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Testosterone is an essential hormone for both men and women, but its role is more significant in men, who have higher levels.
It contributes to male sexual health and development, fertility, muscle growth, fat loss, and many other aspects of health (
Testosterone levels fall with age. There’s also concern about an overall drop in testosterone levels in the United States. Lifestyle habits and health factors appear to play a role as well (
Various supplements claim to boost testosterone levels, and some people opt to use them in hopes of increasing their levels of this hormone, either by increasing testosterone or related hormones directly, or by preventing the body from converting testosterone into estrogen.
Here are 7 supplements that may help increase testosterone levels.
- Best vitamin D supplement: Nature Made Vitamin D3
- Best fenugreek supplement: NOW Foods Fenugreek
- Best saw palmetto supplement: Bulk Supplements Saw Palmetto Extract
- Best ginger supplement: Pure Encapsulations Ginger Extract
- Best DHEA supplement: Life Extension DHEA
- Best zinc supplement: Thorne Research Zinc Picolinate
- Best ashwagandha supplement: Garden of Life my kind Organics Ashwagandha Stress & Mood
If you’re looking for a simple way to increase testosterone levels naturally, some supplements on this list may be beneficial.
If you’re experiencing severe symptoms of low testosterone — such as low energy levels, decreased libido, or muscle loss, or fertility issues, please talk to your healthcare provider about possible treatment options.
There are several key factors to consider when shopping for a supplement to help increase your testosterone levels, including:
- Ingredients. When it comes to increasing testosterone levels, some ingredients have more research than others. Be sure to look for products containing researched ingredients.
- Dose. Choose supplements that contain ingredients in doses that have been shown to be safe and effective.
- Quality. Look for products made from reputable companies that follow current Good Manufacturing Practices (cGMPs) set by the Food and Drug Administration (FDA). When possible, opt for products that are third-party tested to insure purity and accuracy.
Most importantly, talk with a healthcare professional before taking any new supplements.
Not only can they help you choose the best supplement for your individual needs, but they can also warn you about any ingredients that may interact with other medications you’re taking.
How we chose
Here are a few of the factors we considered when choosing the products listed below:
- Vetting. All the products included were vetted to ensure they meet Healthline’s medical and business standards.
- Ingredients. Supplements feature ingredients that have been studied and shown to increase testosterone levels.
- Dosage. Supplements provide a dosage that has been proven safe and effective.
- Third-party testing. Many of the supplements we included have been tested by a third party for quality and safety, such as NSF International, USP, or Informed Choice.
A note on price
General price ranges are indicated below with dollar signs ($ to $$$). One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.
Generally, prices range from $0.07–$0.45 per serving, or $13.64–$53.70 per container, though this may vary depending on where you shop.
- $ = under $0.10 per serving
- $$ = $0.10–$0.30 per serving
- $$$ = over $0.30 per serving
Best vitamin D supplement
- Price: $
- Type: tablet
- Dose: 1 tablet per day
- Certifications: third-party tested by USP, gluten-free
Vitamin D is a fat-soluble vitamin that your body produces upon exposure to sunlight. People with limited exposure to sunlight may have low levels of vitamin D.
In its active form, vitamin D functions as a steroid hormone in the body and is essential for male sexual function (
In a small study, 10 days of sun exposure and 6 weeks of vitamin D supplementation led to significant increases in vitamin D and testosterone levels in soccer players (
Therefore, if you’re deficient in vitamin D, increasing your sun exposure, eating more vitamin D rich foods, or using a vitamin D supplement could be beneficial.
Although research on the best dosage to specifically support testosterone levels is lacking, most guidelines recommend doses of 400–2,000 IU of vitamin D per day to prevent deficiency (
Nature Made offers a supplement with 2,000 IU of vitamin D per tablet, making it a convenient way to meet your daily needs for this essential micronutrient.
It also features vitamin D3, which can increase vitamin D blood levels higher and for longer than vitamin D2 (
What’s more, not only is it free of artificial colors and flavors, but Nature Made Vitamin D3 is also third-party tested and verified by U.S. Pharmacopeia (USP).
Best fenugreek supplement
- Price: $$
- Type: capsules
- Dose: 2 capsules per day
- Certifications: manufactured in GMP and UL-certified facilities
Fenugreek is another popular herb-based option that could support healthy testosterone levels, though more research is needed.
In one study, men who took 600 mg of fenugreek extract daily for 12 weeks experienced a significant increase in testosterone levels, along with improvements in sexual function compared to a placebo (
Another study showed that taking 500 mg of fenugreek extract per day increased free testosterone levels by up to 46% in 90% of participants after 12 weeks. It also improved mental alertness and mood in the majority of participants (
Authors of a 2020 review concluded that fenugreek extract can enhance testosterone levels effectively (
Still, keep in mind that the research on fenugreek is limited, and larger, long-term studies are needed.
