Top 8 Evidence-Based Recommendations

Compounds in E. longifolia appear to stimulate the HPG axis and free more bioavailable T by lowering SHBG and stress hormones, nudging Leydig cells to produce more testosterone. ^[1]

A 2022 systematic review/meta-analysis of clinical trials found a significant increase in total testosterone vs. placebo, with strongest effects in men with low T. Multiple RCTs in aging men also report improvements over 12–24 weeks. ^{[1] [5]}

Fulvic acid–rich shilajit may enhance mitochondrial function and steroidogenesis, helping the testes make more testosterone while maintaining LH/FSH. ^[8]

Randomized, double-blind, placebo-controlled trial in healthy men (45–55 y) showed ~20% increases in total and ~19% in free testosterone after 90 days. ^[8]

By lowering cortisol and improving stress resilience, ashwagandha can remove a hormonal brake on the HPG axis; several trials note modest T rises alongside better sexual well-being. ^{[14] [16] [17]}

Multiple RCTs show increases in testosterone or sexual health scores over 8–16 weeks; meta-analyses confirm cortisol reductions that may support T. ^{[9] [14] [16] [17]}

Fenugreek's furostanolic saponins may reduce conversion/binding (lower SHBG) and support androgen activity, nudging free and total T. ^{[6] [12]}

Meta-analysis and RCTs report increases in total/free T and sexual function; some recent dose-ranging data show trends vs. placebo with highest doses. Effects are modest. ^{[6] [11] [12]}

Vitamin D receptors in Leydig cells suggest a role in steroidogenesis; repleting deficiency modestly raises total T on average. ^{[2] [4]}

2024 meta-analysis (17 studies) shows a small but significant increase in total testosterone; little effect on free T/SHBG overall. Best results in deficient men. ^{[2] [4]}

Zinc is required for LH signaling and Leydig cell steroidogenesis; deficiency suppresses T and spermatogenesis—repletion reverses it. ^{[18] [23]}

Classic human data: inducing marginal deficiency drops T; repletion in deficient older men doubles T. Systematic review: zinc improves T mainly when baseline zinc/T is low. ^{[18] [19] [23]}

Magnesium may reduce SHBG binding to testosterone and supports vitamin D activation; studies show greater T responses with exercise plus Mg. ^{[10] [25]}

Controlled trial: 4 weeks of ~10 mg/kg/day increased free and total T at rest and after exercise, with larger effects in athletes. Evidence is limited but plausible in low-Mg men. ^[10]

Boron may transiently lower SHBG and inflammation, yielding higher calculated free T. ^[22]

Small human study: after one week, free testosterone rose and estradiol/SHBG decreased; an older RCT in bodybuilders using 2.5 mg/day for 7 weeks showed no benefit—dose matters and effects may be short-lived. ^{[22] [15]}