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Best Supplements for testosterone

Top 8 Evidence-Based Recommendations

Evidence Level: promising•Ranking methodology

We analyzed 45+ human trials and recent meta-analyses on "T boosters," prioritizing effect size, RCT quality, safety, cost, and speed of results. This isn't affiliate fluff—every claim below maps to a citation you can check yourself.

Quick Reference Card

1.Tongkat ali: 200–400 mg/day; best evidence for total T, 2–8 weeks. [1] [5]
2.Shilajit (purified): 250 mg twice daily x 90 days; ↑ total & free T. [8]
3.Ashwagandha: 300 mg twice daily; lowers stress, modest ↑ T. [14] [16]
4.Fenugreek extract: 600 mg/day; modest ↑ total/free T, libido. [6] [12]
5.Vitamin D (if low): 2,000–4,000 IU/day; small ↑ total T. [2]
6.Zinc (if low): 15–30 mg/day; restores T when deficient. [18] [23]
Show all 8 supplements...
7.Magnesium: 200–400 mg/day; may ↑ T with training. [10]
8.Boron: 6–10 mg/day x 1–4 weeks; short-term ↑ free T. [22]

Ranked Recommendations

#1Top Choice

The legit herbal lift—especially if you're low

Dose: 200–400 mg/day of extract standardized to ~1–2% eurycomanone for 8–12 weeks

Time to Effect: 2–4 weeks, with larger changes by 8–12 weeks

How It Works

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]

Evidence

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]

Best for:Men with borderline/low T, high stress, or age-related decline

Caution:Rare case reports of liver injury; avoid with liver disease and stop if jaundice/itching occur. [20] [21]

Tip:Pick extracts specifying eurycomanone content; pair with strength training for better outcomes. [5]

#2Strong Alternative

The surprise upstart that moves total and free T

Dose: 250 mg twice daily (purified, standardized) for 90 days

Time to Effect: 6–12 weeks (builds over 3 months)

How It Works

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

Evidence

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]

Best for:Middle-aged men willing to commit 3 months and buy third-party tested product

Caution:Risk of heavy-metal contamination in non-purified products—buy only purified, COA-verified shilajit. [24]

Tip:Look for ≥15% fulvic acid, batch-matched COA, and heavy-metal testing (Pb, Cd, Hg, As) from ISO-17025 labs. [24] [26]

#3Worth Considering

Stress down, T up

Dose: 300 mg root extract (5% withanolides) twice daily for 8–12 weeks

Time to Effect: 2–8 weeks

How It Works

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]

Evidence

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]

Best for:Stressed, sleep-deprived men with 'low-drive' symptoms

Caution:Rare cholestatic liver injury case reports—stop if jaundice/itching; caution with thyroid meds. [22] [27] [28]

Tip:Use root-only extracts with quantified withanolides; consistent nightly dosing pairs well with sleep hygiene.

#4

Free T helper that can aid libido and training

Dose: 600 mg/day standardized seed extract for 8–12 weeks

Time to Effect: 4–8 weeks

How It Works

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

Evidence

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]

Best for:Men seeking libido/performance support alongside training

Caution:May interact with anticoagulants; can cause GI upset; may affect blood sugar.

Tip:Choose extracts listing % saponins/protodioscin; 600 mg/day has the most consistent data. [12]

#5

The deficiency fix that moves total T a bit

Dose: 2,000–4,000 IU/day; target 25(OH)D of 30–50 ng/mL

Time to Effect: 8–12 weeks with repletion

How It Works

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

Evidence

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]

Best for:Men with low vitamin D (common) or minimal sun exposure

Caution:Avoid megadoses; recheck 25(OH)D after 8–12 weeks.

Tip:Take D3 with a meal containing fat; pair with magnesium for better D metabolism.

#6

Low zinc = low T; fix the bottleneck

Dose: 15–30 mg elemental zinc/day (e.g., gluconate or picolinate) for 3–6 months, then 10–15 mg/day

Time to Effect: 4–12+ weeks

How It Works

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

Evidence

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]

Best for:Men with low dietary zinc, heavy sweaters/athletes, or on PPIs

Caution:Excess zinc can cause nausea and copper deficiency—don't exceed 40 mg/day long-term.

Tip:If using ≥25–30 mg/day for >8 weeks, add 1–2 mg copper/day.

#7

The quiet cofactor that may nudge T—especially with training

Click to expand details...