NOW Supplements Fenugreek provides 500 mg of organic fenugreek in each capsule, which is the same amount used in many studies to increase testosterone levels.
It’s also free of common allergens, like wheat, gluten, soy, eggs, milk, and tree nuts.
Additionally, NOW Supplements is certified by Underwriter Laboratories (UL) and Natural Products Association, meaning that the company adheres to strict manufacturing standards to ensure purity and potency.
Best saw palmetto supplement
- Price: $
- Type: softgel capsules or powder
- Dose: 1 softgel per day or 1/5 teaspoon (500 mg) of powder 1–2 times per day
- Certifications: third-party tested
Although more research in humans is needed, saw palmetto may also increase testosterone levels by blocking the activity of a specific enzyme called 5-alpha reductase (5α-R), which is responsible for converting testosterone into dihydrotestosterone (DHT) (
According to a study with 20 men, those who took a 1,200 mg supplement containing saw palmetto and astaxanthin — a type of antioxidant— for 14 days experienced a 38% increase in testosterone levels compared to a placebo. However, this was not statistically significant (
Another study in rats showed that saw palmetto extract increased testosterone production by altering hormone regulation. It also improved muscle endurance and sperm count. However, these results haven’t been confirmed in humans (
Bulk Supplements offers a high quality saw palmetto supplement designed to support prostate health and hormone levels.
The supplement is available in softgels and powder form, both of which are free of added sugar, yeast, dairy, and soy.
Each softgel capsule contains 320 mg of saw palmetto extract, while one serving (1/5 teaspoon or 500 grams) of the powder provides 500 mg of saw palmetto extract.
Bulk Supplements provides a Certificate of Analysis (COA) upon request for all products, which is a document used to verify the strength and purity of a supplement.
Best ginger supplement
- Price: $$$
- Type: capsules
- Dose: 1–4 capsules per day
- Certifications: third-party tested, vegan, gluten-free, non-GMO
Ginger is a common household spice that’s played a role in alternative medicine for centuries.
In fact, several animal studies have found that ginger positively affects testosterone levels and sexual function. In an older 30-day study published in 2013, researchers found ginger increased testosterone and luteinizing hormone in rats with diabetes (
In one of the few human studies from 2012, 75 men with infertility took a daily ginger supplement. After 3 months, they experienced a 17% increase in testosterone levels, and their levels of luteinizing hormone nearly doubled (20).
More recent research on how ginger might benefit testosterone levels in humans is needed. Still, eating ginger is safe and may provide numerous other health benefits.
Pure Encapsulations Ginger Extract provides 500 mg of ginger extract in each capsule and is non-GMO, hypoallergenic, and certified gluten-free.
According to the company website, all Pure Encapsulations products are also tested at independent labs, such as Silliker, Eurofins, Intertek, and Advanced Laboratories to ensure that the products are free of pesticides, heavy metals, and other harmful contaminants.
Best DHEA supplement
- Price: $$
- Type: capsules
- Dose: 1 capsule per day
- Certifications: gluten-free, non-GMO
Dehydroepiandrosterone (DHEA) is a hormone that’s primarily produced by your adrenal glands.
It helps manage testosterone and estrogen levels. Many people supplement with DHEA, which is an anabolic steroid, to boost testosterone.
However, as with most supplements, the results are mixed, and other studies using similar dosages have found no effect (
Still, it could potentially benefit those with low DHEA or testosterone levels.
Life Extension specializes in producing a variety of high quality supplements, including DHEA, all of which are backed by a satisfaction guarantee. COAs are also available for every product upon request.
Life Extension DHEA contains 25 mg of DHEA in each capsule and is gluten-free and non-GMO.
Just keep in mind that DHEA is banned in professional sports, though the effects of DHEA on testosterone levels and athletic performance aren’t clear (24).
Best zinc supplement
- Price: $$
- Type: capsules
- Dose: 1 capsule per day
- Certifications: gluten-free, manufactured in GMP and NSF certified facilities
Zinc is an essential mineral that contributes to over 100 chemical processes within your body.
Research has found links between zinc and men’s sexual health, including testosterone levels. The authors of a 2018 review noted that low zinc levels can negatively affect men’s sexual health and fertility (
A review also concluded that men with low testosterone levels and infertility could benefit from taking 220 mg of zinc sulfate twice per day for 1–4 months, especially if they have low blood levels of zinc (26).
Another study in 116 postmenopausal women with low zinc levels found that zinc supplementation increased testosterone levels and improved overall sexual function (
Adding Thorne Research Zinc Picolinate to your daily routine can be a quick and convenient way to boost your zinc intake to support healthy testosterone levels.
