashwagandha
Ashwagandha is another plant that has been used in ancient Indian medicine 31. It is primarily used as an adaptogen – a means to combat stress and anxiety 32.
In one experiment, scientists tested the benefits of ashwagandha on sperm quality in infertile men who took 5 grams daily for three months. The men in this study showed a 10-22% increase in testosterone levels. Additionally, the partners of 14% of the participants became pregnant 33.
Another study confirms that ashwagandha increases physical performance during exercise, muscle strength, and enhances fat burning, as well as significantly raises testosterone levels 34.
Ashwagandha, as a testosterone booster, is beneficial during increased stress, possibly due to the reduction of the stress hormone cortisol.
Scientific research confirms the effectiveness of Ashwagandha as a natural testosterone booster, as well as in improving sexual function and body composition (fat burning)
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Conclusion
Testosterone plays a colossal role in the body, providing not only muscle growth but also a vast number of other reactions necessary for body health.
With age, its levels steadily decline.
Today, the sports nutrition market features hundreds of products aimed at increasing testosterone levels – so-called boosters. However, the effectiveness of only a few of them is supported by scientific research. Most of them have low effectiveness and often only in individuals with sexual function disorders or naturally low testosterone levels.
Many testosterone-boosting products may theoretically be beneficial for athletes and bodybuilders, particularly since physical activity leads to a decrease in testosterone levels 35. However, this issue has not been sufficiently researched by scientists.
