Testosterone, its fractions, and binding proteins were all examined in this systematic review. Risk of bias of the included studies was assessed using the Cochrane Collaboration's tool for assessing the risk of bias in randomized trials (30). Each study was scored based upon its risk of bias being low, with some concerns, or high for each criterion. So, as you savour the flavours of a testosterone-boosting breakfast, revel in the knowledge that you’re kickstarting your day with intention and care. Embrace the idea that each bite can be a step towards nurturing your body, supporting hormone balance, and enhancing your overall vitality. As we wrap up our exploration of testosterone-boosting foods, it’s essential to emphasize the significance of these dietary decisions in shaping your day. Dr. Diamandis says that consuming testicle-based meat dishes, such as Rocky Mountain oysters (also known as prairie oysters), moose testicles, kakashere porkolt or criadillas, will lead to a brief boost in your own testosterone levels. So whether you do it for your general health, for your testosterone levels, or for England, getting a few more hours of sleep can only help. Testosterone is the sex hormone responsible for developing the penises and testes, strengthening and enlarging muscles and bones, producing sperm, deepening the voice, stimulating the growth of facial and pubic hair and maintaining a healthy libido or sex drive.² Without high testosterone levels, your motivation, body composition, and even success take a plunge. In short, these vitamin and herbal substances may not be as safe as the public perceives them to be. While not specified in the FDA warning, this potential risk may extend to herbal T supplements as well. Interestingly, the supplements contained a mean 3.1% of the RDA of calcium. Supplements contained a median 1,291% of the RDA for vitamin B12, 807.6% of vitamin B6, 272% of zinc, 200% of vitamin B5, and 187.5% of vitamin B3. We then surveyed the RDA and UL for each of the individual supplements. The 1 study that showed no effect of an ashwagandha extract, Shoden®, on testosterone concentrations in men was conducted by Lopresti et al. (51). Four studies were conducted examining the effects of ashwagandha on testosterone concentrations (35, 50, 51, 62). Only 1 study demonstrated positive effects of Asian ginseng supplementation on testosterone (47), while 6 studies showed no effect of supplementation (Table 1). Seven studies were conducted examining the effects of Asian ginseng on testosterone concentrations (36–38, 47, 49, 56, 65). Therefore, the aim of this systematic review was to summarize and critically evaluate randomized controlled trials conducted to assess the efficacy of single herbal ingredients on testosterone concentrations, in addition to their fractions or binding proteins, in men. Two studies used gelatinized maca (41, 52) and 1 study used a dried maca extract (66). Three studies were randomized controlled trials (39, 48, 54) and 1 study was a randomized, double-blind, placebo-controlled trial (61). Three studies used a randomized, double-blind, placebo-controlled study design (35, 51, 62), and 1 study used a randomized, double-blind, placebo-controlled, crossover study design (50). Another potential mechanism through which herbs may increase testosterone concentrations in males is by ameliorating cortisol production. Additionally, all studies examining the effect of maca on testosterone concentrations have previously been reviewed by Gonzales et al. (70) and were determined to not affect serum concentrations of testosterone. This meta-analysis included 4 studies (42, 58, 63, 64) but did not include 2 of the studies included in this review because it was conducted in late 2018 and excluded studies with a duration 69) conducted a systematic review on all tribulus studies examining various forms of testosterone in animals and humans and concluded that the evidence indicated that it is ineffective at increasing testosterone concentrations in humans. Choosing fruits over processed sugars is emphasized due to the negative impact of high sugar intake on testosterone levels. Leafy greens, including spinach, kale, and collard greens, provide magnesium, essential for testosterone production, and have anti-inflammatory properties. Boron content in beets may also influence testosterone levels. Research indicates that a diet high in bread, pastries, dairy, and desserts, coupled with a low intake of homemade foods and dark green vegetables, can predict low testosterone levels accurately. Max understands that one’s dietary choices play a significant role in influencing testosterone levels. Despite the FDA statement against the use of supplements to treat conditions, 90% of “T booster” supplements claimed to boost T. While different search times produced results that were not relevant to this study, such as products with exogenous T and hormones, a different search phrase may have produced a varied supplement list. In addition, only the first and most frequently appearing 50 supplements were included in the study, acknowledging that other products and supplements may be available that were not studied here. TRUSTED BY FORWARD-THINKING HEALTH ORGANIZATIONS Testogen also contains 40 milligrams of fenugreek extract, which may improve upper- and lower-body strength when taken in high doses. That’s why we included Testofuel on our list, a product specifically formulated with ingredients that support muscle and bone development. Testosterone is key to muscle building, but not all boosters are designed with muscle growth in mind. However, we rated the formulation at 3.5 out of 5, given the lack of studies linked to other ingredient dosages outside of the ashwagandha root extract. Despite a lack of robust support for herbal supplementation increasing testosterone concentrations in men, there are potential mechanisms of action. The paucity of high-quality randomized controlled trials examining the effects of herbs on testosterone concentrations in men, along with the heterogeneous cohorts assessed in these trials, precludes definitive conclusions being made. Asian ginseng also had 1 study demonstrating its efficacy in increasing testosterone (extract details not provided), but there were 6 studies demonstrating no effect. A total of 126 male participants were recruited for the studies, with ages ranging from 20 to 56 y and sample sizes ranging from 20 to 56 participants. A total of 301 participants were recruited for the studies involving Tribulus terrestris, with ages ranging from 18 to 65 y and sample sizes ranging from 21 to 180 participants. A total of 197 male participants were recruited for the studies, with ages ranging from 18 to 70 y and sample sizes ranging from 46 to 60 participants. There was no statistically-significant difference in SHBG concentrations between the 2 groups (58). A total of 366 male participants were recruited for the studies, with ages ranging from 18 to 72 y and samples sizes ranging from 16 to 120 participants. Pump those muscles One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Several studies have linked not getting enough sleep to lower testosterone levels. Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Alcohol will also kill your gains in the gym and disrupt your sleep, which is imperative for muscle growth, recovery, and testosterone production. Additionally, it promotes secondary sexual characteristics like increased muscle mass, higher bone density, body hair growth, and a deepening of the voice. Build habits that truly support hormone balance.Leaderboard Challenge yourself and compete with others in the global ranking.Track your total streaks, days, and completed habits to climb the leaderboard and stay consistent.Track & Stay Motivated - Build winning streaks and monitor your days.- Unlock achievements like 7- or 30-day milestones.-Track your total progress in one view, see how far you’ve come and compete on the new leaderboard to stay motivated.Knowledge Base - Learn what to eat.- Discover effective supplements.- Understand the best training methods.- Identify lifestyle factors that hurt testosterone.Why T-Up? Moreover, how quickly herbs influence testosterone concentrations in men needs to be elucidated. Using standardized, replicable herbal extracts or, where appropriate, reporting the concentration of the active ingredient, can ameliorate some of these problems since different parts of the plant (e.g., leaf, stem, or root), the time of the year the herbs are harvested, how they are stored, and how they are processed can all affect concentrations of active ingredients (89). This means that testosterone may have a greater physiological effect in the body when concentrations of these biomarkers are elevated. Best Research-Backed Testosterone Supplement: Nutricost Testosterone Complex In addition, ashwagandha can reduce your cortisol levels by as much as 30 percent, leading to a further boost in your testosterone (58). Certain prescription drugs are tied to negatively impacting your testosterone levels and libido. One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51). More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated. It also has an array of other benefits, one of them being increased HGH (human growth hormone) and testosterone (43). The best ways to improve testosterone are through natural means, that work in conjunction with your body.Two supplements had greater than or equal to the UL of zinc (40 mg), 2 had greater than the UL of vitamin B3 (35 mg), and 9 were greater than the UL of magnesium (350 mg).Moreover, there was significant variability in the herbal extracts used, which may impact safety and potency.Alcohol damages your endocrine system and affects your testes’ ability to produce testosterone.Testogen also contains 40 milligrams of fenugreek extract, which may improve upper- and lower-body strength when taken in high doses.“One of the most well-known is that it may cause heart problems.³ Another risk is liver toxicity and increased prostate cancer risk.”⁴ Dr. Diamandis also warns that people who take testosterone-boosting drugs or steroids may end up switching off their natural testosterone production, becoming dependent on synthetic versions.⁵Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive.A total of 366 male participants were recruited for the studies, with ages ranging from 18 to 72 y and samples sizes ranging from 16 to 120 participants. In addition to identifying the effects of herbal supplementation during use, it will be useful to determine the duration of effects once supplementation ceases. Moreover, several studies did not provide specific details of extracts as recommended by the National Center for Complementary and Integrative Health (88), making duplication of those studies difficult. Also, the studies on fenugreek used 4 different extracts, with dosages ranging from 250 mg/d up to 600 mg/d. Purchasing supplements, including testosterone boosters, requires careful consideration. “This hormone also supports sex drive, sperm production, mood, and energy, and it impacts fat distribution throughout the body,” says Dr. Raj Dasgupta, MD. With ingredients like zinc, fenugreek, and vitamin D, Testogen may help you produce more testosterone so you can crush your training sessions. “One serving of Testosil also provides 364 percent of your zinc needs, which has been positively linked to testosterone levels.” One dose is four capsules, which is a lot of pills to swallow at once, especially if you’re taking other supplements. Magnesium supports muscle contraction, overall function, and is crucial for protein synthesis. The product also includes magnesium and zinc, two key minerals for muscle protein synthesis. Many of the key ingredients are clinically dosed in the proper amounts, earning a 4 out of 5 for formulation. This is because they tend to work multiple muscle groups at once, demanding a higher anabolic output from your body. Thankfully there are a few testosterone boosters that are effective and safe. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). This helps improve your body composition, build more muscle, and lose more fat. Pomegranates, with their ability to stimulate nitric oxide production, combat oxidative stress, and potentially inhibit estrogen activity, emerge as a supportive option for testosterone levels. This means that, regardless of your gender, you should be aiming to have normal or even high levels of testosterone to see improved health and build more muscle. Check out this list of 12 foods that will naturally boost your testosterone levels. (23) Zinc aids testosterone production and enhances recovery after workouts, helping to maximize muscle gains. This adaptogenic herb is known for potentially reducing stress, anxiety, and cortisol levels, which may support testosterone production. (19)(20) Elevated cortisol can interfere with testosterone production and slow down muscle recovery, so this combination could support your overall performance and muscle-building goals. It’s been shown to decrease plasma testosterone levels, and be harmful to male reproductive health (21, 22). Cortisol is your stress hormone, and too much of it lowers your testosterone levels (15). Of course, be careful not to eat too much all the time, as the additional weight gain can have negative effects on testosterone production as well. Build habits that truly support hormone balance.Leaderboard Challenge yourself and compete with others in the global ranking.Track your total streaks, days, and completed habits to climb the leaderboard and stay consistent.Track & Stay Motivated - Build winning streaks and monitor your days.- Unlock achievements like 7- or 30-day milestones.-Track your total progress in one view, see how far you’ve come and compete on the new leaderboard to stay motivated.Knowledge Base - Learn what to eat.