Is There Such a Thing as a Natural Testosterone Booster?

Written by: Amy Harris

Are you searching for natural ways to boost your testosterone levels without using synthetic supplements or medications? Advertisers, social media influencers, and your friends or partner may all be talking about "T" (a nickname for testosterone) and where and how to get it. It turns out that tweaking your diet, moving more, and other healthy lifestyle hacks may be just what you need to boost your T levels. Keep reading to learn about other healthy ways to pump up your testosterone.

Do Natural Testosterone Boosters Actually Work?

Traditional testosterone replacement therapies (synthetic medications in the form of injections, implants, and gels) are the most effective way to raise your testosterone.^{2, 23} Given that some of the natural testosterone boosters (exercise, healthy diet, more sleep, less stress) also help prevent or treat many common health conditions, it can't hurt to try some of these lifestyle hacks, regardless of your testosterone levels.

Keep in mind that it is normal for both men and women to experience a drop in testosterone levels as they age.^{22, 24} If you aren't having bothersome symptoms, then you don't need to spend money on herbs, minerals, or vitamin supplements claiming to boost testosterone.

Many other medical conditions and life circumstances, such as menopause, job changes, marital problems, mental health conditions, and other hormonal disorders, can cause these very same symptoms as testosterone deficiency.

Are Herbs and Supplements Effective?

While prescriptions for testosterone work by replacing testosterone in your body, herbs and supplements aim to either increase your body's production of testosterone or treat the common signs and symptoms of low testosterone. Unfortunately, most of the herbs and supplements for sale at a pharmacy or on your social media feed have not been tested for safety or effectiveness. Herbs and supplements are not tested or regulated by the Food and Drug Administration (FDA), meaning that there is no guarantee that the pill or gummy you take is free from harmful ingredients or is the right dosage.

Overall, herbs and supplements do not appear to raise testosterone in ways claimed by advertisers.^{1, 2} The two herbs that have shown the most promise for improving testosterone levels in limited research studies are:²

• Ashwagandha root and root/leaf extracts
• Fenugreek seed extracts

Ashwagandha has long been used in the traditional Indian Ayurvedic system of medicine to purportedly improve male sexual health, boost sexual performance in both men and women, improve overall mood, and for its aphrodisiac properties.³ Ashwagandha is safe when taken for short periods (three to four months) but can cause drowsiness, stomach upset, diarrhea, and vomiting in some people.⁴ It can interfere with other medications, such as those used to treat diabetes, high blood pressure, and medicines that decrease the immune system response, so always check with a healthcare provider before starting a new herbal supplement.⁴

Fenugreek seed extract significantly increases testosterone levels in men.⁵ Fenugreek may have additional health benefits by lowering blood sugar levels in people with diabetes or prediabetes.⁶ Potential side effects of fenugreek include diarrhea, nausea, and other digestive tract symptoms and, rarely, dizziness and headaches. Large doses may cause a harmful drop in blood sugar and can cause allergic reactions or harm your liver.⁶ So, when taking herbs and supplements, the adage "buyer beware" holds true.

Vitamin and Mineral Supplements

Other people turn to vitamins and mineral supplements to boost their testosterone naturally. Studies have shown that the following vitamins and minerals may increase testosterone levels:^7-9

• Zinc
• D-aspartic acid
• Vitamin D

Not having enough of the mineral zinc may cause low testosterone levels by impacting the part of the testes that produce T. What few studies have been done on the relationship between zinc levels and testosterone don't always agree. One study showed that testosterone levels rose in men who took 30 milligrams of zinc daily.¹¹ Another study showed that men who had normal zinc levels were not able to increase their testosterone levels by taking additional zinc.¹² A study of 116 postmenopausal women encouragingly showed improved sexual function and higher testosterone levels after taking 110 milligrams of zinc sulfate daily for 6 weeks.⁷

D-aspartic acid is an amino acid involved in testosterone production in male testes (where sperm is produced). Studies of whether taking D-aspartic acid supplements boosts testosterone in men are inconclusive. Men who are not active and who have low testosterone may see increased testosterone levels, but taking D-aspartic acid did not raise testosterone in men who lift weights.^9,13 Researchers have not yet studied whether D-aspartic acid affects testosterone levels in women.

