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May 19, 2023
If you are a male who is 30 or older, you have a 25% chance of having low testosterone, and it may not be very obvious as a good portion of men have asymptomatic low-T.
This means that a quarter of the male population who fall into the 30+ category may be dealing with the negative effects of having low testosterone, a legitimate medical condition that can lead to increased body fat, loss of muscle, and loss of energy.
So, what's a guy to do? Resign himself to feeling tired and not looking his best for the rest of his life?
Absolutely not. If you have low T, there is, fortunately, a wide range of vitamins, minerals, and herbs that can help you increase your testosterone levels, and the best of the best actually include more than one of these ingredients in them.
So for those of you with low T, there is good news! We're about to review the best supplements for naturally increasing your testosterone.
Table of Contents:
While low testosterone is a widespread issue among males over 30, fortunately, there is a variety of products, including vitamins, minerals, and herbs, that can boost testosterone levels.
In addition, natural testosterone boosters are often an even better solution for increasing test levels, as these typically include a combination or formula of vitamins, minerals, and herbs for best T-boosting results.
There are many good options, and we're about to focus on listing the best by providing a breakdown of each supplement category, and the best vitamins, minerals, herbs, and testosterone boosters that fall within each.
So, which vitamins, minerals, herbs, and supplements are the best for boosting testosterone? You're about to find out.
One of four fat-soluble vitamins, in addition to vitamins E, A, and K, vitamin D is correlated with the production of testosterone, so in theory, the more vitamin D, the higher your testosterone levels.
Research shows that vitamin D can boost testosterone and also prevent the conversion of testosterone to estrogen, which helps limit fat gain and other adverse side effects1.
One study examining 165 overweight men to see how vitamin D supplementation affects testosterone levels gave one group 3,332 IU of vitamin D daily for a year, comparing the effects to the placebo group. The vitamin D group saw significant increases in total testosterone, bioactive testosterone, and free testosterone, while the placebo group saw no significant change2.
We're certain that's piqued your interest! So, for those who would like to learn more about some excellent vitamin D options, check out our article on the 13 Best Vitamin D Supplements.
One thing to note with vitamin D: Pay attention to the dosage because there is a fine line between what is effective and potentially unsafe. While the above study had participants using 3,332 IU of vitamin D daily for a year, there is concern about overdoses above 4,000 IU daily.
Prolonged use of over 4,000 IU a day can lead to high calcium levels in the blood. Other side effects of taking too much vitamin D include dizziness, dry mouth, nausea, weakness, and vomiting.
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Vitamin B6 plays a vital role within your body, including impacting testosterone production. Vitamin B6 has been shown to suppress the synthesis of estrogen in men, therefore directly increasing testosterone production.
One study used six male rats to determine the effect of vitamin B6 depletion on testosterone production. They found a significant decline in the rat’s testosterone due to vitamin B6 depletion, which shows the significance of B6 in testosterone production3.
More studies are required to fully understand how it happens, but we know there is a positive correlation between vitamin B6 and healthy testosterone levels. To avoid side effects, don't take over 100 mg daily for an extended time.
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Zinc is a mineral that has been shown to increase T by stopping the aromatization of testosterone into estrogen.
One study that demonstrates the effect of zinc on testosterone was conducted using ten male wrestlers, all of whom had wrestled for at least six years. Each wrestler was given 3 mg of zinc sulfate daily for four weeks, and their resting total testosterone and free testosterone levels increased significantly as a result.
The researchers concluded that supplementing with zinc can prevent testosterone inhibition after exercise, therefore increasing performance4.
An independent medical review found that men suffering from low testosterone or infertility were able to increase their low T by taking a dose of 220 mg twice per day for one to four months5.
You can learn more about this in our article: Does Zinc Increase Testosterone?
Common side effects from taking too much zinc include upset stomach, diarrhea, nausea, vomiting, and loss of appetite.
And if you're wondering if zinc supplements really work, real users have touted its positive T-boosting effects. There are multiple positive reviews on a Reddit thread titled: Zinc for Testosterone - Is it a game changer? In fact, several people on this forum found great success using zinc to raise their testosterone levels, particularly zinc picolinate.
The main takeaway from the majority of commenters is that if you are deficient in zinc, it will play a more significant role in boosting your testosterone, compared to if you have sufficient zinc levels.
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If you ever wondered why Popeye attributed his large muscles to spinach, look no further than magnesium, a mineral found in leafy green vegetables like spinach and kale, and has been shown to positively affect testosterone.
Magnesium helps free testosterone, making it more bioactive. One study compared the effect magnesium has on testosterone levels after four weeks in sedentary people versus a group who exercised.
They found that magnesium supplementation led to increased free testosterone and total testosterone. They also found that the increases were even higher in those who exercise in addition to supplementing with magnesium6.
