7 Testosterone Boosting Supplements (That You Have at Home)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 28, 2024
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My regular readers will have seen me post several blogs about why men need to pay attention to their testosterone levels. And once you decide to take control of the male sex hormone, the question you'll likely have is what supplements to focus on.

As a personal trainer, most of my clients decide to take the completely natural way and avoid medical testosterone replacement therapy unless it's absolutely necessary.

And to help you understand what testosterone boosting supplements to focus on, I teamed up with my dietitian to research the best types to combat testosterone deficiency.

Here's what I found.

Quick Summary

  • To naturally boost testosterone levels, consider supplements like D-Aspartic acid, Vitamin D, Tribulus Terrestris, fenugreek, zinc, ginger, and Ashwagandha.
  • D-Aspartic acid is notable for influencing the release of luteinizing hormone, which signals the testicles to increase testosterone production.
  • Vitamin D3 supplementation leads to a 20% increase in testosterone levels, showcasing its significant impact.
  • In my opinion, incorporating natural testosterone supplements, especially during winter months, can be a safe and effective way to maintain healthy testosterone levels and overall well-being.

Which Supplements Boost Testosterone?

powdered capsules in a bowl

Boosting testosterone levels doesn't have to involve anabolic steroids or some form of testosterone therapy. Scientific studies have shown that a few ingredients may help boost testosterone levels completely naturally.

It might take a few months to see results, but it can be worth the wait.

Discover the best natural testosterone boosters that promote healthy testosterone levels and stimulate testosterone production, ideal for those experiencing low testosterone.

Related: Andrew Huberman's Testosterone Supplements List

1. D-Aspartic Acid

D-aspartic acid seems to affect testosterone levels indirectly but in a very important way. A study from the National Institute of Health (NIH) has found that it influences the release of luteinizing hormone, which has the job of signaling the testicles to ramp up testosterone levels [1].

There was also an important study from the Scientific Research that found that it increased sperm quality in men with sperm production issues [2].

2. Vitamin D

spilled container of pills

According to a study by Henry Ford Health, vitamin D3 is known as the sunshine vitamin because your skin produces it when exposed to UV rays [3].

One study by NIH found a 20% increase in testosterone levels during a trial, which is possibly one of the most significant results achieved [4].

I have been taking vitamin D supplements, especially in the winter months, for years, and the health benefits also include improved immunity.

3. Tribulus Terrestris

So, this is a bit of a controversial supplement as so far, studies haven't been able to prove a direct link to testosterone release. But there is evidence from a study published in Maturitas that it may help with erectile dysfunction [5].

It's a flowering herb and not the easiest to find in health food stores, but you will see it on labels of several T-booster supplements.

4. Fenugreek

fenugreek in a spoon

This is another herbal ingredient that has been used for generations in traditional medicine.

One study by NIH showed that it might help achieve healthy testosterone levels with a measured impact on lean muscle mass [6].

5. Zinc

Personally, I would almost never consider any testosterone boosters that don't contain zinc.

And here's why.

According to a study by the National Library of Medicine, zinc is one of the minerals that form the building blocks of testosterone [7]. And that means that zinc deficiency may limit how much you can raise testosterone levels. It can essentially become a bottleneck.

"An estimated 17 percent of the global population is thought to suffer from zinc deficiency. Symptoms of zinc deficiency include loss of energy, poor appetite, slow healing wounds, long-term respiratory infections, acne, dermatitis, and psoriasis."

- Jennifer Huizen, Writer at MedicalNewsToday.com

6. Ginger

crops of ginger

The most interesting study from the Iraqi Academic Scientific Journal that my dietitian pointed out for me involved giving infertile men a regular dose of natural ginger.

The results were overwhelming in favor of improved sperm production after three months [8].

Related Article: Best Ginger Supplements

7. Ashwagandha

Ashwagandha is commonly used in ancient Indian medicine to boost testosterone and fertility. But the most extensive clinical trial by the NIH took a look at how the male body reacted for exercise performance.

Over the trial period, there was a marked improvement in muscle strength during resistance exercises [9]. You should be able to find it in health food stores, but it's often a better idea to look for supplement products that list it as an ingredient.

Are Natural Testosterone Supplements Safe?

mouth view of a woman using medicine drops

Natural testosterone supplements are typically safe. The mix of vitamins, minerals, and herbs usually doesn't cause problems at recommended doses.

