Vitamin D supplements that may help increase testosterone

4 Supplements That May Increase Testosterone

Updated March 12, 2024. Medically reviewed on Feb 17, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

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Testosterone, the primary androgen in the human body, plays an important role in physical development, repairing bone and tissue, and building muscle mass. While it’s considered a “male” sex hormone, every gender synthesizes and needs some amount of testosterone.

Testosterone naturally decreases as you get older by an average of about 1% per year from between 30 and 40 years old. [1, 2] Other factors can contribute to lower testosterone levels, like having diabetes or a thyroid condition, or as a result of side effects from some medications. [3]

If you’re concerned about your testosterone levels, taking a testosterone level test can help discern whether your T could use a boost. Fortunately, taking herbal supplements and making certain lifestyle changes may also help increase testosterone naturally and optimize your sexual health.

Natural Supplements to Boost Testosterone

Many people turn to supplements for testosterone to support hormonal balance and overall health. However, it’s important to consult your healthcare provider before incorporating any new supplements into your regimen.

Remember, the FDA does not regulate natural supplements, so it’s vital that you consider the quality of your chosen testosterone supplement alongside your overall health. Doing so can help you meet your health goals and protect your well-being.

Below, find 4 natural testosterone booster supplements to consider with your healthcare provider if you’re aiming to boost your T level.

1. Ashwagandha

Ashwagandha (known in the scientific community as Withania somnifera) is an herb traditionally used in Ayurvedic medicine. [4] Today, it’s an increasingly popular ingredient known as an adaptogen—a type of herb that can soothe and balance stress levels. [4]

It’s well known that cortisol, the main stress hormone, can interfere with testosterone production. One study found that supplementation with ashwagandha extract leads to increased testosterone levels in healthy males. [5] Several other studies also indicate a positive correlation between ashwagandha supplementation and testosterone. [6]

Though the exact mechanisms behind ashwagandha’s interaction with testosterone aren’t known, it’s possible that ashwagandha indirectly supports testosterone production by reducing stress and improving mental health. [6] It’s important to note, however, that most existing research on ashwagandha is limited.

Overall, ashwagandha and other adaptogens may be an all-around supportive herb for a wide range of issues, from improving digestion to supporting healthy sexual function. [6] While it’s generally considered safe for use, be sure to consult with your healthcare provider before including it in your routine.

2. Fenugreek

Native to western Asia, southern Europe, and the Mediterranean, fenugreek is a popular herb with a wide range of uses. In traditional medicine, fenugreek is most commonly used as a remedy for diabetes and to help support milk production for breastfeeding mothers.

In terms of testosterone, fenugreek supplementation may help balance sex hormones. [7] Clinical trials show that supplementing with fenugreek extract may significantly increase total testosterone levels and improve overall sexual function. [7] The mechanisms here may involve furostanolic saponins, one of the herb’s main active compounds, which some researchers suspect leads to higher testosterone levels. [7]

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3. Zinc

Zinc is an essential mineral that plays various roles in the body, including enhancing immune function and metabolism. [8] By eating a diverse diet, most people can get enough zinc from foods like [8]:

  • Red meat
  • Chicken
  • Fortified breakfast cereal

One animal study demonstrated that zinc supplementation also promoted sexual function in biological males, such as improving erectile dysfunction, low sex drive, and sexual performance. [9] Research also indicates that zinc deficiency can reduce testosterone, causing your serum testosterone level to fall. [10]

Additionally, zinc supplementation may help improve [10]:

  • Semen volume
  • Sperm count
  • Sperm motility
  • Sperm morphology

Like ashwagandha, the exact relationship between zinc and testosterone requires further study. Moreover, getting too much zinc through diet or supplements can interfere with medications, or cause other side effects. [8] These include [8]:

  • Digestive upset
  • Nausea
  • Vomiting
  • Diarrhea
  • Headache
As a general rule of thumb, adults should have no more than 40 mg of zinc per day. [9] If you’re interested in using zinc to support testosterone production and sperm health, be sure to consult with a healthcare provider to ensure you don’t overdo it.

4. Ginger

A common household spice and natural ingredient in many dishes, ginger (or Zingiber officinale) may be best known for soothing digestion and moderating inflammation. [11] However, several animal and human studies suggest the root may be able to support male biological function in several ways [11]:

  • Improving sperm count
  • Improving sperm fertility
  • Improving sperm motility
  • Improving sperm morphology
  • Improving sperm DNA integrity
  • Supporting healthy testosterone levels

Researchers believe ginger’s antioxidative properties can help dispel free radicals (unstable molecules) in the body. [11] This may improve the presence of androgens (testosterone), as well as protect sperm from oxidative damage. [11]. In women and people assigned female at birth, ginger has also been found to boost the production of luteinizing hormone (LH), supporting female reproductive cycles. [11]

Like other natural testosterone boosters on this list, keep in mind that the effects and mechanisms of ginger on testosterone in humans still require further study. That said, ginger is one promising food you can enjoy liberally; it’s unlikely you’ll experience any negative effects.

