Research on testosterone boosters is inconclusive, but some ingredients may be beneficial. If you’re experiencing symptoms like erectile dysfunction or depression, talk with a doctor before trying testosterone boosters.

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A note on testosterone booster research

Though many supplements claim to help boost testosterone levels, viable research on these products is lacking. Meanwhile, most studies focus on the effects of individual ingredients rather than proprietary blends.

One 2019 review of older studies concluded that only 30% of study participants experienced an increase in testosterone levels using ingredients found in popular over-the-counter (OTC) testosterone booster supplement blends, including:

• tongkat ali extract
• horny goat weed
• saw palmetto extract
• boron
• nettle extract
• maca root powder
• ashwagandha root extract
• fenugreek
• bioperine
• DIIM

Testosterone booster supplements may work for some people, but more research is needed to evaluate their safety and effectiveness for the larger population.

Quick look at testosterone boosters

• Best for ashwagandha: Garden of Life mykind Organics Ashwagandha | Skip to review
• Best for vitamin D: Nature Made Vitamin D3 Tablets | Skip to review
• Best for fenugreek: NOW Foods Fenugreek Capsules | Skip to review
• Best for zinc: Thorne Zinc Picolinate | Skip to review

Testosterone production is highest in males from adolescence through early adulthood. After you reach 30 years old, testosterone declines by about 1% a year. Low “T,” as testosterone is often called, can impair health in several ways, including increasing the risk of erectile dysfunction and even depression.

In recent years, the idea of naturally boosting testosterone that’s lost due to aging, obesity, or lifestyle choices such as drinking alcohol has gained attention. But the science behind this is spotty.

Though some natural substances, such as fenugreek seed extracts and ashwagandha root, have shown promise for increasing T levels in some males, this result is not a given. Lifestyle and dietary changes may be more helpful.

This article examines supplements that have the strongest research supporting their potential use. We also look at other natural methods that may help boost testosterone.

A note on language

At Healthline, we respect and acknowledge an individual’s sex, gender, and sexual orientation. Throughout this article, we use the terms “men” and “male” as the sex assigned at birth as most studies we source use these terms. However, this article pertains to anyone looking to increase their testosterone levels.

How testosterone boosters work

Testosterone boosters aim to improve the levels of testosterone, a hormone that plays a key role in several aspects of health. These supplements include compounds that can either increase testosterone or related hormones directly, or help prevent your body from converting testosterone into estrogen.

In theory, maintaining “normal” blood levels of testosterone may help prevent symptoms or conditions associated with low testosterone levels, which is when testosterone levels fall below 300 nanograms per deciliter (ng/dL).

Healthy testosterone levels depend on your age. Experts recommend older men aim for testosterone levels between 500 and 800 ng/dL, while younger men aim for testosterone levels between 600 and 900 ng/dL.

However, while there are evidence-based ways to naturally support healthy testosterone levels, there’s limited research on the effectiveness of testosterone boosters.

Some nutrients and herbal extracts often used as testosterone boosters have been linked to additional benefits, including:

• improvements in sperm health
• enhanced sexual function
• increased exercise performance

Still, more research is needed on the effectiveness and potential benefits of these supplements.

If you’re looking for a simple way to try and naturally increase testosterone levels, the supplements on this list may be beneficial.

A note of caution about testosterone boosters

Although various ingredients have been shown to increase testosterone levels in some populations, research on the safety and effectiveness of OTC testosterone boosters is lacking.

As noted above, only 30% of people experience an increase in testosterone levels when taking supplements containing common testosterone-boosting ingredients.

Furthermore, many popular testosterone boosters on the market contain a wide range of herbal ingredients or other compounds, some of which could interact with certain medications and health conditions.

Also, if you think you may have low testosterone, it’s best to speak with a qualified healthcare professional. There are several health conditions that share symptoms of low testosterone as well as diseases that can cause low testosterone, such as hypothyroidism and certain cancers.

