The 8 Best Supplements to Boost Testosterone Levels

Testosterone is one of the many essential hormones in the body. It contributes to sexual health and fertility in both men and women.

Obviously, testosterone plays a more significant role in men’s health, as it is present in larger quantities.

For men, testosterone is required for muscle growth, fat loss, fertility, and sexual function. (1)

But levels tend to naturally decline with age. An unhealthy lifestyle and being overweight may also contribute to lower testosterone.

Men may be interested in naturally increasing testosterone to help improve physical and sexual performance.

Dietary supplements can help when used in combination with other lifestyle changes and medical interventions if needed.

While supplements can be part of a treatment plan for improving testosterone levels, they should never be taken without first determining the underlying cause of the low testosterone.

Randomly taking supplements to improve testosterone may do more harm than good if you don’t know why it is low.

Instead, use this list as a starting point for speaking with your doctor about which products may be beneficial for your specific situations.

Here are eight of the best testosterone-boosting supplements you may want to discuss with your doctor.

1. Vitamin D

Vitamin D is a fat-soluble vitamin with many essential roles in the body, including regulating testosterone production in the testes. It is also vital for male reproductive function. (2)

Many people are deficient in vitamin D. This vitamin primarily comes from sun exposure, and as we spend more time indoors, it is difficult for our bodies to make enough.

Low levels of vitamin D can lead to low testosterone and poor sperm quality.

A 2009 study found that when men spent more time outdoors in the summer, testosterone levels also increased. (3)

Another study gave men 3,300 IU of vitamin D daily and found that testosterone increased by 20% with supplementation. (4)

The best way to get vitamin D is to increase your sun exposure, particularly during the summer months. Try to spend 15–20 minutes outdoors daily.

If you live in a cold climate or spend a lot of time indoors, you may want to take a vitamin D supplement. The recommended dosage is between 1,000–3,000 IU of Vitamin D3 daily.

Ideally, speak to your doctor about the best dose for you.

2. D-Aspartic Acid

D-aspartic acid is an amino acid found in the nervous and hormonal systems in the body.

It plays an important role in the synthesis of hormones, particularly testosterone. It works by increasing other hormones, stimulating the testes to produce more testosterone.

A 2009 study found that taking a D-aspartic acid supplement for 12 days helped boost testosterone levels in humans and increased its transportation around the body when compared to a placebo. (5)

A 2013 study of athletes found that D-aspartic acid increased muscle strength but did not increase testosterone levels. (6)

The most recent review, from 2017, found that D-aspartic acid supplementation enhanced testosterone in animal models but had inconsistent effects for humans. (7)

Since D-aspartic acid is just an amino acid, there are no significant adverse side effects to be considered when taking it as a supplement.

A typical dose is 3 grams per day for improvements in physical strength and possibly to increase testosterone levels, although more research is needed.

3. Zinc

Zinc is an essential mineral that plays many roles in the body, including helping maintain sexual health.

Low zinc levels have been associated with poor sexual function, fertility problems, and low testosterone. (8)

A 2006 study found that zinc supplementation increased testosterone levels that had been suppressed from intense exercise. (9)

Use caution with zinc supplementation as it can inhibit the absorption of other minerals. Only take a zinc supplement to increase testosterone if you know you have low levels, and after you speak to your doctor, who can determine the best dose for you.

4. Fenugreek

Fenugreek is an herb used for centuries for its medicinal properties.

A 2020 meta-analysis of multiple studies found that it can help increase total testosterone levels. (10)

A 2011 study evaluated the use of fenugreek on the sexual function of men. Healthy volunteers were given 600 mg of fenugreek or a placebo for 6 weeks. (11)

Those who took the supplement reported increased strength, improved libido, and better energy.

Although testosterone remained within normal ranges in this study, researchers concluded that fenugreek might help maintain normal testosterone levels and improve other related aspects of men’s health.

The recommended dose of fenugreek is 500–600 mg per day.

5. Magnesium

Magnesium plays over 100 roles in the body, including helping maintain normal testosterone levels. (12)

It may be particularly beneficial for stopping the decrease in testosterone levels in older adults, who are more predisposed to low magnesium intake.

A 2010 study found that supplementation with magnesium for four weeks helped increase testosterone levels in both athletes and sedentary men. The observed increase in testosterone was higher in men who exercised, though. (13)

There is no specific dosage for magnesium to increase testosterone. The RDA for men is 420 mg per day.

Higher doses may cause diarrhea, so start slowly if you want to supplement.

6. DHEA

Dehydroepiandrosterone (DHEA) is a hormone made in the adrenal glands. It helps regulate testosterone and estrogen.

DHEA tends to decrease with age, which may impact testosterone levels.

A 2013 study evaluated the use of DHEA supplements on testosterone levels. Researchers gave participants 50 mg of DHEA or a placebo before a high-intensity exercise session. (14)

Supplementation significantly increased free testosterone levels above baseline.

If you are interested in taking DHEA supplements, it is important to note that it is banned in professional sports. (15)

7. Ashwagandha

Ashwagandha is a plant that is part of the nightshade family, which has traditionally been used in Ayurveda (the Indian system of medicine) for its health benefits.

Its primary benefit is as an adaptogen, or herb that helps mitigate the effects of psychological stress on the body. It has many other benefits for blood sugar, cancer protection, heart health, and more. (16, 17)

In regards to testosterone, several small studies have suggested that it may help improve fertility, semen quality, and other reproductive hormones.

A 2019 study of overweight men found that taking 10.5g of distilled ashwagandha daily for 16 weeks increased DHEA by 18% and testosterone by almost 15%, when compared to a placebo. (18)

Other studies have found benefits for improving muscle strength, size, body fat, and testosterone levels in men taking ashwagandha.

While no ideal dosage for ashwagandha and testosterone has been established, most studies use between 300–600 mg a day for benefits.

8. Ginger

Ginger is a spicy root commonly used in cooking for its flavor. It also has many health benefits for digestion, inflammation, and possibly helping improve testosterone levels.

Much of the understanding regarding the benefits of ginger and testosterone is based on animal studies. (19)

One small human study evaluated the impact of ginger on fertility and testosterone in 75 men. This study found that after 12 weeks, men who took ginger experienced a 17% increase in testosterone levels and other hormones associated with fertility. (20)

The dose for ginger is 1–3 grams, or it can always be used in its natural form to flavor food.

Frequently Asked Questions

The Bottom Line

There are many testosterone-boosting supplements on the market, all of which should be viewed with caution.

While the supplements discussed above may have some promise, I would recommend speaking to your doctor before taking any of them.

A 2019 review found that many of the companies selling testosterone-boosting products utilized fake reviews, unfounded claims, and included potentially dangerous ingredients. (21)

It is recommended these products only be used after you have a good understanding of the safety of their ingredients, starting with a conversation with your doctor. 

Unbalanced hormones can significantly impact how you feel, so consult your physician if you believe you have low testosterone.

Do not take supplements to try and regulate your hormones on your own. You can throw off other hormones or cause additional health problems from taking supplements without guidance.

Only your doctor or a trained healthcare provider can evaluate your health concerns and help you understand which supplements are safe for you.