You probably know what kind of effect anabolic ster*ids have on testosterone and recovery. They can increase testosterone many times over the normal level and equally speed up strength and muscle building. You probably know about the side effects too.
If your choice is to stay natural, there are alternatives that can help — vitamins, minerals and herbs that have actual research behind them. Obviously you won’t get the results some guys get with ster*ids, but you’ll know you’re on the safe side while still building muscle and strength at a faster pace.
Before we get into the list, one thing worth understanding: most of these supplements work best in men who already have low testosterone or a deficiency in a specific nutrient. If your T-levels are already healthy and your nutrition is dialed in, the effect of most of these compounds will be modest at best. That doesn’t mean they’re useless — it means you need to be realistic about what you’re buying.
Here’s what the research actually shows.
A Brief History of Testosterone Boosters
The obsession with boosting testosterone is nothing new. The Romans and Greeks used to eat bull testicles to improve muscle strength — crude, but the logic was sound. Testosterone boosting supplements have since become a lot more palatable, even if the obsession remains unchanged.
Before the 80s, anabolic drugs could still be bought legally, so dedicated bodybuilders didn’t need alternatives. Law changes in 1990 made anabolics controlled compounds, putting natural bodybuilders in a difficult position. Whey protein and creatine provided some relief, but they were far from effective at replacing anabolics for pure muscle and strength gains.
Throughout the 90s, pro-hormones flooded the market, with mixed results and the same side effects as the drugs they were supposed to replace. When those got banned too, supplement companies pivoted to herbal testosterone boosters — and that’s essentially where we are today.
The good news is that some of these compounds have genuine research behind them. The bad news is that the market is full of products that don’t. Here’s how to tell the difference.
Vitamins and Minerals That Support Testosterone
Vitamin D
Vitamin D is arguably the most important micronutrient for testosterone production — and most people are deficient in it. In its active form it functions as a ster*id hormone in the body, and the link between vitamin D deficiency and low testosterone is well established.
In one study, 60 men were split into two groups over the course of a year. The first group took 3,300 IU of vitamin D every day. The result: their vitamin D levels doubled and their testosterone increased by 20%, from 10.6 nmol/l to 13.3 nmol/l. Another study found that obese men with low T who took 3,300 IU daily experienced a 25% increase in total testosterone and a 20% increase in free testosterone — the latter being the more important measurement.
Vitamin D has also been found to increase the number of androgen receptors in muscle cells, which means more of the testosterone you do produce actually gets used.
To increase your levels, get more sun exposure. As an alternative, take approximately 3,000 IU of vitamin D3 daily and eat foods rich in it. This is one supplement that’s worth taking regardless of your testosterone goals — most people simply don’t get enough.
Related: Vitamin D Supplementation May Slow Biological Aging, Study Finds
Zinc
Zinc is probably the most important mineral when it comes to testosterone production. Studies with healthy men show that testosterone increased by up to 90% when zinc was supplemented in deficient individuals. Without adequate zinc, testicular cells lose the ability to convert lipids, androgen receptor concentration decreases and aromatase levels in the liver are affected.
The important caveat: zinc supplementation increases testosterone only if you’re already deficient. Too much zinc can be toxic and disrupt iron absorption. Elite wrestlers who took zinc daily experienced a reduced decline in testosterone during an intense four-week training program — which suggests it’s particularly useful for guys under heavy training stress.
Two proven ways to replenish zinc: zinc picolinate, which is a highly absorbable form that often comes in higher doses, or ZMA — a supplement combining zinc, magnesium and vitamin B6. For a deeper look at zinc’s role in testosterone production, this study covers it well.
ZMA (Zinc + Magnesium + Vitamin B6)
ZMA was originally developed and promoted for college football players and has since become one of the most popular natural testosterone-supporting supplements available. It works on multiple fronts: zinc supports testosterone production, magnesium improves sleep quality and recovery, and vitamin B6 stimulates androgen receptors which signal the testes to produce more testosterone.
In a well-known study, 27 Division II football players took either ZMA or a placebo for seven weeks during spring practice. The ZMA group had a 30% increase in testosterone levels, while the placebo group actually lost about 10%. The ZMA group also saw an 11.6% boost in strength compared to 4.6% in the placebo group.
Many athletes are deficient in both zinc and magnesium because they don’t replenish what they lose through sweat — and those deficiencies produce a weak anabolic hormone profile, elevated cortisol and reduced immune function.
Vitamin C
While primarily known as an immune-system antioxidant, vitamin C also plays a role in controlling cortisol — the stress hormone that directly reduces testosterone levels.
Scientists have shown that large doses of vitamin C (1–3 grams) taken before intense physical activity can lower cortisol production. Some studies also show that insufficient vitamin C can increase levels of the aromatase enzyme, which converts testosterone into estrogen.
Vitamin A
Vitamin A has an important role in testosterone production that most guys overlook. It crosses the blood-testis barrier in its alcohol form as retinol, where it’s stored in the Sertoli cells and converted to retinoic acid as needed. Greater vitamin A concentrations in the testes increase basal testosterone secretion and a range of growth factors. It also decreases estrogen production — another mechanism that supports a healthier hormonal balance.