Allergic reactions to certain herbs are rare, and low quantities minimize risks. Concerns about side effects often stem from medical testosterone treatments, not natural supplements.

Mayo Clinic notes that medical treatments aim for rapid testosterone boosts, leading to various side effects [10].

These can range from mild skin irritations to serious issues like sleep apnea, prostate enlargement, and mood swings, especially in athletes and bodybuilders using banned substances for performance enhancement.

Natural vs. Synthetic Testosterone Boosters

Natural Testosterone Boosters:


  • Safety and Minimal Side Effects: Natural testosterone boosters, often derived from herbs, vitamins, and minerals, generally have fewer side effects compared to synthetic alternatives. They are considered safer for long-term use.
  • Holistic Health Benefits: Many natural boosters, such as dietary supplements containing zinc, vitamin D, and herbal extracts like fenugreek or ashwagandha, offer additional health benefits beyond testosterone enhancement, including immune support and improved overall well-being.
  • Regulation of Hormonal Balance: Natural boosters often work by supporting the body's natural mechanisms for testosterone production, helping maintain a more balanced hormonal profile. This can be beneficial for individuals with mild deficiencies or age-related declines in testosterone.


  • Moderate Effects: Natural testosterone boosters may not provide as rapid or dramatic results as synthetic options. The impact on testosterone levels tends to be more moderate, and individual responses can vary.
  • Varied Efficacy: The effectiveness of natural boosters can depend on individual factors, such as genetics, lifestyle, and baseline testosterone levels. Some individuals may experience significant benefits, while others may see minimal changes.

Synthetic Testosterone Boosters:


  • Rapid and Potent Effects: Synthetic testosterone boosters, often prescribed in the form of testosterone replacement therapy (TRT), can lead to faster and more substantial increases in testosterone levels. This can be beneficial for individuals with severe deficiencies or specific medical conditions.
  • Targeted Intervention: Synthetic options allow for precise control over testosterone levels, making it easier to tailor the treatment to individual needs and achieve specific therapeutic goals.


  • Side Effects: Synthetic testosterone can lead to side effects, including acne, fluid retention, mood swings, and potential long-term risks such as cardiovascular issues or impacts on fertility. Monitoring is essential to manage these risks.
  • Dependency and Disruption of Natural Production: Prolonged use of synthetic testosterone can suppress the body's natural production of the hormone, potentially leading to dependency and testicular atrophy. Post-treatment recovery of natural testosterone production may be necessary.
  • Prescription Requirement: Synthetic testosterone boosters, especially in the form of TRT, require a prescription and close medical supervision. This can limit accessibility and may involve more stringent monitoring.


When Should You Take Supplements to Boost Testosterone?

You should take natural supplements to boost testosterone levels in the morning and evening. This may help spread out the effects of the active ingredients so that you can achieve a more consistent T-level.

Do Testosterone Supplements Make You Aggressive?

No, most natural testosterone supplements won't make you aggressive. They tend to raise your T-levels slowly, and aggressive behavior is generally associated with sudden fluctuations from medical treatment.

How Long Does Testosterone Booster Stay In Your System?

Testosterone booster can stay in your system for up to six months, depending on your body. The duration of testosterone boosters in the body may vary depending on factors such as metabolism, body mass, and individual differences.

Do Prohormones Increase Testosterone?

Prohormones can increase testosterone because they are compounds that can convert into active hormones in the body. The use of prohormones for increasing testosterone is discouraged, as they may have potential health risks and legal restrictions. Additionally, prohormone supplements are not regulated, and their safety and purity can be questionable.

ZMA vs Testosterone Booster: Which Is Better?

Testosterone boosters are better because they're designed specifically to increase testosterone levels. ZMA may indirectly support testosterone production, especially in those with mineral deficiencies.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2774316/
  2. https://file.scirp.org/pdf/ASM20120400001_62630923.pdf
  3. https://www.henryford.com/blog/2020/07/the-sunshine-vitamin-and-your-skin
  4. https://pubmed.ncbi.nlm.nih.gov/21154195/
  5. https://www.maturitas.org/article/S0378-5122(16)30297-3/abstract
  6. https://pubmed.ncbi.nlm.nih.gov/21312304/
  7. https://pubmed.ncbi.nlm.nih.gov/8875519/
  8. https://www.iasj.net/iasj?func=fulltext&aId=71548
  9. https://pubmed.ncbi.nlm.nih.gov/26609282/
  10. https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy

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