Some research even suggests that magnesium supplementation combined with exercise can increase testosterone levels by as high as 24%.
Just be careful with your dosing. Magnesium may cause upset stomach, nausea, and diarrhea, especially at higher doses. Taking doses higher than 350 mg per day can be dangerous.
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Ashwagandha, also referred to as Withania somnifera, is a natural herb that's been used for centuries to cure various ailments. The most common use of Ashwagandha is to help treat anxiety and stress; however, one study noted the connection between stress and infertility, adding that stress plays a significant role in male infertility, so by reducing stress, we can improve infertility.
This study found that using 5 grams of Ashwagandha daily for three months raised testosterone levels between 10 and 22% percent. In addition, the treatment resulted in pregnancy in the partners of 14% of the participants7.
A separate study focused on the effect Ashwagandha has on muscle strength and recovery. Over eight weeks, a total of 57 young males performed resistance training, with one group receiving 300 mg of Ashwagandha root twice daily compared to a placebo. The results showed a more significant increase in strength in the group taking Ashwagandha across all muscle groups.
Compared to the placebo group, they were able to lower their body fat percentage far more than the placebo group, increased their testosterone levels, and experienced a greater decrease in exercise-induced muscle damage. These results show that supplementing with Ashwagandha can increase testosterone levels and strength while reducing muscle damage and body fat8.
We also recommend Ashwagandha for women trying to increase their testosterone levels naturally.
Interested in learning more about ashwagandha supplements and some specific product recommendations? Check out our article on the 7 Best Ashwagandha Supplements.
Taking Ashwagandha for up to three months is relatively safe without any side effects. Larger doses can cause upset stomach, diarrhea, and vomiting.
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Fenugreek is a herb derived from a plant native to India and North Africa, which is touted for its ability to raise testosterone levels. In fact, it is so effective that it even made our list of 6 Best Herbs to Boost Testosterone.
Fenugreek contains the active ingredient furostanolic saponin, which has been shown to increase test levels and improve strength. One study found that daily use of fenugreek for three months resulted in an average of 46% higher testosterone production in a group of 50 men9.
Fenugreek can cause allergic reactions in some people, so it’s crucial to monitor the dosage and your body’s reaction. Some other minor side effects might include diarrhea and nausea. Very large doses can cause a dangerous drop in blood sugar levels.
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One of the most common ingredients found in test boosters, D-Aspartic Acid is an amino acid regulator that plays an important role in the production of testosterone. Studies have shown that supplementing with D-Aspartic Acid can increase the body’s natural testosterone synthesis by up to 45%10.
In addition to increasing the production of testosterone, D-Aspartic Acid can also increase the release of growth hormone and luteinizing hormone, which triggers the brain to stimulate testosterone production11.
This shows that D-Aspartic Acid can cause testosterone levels to increase in multiple ways, which is why it is so common in testosterone booster products.
D-Aspartic Acid has a wide range of benefits, including increased energy levels, improved sleep quality, and better circulation. Some minor side effects include irritability, nervousness, rapid heart rate, and headaches.
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When T boosting is your goal, testosterone boosters are typically a great solution, as they contain a variety of all-natural ingredients, including many of the vitamins, minerals, and herbs we just discussed.
Testosterone boosters are designed to help your body naturally increase its testosterone levels, containing only ingredients sold over the counter. Interestingly, one of the ways in which testosterone boosters work is by restoring any micronutrient deficiencies that may exist.
As these deficiencies are resolved, your testosterone levels will begin to gradually increase, leading to a myriad of benefits, including more energy, an increased sex drive, more muscle and bone mass, and a better overall body composition.
Check out the 7 Best Testosterone Boosters
Now that we've gone over the best types of vitamins, minerals, herbs, and supplements to help boost your testosterone, we've compiled the best product within each category. If you're interested in purchasing a supplement to increase your testosterone, these are the products we recommend buying.
When choosing which products are the best, we look for a few critical pieces of information. This includes:
When it comes to testosterone booster products, we wanted a product featuring the best combination of natural ingredients.
And that supplement is TestoPrime, a testosterone booster that contains 12 all-natural ingredients, including several of which we just mentioned as being the best of the best, such as D-aspartic acid, ashwagandha extract, fenugreek, vitamin D, zinc, and vitamin B6.
Not only is TestoPrime produced in the U.S., but it's manufactured in FDA-approved GMP-certified facilities. As a bonus, TestoPrime is third-party tested and contains no artificial preservatives or synthetic ingredients.
The benefit of opting for a testosterone booster is that it contains not one, but a handful of the vitamins, minerals, and herbs listed in this article. Why only benefit from one of these supplements when you can benefit from a handful of them combined into one powerful T booster?