Boron
Boron is a mineral that’s been marketed as a testosterone booster since the 80s, and the research — while variable — is more interesting than most people realize. Early studies showed improvements in bone health, calcium, testosterone and vitamin D levels.
Professional bodybuilders didn’t report noticeable benefits at 3mg per day, but found 10mg effective. Despite inconsistent results, 10mg of boron appears to increase testosterone levels in at least some individuals.
Herbs That Increase Testosterone
D-Aspartic Acid (DAA)
D-Aspartic acid is an amino acid that occurs naturally in the testicular Leydig cells. It relays messages between those cells and the central nervous system, stimulating the release of LH (luteinizing hormone) and FSH (follicle-stimulating hormone) — both of which trigger testosterone production.
Italian scientists found that taking 3 grams of DAA for 12 days raised testosterone levels by over 42%. The same group had 22% more testosterone than the placebo group three days after stopping supplementation. In a separate 90-day study, men with impaired sperm production who took D-aspartic acid saw their sperm count practically double, from 8 million to 16 million per ml.
The important nuance: in a study on athletic men with already healthy testosterone levels, DAA showed no significant increase — and in some cases actually reduced testosterone in healthy young men. The conclusion is that DAA is most effective in men with low T or impaired sexual function, not in guys who are already producing testosterone normally. For older men experiencing age-related decline, the evidence is stronger.
Effective doses range from 2–3 grams per day.
Tribulus Terrestris
Tribulus is one of the most widely used testosterone-boosting herbs on the market — and also one of the most controversial. The active compounds are furostanolic saponins, particularly protodioscin, which animal studies have confirmed can increase testosterone and luteinizing hormone levels.
In humans, the picture is more complicated. A 90-day study on men with erectile dysfunction found that tribulus increased libido ratings and raised testosterone by 15%. But multiple studies on healthy young athletes found no significant effect on testosterone or muscle strength.
The inconsistency in results may partly be explained by product quality. Many tribulus supplements have low concentrations of active saponins — the most effective products contain 80% saponins and 40% protodioscin. It’s also worth noting that Bulgarian-sourced tribulus has historically shown the highest concentrations of active ingredients.
The bottom line: tribulus can help men with lower testosterone, erectile dysfunction or fertility issues. For healthy young men with normal T-levels, don’t expect much.
Fenugreek
Fenugreek is one of the better-researched herbs on this list and probably the most practically useful. It works through two mechanisms: like tribulus, it contains steroidal saponins and protodioscin that boost LH and testosterone; and it contains a compound called Grecunin that acts as an aromatase inhibitor — blocking the enzyme that converts testosterone into estrogen.
In a study published in the International Journal of Sport Nutrition and Exercise Metabolism, 500mg of Grecunin extract taken daily for eight weeks significantly lowered body fat and estradiol while increasing lean body mass and available testosterone in resistance training individuals.
In another study, 50 healthy men aged 25–50 took 550mg of fenugreek or a placebo daily for six weeks. The results: 80% reported increased libido, 65% reported improved sexual performance, 82% reported higher energy levels and 54% reported better overall well-being. A separate study on college men found that the fenugreek group continued making strength and muscle gains through the full eight weeks of the study, while the placebo group plateaued at four weeks.
500mg per day is the dose with the most evidence behind it. Look for products with a higher percentage of Grecunin for best results.
Ashwagandha
Ashwagandha (also known as Withania somnifera) is an adaptogenic herb used for centuries in Indian medicine — meaning it helps the body handle stress and anxiety. This stress-reducing effect is key to how it supports testosterone, since elevated cortisol directly suppresses T production.
In one study, infertile men who took five grams daily for three months experienced a 10–20% increase in testosterone levels. Additionally, the partners of 14% of the subjects got pregnant during the study. A separate study found that ashwagandha also raised workout performance, muscle strength and fat loss simultaneously with testosterone increases.
It’s particularly effective for men with high chronic stress levels, since the cortisol-lowering effect gives testosterone more room to operate. For men looking for an adaptogen that also supports anabolic hormones, it’s one of the most well-rounded options on this list.
Ginger
Ginger is a common kitchen spice that most people don’t think of as a testosterone booster — but it probably should be taken more seriously than it is. Multiple animal studies have confirmed its ability to raise testosterone and LH levels, with one study on diabetic mice finding that testosterone nearly doubled with ginger supplementation.
The human research is still early but promising. In a study on 70 infertile men, taking a ginger supplement daily for three months produced a 16% increase in testosterone levels, almost doubled LH and resulted in a 15% increase in sperm count.
Ginger is cheap, safe and offers a broad range of additional health benefits including anti-inflammatory effects. Even if you’re skeptical about its testosterone-boosting properties, there’s essentially no downside to using it regularly.
Saw Palmetto
Saw Palmetto is a palm native to Florida and Georgia, used traditionally as a remedy for enlarged prostate. It contains lipid and plant sterols — steroid-like compounds — and works by inhibiting the enzyme that converts testosterone into dihydrotestosterone (DHT), while also blocking estrogen at its receptors.