- Discover effective supplements.- Understand the best training methods.- Identify lifestyle factors that hurt testosterone.Why T-Up?Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters.Patients should be informed that “T booster” supplements may not have ingredients to support their claims.(26) Choose products that have transparent ingredient lists, third-party testing, and plenty of customer reviews.Testosterone replacement therapy (TRT), on the other hand, was found to significantly increase survival rates of hypogonadal men (15, 16).In summary, nutrition is an indispensable element in the pursuit of muscle growth.Boron content in beets may also influence testosterone levels.All herbal extracts were well tolerated, and the incidence of adverse events was low. Before considering supplements or medical intervention, building a strong foundation with healthy habits is essential. Also, some research shows that testosterone therapy can increase your risk of heart disease. Yet the health benefits of testosterone therapy for age-related decline in testosterone aren't clear. If you aren’t eating enough calories, your body shuts down its reproductive health to give more vital processes more attention. If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. For example, studies in this review, such as Guo et al. (42), identified a significant increase in lean body mass in addition to a significant increase in testosterone concentrations from 12 wk of supplementation with a fenugreek seed extract. Eight weeks of daily supplementation with 2.4 g of a cordyceps extract in 16 healthy men aged between 19 and 25 y did not significantly increase testosterone concentrations compared with the placebo group. Twelve weeks of daily supplementation with 1.0 g of a musali extract in 40 healthy men, aged between 20 and 40 y, did not significantly increase testosterone concentrations compared with the placebo group. In an acute study (2 h) conducted in 8 men with a mean age of 21.3 ± 0.7 y, supplementation of 20 g of Korean red ginseng root extract did not increase testosterone concentrations (65), while in 30 healthy, endurance-trained men, aged between 18 and 40 y, Panax ginseng (an ethanolic liquid extract equivalent to 2 g of dried root, daily) did not increase testosterone concentrations after 6 wk of supplementation (38). Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. This is accomplished through natural ingredients, not synthetic chemicals, as in steroids.Each study was scored based upon its risk of bias being low, with some concerns, or high for each criterion.If future, robustly-designed studies demonstrate consistent positive effects of some of these herbs on testosterone production, further research will also be required to elucidate their potential mechanisms of action.Factors such as individual genetics, lifestyle, diet, and exercise play significant roles in how testosterone impacts each person.Moreover, the testosterone-enhancing effects identified in the single study on forskohlii (40) are consistent with the results of an animal study where reproductive toxicity in rats, induced by the pro-oxidant mancozeb, was attenuated by forskohlii supplementation, potentially resulting from its antioxidant properties (84).Testosterone boosting supplements, like Testofuel, are also a great option for optimal testosterone production.The liver is responsible for synthesizing cholesterol to supply the minimum level required for use in cell membranes and to produce testosterone and other steroids. Foods to Naturally Boost Testosterone Levels In this study we sought to evaluate the composition of “T booster” supplements, their advertised claims, and we compared this with the published literature and RDA. For 27 individual supplements (24.8%), there was data showing an increase in T with supplementation. For 19 supplements (17.4%) there was a single study looking at the effect of supplementation on T. The most common components for the supplements were zinc, fenugreek, vitamin B6, Tribulus, magnesium, boron, diindolemethane, Eurycoma longifolia, and Maca extract. The purpose of this study was to evaluate the composition of “T boosting” supplements, their advertised claims, and compare them with both the published literature and FDA recommendations. Approximately 50% of American adults consume dietary supplements to promote overall health and fill dietary gaps 4,5. Thirteen products exceeded the US Food and Drug Administration UL of ingredients (zinc, vitamin B3, and magnesium). Ninety percent of supplements claimed to “boost T”, 50% “improve libido”, and 48% “feel stronger”. We evaluated the composition and advertised claims of “T boosting” supplements, and supporting published evidence. Treating normal aging with testosterone therapy is not advisable. If you wonder whether testosterone therapy might be right for you, talk with your doctor about the risks and benefits. Some of these signs and symptoms can be caused by other factors, including medication side effects, obstructive sleep apnea, thyroid problems, diabetes and depression. If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production. With that being said, low carbohydrates are popular for losing weight, which can be important for your testosterone levels. Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels (23, 24). Unfortunately, zinc deficiency is prevalent throughout the world, and this article shows how important it is for regulating serum testosterone levels. High cortisol levels can cause you to gain weight, which hurts your testosterone levels (16). How to Maximize the Power of Testosterone Monitoring Results for Enhanced Benefits The individual combination supplements were evaluated for active ingredients and product claims.However, too much caffeine can have a detrimental effect on your cortisol levels (32).Low testosterone levels can have several negative effects on a person’s physical and emotional health.Men with healthy testosterone levels tend to have less body fat, especially around the abdominal region.Its anti-inflammatory effects contribute to a healthier hormonal environment.Testosterone is the sex hormone responsible for developing the penises and testes, strengthening and enlarging muscles and bones, producing sperm, deepening the voice, stimulating the growth of facial and pubic hair and maintaining a healthy libido or sex drive.