5 Best Supplements to Boost Testosterone Levels, According to a Dietitian

• Best with vitamin D: Nature Made Vitamin D3
• Best with fenugreek: NOW Foods Fenugreek
• Best with ginger: Pure Encapsulations Ginger Extract
• Best with zinc: Thorne Research Zinc Picolinate
• Best with ashwagandha: Garden of Life mykind Organics Ashwagandha Stress & Mood

Testosterone is an essential hormone for everyone, but its role is more significant in men, who have higher levels of it.

It contributes to sexual health and development, fertility, muscle growth, fat loss, and many other aspects of health (1).

Testosterone levels decrease as you age. There’s also concern about an overall drop in testosterone levels in the United States. Lifestyle and health factors appear to play a role (2).

Various supplements claim to boost testosterone levels, and some people choose to use them in hopes of increasing their levels of this hormone.

Here are 5 natural and testosterone-focused supplements that may help increase testosterone levels.

Testosterone booster supplements are formulated with ingredients that have been shown to support healthy testosterone levels.

Many of these products contain a blend of herbal extracts or specific nutrients intended to promote hormone balance.

Some also include compounds that can either increase testosterone or related hormones directly or help prevent your body from converting testosterone into estrogen.

Here are a few of the factors we considered when choosing the products listed below:

• Vetting: All the products included were vetted to ensure that they meet Healthline’s medical and business standards.
• Ingredients: The supplements feature ingredients that have been studied and shown to increase testosterone levels.
• 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.

Pricing guide

General price ranges are indicated below with dollar signs ($–$$$). One dollar sign means the product is rather affordable, whereas four dollar signs indicate a higher cost.

Generally, prices range from $0.07 to $1.93 per serving, or $4.89 to $57.99 per container, though this may vary depending on where you shop.

• $ = under $0.10 per serving
• $$ = $0.10–$0.50 per serving
• $$$ = $0.51–$1.25 per serving
• $$$$ = over $1.25 per serving

Best vitamin D supplement

Nature Made Vitamin D3

• Price: $
• Type: tablet
• Dosage: 1 tablet per day

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.

Vitamin D is a fat-soluble vitamin that your body produces when exposed to sunlight. People with limited sunlight exposure may have low levels of vitamin D.

In its active form, vitamin D functions as a steroid hormone in your body and is essential for male sexual function (7).

Some research suggests that having lower blood levels of vitamin D could be linked to decreased testosterone levels in men (8, 9).

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 (10).

Therefore, if you have a vitamin D deficiency, 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 dosages of 400–2,000 international units (IU) of vitamin D per day to prevent deficiency (11).

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 (12).

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

Best fenugreek supplement

NOW Foods Fenugreek

• Price: $$
• Type: capsules
• Dosage: 2 capsules per day

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 and improvements in sexual function compared with those who took a placebo (13).

Another small 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 (14).

The authors of a 2020 review also concluded that fenugreek extract is effective for enhancing testosterone levels (6).

Still, 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 on increasing testosterone levels.

It’s also free of common 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.

Best ginger supplement

Pure Encapsulations Ginger Extract

• Price: $$
• Type: capsules
• Dosage: 1–4 capsules per day

Ginger is a common household spice that has played a role in alternative medicine for centuries.

It appears to have many potential health benefits, such as reducing inflammation and cholesterol levels. A study in rats suggested that it may also boost testosterone (19).

In fact, several animal studies have found that ginger positively affects testosterone levels and sexual function. In a 30-day study published in 2013, researchers found that ginger increased testosterone and luteinizing hormone in rats with diabetes (20).

Several other older studies have also found that administering ginger to rats significantly increased testosterone levels (21, 22).

In one of the few human studies, published in 2012, 75 men with infertility took a daily ginger supplement. After 3 months, they had experienced a 17% increase in testosterone levels, and their levels of luteinizing hormone had nearly doubled (23).

When measuring sperm health, the researchers found several improvements, including a 16% increase in sperm count (23).

More research is needed to determine how ginger might affect testosterone levels in humans. Still, ginger is safe and may provide numerous other health benefits.

Pure Encapsulations Ginger Extract provides 500 mg of ginger extract per capsule and is non-GMO, hypoallergenic, and certified gluten-free.

According to the company’s website, all Pure Encapsulations products are tested by independent labs — such as Silliker, Eurofins, Intertek, and Advanced Laboratories — to ensure that they are free of pesticides, heavy metals, and other harmful contaminants.

Best zinc supplement

Thorne Research Zinc Picolinate

• Price: $$
• Type: capsules
• Dosage: 1 capsule per day

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

Research has found links between zinc and 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 (28).

Another review 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 (29).

Additionally, a study in 116 postmenopausal women with low zinc levels found that zinc supplementation increased testosterone levels and improved overall sexual function (30).

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.

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

Best ashwagandha supplement

Garden of Life mykind Organics Ashwagandha Stress & Mood

• Price: $$
• Type: tablets
• Dosage: 1 tablet per day

Ashwagandha — also known as Withania somnifera — is an herb used in Ayurvedic medicine (31).

Ashwagandha is primarily used as an adaptogen, which means it helps your body handle stress and anxiety (32).

An older study tested its benefits on sperm quality in men with infertility who were in relationships with women. After taking 5 g of ashwagandha per day for 3 months, the participants experienced a 10–22% increase in testosterone levels. In addition, the partners of 14% of the participants became pregnant (33).

