Testosterone Booster Supplements: Do They Work?

Testosterone production is highest in males from adolescence through early adulthood. After you reach 30 years old, testosterone declines by about 1% a year. Low “T,” as testosterone is often called, can impair health in several ways, including increasing the risk of erectile dysfunction and even depression.

In recent years, the idea of naturally boosting testosterone that’s lost due to aging, obesity, or lifestyle choices such as drinking alcohol has gained attention. But the science behind this is spotty.

Though some natural substances, such as fenugreek seed extracts and ashwagandha root, have shown promise for increasing T levels in some males, this result is not a given. Lifestyle and dietary changes may be more helpful.

This article examines supplements that have the strongest research supporting their potential use. We also look at other natural methods that may help boost testosterone.

Testosterone boosters aim to improve the levels of testosterone, a hormone that plays a key role in several aspects of health. These supplements include compounds that can either increase testosterone or related hormones directly, or help prevent your body from converting testosterone into estrogen.

In theory, maintaining “normal” blood levels of testosterone may help prevent symptoms or conditions associated with low testosterone levels, which is when testosterone levels fall below 300 nanograms per deciliter (ng/dL).

Healthy testosterone levels depend on your age. Experts recommend older men aim for testosterone levels between 500 and 800 ng/dL, while younger men aim for testosterone levels between 600 and 900 ng/dL.

However, while there are evidence-based ways to naturally support healthy testosterone levels, there’s limited research on the effectiveness of testosterone boosters.

Some nutrients and herbal extracts often used as testosterone boosters have been linked to additional benefits, including improvements in sperm health, enhanced sexual function, and increased exercise performance. Still, more research is needed on the effectiveness and potential benefits of these supplements.

If you’re looking for a simple way to try and naturally increase testosterone levels, the supplements on this list may be beneficial.

Although various ingredients have been shown to increase testosterone levels in some populations, research on the safety and effectiveness of OTC testosterone boosters is lacking.

As noted above, only 30% of people experience an increase in testosterone levels when taking supplements containing common testosterone-boosting ingredients.

Furthermore, many popular testosterone boosters on the market contain a wide range of herbal ingredients or other compounds, some of which could interact with certain medications and health conditions.

Also, if you think you may have low testosterone, it’s best to speak with a qualified healthcare professional. There are several health conditions that share symptoms of low testosterone as well as diseases that can cause low testosterone, such as hypothyroidism and certain cancers.

Therefore, it’s important to never self-diagnose low testosterone and instead seek advice from a qualified healthcare professional if you’re experiencing symptoms that may be related to low testosterone.

Though some people may prefer products that contain a blend of nutrients and herbal ingredients, a single-nutrient supplement may be a better option for others.

Below, we discuss herbs and nutrients that may be helpful for naturally increasing testosterone levels and include a single-nutrient or single-herb product option.

What it is: Ashwagandha is an herb used in Ayurvedic medicine as an adaptogen, which means it helps your body handle stress and anxiety.

Research: A 2022 study including 50 men with low sexual desire found that, compared with those who took a placebo, participants who took a 600-milligram (mg) supplement of ashwagandha per day for 8 weeks experienced significant increases in perceived sexual well-being and a significant increase in testosterone levels.

However, study participants were men with normal testosterone levels.

A 2019 study with 57 men found that taking 600 mg of ashwagandha extract increased testosterone levels by nearly 15% and led to an 18% greater increase in dehydroepiandrosterone sulfate(DHEA-S), a male sex hormone involved in testosterone production, after 8 weeks compared with a placebo.

Although these findings are promising, more research is needed before strong conclusions can be made.

Also, keep in mind that these effects on testosterone and DHEA-S are not sustained over time after ashwagandha is discontinued — meaning you’d have to keep taking ashwagandha supplements to possibly maintain these effects.

Moreover, researchers aren’t sure exactly how ashwagandha works to support testosterone and DHEA-S levels. More research is needed to understand how this herb affects hormonal health.

What it is: Vitamin D is a fat-soluble vitamin that your body produces when exposed to sunlight. Low vitamin D is extremely common. It’s more likely to occur in people with limited sunlight exposure, older adults, those with dark skin, and people who have more body fat.

In its active form, vitamin D functions as a steroid hormone in your body and is essential for male sexual function.

Research: Some research suggests that having lower blood levels of vitamin D could be linked to decreased testosterone levels in men. For example, in a small 2020 study, 10 days of sun exposure and 6 weeks of vitamin D supplementation led to significant increases in vitamin D and testosterone levels in soccer players.

However, other studies have found that vitamin D supplementation has no effect on testosterone levels. That said, maintaining optimal vitamin D status is essential for overall health. It may help reduce the risk of a number of health conditions, such as osteoporosis and depression.

Therefore, increasing your sun exposure, eating more vitamin D-rich foods, or using a vitamin D supplement could be beneficial for overall health.

Although research on the best dosage to specifically support testosterone levels is lacking, most guidelines recommend dosages of 400–2,000 international units (IU) of vitamin D per day to prevent deficiency in people with normal levels.

However, people with low or deficient vitamin D levels require much larger dosages of supplemental vitamin D. If you have low or deficient levels, a healthcare professional will recommend the most effective dose for your health needs, which may include taking up to 50,000 IU of vitamin D weekly.

What it is: Fenugreek is a popular herb used in cooking as well as in alternative medicine. While more research is needed, it may support healthy testosterone levels.