²Without high testosterone levels, your motivation, body composition, and even success take a plunge. Given these findings, 15 individual supplements (13.8%) therefore had conflicting data regarding their effect on T. The claims and the number of supplements claiming these benefits are detailed in Table 2. A total of sixteen general claims to benefit patients were made by these supplements. A full list of the individual components, with percent of supplements containing these components, is found in Table 1. Only articles that looked at the effect of supplementation were included. Two studies out of 32 included both male and female participants (2488 participants in total; 2446 males and 42 females). The initial search identified 4384 unique studies, of which 32 randomized controlled trials were identified as eligible following assessment using the selection criteria (Figure 1) (35–66). FT or BT (the combination of FT and albumin-bound, “weakly-bound” testosterone) have been suggested as more effective measures for diagnosing AD, particularly as men age (32). The inclusion of the testosterone fractions and binding proteins were deemed important since only ∼2% is “free” testosterone, with the remaining testosterone “bound” to proteins (predominantly SHBG, ∼40–45%) (31–33) and controversy existing regarding the relative importance of “bound” and “unbound” testosterone (34). Two studies used patented extracts, Trib Gold, manufactured by Nerhadou International, standardized to contain up to 45% steroidal saponins (extract source not provided) (39), and Tribestan, manufactured by Sopharma, delivering a minimum of 675 mg furostanol saponins (from overground parts of the herb) (48). Two of the studies demonstrating positive effects recruited men with no known clinical conditions (50, 62). Three out of 4 studies also demonstrated positive effects on (calculated) FT (53, 58, 63), and the 2 fenugreek studies that included BT as an outcome measure demonstrated positive effects (53, 64). Three studies used the Testofen® extract, manufactured by GencorTM (also known as Fenu-FG) (details of extract preparation not provided) (57, 58, 63) and the other 3 studies used the extracts IND9, manufactured by Indus Biotech® (53), Furosap®, manufactured by Chemical Resources (CHERESO) (42), and an extract standardized for Grecunin, manufactured by Indus Biotech® (64) (details of all extract preparations not provided). This outcome was similar to that of an 8-wk study in 143 men (33–79 y) with erectile dysfunction, using a slightly higher dose (2 g/d) of tissue-cultured mountain (Asian) ginseng (root) extract (49), as well as another study using a longer intervention (12 wk, 3 g/d, Korean red ginseng; details of extract preparation not provided) in 60 men (26–70 y) with mild-to-moderate erectile dysfunction (37). In the pursuit of a breakfast that not only satisfies your taste buds but also nurtures your testosterone-levels, the choices you make can have a profound impact on your overall well-being. The person who came up with this quick and simple list of breakfast items that boost testosterone was Brian Klepacki. Or other fish rich in fats are an excellent breakfast food that boost testosterone. As we discussed above, testosterone is synthesized from cholesterol and eggs are well known for their pure, unadulterated cholesterol levels. Protein is a key nutrient for optimizing testosterone and promoting muscle building. The 2 studies that showed no effect of fenugreek supplementation on TT concentrations (57, 63) recruited healthy men, with participants in the Rao and Grant (57) study including men with benign prostate hyperplasia (BPH). Four of the 6 studies demonstrated increased testosterone concentrations with fenugreek supplementation (42, 53, 58, 64), while 2 studies (57, 63) showed no effect of supplementation (Table 1). Six studies (42, 53, 57, 58, 63, 64) were conducted examining the effects of fenugreek seed extracts on testosterone concentrations. The heterogeneity of herbal extracts, various dosages used, and differences in sample types (serum, plasma, and saliva samples) make comparing studies and conducting a meta-analysis difficult.Four studies were conducted examining the effects of ashwagandha on testosterone concentrations (35, 50, 51, 62).In addition to identifying the effects of herbal supplementation during use, it will be useful to determine the duration of effects once supplementation ceases.Eating too much of one and not enough of the other is harmful to your testosterone.Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40).This helps improve your body composition, build more muscle, and lose more fat.One randomized, double-blind, placebo-controlled, partial-crossover study was conducted examining the effects of a stinging nettle root extract (synthesized from the roots via a fractional percolation process and standardization) on testosterone concentrations (60).Steroids are synthetic versions of hormones that are designed to directly increase testosterone levels in your body. In support of the findings of this review, a recent meta-analysis of clinical trials on fenugreek seed extract supplementation reported a significant increase in testosterone concentrations (68). One randomized, double-blind, placebo-controlled study was conducted examining the effects of a longjack extract (Physta®, manufactured by Biotropics; freeze-dried water extract) on testosterone concentrations (45). One randomized, double-blind, placebo-controlled, partial-crossover study was conducted examining the effects of a stinging nettle root extract (synthesized from the roots via a fractional percolation process and standardization) on testosterone concentrations (60). Overall, 9 out of 32 studies demonstrated significant increases in testosterone concentrations. Participants supplemented with 2.4 g of maca (pulverized, dehydrated maca root) daily did not increase testosterone concentrations compared with the placebo group. There were no statistically-significant increases in testosterone concentrations after 12 wk of supplementation in any of the trials. Four studies (39, 48, 54, 61) examined the effects of Tribulus terrestris on testosterone concentrations. The researchers examined testosterone concentrations in 60 stressed, healthy men and women with a mean age of 41 y. One randomized, double-blind, placebo-controlled study was conducted examining the effects of a musali root extract (water extract of dried root tubers) on testosterone concentrations (59). One randomized, double-blind, placebo-controlled study was conducted examining the effects of a rhodiola extract (standardized to 3% rosavins) on testosterone concentrations (46). Daily supplementation with 800 mg of a tribulus extract for 30 d did not increase testosterone concentrations, while in the Neychev and Mitev study (54) in 21 participants aged 20 to 36 y, a tribulus extract at 2 doses, 10 mg ⸱ kg−1 ⸱ d−1 (3 divided doses) or 20 mg ⸱ kg−1 ⸱ d−1 (3 divided doses), did not increase testosterone concentrations after 4 wk of supplementation. Quit All Recreational Drugs It is important that these men have access to information that is evidence-based and will give them a realistic picture of what they can hope to see after using these supplements. However, despite this clear FDA statement, there continue to be products that either directly claim or imply to have certain effects on medical conditions. Claims like these can only legitimately be made for drugs, not dietary supplements.” . That means supplements should not make claims, such as “reduces pain” or “treats heart disease”. The US Food and Drug Administration (FDA) clearly states that, “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases. (Incidentally, eating testicles was an early form of sports doping,²⁵ with ancient Olympians gnawing on raw animal testes to boost their athletic performance.) “There is an increasing amount of evidence pointing to a possible correlation between high accumulation of certain plastic materials (BPA, phthalates) in blood and altered hormonal levels,” says Dr. Ioannis Prassas, a scientist in pathology and laboratory medicine at Toronto’s Mount Sinai Hospital who frequently collaborates with Dr. Diamandis.