The best Ashwagandha product on the market is KSM-66 Ashwagandha Root Powder Extract by Physician’s Choice. Physician’s Choice is a well-respected supplement company that focuses on clean, contaminant-free ingredients that are environment-friendly. Their products are backed by science and clinically proven formulas to achieve optimal results.
This product is entirely vegan and organic, using 1,000 mg of organic Ashwagandha and 15 mg of organic black pepper extract per serving. The highlight of the product is the patented KSM-66 ashwagandha that uses an award-winning extraction process to yield the highest concentration and most bioavailable root extract.
The product is vegan friendly, non-GMO, and free of gluten, soy, dairy, eggs, wheat, nuts, shellfish, and additives.
As we mentioned above, the best vitamin for increasing testosterone levels is vitamin D, and the best vitamin D product on the market is NatureWise Vitamin D3.
NatureWise delivers a fan-favorite vitamin D product that features 125 mcg (5,000 IU) of the most active form of vitamin D, which is vitamin D3. It uses the same biologically active form of vitamin D that the body produces from sun exposure, giving it an even greater “natural” feeling.
The product delivers vitamin D3 in organic extra virgin olive oil to boost absorption. In addition to naturally raising testosterone levels, this product will provide immune support, support healthy bones and teeth, and promote healthy muscle function.
Studies typically recommend 400-2,000 IU of vitamin D to prevent deficiency. This product contains a whopping 5,000 IU daily and comes in a year supply bottle for under $15. It comes in an easy once-daily liquid softgel, which studies have found is a more bioavailable form than powdered or tablet forms. It is non-GMO and free of dairy, gluten, wheat, soy, eggs, tree nuts, peanuts, or shellfish.
NatureWise is also third-party tested for purity and potency, so you can rest assured the product is safe.
The best zinc product to increase testosterone levels is Thorne Research Picolinate 30mg. Thorne Research is a well-known supplement manufacturer that often finds itself on our best supplement lists and prides itself on creating high-quality supplements with research-backed ingredients.
They have been trusted for over 30 years by several top organizations, including over 100 US National teams and professional sports teams.
This product uses zinc picolinate, which has a higher absorption rate more than other zinc products. Each capsule contains 30 mg of high-quality zinc picolinate, which is equal to 263% of the daily recommended dose.
Zinc has been proven to help raise testosterone levels, as well as support immune function, reproductive health, and prostate health. Thorne’s products are manufactured in a cGMP-certified facility that complies with regulations. They are also NSF certified, which means they are safe for athletes of all levels.
The best fenugreek product on the market is NOW Foods Fenugreek 500 mg. Each serving contains one gram of organic fenugreek in a cellulose vegan capsule, making it vegan-friendly.
The capsules can also be added to hot water to make tea. The product is produced in a cGMP-certified facility, although the supplement is not third-party tested for purity or potency.
It is free of yeast, wheat, gluten, soy, corn, milk, egg, fish, shellfish, and tree nuts.
Just like the fenugreek product above, the best vitamin B6 product is made by NOW Foods. One thing to note is that there are a variety of products that contain vitamin B6, so check your current supplements before starting a standalone product.
If you decide to buy a vitamin B6 product, you know you are getting a high-quality product at a great price when purchasing a NOW Vitamin B6. Each serving contains 100 mg of vitamin B-6 in a cellulose capsule.
This product will help with the metabolism of fats, carbohydrates, and proteins and plays a vital role in converting amino acids. Vitamin B6 also helps produce red blood cells and supports a healthy nervous system.
The best magnesium product on the market is Nature Made Extra Strength Magnesium Oxide. Nature Made is a very well-known supplement manufacturer with over 50 years of expertise.
This product contains extra-strength magnesium oxide to support nerve health, heart health, and bone health, in addition to boosting testosterone levels.
The product is gluten-free and contains no artificial preservatives, artificial flavors, or dyes. It is produced in the United States in a cGMP-certified facility.
While several common testosterone booster products contain D-Aspartic Acid, it is possible to take as a standalone supplement.
The best D-Aspartic Acid supplement is made by Bulk Supplements, a well-known manufacturer that specializes in bulk amounts of raw ingredients.
Bulk Supplements D-Aspartic Acid Powder contains pure D-Aspartic Acid with zero fillers, additives, or artificial flavors.
There is no dairy, soy, yeast, or added sugar. D-Aspartic acid helps support hormone health, increases blood flow, and boosts energy levels. Each scoop contains 3,000 mg of pure D-Aspartic acid.
Produced in the testes, testosterone is a male sex hormone responsible for the development of male characteristics, which includes the primary and secondary sex organs and the physical traits that make a male.
This means testosterone is responsible for height, hair growth, deepening of the voice, sex drive, and everything that makes someone a male. Testosterone is also directly responsible for muscle size, growth, and development.