Therefore, it’s important to never self-diagnose low testosterone and instead seek advice from a qualified healthcare professional if you’re experiencing symptoms that may be related to low testosterone.

Ingredients and supplements to consider

Pricing guide

General prices for supplements that may help boost testosterone levels range from affordable to expensive. The following range is indicated for the products listed below. Check each label to determine how many servings each product contains.

• $ = under $10
• $$ = $10 to $25
• $$$ = over $25

Though some people may prefer products that contain a blend of nutrients and herbal ingredients, a single-nutrient supplement may be a better option for others.

Below, we discuss herbs and nutrients that may be helpful for naturally increasing testosterone levels and include a single-nutrient or single-herb product option.

Ashwagandha

What it is: Ashwagandha is an herb used in Ayurvedic medicine as an adaptogen, which means it helps your body handle stress and anxiety.

Research: A 2022 study including 50 men with low sexual desire found that, compared with those who took a placebo, participants who took a 600-milligram (mg) supplement of ashwagandha per day for 8 weeks experienced significant increases in perceived sexual well-being and a significant increase in testosterone levels.

However, study participants were men with normal testosterone levels.

A 2019 study with 57 men found that taking 600 mg of ashwagandha extract increased testosterone levels by nearly 15% and led to an 18% greater increase in dehydroepiandrosterone sulfate(DHEA-S), a male sex hormone involved in testosterone production, after 8 weeks compared with a placebo.

Although these findings are promising, more research is needed before strong conclusions can be made.

Also, keep in mind that these effects on testosterone and DHEA-S are not sustained over time after ashwagandha is discontinued — meaning you’d have to keep taking ashwagandha supplements to possibly maintain these effects.

Moreover, researchers aren’t sure exactly how ashwagandha works to support testosterone and DHEA-S levels. More research is needed to understand how this herb affects hormonal health.

Best for ashwagandha

Garden of Life mykind Organics Ashwagandha

4.6 (5.8k+) from Amazon

• Form: tablet
• Dose: 1 tablet per day
• Certifications: USDA Organic, Certified Vegan, NSF Certified Gluten Free, Non-GMO Project Verified, third-party tested for purity and potency
• Price: $$

SHOP NOW AT IHERB

Healthline's review

Garden of Life mykind Organics Ashwagandha Stress & Mood provides 600 mg of organic ashwagandha root extract — the same dose found to increase testosterone levels in the studies above.

This supplement also features organic fermented ginger root, another ingredient that may help promote healthy testosterone levels.

Garden of Life products are third-party tested to ensure purity and potency. This supplement is also certified gluten-free by NSF.

Pros & cons

• certified gluten-free
• organic
• vegan-friendly
• third-party tested

• difficult to swallow, according to some reviewers

• certified gluten-free
• organic
• vegan-friendly
• third-party tested

• difficult to swallow, according to some reviewers

Product details

• Number of servings: 60 per bottle
• Active ingredient(s): organic ashwagandha root 600 mg, organic fermented ginger root 5 mg, probiotic blend 4 mg

• Number of servings: 60 per bottle
• Active ingredient(s): organic ashwagandha root 600 mg, organic fermented ginger root 5 mg, probiotic blend 4 mg

Vitamin D

What it is: Vitamin D is a fat-soluble vitamin that your body produces when exposed to sunlight. Low vitamin D is extremely common. It’s more likely to occur in people with limited sunlight exposure, older adults, those with dark skin, and people who have more body fat.

In its active form, vitamin D functions as a steroid hormone in your body and is essential for male sexual function.

Research: Some research suggests that having lower blood levels of vitamin D could be linked to decreased testosterone levels in men. For example, in a small 2020 study, 10 days of sun exposure and 6 weeks of vitamin D supplementation led to significant increases in vitamin D and testosterone levels in soccer players.