¹⁶ However, there are lifestyle practices you can adopt that will bring benefits whether you’re low on testosterone or not. With all these critical functions on its to-do list, it’s natural to be curious about how you can raise your testosterone. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. For example, the studies on ashwagandha used dosages ranging from 240 to 675 mg/d, with varying standardization and extraction processes and different sample types. The heterogeneity of herbal extracts, various dosages used, and differences in sample types (serum, plasma, and saliva samples) make comparing studies and conducting a meta-analysis difficult. In addition, many of the studies included in this review have design flaws that adversely affect the strength of conclusions derived from this systematic review. Only 6 out of 32 studies were assessed as having a low risk of bias due to their strong methodological study designs. If you’ve hit a plateau in your workouts, it might be worth trying a testosterone-boosting supplement like Transparent Labs Vitality to break through. If you are a transmasculine athlete, these testosterone boosters are not designed with your specific needs in mind. We’ve rounded up the best testosterone boosters out there to help you stay on top of your fitness game. “Testosterone is crucial for developing male reproductive tissues, muscle mass, bone strength, and body hair,” says Dr. Raj Dasgupta, MD. Discover which testosterone supplements can help you with your gains, strength, and power. Although initial studies of some vitamins and dietary supplements have shown promise for boosting testosterone, Dr. Diamandis warns that there simply isn’t enough evidence from randomized controlled trials — the gold standard in medical research — to warrant buying them solely to boost the sex hormone.Dr. Diamandis says that the only people who should be supplementing their testosterone are those diagnosed as testosterone deficient by their doctor — most likely in men at risk of decreased muscle mass and bone density or suffering erectile dysfunction or reduced libido.⁶⁷Testosterone levels generally peak during adolescence and early adulthood.It’s important to choose a testosterone supplement that not only contains quality ingredients but also includes them at clinically effective dosages.A good – testosterone friendly – diet includes plenty of healthy fats, leafy green vegetables and protein.Low levels of testosterone can lead to a loss of muscle mass and weakness.Most frequently, claims to “boost T or free T”, “build body lean mass or muscle mass”, or “increase sex drive or libido” were advertised by the supplements.Athletes over age 50 might benefit from a testosterone-boosting supplement that targets inflammation and supports cognitive health.A natural testosterone booster is one comprised of natural ingredients, rather than artificial fillers or synthetic compositions.In addition, many of the studies included in this review have design flaws that adversely affect the strength of conclusions derived from this systematic review. Your morning ritual isn’t just a routine; it’s an opportunity to invest in your health, well-being, and the energy you bring to every moment of the day. Remember, this isn’t just about appearance or strength—it’s about holistic health, and your breakfast choices play a crucial role in that journey. These foods are not merely ingredients but rather allies in your quest for a vibrant and energized life. After all, a breakfast tailored with testosterone-boosting ingredients is not just about satisfying hunger; it’s about making informed choices that contribute to your overall vitality and well-being. Adding them to your breakfasts as an extra ingredient to porridge, fruit salad or just as a nutrient has many benefits when it comes to increasing testosterone levels. Egg yolks are a rich source of Vitamin D. This vitamin helps promote proper immune function, regulates calcium levels and can produce higher levels of testosterone. In addition, a recent study showed that the surplus of cholesterol in eggs is not as unhealthy as previously thought. An excellent breakfast foods that boost testosterone, as they are considered one of the best sources of protein and are also a natural hormone booster. Five studies were randomized, double-blind, placebo-controlled trials (42, 57, 58, 63, 64) and one was a randomized, double-blind, placebo-controlled crossover study (53). Six studies used a randomized, double-blind, placebo-controlled study design (36–38, 47, 49, 56), and 1 study used a randomized, controlled crossover study design (65). From the age of 30 onwards, testosterone concentrations in men tend to decline at the rate of ∼1% per year (1–6). Relatively low levels of zinc over-supplementation have been shown to interfere with the utilization of copper and iron and to adversely affect high-density lipoprotein cholesterol concentrations. For 24.8%, or 27 out of 109 individual supplements, there was data showing an increase in T with supplementation. Low testosterone levels can have several negative effects on a person’s physical and emotional health. Fatty fish like salmon, mackerel, and sardines contribute to increased testosterone levels through omega-3 fatty acids, anti-inflammatory properties, and the provision of cholesterol and vitamin D. The paucity of high-quality studies investigating the effects of herbs on testosterone production in men means further research is required. If future, robustly-designed studies demonstrate consistent positive effects of some of these herbs on testosterone production, further research will also be required to elucidate their potential mechanisms of action. In this review, Asian ginseng only had 1 study out of 7 demonstrating a positive effect on testosterone concentrations in men; however, its administration reduced cortisol concentrations in adults experiencing high work stress (78). Higher levels of testosterone can lead to increased muscle mass and strength, enabling athletes to perform better in various sports and workouts. For a full explanation of each of these 12 foods to naturally boost testosterone levels from Posternak himself, click on the video below. Eggs, containing essential vitamins, minerals, and choline, support testosterone production and overall hormonal balance. Beets, rich in nitrates, can enhance nitric oxide production, promoting improved blood flow and potentially impacting testosterone levels. Ginger, known for its anti-inflammatory properties, may stimulate luteinizing hormone release, indirectly impacting testosterone production. Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. They also help you push longer and harder during workouts, which can, in turn, maximize the anabolic, and testosterone response (25). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. Alcohol damages your endocrine system and affects your testes’ ability to produce testosterone. Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters. A 4-week 2007 study showed that strength training increased testosterone (5). Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Strength training has a host of benefits for your body, and it’s one of the best ways to naturally increase your testosterone. Many had supra-therapeutic doses of vitamins and minerals, occasionally over the UL. Supplements contained a median 1,291% of the RDA for vitamin B12, 807.6% for vitamin B6, 272% of zinc, 200% of vitamin B5, and 187.5% of vitamin B3. PubMed was reviewed for any literature supporting the claims, followed by review of Recommended Daily Allowance (RDA) and upper tolerable intake level (UL) for each component. Ultimately, your doctor is the best person to help you work through appropriate drugs and doses for your condition and strategies to minimize or manage side effects. However, as Dr. Diamandis warns, a side effect like decreased testosterone is often less serious than the condition you’re treating — if you’re undergoing chemotherapy to save your life, then reduced testosterone may be an unfortunate but necessary cost. The final study using Asian ginseng was conducted in 80 infertile men, aged between 25 and 45 y (56). A total of 512 male participants were recruited for the studies involving Asian ginseng, with ages ranging from 18 to 79 y and samples sizes ranging from 8 to 143 participants. All herbal extracts were well tolerated, and the incidence of adverse events was low. Study durations were from 2 h up to 6 mo, with 2 studies having durations of 2 h and 10 h, respectively, and the remaining studies having durations from 4 wk to 6 mo. Testosterone is an important natural hormone and an essential ingredient in the adolescent transition from boy to man.¹ Cinnamon is also good for regulating blood glucose levels and reducing bad cholesterol levels, making it perfect for diabetics. It improves brain function, lowers blood sugar levels, lowers cortisol levels, and decreases symptoms of anxiety and depression. Ashwagandha is a herb that’s classified as an adaptogen, which helps manage stress levels. A structured PubMed search was the performed for “testosterone” and each of the 109 components found in the supplements. The individual combination supplements were evaluated for active ingredients and product claims. Other search terms such as “Testosterone Supplement” yielded products that contained exogenous sources of hormone, which is beyond the scope of this study. Men may take dietary supplements in hopes of improving their endogenous T production. These over the counter “T boosters” are often taken with the hopes of raising endogenous T production and doing this in a more “natural” manner. Compared to steady state cardio, HIIT training burns more calories in less time and increases your muscular and cardiovascular endurance. In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). When multiple muscle groups work together, the anabolic response is that much greater. Eating too much of one and not enough of the other is harmful to your testosterone. If you’re eating too much processed food and not providing your body with the right nutrients, you’re going to lower your T. According to studies, having sex is beneficial for boosting your testosterone. Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Vitamin B12 is an important nutrient for keeping your body’s nerve cells healthy, making DNA, and increasing energy. Research shows that competition also seems to spike testosterone levels (36). “I appreciate that Testosil links a 2015 study to back their claims that 300 milligrams of ashwagandha can support testosterone,” says Chelsea Rae Bourgeois, RDN. (10) Each serving delivers 300 milligrams of ashwagandha, a research-based dosage that may have positive effects on muscle mass and strength. If you’re interested in a testosterone booster that includes ashwagandha, Testosil is an option worth considering. Unlike many supplements packed with hard-to-pronounce ingredients with questionable research, Momentous Tongkat Ali focuses on just one herb with significant potential benefits. This is common in bodybuilders when they’re prepping for a show who achieve drastically low levels of body fat (hovering around 5%).However, one study found that 87.8% men with low T were not receiving treatment, despite adequate access to care .Despite the FDA statement against the use of supplements to treat conditions, 90% of “T booster” supplements claimed to boost T.One B vitamin that plays a very direct role in testosterone production is vitamin B6, which suppresses estrogen production, thus helping testosterone levels increase!Plants and plant-based products, including herbs and spices, have been used for millennia to improve the flavor of food as well as to treat disease and improve overall health and well-being (22).By the evening time, your cortisol levels will have dropped, and you won’t disrupt your sleep.It is important that these men have access to information that is evidence-based and will give them a realistic picture of what they can hope to see after using these supplements.Moreover, how quickly herbs influence testosterone concentrations in men needs to be elucidated.Approximately 50% of American adults consume dietary supplements to promote overall health and fill dietary gaps 4,5.“It contains impressive ingredients, but I wish there were just a bit more Rhodiola rosea.” Abusing substances are also linked to hypogonadism, testosterone deficiency (55). Specifically, SSRIs (serotonin reuptake inhibitors) are bad for your reproductive health and decrease androgens (53). Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52). Another component of creatine is that it contains the compound DHEA, which is what testosterone converts into (50). This gives your muscles extra energy to perform 1-2 extra reps or lift five pounds heavier on an exercise. Daily supplementation with 1.5 g Korean red ginseng (6-y-old ginseng, steamed, dried, and powdered) over 12 wk resulted in no significant between-group differences in testosterone concentrations. Summary of randomized controlled trials examining the effects of herbs on testosterone concentrations in men1 However, the review of Clemesha et al. (28) had several limitations such as using only a single search term, “testosterone booster,” using only Google to search for existing research, and examining only the top 50 supplements. Garlic can improve testosterone levels, according to an animal study conducted by researchers at Kobe University in Japan. Oats are an excellent source of B vitamins which are key to good testosterone production. In this article we are going to show you the best foods to add to your breakfasts and increase testosterone levels. Check out the best breakfast foods that boost testosterone levels. The more testosterone your body produces, the more your muscle mass and strength will increase. Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26). Research shows that people who consume 30 milligrams of zinc a day increase the free testosterone in their bodies (20). Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). Lowering your cortisol levels will make you feel more calm and relaxed and improve your anabolic hormones. HIIT training is intense full-body workouts that require a lot of your muscles to work together simultaneously. For athletes and those trying to lose weight, maintaining healthy testosterone levels can support a leaner body composition. Men with healthy testosterone levels tend to have less body fat, especially around the abdominal region. This systematic review provides some evidence that certain herbs and herbal extracts increase testosterone concentrations in men. Since cortisol, the body's major stress hormone, is inversely correlated with testosterone concentrations (85), reducing its production may elevate testosterone concentrations. “Vitamin D supplementation has been shown to help improve testosterone levels in those who have vitamin D deficiency and low testosterone,” says Dr. Jennie Stanford, M.D., FAAFP, DipABOM. Testofuel is formulated with multiple ingredients that may help support your body’s production of testosterone and other hormones. Key ingredients include 15mg of zinc, which is crucial for testosterone production and fertility, and 600mg of organic ashwagandha, an adaptogen known for reducing stress and cortisol levels. Check the ingredients list to ensure the product you choose contains ingredients backed by clinical support. Simpler formulations with fewer ingredients tend to be more affordable. Products with multiple ingredients in clinically backed dosages and third-party testing are generally more expensive. We focused on quality ingredients, clear labels, proper dosages, and third-party testing to ensure the products on this list are top-notch. (14) However, research is mixed, and more studies are needed to confirm its effectiveness. According to research, testosterone production increases when sprinting because of the explosive and aggressive nature of the exercise (11). Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. According to research, complex compound movements like deadlifts increase your testosterone levels more than other exercises (7). One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max. Another study involving wrestlers showed an improvement in serum testosterone levels after losing weight (3). Dr. Diamandis says that the only people who should be supplementing their testosterone are those diagnosed as testosterone deficient by their doctor — most likely in men at risk of decreased muscle mass and bone density or suffering erectile dysfunction or reduced libido.⁶⁷ The best ways to improve testosterone are through natural means, that work in conjunction with your body. While injecting yourself with testosterone is an option, it can often come with negative side effects. In fact, posing in a power position for 2 minutes can lead to a 20% increase in your salivary testosterone and a 25% reduction in cortisol (64). Research shows that men who like spicy foods are proven to have higher levels of testosterone (60). TestoPrime is formulated with 12 potent ingredients, including d-aspartic acid, panax ginseng, and fenugreek. (8)(30) Plus, our testers love that this product is third-party tested and free of artificial, unwanted ingredients. Bourgeois did also like the other clinically-effective ingredients on the list, like Coenzyme Q10 and l-ergothioneine. Onions, with compounds like allicin and quercetin, show potential in regulating estrogen metabolism and reducing inflammation, supporting a healthier hormonal profile. This hormone plays a pivotal role in shaping male reproductive tissues such as the testes and prostate. Testosterone, a steroid hormone, is mainly produced in the testes for men and, to a lesser degree, in the ovaries and adrenal glands for women. The authors thank Colin Smith for reviewing and editing the final copy of the manuscript. Finally, matching treatment based on presentation may also clarify populations in whom herbal supplementation may be most beneficial. While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone. One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen. This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. Today, low testosterone is on the rise, and it’s even more common to see it in young males. One B vitamin that plays a very direct role in testosterone production is vitamin B6, which suppresses estrogen production, thus helping testosterone levels increase! However, this review identified 1 study having significant positive effects on testosterone concentrations with acute use (10 h, fenugreek seed extract) (53). Moreover, 8 wk of supplementation with an ashwagandha root extract resulted in a significant increase in both muscle strength and testosterone concentrations (62). Make sure to integrate these 5 items to your breakfast to boost your testosterone and help you increase muscle mass and transform your body.So whether you do it for your general health, for your testosterone levels, or for England, getting a few more hours of sleep can only help.Claims like these can only legitimately be made for drugs, not dietary supplements.” .Unfortunately, zinc deficiency is prevalent throughout the world, and this article shows how important it is for regulating serum testosterone levels.Research shows that men who like spicy foods are proven to have higher levels of testosterone (60).Twelve weeks of daily supplementation with 1.0 g of a musali extract in 40 healthy men, aged between 20 and 40 y, did not significantly increase testosterone concentrations compared with the placebo group.One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max.A progressive decline in testosterone (T) is seen with male aging, estimated at 0.4% to 2.0% decline per year after age 30 . Ditch the drugs and reward yourself with more natural rewards, such as exercising and eating healthy. They may feel good at the time, but they affect everything from your cognitive function, anxiety levels, and testosterone. Many people revert to taking prescription medication for any problems they have, but living