How to Support Healthy Testosterone Levels

If you’re concerned about low testosterone levels, supplements may not always be the most reliable method of finding balance. Lifestyle factors can also play a major role in men’s sexual health and function, such as [1]:

  • Weight management – In general, higher BMIs are associated with lower levels of testosterone. Weight loss and lean muscle growth may improve hormone production and restore low testosterone levels.[12]
  • Exercise – Strength training and high-intensity interval training (HIIT) are two forms of exercise associated with greater bone density and muscle mass, which are known to promote increased testosterone levels. [1]
  • Limiting alcohol – Binge drinking, excessive alcohol use, or alcohol dependency are all correlated with reduced testosterone production.
  • Sleep hygiene – In men and people assigned male at birth, testosterone levels tend to peak in the morning. However, if your sleep quality or quantity is low, it can disrupt your daily hormonal cycles and reduce testosterone levels. [1]
Shop Testosterone Tests Today!

A host of lifestyle and nutritional factors can play an important role in stabilizing and boosting testosterone. Before making any big changes, consider testing your hormone levels, either with a healthcare provider or by using an at-home test.

The Everlywell Testosterone Test evaluates your total testosterone to assess whether yours is high, normal, or low. With physician-reviewed results and complete data security, you can evaluate your sexual health with confidence, convenience, and privacy.

For more online men’s health resources, check out Everlywell today.

Sources:

  1. Why Are Testosterone Levels Decreasing? Cleveland Clinic. Medical Citation URL. Accessed February 22, 2024.
  2. Mayo Foundation for Medical Education and Research. Testosterone therapy: POTENTIAL benefits and risks as you age. Mayo Clinic. Medical Citation URL. Accessed February 22, 2024.
  3. professional, C. C. medical. (n.d.). Low testosterone (low T): Causes, symptoms & treatment. Cleveland Clinic. Medical Citation URL. Accessed February 22, 2024.
  4. Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. Effects of withania somnifera (ashwagandha) on stress and the stress- related neuropsychiatric disorders anxiety, depression, and insomnia. Current neuropharmacology. Medical Citation URL. Accessed February 22, 2024.
  5. Bonilla, D.A., Moreno, Y., Gho, C., et. al. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Functional Morphology and Kinesiology. Medical Citation URL. Accessed February 22, 2024.
  6. Smith, S.J., Lopresti, A.L., Teo, S.Y.M., and Fairchild, T.J. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advanced Nutrition. Medical Citation URL. Accessed February 22, 2024.
  7. Mansoori A, Hosseini S, Zilaee M, Hormoznejad R, Fathi M. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytotherapy research: PTR. 2020;34(7):1550-1555. Accessed February 22, 2024.
  8. Zinc. Mayo Clinic. Medical Citation URL. Accessed February 22, 2024.
  9. Besong, E.E., Akhigbe, T.M., Ashonibare, P.J., et. al. Zinc improves sexual performance and erectile function by preventing penile oxidative injury and upregulating circulating testosterone in lead-exposed rats. Redox Report. Medical Citation URL. Accessed February 22, 2024.
  10. Santos, Heitor O., and Filipe J. Teixeira. Use of Medicinal Doses of Zinc as a Safe and Efficient Coadjutant in the Treatment of Male Hypogonadism. The Aging Male, vol. 23, no. 5, Feb. 2019, pp. 669–78. Medical Citation URL. Accessed February 22, 2024.
  11. Gholami-Ahangaran, M., Karimi-Dehkordi, Maryam, Javar, A.A., et. al. A systematic review on the effect of Ginger (Zingiber officinale) on improvement of biological and fertility indices of sperm in laboratory animals, poultry and humans. Veterinary Medicine and Science. Medical Citation URL. Accessed February 22, 2024.
  12. Testosterone therapy: Potential benefits and risks as you age. Mayo Clinic. Medical Citation URL. Accessed February 26, 2024.
Jordan Stachel, M.S., RDN, CPT is most fulfilled when guiding others towards making stepwise, sustainable changes that add up to big results over time. Jordan works with a wide variety of individuals, ranging in age from children to the elderly, with an assortment of concerns and clinical conditions, and has written for publications such as Innerbody. She helps individuals optimize overall health and/or manage disease states using personalized medical nutrition therapy techniques.
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