Studies show it may not directly increase plasma testosterone levels, but it reduces the negative effects of hormonal imbalance — including acne, male pattern baldness and prostate enlargement. Think of it as a protective supplement rather than a direct booster.
Eurycoma Longifolia (Tongkat Ali / Longjack)
This flowering shrub, also known as Tongkat Ali or Longjack, grows primarily in Indonesia, Malaysia, Thailand and Vietnam. Its active compounds are quassinoids, with eurycomanone being the most important. Animal studies report its ability to boost bioavailable testosterone and stimulate sperm production.
One study found that 200mg of Eurycoma daily normalized testosterone levels in men with hypogonadism. A study published in the British Journal of Sports Medicine found that supplementation increased lean muscle mass, reduced body fat and increased muscle size in resistance-trained individuals.
The best results come from products containing a 1:200 pure root extract ratio.
DHEA
DHEA (Dehydroepiandrosterone) is a hormone naturally produced in the body that plays a role in increasing testosterone and managing estrogen. It has more extensive research behind it than most testosterone boosters, but the results are mixed.
Studies have shown that 50–100mg of DHEA can increase testosterone levels by up to 20% compared to a placebo. Other studies using similar doses have found negligible or no effect. One important note: DHEA is banned in professional sports and is not suitable for competitive athletes. Like most compounds on this list, it appears most beneficial for men with low testosterone or DHEA levels. A dose of approximately 100mg per day is considered safe.
Creatine Monohydrate
Creatine doesn’t boost testosterone directly, but it earns a place on this list because men who take it have consistently shown a 50% increase in post-workout testosterone and growth hormone levels. The current thinking is that this happens because creatine increases exercise capacity — you train harder, which produces a stronger anabolic hormone response. The effect may be indirect, but it’s real and well-documented.
Beyond the hormonal benefit, creatine is one of the most research-backed supplements available for muscle size and strength, period. 9 Scientifically Proven Reasons to Take Creatine Year Round.
How to Actually Use Testosterone Boosters
A testosterone booster without a proper training program is a waste of money. The most important thing to understand is that these supplements amplify what you’re already doing — they don’t replace hard work.
A few training principles that maximize the anabolic hormone response:
Compound lifts first. Start with squats, bench press and overhead press before moving to isolation work. Your body produces a bigger anabolic response to multi-joint, heavy compound movements than to isolation exercises.
Keep sessions under 60 minutes. Testosterone levels rise higher when you train hard for under an hour with 30–90 second rest periods. Don’t reduce volume — just keep the pace up.
Use intensity techniques. Negatives, drop sets and forced reps keep intensity high and testosterone elevated. If every session feels comfortable, you’re probably not generating much hormonal response.
When it comes to choosing a supplement, a product with multiple effective ingredients — DAA, fenugreek, zinc, vitamin D and ashwagandha together — will generally outperform a single-ingredient product. Think of it as hitting the hormonal system from multiple angles simultaneously.
Conclusion
Having healthy testosterone levels is crucial to body composition, recovery, sexual function and overall quality of life. The market is full of products that overpromise and underdeliver, but the compounds on this list have at least some legitimate research behind them.
The most reliable options for most men are vitamin D, zinc/ZMA, fenugreek and ashwagandha — these have the most consistent evidence across multiple studies and the best safety profiles. D-aspartic acid and Tongkat Ali are worth adding if your testosterone is already on the lower end. Creatine is a no-brainer regardless.
Just remember: these supplements will prove most effective in men who have low testosterone, nutritional deficiencies or are under significant training and lifestyle stress. For healthy young men with normal T-levels, the effect will be smaller — but the foundation of heavy training, good sleep, adequate nutrition and low body fat will always do more for your testosterone than any supplement stack.
References:
- D-Aspartic Acid / LH and testosterone in humans and rats: https://www.ncbi.nlm.nih.gov/pubmed/19860889
- D-Aspartic Acid / sperm quality study: http://file.scirp.org/pdf/ASM20120400001_62630923.pdf
- Vitamin D / testosterone link study: https://www.ncbi.nlm.nih.gov/pubmed/20050857
- Vitamin D / 3300 IU and testosterone increase: https://www.ncbi.nlm.nih.gov/pubmed/21154195
- Tribulus / libido and testosterone in men with ED: https://www.ncbi.nlm.nih.gov/pubmed/21116018
- Fenugreek / testosterone and body composition study: https://www.ncbi.nlm.nih.gov/pubmed/21312304
- Zinc / status and testosterone in healthy adults: https://www.ncbi.nlm.nih.gov/pubmed/8875519
- Ashwagandha / sperm quality and testosterone in infertile men: https://www.ncbi.nlm.nih.gov/pubmed/23862759
- Ginger / testosterone in infertile men: https://www.ncbi.nlm.nih.gov/pubmed/19883295
- ZMA / football players strength and testosterone study: https://www.ncbi.nlm.nih.gov/pubmed/15636426