an active and healthy lifestyle does wonders for your health. Exercising, eating healthy, and meditating are all great ways to decrease your cortisol and feel more calm and relaxed. Naturally, this leads to strength and muscle gain, and thus more testosterone. Illustrating this, a 2017 case report described new-onset, bilateral pulmonary embolisms secondary to over-the-counter fenugreek-extract-containing T supplements . There is often the hope that supplements will increase T in a more “natural” manner, and therefore be free from risk. Herbal supplements designed to increase T are poorly studied yet remain popular among aging men who seek to increase their T without standard TRT. Few foods have such a positive impact on testosterone levels as lean meats, which are loaded with protein, iron, magnesium, zinc and saturated fats. B6 also helps keep prolactin levels low Avocados are an excellent source of monounsaturated fat, with lots of benefits that impact hormone production. Vitamin B6 acts as a regulator of the production of androgens, naturally produced steroid hormones, so it acts as a testosterone precursor. Steroids are synthetic versions of hormones that are designed to directly increase testosterone levels in your body. “However, evidence does not suggest that vitamin D supplementation increases normal-range testosterone levels in men.” It is important to know that while studies suggest ashwagandha may help increase testosterone levels, additional research is needed to confirm these effects and to recommend the optimal dosage. (9) Another 2014 study on tongkat ali indicated it may increase testosterone levels, support sexual health, promote bone strength, and lower cortisol levels. These ingredients are designed to help reduce stress, boost energy, improve body composition, and potentially support your body’s testosterone production. A recent narrative review by Clemesha et al. (28) concluded that many supplements claiming “testosterone-boosting” properties, including formulations using herbs, spices, plants, or their extracts, do not appear to be supported by scientific evidence. Overall, 9 out of 32 studies demonstrated statistically significant increases in testosterone concentrations. The aim of this systematic review was to summarize and critically evaluate randomized controlled trials published on the efficacy of single herbal ingredients on testosterone concentrations, in addition to its fractions or binding proteins, in men (≥18 y). Most frequently, claims to “boost T or free T”, “build body lean mass or muscle mass”, or “increase sex drive or libido” were advertised by the supplements. If your testosterone levels are clinically low, then working with your healthcare provider to determine next steps for achieving healthy testosterone levels is the recommended path. However, it is even more concerning that some of these supplements may in fact decrease serum T. It is unclear why companies would include components in their supplements that have no evidence to support their use. Of concern, 10.1% of components had published data that found a decrease in T with supplementation. However, for many of these (15 of the 27, or 55.5%) there was also conflicting data showing no change or a decrease in T with supplementation. In general, the available literature supporting the claims made by the supplements was often sparse or non-existent. For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels. In fact, just believing you’re a winner is correlated with higher testosterone (45). The more successful you are, and the more confident you are, the more testosterone you’ll produce. If you want to try tobacco, chewing it very infrequently can be a mildly healthier alternative (although that does come with its own health risks). Building muscle isn’t only about what you lift in the gym—it’s also about what you eat throughout the day. Bar facing burpees are a staple in functional fitness because they combine full-body muscular demands with high metabolic output and… Factors such as individual genetics, lifestyle, diet, and exercise play significant roles in how testosterone impacts each person. More muscle mass also aids in burning calories, which can contribute to weight loss. Berries, with their antioxidant content and ability to stabilize blood sugar levels, are highlighted as a beneficial choice. Of course, on the other end of the spectrum, you have men with body fat that’s 30% ore more, which isn’t doing any good for your testosterone either. This is common in bodybuilders when they’re prepping for a show who achieve drastically low levels of body fat (hovering around 5%). Moderate intensity endurance training leads to increases in testosterone (48). Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone. A similar study found that older men who have more sex have more testosterone than other men their age (42). Again, these substances show promise, but the studies referenced above all conclude that more research is needed to understand how and to what degree they might increase testosterone levels. “One of the most well-known is that it may cause heart problems.³ Another risk is liver toxicity and increased prostate cancer risk.”⁴ Dr. Diamandis also warns that people who take testosterone-boosting drugs or steroids may end up switching off their natural testosterone production, becoming dependent on synthetic versions.⁵ Testosterone boosting supplements, like Testofuel, are also a great option for optimal testosterone production. Recreational drugs are not only horrible for your body and mental health, but destroy testosterone production as well (54). Since that’s the only physician-recommended reason to boost your testosterone in the first place, there’s not a lot of benefit to be gained unless you happen to find testes tasty. However, the brief testosterone boost you may experience from these meals won’t be enough to resolve any medical issues. Unfortunately, proven natural testosterone boosters are few and far between, says Dr. Diamandis. Below, you’ll find the 36 best science-backed ways to boost testosterone and maximize your health. A natural testosterone booster is one comprised of natural ingredients, rather than artificial fillers or synthetic compositions. So, some people may react differently to testosterone boosters than others, especially considering there are so many additional lifestyle factors that can affect your hormonal health. Even the most researched ingredients may not be effective for boosting testosterone if the dosages are too low. Considering testosterone therapy to help you feel younger and more vigorous as you age? In summary, nutrition is an indispensable element in the pursuit of muscle growth. Without proper nutrition, even the most rigorous training regimen will fall short of achieving significant muscle gains. Nutrition plays a crucial role in muscle building, providing the necessary fuel and resources for muscle growth and repair.