Research: In a 2016 study, men who took 600 mg of fenugreek extract daily for 12 weeks experienced a significant increase in testosterone levels and improvements in sexual function compared with those who took a placebo.

A small 2017 study with 50 participants found that taking 500 mg of fenugreek extract per day increased free testosterone levels by up to 46% in 90% of participants after 12 weeks. The extract also improved mental alertness and mood in most participants.

The authors of a 2020 review also concluded that fenugreek extract is effective in enhancing testosterone levels. Fenugreek may boost testosterone levels by inhibiting enzymes that convert testosterone into other hormones and blocking testosterone breakdown.

Still, the research on fenugreek is limited. Larger, long-term studies are needed.

What it is: Zinc is an essential mineral that contributes to more than 100 chemical processes within your body.

Research: Studies have found links between zinc and sexual health, including testosterone levels. The authors of a 2018 review note that low zinc levels can negatively affect men’s sexual health and fertility.

A 2023 review that included eight human studies found that zinc deficiency was associated with reduced testosterone levels and that higher blood levels of zinc were positively correlated with total testosterone levels. The review also found that zinc supplementation improved testosterone levels.

Additionally, a 2021 study including 116 postmenopausal women with low zinc levels found that zinc supplementation increased testosterone levels and improved overall sexual function.

• Vetting: All the products included were vetted to ensure that they meet Healthline’s medical and business standards.
• Research-supported ingredients: Instead of choosing products that feature questionable or unrealistic health claims in their marketing, we chose natural supplements with ingredients backed by research, such as vitamin D, which may enhance sexual function, or ashwagandha, which could help by reducing stress. Still, more research is needed in this area.
• Dosage: These supplements provide a dosage that has been proven safe and effective.
• Third-party testing: Many of the supplements we included have been tested for quality and safety by a third-party organization, such as NSF International, United States Pharmacopeia (USP), or Informed Choice.

Though several supplements may support healthy testosterone levels, the best way to maintain optimal testosterone is to follow a nutritious and balanced diet, maintain a moderate weight, and avoid lifestyle choices associated with low testosterone.

Here are a few ways to naturally support your testosterone levels:

• Maintain a moderate weight: Obesity is associated with low testosterone levels. Losing excess body fat and increasing muscle mass may help increase your testosterone levels.
• Increase your activity levels: Research shows that increasing activity levels can help boost testosterone. A 2021 study found that participating in strength and endurance training for 8 weeks significantly increased testosterone levels in men ages 35–40 years and also enhanced their general well-being and muscle strength.
• Get enough sleep: A 2023 study found that average testosterone levels declined with decreasing sleep quality, while a 2024 study found that men with sleep disorders such as insomnia and sleep apnea have higher rates of testosterone deficiency. Therefore, getting the recommended 7–9 hours of sleep per night and getting medical care for sleep disorders may help you maintain healthy testosterone.
• Avoid smoking and heavy drinking: Both smoking and heavy drinking are associated with a number of health issues, including low testosterone levels. To support optimal testosterone levels and reduce your risk of conditions like liver disease and cancer, it’s best to avoid smoking and limit or avoid alcohol.
• Prioritize a nutrient-dense diet: Studies show that diets high in ultra-processed foods and low in nutrient-dense foods, like vegetables and fruits, may impair testosterone levels. Focusing on getting more whole foods can boost your overall health and support optimal testosterone levels.

Keep in mind that while these evidence-based recommendations can support healthy testosterone levels, some causes of low testosterone are out of your control. For example, testosterone levels naturally decline with age, and low testosterone can occur from cancer treatment, underlying health conditions, and trauma.

This is why it’s important to never self-diagnose low testosterone or try to treat low testosterone without the help of a qualified healthcare professional.

Low testosterone can affect many aspects of health in men and women.

For example, people with low levels of testosterone may experience symptoms like:

• reduced sex drive
• weight gain
• low energy
• decreased bone mineral density

Testosterone deficiency can also lead to erectile dysfunction and loss of facial hair in men and irregular periods and pain during sex in women.

Because low testosterone can harm both physical and mental health, it’s essential to get the right diagnosis and medical care. If a doctor diagnoses low testosterone, they may recommend hormone replacement therapy, which can effectively increase your testosterone levels.

If you’re interested in trying supplements to boost your testosterone, always clear it with a doctor or other healthcare professional first, especially if you’re taking hormone replacement therapy or one or more medications.

It’s best to talk with a healthcare professional if you’re experiencing symptoms of low testosterone, such as:

• decreased sex drive
• erectile dysfunction
• muscle loss
• hot flashes
• fatigue

A healthcare professional can check your blood levels to determine whether you have low testosterone and develop a treatment plan to address your needs. They can also evaluate whether other factors or conditions could be contributing to your low testosterone levels and whether those conditions need to be addressed.

It’s a good idea to talk with a healthcare professional before adding any supplements to your routine, especially if you have any underlying health conditions or are taking medications that could interact with herbal supplements.

A wide range of testosterone-boosting supplements is available, but only a few have significant research to support their use. Some may have noticeable benefits only in people with fertility issues or low testosterone levels.

In addition, researchers haven’t yet established the long-term safety of most of these supplements.

To avoid potential side effects, be sure to talk with a healthcare professional before using any of the supplements listed above, especially if you have any underlying health conditions or are taking any medications.