However, other studies have found that vitamin D supplementation has no effect on testosterone levels. That said, maintaining optimal vitamin D status is essential for overall health. It may help reduce the risk of a number of health conditions, such as osteoporosis and depression.

Therefore, increasing your sun exposure, eating more vitamin D-rich foods, or using a vitamin D supplement could be beneficial for overall health.

Although research on the best dosage to specifically support testosterone levels is lacking, most guidelines recommend dosages of 400–2,000 international units (IU) of vitamin D per day to prevent deficiency in people with normal levels.

However, people with low or deficient vitamin D levels require much larger dosages of supplemental vitamin D. If you have low or deficient levels, a healthcare professional will recommend the most effective dose for your health needs, which may include taking up to 50,000 IU of vitamin D weekly.

Best for vitamin D

Nature Made Vitamin D3 Tablets

4.7 (37.1k+) from Amazon

• Form: tablet
• Dose: 1 tablet per day
• Certifications: USP verified, third-party tested for purity and potency
• Price: $$$

SHOP NOW AT IHERB

Healthline's review

Nature Made offers a supplement with 2,000 IU of vitamin D per tablet, which can be a convenient way to meet your daily needs for this essential micronutrient.

It features vitamin D3, which can increase vitamin D blood levels more and for longer than vitamin D2.

What’s more, Nature Made Vitamin D3 is free of artificial colors and flavors, and is third-party tested and verified by U.S. Pharmacopeia (USP).

However, keep in mind that this supplement does not contain enough vitamin D to treat low or deficient vitamin D levels. People with a vitamin D deficiency should consult a healthcare professional for vitamin D dosing recommendations.

Pros & cons

• third-party tested and verified by USP
• budget-friendly
• gluten-free

• not suitable for vegans or vegetarians
• can be difficult to swallow, according to some reviewers

• third-party tested and verified by USP
• budget-friendly
• gluten-free

• not suitable for vegans or vegetarians
• can be difficult to swallow, according to some reviewers

Product details

• Number of servings: 100 per container
• Active ingredient(s): vitamin D3 50 mcg (250% DV), calcium 90 mg (7% DV)

• Number of servings: 100 per container
• Active ingredient(s): vitamin D3 50 mcg (250% DV), calcium 90 mg (7% DV)

Fenugreek

What it is: Fenugreek is a popular herb used in cooking as well as in alternative medicine. While more research is needed, it may support healthy testosterone levels.

Research: In a 2016 study, men who took 600 mg of fenugreek extract daily for 12 weeks experienced a significant increase in testosterone levels and improvements in sexual function compared with those who took a placebo.

A small 2017 study with 50 participants found that taking 500 mg of fenugreek extract per day increased free testosterone levels by up to 46% in 90% of participants after 12 weeks. The extract also improved mental alertness and mood in most participants.

The authors of a 2020 review also concluded that fenugreek extract is effective in enhancing testosterone levels. Fenugreek may boost testosterone levels by inhibiting enzymes that convert testosterone into other hormones and blocking testosterone breakdown.

Still, the research on fenugreek is limited. Larger, long-term studies are needed.

Best for fenugreek

NOW Foods Fenugreek Capsules

4.4 (13.2k+) from Amazon

• Form: capsule
• Dose: 2 capsules per day
• Certifications: UL Solutions certified company
• Price: $

SHOP NOW AT IHERB

Healthline's review

NOW Supplements Fenugreek Capsules provides 500 mg of organic fenugreek in each capsule, which is the same amount used in many studies on increasing testosterone levels.

It’s also free of common food allergens, such as wheat, gluten, soy, eggs, milk, and tree nuts.

Additionally, NOW Supplements is certified by UL Solutions and the Natural Products Association, meaning that the company adheres to strict manufacturing standards to ensure purity and potency.