It is normal for male testosterone levels to decline later in life, dropping by an average of 1% a year after 30. Unfortunately, low testosterone is a condition where your testosterone levels are so low that they impact how you look and feel.
Symptoms of low T include decreased sex drive, erectile dysfunction (ED), fatigue, fat gain, a decrease in body hair, a decrease in muscle size and strength, and depression or brain fog.
In younger people under 40, the most common way to tell is by fatigue and low energy levels. If you have any of these symptoms, please have your levels tested or try one of the supplements to restore the body to normal testosterone levels.
So we know that low testosterone can take a serious toll on your physical and mental health. But what happens when you start to increase your levels? Lots of good stuff, including more muscle, better energy, and an easier time with weight loss.
The primary reason why people use testosterone boosters is to enhance muscle growth. Testosterone is essential for muscle growth and development, as it is directly responsible for increased muscle mass.
Increasing your testosterone levels has been proven to increase muscle growth in size and strength, so any product that can raise testosterone levels will also help enhance muscle growth.
One study explored the effect of testosterone boosters on muscle mass and protein synthesis. The nine test subjects received a standard pharmacological dose of testosterone for 12 weeks.
Muscle mass, measured by creatinine excretion, increased in all nine men by an average of 20%. They concluded that increased testosterone would build muscle by increasing muscle protein synthesis12.
Besides a muscle performance enhancer, the second most common reason people use testosterone boosters is to boost libido. The libido is directly correlated with testosterone levels, so increasing your levels will also increase your libido.
Many studies have shown that supplementing with testosterone will increase your sex drive, particularly in older men. One experiment featured men over 65 with low testosterone levels and measured their sexual activity, sexual desire, and erectile function.
Compared with the placebo group, the group treated with testosterone supplements significantly improved in 10 of the 12 measures of sexual activity. They found the increases in sexual desire, and activity were directly related to the magnitude of increases in testosterone13.
Testosterone levels directly impact our energy levels, as well as our overall cognitive function and mood. Fatigue does not only affect energy levels but also your mood. Further, it can lead to irritability and even depression.
Many people who believe they have depression suffer from low testosterone, as they can have the same side effects. Testosterone has been shown to increase our energy in multiple ways, including increasing muscle endurance, muscle mass, and the production of red blood cells.
Several studies have shown that increasing testosterone levels will combat fatigue, improve mood, and improve the overall quality of life14.
Another negative low testosterone effect is an increase in body fat. Testosterone boosters can combat this by increasing weight loss, just as they help increase muscle mass. By increasing muscle mass, testosterone boosters also increase our base metabolic rate, so we burn more calories at rest.
Having a more muscular body composition will help burn more calories, which will increase weight loss. Studies have shown that decreased testosterone levels associated with older age come with decreased fat-free mass and increased and redistributed fat mass.
Testosterone administration improves body composition by increasing muscle mass, decreasing fat mass, and increasing lean body mass14. Low testosterone and fat gain are vicious cycles as they cause the other to happen at a higher rate.
Any leftover questions regarding the best T-boosting supplements? Let's answer them here.
Yes, there are several supplements that have been proven to increase testosterone levels. Several vitamins, minerals, and herbs can be used separately, or together as typically seen in a testosterone booster, to help increase your T.
While T-booster supplements can work if you live a healthy lifestyle and exercise regularly, if you want to check your testosterone levels to be sure, and possibly get medical help, we recommend checking out the reputable online clinic Fountain TRT. They will run an assessment for you to see what your T-levels are and if you would benefit from testosterone replacement therapy.
Some of the most important qualities to look for in a testosterone supplement include all-natural ingredients, a safe dosage, and third-party testing for purity and contaminants.
While you might notice smaller effects, such as an increase in energy immediately, it typically takes around 4-6 weeks to see results related to muscle size and strength.
Yes, test boosters have been proven to increase testosterone levels naturally. Granted, it depends on which brand and following the dosage protocol properly, but they are effective at raising testosterone levels in the blood.
The great news is that there are are a variety of products to choose from if you are trying to boost testosterone naturally. And, the best testosterone boosters on the market contain a combination of vitamins, minerals, and herbs that have been scientifically proven to raise testosterone, many of which we just discussed in detail.
Once you start taking your supplement, make sure you monitor your T levels to determine whether they're increasing. You can also always work with your doctor to monitor how your testosterone levels are doing, and you should start to notice some positive signs, such as more muscle mass, improved energy, and increased libido.
Better body composition and more youthful energy? Sounds good to us!
Looking for a testosterone booster that contains the best research-backed ingredients? Check out our TestoPrime Review, which discusses this highly-rated T booster in depth. Or, for more great testosterone-boosting products, check out our article featuring the 7 Best Testosterone Booster Supplements.
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November 30, 2023
November 30, 2023
November 30, 2023
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