Best Supplements to Improve Testosterone Levels in Men
- Aaron Hopkins
- Jan 4
- 3 min read
Updated: Jan 7
Best Supplements to Improve Testosterone Levels in Men
Testosterone is a critical hormone for men’s health, influencing muscle growth, energy, mood, and sexual function. While lifestyle changes are key to maintaining optimal testosterone levels, certain supplements can support the body’s natural production of this hormone. Here are six scientifically-backed supplements to boost testosterone levels in men.
1. D-Aspartic Acid (DAA)
What is it?
D-Aspartic Acid is an amino acid that stimulates the release of luteinizing hormone (LH), which signals the testes to produce testosterone.
Research Evidence:
• A study showed that men taking 3,000 mg of D-Aspartic Acid daily experienced a 42% increase in testosterone levels within 12 days.
• Particularly effective in men with low testosterone levels or those engaged in strength training.
Recommended Dosage:
• 2,000–3,000 mg per day, often cycled (e.g., 2 weeks on, 1 week off).
Caution:
• May not significantly boost testosterone in men with already normal levels.
2. Zinc
What is it?
Zinc is an essential mineral involved in numerous biological processes, including testosterone synthesis.
Research Evidence:
• Zinc supplementation increased testosterone levels in men with a deficiency.
• Zinc also helps maintain healthy sperm production and immune function.
Recommended Dosage:
• 15–30 mg per day.
Caution:
• High doses (over 40 mg daily) can interfere with copper absorption and cause gastrointestinal upset.
3. Vitamin D
What is it?
Vitamin D functions like a hormone in the body and plays a crucial role in testosterone production.
Research Evidence:
• A randomized controlled trial found that men taking 3,000 IU of vitamin D daily for a year had significantly higher testosterone levels compared to a placebo group.
• Deficiency in vitamin D is strongly linked to low testosterone levels.
Recommended Dosage:
• 2,000–4,000 IU daily, depending on individual needs and blood levels.
Caution:
• Regular monitoring of vitamin D levels is recommended to avoid toxicity.
4. Ashwagandha (Withania Somnifera)
What is it?
Ashwagandha is an adaptogenic herb that lowers cortisol levels, which can suppress testosterone production when elevated.
Research Evidence:
• A study found that Ashwagandha supplementation increased testosterone levels by 15% in men undergoing resistance training.
• Another study showed that it improved sperm quality and testosterone levels in men with infertility.
Recommended Dosage:
• 300–600 mg of a standardized extract (e.g., KSM-66) per day.
Caution:
• Generally safe, but avoid if pregnant or taking certain medications.
5. Fenugreek (Trigonella Foenum-Graecum)
What is it?
Fenugreek is a herb rich in compounds that reduce the conversion of testosterone to estrogen, thereby boosting free testosterone levels.
Research Evidence:
• A study found that men taking 500 mg of fenugreek daily experienced a 46% increase in free testosterone levels after 12 weeks.
• It also improved libido, strength, and energy levels.
Recommended Dosage:
• 500–600 mg daily of a standardized extract.
Caution:
• May cause mild gastrointestinal discomfort in some individuals.
6. Boron
What is it?
Boron is a trace mineral that plays a role in testosterone metabolism and helps increase the availability of free testosterone.
Research Evidence:
• A study found that men supplementing with 10 mg of boron daily for one week experienced a 28% increase in free testosterone levels and a decrease in estrogen levels.
• It also improves the body’s ability to metabolize vitamin D and magnesium, further supporting hormonal health.
Recommended Dosage:
• 6–10 mg per day.
Caution:
• Avoid excessive doses as high levels of boron can be toxic.
General Recommendations
• Combine with Lifestyle Changes: Regular exercise, stress management, a healthy diet, and quality sleep enhance the effectiveness of these supplements.
• Consult a Healthcare Provider: Always discuss supplementation with a healthcare professional to avoid interactions with medications or health conditions.
• Monitor Progress: Track changes in energy, strength, libido, and mood to assess supplement effectiveness.
References
1. Topo, E. et al. The Role of D-Aspartic Acid in Testosterone Regulation: A Clinical Study. NCBI.
2. Prasad, A.S. et al. Zinc and Testosterone: The Link Between Deficiency and Hormonal Balance. National Library of Medicine.
3. Pilz, S. et al. Effects of Vitamin D Supplementation on Testosterone Levels: A Randomized Controlled Trial.Examine.com.
4. Wankhede, S. et al. Ashwagandha and Testosterone Levels in Strength Training: A Double-Blind Study. National Library of Medicine.
5. Rao, A. et al. Fenugreek Extract and Testosterone: A Randomized Controlled Trial. NCBI.
6. Naghii, M.R. et al. The Influence of Boron Supplementation on Testosterone Levels and Inflammatory Markers.National Library of Medicine.
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