Pros & cons

• manufactured in third-party certified facilities
• suitable for vegans and vegetarians
• simple, straightforward ingredients list

• not third-party tested for purity and potency
• relatively expensive

• manufactured in third-party certified facilities
• suitable for vegans and vegetarians
• simple, straightforward ingredients list

• not third-party tested for purity and potency
• relatively expensive

Product details

• Number of servings: 50 per container
• Active ingredient(s): organic fenugreek 1 g

• Number of servings: 50 per container
• Active ingredient(s): organic fenugreek 1 g

Zinc

What it is: Zinc is an essential mineral that contributes to more than 100 chemical processes within your body.

Research: Studies have found links between zinc and sexual health, including testosterone levels. The authors of a 2018 review note that low zinc levels can negatively affect men’s sexual health and fertility.

A 2023 review that included eight human studies found that zinc deficiency was associated with reduced testosterone levels and that higher blood levels of zinc were positively correlated with total testosterone levels. The review also found that zinc supplementation improved testosterone levels.

Additionally, a 2021 study including 116 postmenopausal women with low zinc levels found that zinc supplementation increased testosterone levels and improved overall sexual function.

Best for zinc

Thorne Zinc Picolinate

4.8 (8.7k+) from Amazon

• Form: capsule
• Dose: 1 capsule per day
• Certifications: NSF Certified for Sport
• Price: $$

SHOP NOW AT OPTUM NOW

Healthline's review

Adding Thorne Zinc Picolinate to your daily routine can be a quick and convenient way to boost your zinc intake to support healthy testosterone levels.

It offers 30 mg of zinc per capsule and is free of gluten, dairy, soy, and artificial flavors.

Thorne Zinc Picolinate is also NSF Certified for Sport and manufactured in an NSF certified facility.

Pros & cons

• NSF Certified for Sport
• produced in a third-party certified facility
• free of gluten, dairy, soy, and artificial flavors

• pricier than other products
• not suitable for vegans

• NSF Certified for Sport
• produced in a third-party certified facility
• free of gluten, dairy, soy, and artificial flavors

• pricier than other products
• not suitable for vegans

Product details

• Number of servings: 60 per container
• Active ingredient(s): zinc 30 mg

• Number of servings: 60 per container
• Active ingredient(s): zinc 30 mg

Testosterone boosters compared

SupplementProduct recommendationResearch on testosteroneashwagandhaGarden of Life mykind Organics Ashwagandha, $$limitedvitamin DNature Made Vitamin D3 Tablets, $$$limited, but vitamin D is important to overall healthfenugreekNOW Foods Fenugreek Capsules, $limitedzincThorne Zinc Picolinate, $$some research on zinc and sexual health, including testosterone levels

How we chose the best testosterone boosters

• Vetting: All the products included were vetted by our team. Read more about how we vet products.
• Research-supported ingredients: Instead of choosing products that feature questionable or unrealistic health claims in their marketing, we chose natural supplements with ingredients backed by research, such as vitamin D, which may enhance sexual function, or ashwagandha, which could help by reducing stress. Still, more research is needed in this area.
• Dosage: These supplements provide a dosage that has been proven safe and effective.
• Third-party testing: Many of the supplements we included have been tested for quality and safety by a third-party organization, such as NSF International, United States Pharmacopeia (USP), or Informed Choice.

Useful supplement shopping guides

• How to Choose High Quality Vitamins and Supplements
• How to Read Supplement Labels Like a Pro

Natural ways to boost testosterone

Though several supplements may support healthy testosterone levels, the best way to maintain optimal testosterone is to follow a nutritious and balanced diet, maintain a moderate weight, and avoid lifestyle choices associated with low testosterone. It’s best to avoid smoking and heavy drinking, too.

Read more about how to increase testosterone levels naturally.

Who may be interested in boosting testosterone?

Low testosterone can affect many aspects of health in men and women.

For example, people with low levels of testosterone may experience symptoms like:

• reduced sex drive
• weight gain
• low energy
• decreased bone mineral density

Testosterone deficiency can also lead to erectile dysfunction and loss of facial hair in men and irregular periods and pain during sex in women.