It offers 30 mg of zinc per capsule and is free of gluten, dairy, soy, and artificial flavors.
Additionally, each product is manufactured in a facility that is NSF certified and adheres to cGMPs established by the FDA.
Best ashwagandha supplement
- Price: $$$
- Type: tablets
- Dose: 1 tablet per day
- Certifications: organic, vegan, kosher, non-GMO, and gluten-free
An older study tested its benefits on sperm quality in men with infertility. After taking 5 grams per day for 3 months, the participants experienced a 10–22% increase in testosterone levels. In addition, the partners of 14% of participants became pregnant (
Another study suggested ashwagandha increases exercise performance, strength, and fat loss while boosting testosterone levels (
What’s more, one small study in 57 men found that taking 600 mg of ashwagandha extract increased testosterone levels by nearly 15% after 8 weeks compared to a placebo (
It’s likely that ashwagandha could help increase testosterone levels in stressed individuals, possibly by reducing the stress hormone cortisol. However, larger studies are needed.
MyKind Organics Ashwagandha Stress & Mood provides 600 mg of organic ashwagandha root extract, which is the same dosage that was found to increase testosterone levels in the study above.
This supplement also features organic fermented ginger root, another ingredient that could help promote healthy testosterone levels (
The supplement is certified gluten-free by NSF International.
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It’s best to talk with your doctor if you suspect you may have low levels of testosterone, or if you’re experiencing symptoms, like:
- decreased sex drive
- erectile dysfunction
- muscle loss
- hot flashes
Your doctor can test your blood levels to determine if you have low testosterone and develop a treatment plan to address your needs.
They can also evaluate if other factors or conditions could be contributing to your low testosterone levels, which may need to be addressed.
You should also consult with your doctor before adding any supplements to your routine, especially if you have any underlying health conditions or are taking other medications that could interact with herbal supplements.
What causes low testosterone?
Low levels of testosterone can be caused by a variety of different factors.
Age is one of the most common causes of low testosterone. According to Dr. Joseph M. Brito, an assistant professor of urology at Yale University School of Medicine, testosterone levels can start to decline as early as age 30.
Additionally, men who have had surgery for testicular cancer or those who are receiving home treatments for conditions, like prostate cancer, may have lower levels of testosterone. In rare cases, pituitary abnormalities or brain tumors may also be a cause.
Brito explains that several other factors can also contribute to low testosterone, including:
- nutritional deficiencies
- not getting enough sleep
How do I know if I have low testosterone?
Low testosterone levels can cause a wide range of symptoms, many of which could also be caused by other conditions, such as depression or sleep apnea.
According to Brito, some signs that you may have low testosterone include:
- low energy levels
- decreased libido
- muscle loss
- mood changes
- hot flashes
If you suspect you may have low testosterone, your doctor can test your blood levels.
Home tests are also available, most of which use either a blood or saliva sample to test your testosterone levels. However, as Brito points out, there’s limited research on the effectiveness of these tests and how they compare to lab tests.
Are testosterone boosters worth it?
Though many of the ingredients listed above have been shown to improve testosterone levels or improve other markers of male sexual function, it’s important to keep in mind that over-the-counter (OTC) supplements are not evaluated by the FDA.
For this reason, not all products are created equal and some may not be effective. In fact, one review found that only 30% of people actually experienced an increase in testosterone levels after using five OTC testosterone boosters (
In addition to using ingredients that have been clinically studied, choosing high quality products from a trusted supplier and picking supplements that are third-party tested may be beneficial.
Furthermore, Brito notes that some people may need to be cautious when using supplements, especially if they’re taking other medications or have underlying health conditions.
How can I raise my testosterone levels quickly
According to Brito, “The quickest way to raise testosterone levels is with testosterone supplementation.”
Are there other ways to boost testosterone naturally?
Because low testosterone levels can be caused by many factors, treating any underlying causes for low testosterone levels could be beneficial.
In addition to maintaining a moderate weight, Brito recommends resistance training and addressing health conditions, such as sleep apnea.
Some studies also suggest a ketogenic diet could increase testosterone levels. However, it’s important to remember that this low carb, high fat eating pattern may also be linked to other health concerns and might not be a good fit for everyone (
A wide range of testosterone-boosting supplements are available, but only a few have significant research to support their use.
Most of these supplements will likely only have noticeable benefits in individuals with fertility issues or low testosterone levels.
Some also appear to benefit competitive athletes or dieters, who often experience significant decreases in testosterone due to restrictive or stressful regimens (
Many supplements may also work for healthy and active individuals, such as weight lifters, but there’s not yet enough evidence to confirm this. In addition, the long-term safety of using most of these supplements has not been established.
Be sure to talk with a healthcare professional before using any of the supplements listed above to prevent negative side effects, especially if you have any underlying health conditions or are taking other medications.