Another study suggested that ashwagandha can increase exercise performance, strength, and fat loss while boosting testosterone levels (34).

What’s more, a small study in 57 men found that taking 600 mg of ashwagandha extract increased testosterone levels by nearly 15% after 8 weeks compared with a placebo (35).

It’s likely that ashwagandha could help increase testosterone levels in stressed individuals, possibly by reducing levels of the stress hormone cortisol. However, larger studies are needed.

Garden of Life mykind Organics Ashwagandha Stress & Mood provides 600 mg of organic ashwagandha root extract — the same dose 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 (19).

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

Testosterone boosters are intended to help optimize levels of testosterone, a hormone that plays a key role in multiple aspects of health (1).

In theory, maintaining “normal” blood levels of testosterone may help prevent symptoms or conditions associated with low testosterone levels, including (36):

• low libido
• fatigue
• decreased muscle mass
• erectile dysfunction
• depression
• irritability

However, there is limited research on whether testosterone boosters actually offer these benefits, especially in people who don’t have a deficiency.

Certain nutrients and herbal extracts often used as testosterone boosters have been linked to additional benefits, including improvements in sperm health, sexual function, and exercise performance (13, 23, 34).

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

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

In fact, one review found that only 30% of people experienced an increase in testosterone levels when taking any of 5 of the most common testosterone boosters (3).

Furthermore, these products generally contain herbal ingredients or other compounds, some of which could interact with certain medications and health conditions.

Therefore, it’s important to talk with a doctor before trying any testosterone boosters.

Be sure to look for testosterone boosters that contain clinically studied ingredients and to use supplements only as directed.

Additionally, because supplements are not regulated by the FDA, it’s best to opt for products that are third-party tested or certified to help ensure safety.

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, muscle loss, or fertility issues — please consult a healthcare professional to discuss possible treatment options.

There are several key factors to consider when shopping for a supplement to help increase your testosterone levels, including:

• Ingredients: Some ingredients meant to increase testosterone levels have more research than others. Be sure to look for products containing research-backed ingredients.
• Dose: Choose supplements that contain ingredients in doses that have been shown to be safe and effective.
• Quality: Look for products made by reputable, CGMP-compliant companies. When possible, opt for products that are third-party tested to ensure purity and accuracy.

Most importantly, talk with a healthcare professional before taking any new supplements.

They can help you choose the best supplement for your individual needs and warn you about any ingredients that may interact with medications you’re taking.

It’s best to talk with a healthcare professional if you suspect you may have low testosterone levels or if you’re experiencing any of these symptoms:

• 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 consult 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.

What causes low testosterone?

A variety of factors can cause low testosterone levels.

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.

Men who have had surgery for testicular cancer or are receiving home treatments for conditions such as prostate cancer may have lower testosterone levels. 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:

• stress
• nutritional deficiencies
• obesity
• lack of 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 possible symptoms of low testosterone are:

• low energy levels
• decreased libido
• muscle loss
• mood changes
• hot flashes

If you suspect you may have low testosterone, your doctor can check your blood levels.

Home tests are also available, most of which use either a blood or a saliva sample to check 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 studies suggest that many of the ingredients listed above may improve testosterone levels or other markers of male sexual function, it’s important to keep in mind that the FDA does not regulate OTC supplements in the same way as medications.

For this reason, not all products are created equal and some may not be effective. In fact, one review of 37 studies found that only 30% of participants experienced an increase in testosterone levels after using any of 5 popular OTC testosterone boosters (3).

In addition to choosing products that contain clinically studied ingredients, choosing high quality products that come from a trusted manufacturer and 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.

What’s the best testosterone supplement on the market?

Several supplements are available that are designed to increase testosterone, including Genius Test from The Genius Brand.

Both of these products contain a blend of herbal ingredients and nutrients that can support healthy testosterone levels and promote hormone balance.

However, though both products are formulated with clinically studied ingredients that may help optimize testosterone levels, more research is needed on the effectiveness of OTC testosterone booster supplements.

Does zinc boost testosterone?

Some studies suggest that low levels of zinc could negatively affect reproductive health and fertility in men (28, 29).

What’s more, one study in postmenopausal women with low blood levels of zinc found that taking a zinc supplement increased testosterone levels and improved sexual function (30).

Still, more research is needed to determine whether zinc can increase testosterone levels in people without a deficiency.

How can I raise my testosterone levels quickly?

According to Brito, “the quickest way to raise testosterone levels is with testosterone supplementation.”

A doctor can prescribe testosterone supplementation in the form of intramuscular injections, topical creams or gels, oral medications, or pellets that are implanted into the skin.

Are there other ways to boost testosterone naturally?

Because low testosterone levels have many possible causes, treating any underlying causes could be beneficial.

In addition to maintaining a moderate weight, Brito recommends engaging in resistance training and addressing health conditions such as sleep apnea.

Some studies also suggest that a ketogenic diet could increase testosterone levels. However, this low carb, high fat eating pattern may be linked to other health concerns and might not be a good fit for everyone (37, 38).

Are testosterone supplements legal?

Though testosterone replacement therapy requires a prescription from a healthcare professional, many testosterone supplements are made using herbal extracts or nutrients that have been shown to increase testosterone levels naturally.

These supplements are legal and can usually be purchased over the counter.

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

In addition, researchers have not 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.