Because low testosterone can harm both physical and mental health, it’s essential to get the right diagnosis and medical care. If a doctor diagnoses low testosterone, they may recommend hormone replacement therapy, which can effectively increase your testosterone levels.

If you’re interested in trying supplements to boost your testosterone, always clear it with a doctor or other healthcare professional first, especially if you’re taking hormone replacement therapy or one or more medications.

When to talk with a doctor

It’s best to talk with a healthcare professional if you’re experiencing symptoms of low testosterone, such as:

• decreased sex drive
• erectile dysfunction
• muscle loss
• hot flashes
• fatigue

A healthcare professional can check your blood levels to determine whether you have low testosterone and develop a treatment plan to address your needs. They can also evaluate whether other factors or conditions could be contributing to your low testosterone levels and whether those conditions need to be addressed.

It’s a good idea to talk with a healthcare professional before adding any supplements to your routine, especially if you have any underlying health conditions or are taking medications that could interact with herbal supplements.

Frequently asked questions about testosterone boosters

Do testosterone boosters really work?

It’s unclear. The research on testosterone boosters is sparse and inconclusive. Some ingredients, such as fenugreek seed extract and ashwagandha root, are better researched and show more promise than others.

When you buy, research each ingredient rather than focusing on the manufacturer’s claims.

It’s unclear. The research on testosterone boosters is sparse and inconclusive. Some ingredients, such as fenugreek seed extract and ashwagandha root, are better researched and show more promise than others.

When you buy, research each ingredient rather than focusing on the manufacturer’s claims.

How can I increase my testosterone?

Seeing a specialist, such as a urologist, is the best way to find testosterone-boosting solutions that will work. A healthcare professional can run tests that give clues as to why your testosterone level is low.

You could also assess your lifestyle. Eating more ultra-processed foods and eating less antioxidant rich foods may reduce your testosterone levels. So does certain lifestyle choices, such as heavy drinking and cigarette smoking.

Seeing a specialist, such as a urologist, is the best way to find testosterone-boosting solutions that will work. A healthcare professional can run tests that give clues as to why your testosterone level is low.

You could also assess your lifestyle. Eating more ultra-processed foods and eating less antioxidant rich foods may reduce your testosterone levels. So does certain lifestyle choices, such as heavy drinking and cigarette smoking.

What vitamins increase testosterone?

Antioxidants such as vitamins A, C, and E may be beneficial for testosterone.

Vitamin D, magnesium, and zinc may also have testosterone-boosting effects. (Vitamin D is essentially a hormone. Zinc and magnesium are minerals).

Antioxidants such as vitamins A, C, and E may be beneficial for testosterone.

Vitamin D, magnesium, and zinc may also have testosterone-boosting effects. (Vitamin D is essentially a hormone. Zinc and magnesium are minerals).

Is there a pill to increase testosterone?

Jatenzo (testosterone undecanoate) is approved by the Food and Drug Administration (FDA) as a prescription medication recommended for some men with low testosterone.

Because it can cause side effects, such as an increase in blood pressure, it’s not right for everyone.

It may also not be indicated for low testosterone in all men. Talk with a healthcare professional to determine whether this drug is right for you.

Jatenzo (testosterone undecanoate) is approved by the Food and Drug Administration (FDA) as a prescription medication recommended for some men with low testosterone.

Because it can cause side effects, such as an increase in blood pressure, it’s not right for everyone.

It may also not be indicated for low testosterone in all men. Talk with a healthcare professional to determine whether this drug is right for you.

The bottom line

A wide range of testosterone-boosting supplements is available, but only a few have significant research to support their use. Some may have noticeable benefits only in people with fertility issues or low testosterone levels.

In addition, researchers haven’t yet established the long-term safety of most of these supplements.

To avoid potential side effects, be sure to talk with a healthcare professional before using any of the supplements listed above, especially if you have any underlying health conditions or are taking any medications.