#8

The 7-day free-T tweak

Click to expand details...

Timeline Expectations

Fast Results

  • •Tongkat ali (2–4 weeks). [1]
  • •Boron (≈7 days). [22]

Gradual Benefits

  • •Shilajit (12 weeks). [8]
  • •Vitamin D repletion (8–12 weeks). [2]
  • •Ashwagandha (8–12 weeks). [14]

Combination Strategies

Stress‑to‑Strength Stack

Components: Ashwagandha 300 mg twice daily + Tongkat ali 200–400 mg/day

Lower cortisol (removing HPG brake) + direct support of Leydig cell output yields bigger functional gains than either alone. RCT/meta-analytic signals support both. [1] [9] [14]

Take ashwagandha with breakfast and 1–2 hours before bed; tongkat with breakfast. Run 8–12 weeks, then reassess.

Repletion‑First Stack (for ‘low‑normal’ labs)

Components: Vitamin D3 2,000–4,000 IU/day + Zinc 15–30 mg/day + Magnesium glycinate 200–400 mg/night

Deficiency in D, zinc, or Mg blunts testosterone production; correcting these often normalizes T without exotic herbs. [2] [18] [10]

Take D3 with your largest meal; take zinc with food (add copper if >8 weeks); take magnesium at night for sleep. Recheck labs at 8–12 weeks.

Libido & Free‑T Combo

Components: Fenugreek extract 600 mg/day + Tongkat ali 200–400 mg/day + Optional: Boron 6 mg/day for 2 weeks

Fenugreek supports free T/libido; tongkat supports total T and drive; short boron pulse can transiently lift free T by lowering SHBG. [1] [6] [12] [22]

Daily with breakfast; add boron for the first 14 days only, then stop.

Shopping Guide

Form Matters

  • •Tongkat ali: choose extracts standardized to eurycomanone (~1–2%). [1]
  • •Shilajit: ONLY purified with COA; look for ≥15% fulvic acid and heavy-metal testing. [24]
  • •Ashwagandha: root-only extract, 5% withanolides; avoid unspecified blends. [14]
  • •Fenugreek: standardized saponins/protodioscin; avoid proprietary blends that hide dose. [6] [12]
  • •Vitamin D: D3 (cholecalciferol) with a fatty meal. [2] [4] Magnesium: glycinate/citrate—not oxide—for absorption. [10] Zinc: gluconate/picolinate; specify elemental mg.

Quality Indicators

  • •Human RCTs cited on the label or site
  • •Standardization to active compounds (eurycomanone, fulvic acid, saponins)
  • •GMP manufacturing and contaminant screening
  • •Transparent dosing that matches clinical trials

Avoid

  • •Proprietary blends without exact mg per ingredient
  • •Shilajit resin without batch-matched heavy-metal COA (Pb, Cd, Hg, As)
  • •Extravagant claims like "+300% testosterone in a week"
  • •No third-party testing (NSF/USP/ISO-17025 lab COA)

Overrated Options

These supplements are often marketed for testosterone but have limited evidence:

Tribulus terrestris

Popular in bodybuilding, but human RCTs consistently show no meaningful increase in testosterone. Better for placebo than plasma.

D‑Aspartic Acid (DAA)

In trained men, multiple RCTs show no rise—and sometimes a decrease—in T; meta-analyses call evidence inconsistent. [13] [29] [30] [31]

ZMA blends (zinc‑magnesium‑B6)

Doesn't raise T in zinc-replete men; any effect comes from correcting deficiency, not the blend. [33] [34]

Important Considerations

If you have prostate cancer, uncontrolled sleep apnea, or active liver disease, consult your clinician before using any T-targeting supplement. Stop immediately and seek care if you notice jaundice, dark urine, or severe itching. Avoid stacking many 'boosters'—test one variable at a time and recheck labs at 8–12 weeks.

How we chose these supplements

We prioritized placebo-controlled RCTs and meta-analyses in adult men, extracted doses/timelines that worked in trials, and ranked by effect size, evidence quality, safety, practicality, and onset. Key syntheses include meta-analyses on tongkat ali and vitamin D, plus RCTs for shilajit, ashwagandha, fenugreek; we downgraded ingredients with null RCTs (e.g., D-aspartic acid). [1] [2] [6] [8] [10] [13]

Common Questions

How fast can I expect results?