Vitamin D is a micronutrient found in fatty fish, egg yolks, and some fortified foods. Your body can also make Vitamin D when you are out in the sunshine. Most research studies have not been able to show that taking additional Vitamin D as a supplement raises testosterone levels, even though Vitamin D is involved in your body's production of sperm.¹⁴ However, smaller studies have shown that if men who are deficient in Vitamin D take supplements, their testosterone levels rise and they have less erectile dysfunction (ED).¹⁰ Having healthy Vitamin D levels is also important for your muscle and bone strength, brain and nervous system function, and your ability to fight off infections.¹⁵ Given that many people have low levels of Vitamin D, you might want to talk with your healthcare provider about having a blood test for your Vitamin D levels and taking a supplement.

NAD and Testosterone: Is There a Connection?

Nicotinamide adenine dinucleotide (NAD) is a coenzyme present in every cell of the body and plays a vital role in energy metabolism and cellular repair. Emerging research suggests that NAD levels may influence testosterone production by supporting the health and function of Leydig cells—the cells in the testes responsible for producing testosterone.²⁶ Declining NAD levels with age may contribute to reduced testosterone, and maintaining healthy NAD through lifestyle factors like exercise, sleep, and a nutrient-rich diet could support hormonal balance.²⁷ While more research is needed, these early findings offer a promising area of exploration for natural testosterone support.

Foods That May Support Healthy Testosterone Levels

Testosterone is made from proteins, so a protein-rich diet may support a healthy hormone balance. Strive to maintain a well-balanced diet, such as:

• Foods rich in zinc
• Vitamin-D foods
• Healthy fats (like salmon and avocado)
• Eggs
• Whole grains
• Milk

Following a healthy diet and cutting out foods with a lot of sugar and fat will help you lose excess fat and build lean muscle mass. It will also lower the chances that you will develop diabetes — another risk factor for testosterone deficiency.¹⁶ Don't go overboard by changing your diet or restricting calories and fats — studies show that repeated weight loss and regain may lower testosterone levels.¹⁷

Support Your Body's Natural Testosterone Production

In addition to improving your diet, there are other steps you can take to enhance your body's natural testosterone production. Increasing the amount you exercise builds lean body mass and has been shown to raise testosterone levels. Weight-lifting and high-intensity interval training (HIIT) can be especially effective, but any type of exercise is better than none.¹⁸

Exercising more may help boost your testosterone levels in several different ways. Increased physical activity is known to help reduce stress and to help you get a better night's sleep. Long-term stress (lasting months and even years) causes your body to produce more cortisol, a stress-related hormone. Besides being linked to poorer health, chronically high cortisol levels have also been shown to lower testosterone levels.¹⁹

Getting plenty of good-quality sleep is a great way to take care of your body and safeguard your testosterone levels. Sleep disorders have been shown to cause lower testosterone levels, so be sure to talk to a healthcare provider if you have difficulty falling asleep or staying asleep.²⁰ Adults should get an average of seven to nine hours of sleep every night.²¹

You can also improve the quality of your sleep and support your testosterone levels by cutting back on alcohol and quitting smoking.^{19, 20, 22}

Boost Your Health With Everlywell

If you think you are experiencing symptoms of low testosterone, it is always a good idea to check in with a healthcare provider. You can do so easily and conveniently with a virtual women's health visit or a virtual men's health visit from Everlywell. They can also advise you as to whether or not it is worth testing your testosterone level to rule out any other medical conditions.

There are not enough studies to show that boosting testosterone (through healthy lifestyle changes, testosterone replacement medications, or herbs and supplements) may positively impact your metabolism and long-term health. Similarly, in women, there have not been enough studies looking at the impact of supplementing testosterone in midlife and life expectancy.²⁵ Scientific evidence does not support the need to "balance" or "replace" your testosterone, despite what advertisers or influencers might tell you.

At the end of the day, what matters most is how you are feeling and what symptoms you have. Talking with a healthcare provider about your symptoms, screening tests, and whether treatment options should include natural testosterone boosters is your best bet for feeling your best.

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