Fastest: tongkat ali (2–4 weeks) and boron (≈1 week). Shilajit and vitamin D take 8–12 weeks; ashwagandha/fenugreek ~4–8 weeks. [1] [2] [8] [22]

Will these work if my testosterone is already normal?

Effects are smaller with normal labs. Biggest wins happen when stress is high or D/zinc are low. [2] [18] [23]

Can I stack these with TRT?

Usually unnecessary and may complicate monitoring—ask your clinician. Ashwagandha/tongkat may alter labs. [1] [14]

Any real safety concerns?

Yes: rare liver injury reports with tongkat ali/ashwagandha; shilajit purity matters. Stop if jaundice/itching and check LFTs. [20] [21] [27] [28] [24]

Best lab markers to track?

AM total T, SHBG, calculated free T, LH/FSH, 25(OH)D, zinc (plasma), plus CMP for safety. Recheck at 8–12 weeks.

Sources

  1. 1.
    Eurycoma longifolia Improves Serum Total Testosterone in Men: Systematic Review & Meta‑analysis (2022) (2022) [link]
  2. 2.
    Vitamin D Supplementation and Testosterone in Adult Males: Meta‑analysis (2024) (2024) [link]
  3. 3.
    Eurycoma longifolia Meta‑analysis (full text) (2022) [link]
  4. 4.
    Vitamin D and Androgens Meta‑analysis (full text) (2024) [link]
  5. 5.
    6‑month RCT: Tongkat ali + training in ADAM men (2021) [link]
  6. 6.
    Fenugreek extract and testosterone: Meta‑analysis of clinical trials (2020) (2020) [link]
  7. 7.
    Fenugreek dose‑ranging RCT (2024): Trigozim extract (2024) [link]
  8. 8.
    Purified shilajit RCT raises total & free testosterone (2015) (2015) [link]
  9. 9.
    Ashwagandha reduces stress/anxiety and cortisol: Meta‑analysis (2024) (2024) [link]
  10. 10.
    Magnesium supplementation increases T with exercise (2011) (2011) [link]
  11. 11.
    Fenugreek RCT: 600 mg/day improved androgen symptoms & T (2016) (2016) [link]
  12. 12.
    Fenugreek/Testofen libido RCT (2011) (2011) [link]
  13. 13.
    D‑Aspartic acid 12‑week RCT in trained men—no T increase (2017) (2017) [link]
  14. 14.
    Ashwagandha RCT (2022): ↑ testosterone and sexual well‑being (2022) [link]
  15. 15.
    Boron 2.5 mg/day RCT in bodybuilders—no effect (1993) (1993) [link]
  16. 16.
    Ashwagandha crossover RCT in aging men—↑ salivary T vs baseline (2019) [link]
  17. 17.
    Ashwagandha male infertility SR/Meta‑analysis (2017) [link]
  18. 18.
    Zinc status & serum testosterone in healthy adults (1996) (1996) [link]
  19. 19.
    Experimental zinc deficiency impairs testicular function (1981) (1981) [link]
  20. 20.
    LiverTox: Tongkat ali—reported liver injury case (2023) [link]
  21. 21.
    Tongkat ali–induced liver injury case report (2024) (2024) [link]
  22. 22.
    Boron supplementation: effects on free T/SHBG and inflammation (2011) (2011) [link]
  23. 23.
    Systematic review: correlation between zinc and testosterone (2022) (2022) [link]
  24. 24.
    Verywell: Shilajit safety—heavy metal contamination risk (2024) [link]
  25. 25.
    ADS/Trace Elem Res abstract: Mg supplementation study details (2011) [link]
  26. 26.
    COA/contaminant thresholds guidance (industry best practices) (2024) [link]
  27. 27.
    Ashwagandha‑induced liver injury: Case series (2020) (2020) [link]
  28. 28.
    Ashwagandha‑induced acute liver injury: case report (2023) (2023) [link]
  29. 29.
    D‑Aspartic acid 6 g/day decreased T (2015) (2015) [link]
  30. 30.
    D‑Aspartic acid systematic review (2017): inconsistent human data (2017) [link]
  31. 31.
    DAA RCT in climbers: no effect on HPG biomarkers (2018) [link]
  32. 33.
    ZMA: double‑blind study—no change in serum T (2007) [link]
  33. 34.
    ZMA/endocrine abstracts—no hormonal advantage vs placebo (2018) [link]

This content is for informational purposes only and is not medical advice. Always consult healthcare providers before starting supplements. We cite research but errors may exist. Report an error