What Do Testosterone Boosters Do? (Benefits & Side Effects)

Here are some of the most common ingredients found in testosterone supplements:

D-Aspartic Acid: Studies by the National Library of Medicine have shown that this amino acid can enhance testosterone levels in male animals [3].

However, human studies produced inconsistent results. More clinical trials are needed to conclude whether or not D-aspartic acid can boost low T. Still, you might want to give it a go.

Fenugreek: Fenugreek is an herb that might stimulate testosterone production. For example, one study published by the International Journal of Medical Sciences found that taking 500 mg of fenugreek supplement over 12 weeks boosted testosterone levels by 44% [4]. That’s an incredible finding.

However, I should note that some studies by the International Journal of Exercise Science found fenugreek ineffective in raising low testosterone [5]. So, set your expectations accordingly.

Asian Ginseng: Ginseng has been traditionally used in China and the Far East to improve sexual function in males, and science seems to confirm its positive effects on low testosterone. For example, one study found that ginseng intake skyrocketed testosterone levels in young women [6].

Other studies published by the National Institutes of Health found that ginseng can help preserve sperm, increase libido, boost sperm production and quality, and treat erectile dysfunction [7]. However, these were conducted on animals and may not apply to humans.

The most effective boosters will contain these ingredients, along with zinc and vitamin D.

It's noteworthy that beyond these common ingredients, emerging research suggests the potential of lesser-known substances like Eurycoma Longifolia and Ashwagandha, which have shown promising results in preliminary studies for boosting testosterone levels and improving overall hormonal balance.

If you have only slightly lowered T, you may try to boost it without using supplements. For a more severe deficiency, I suggest combining these habits and foods with boosters.

Here’s what you should try to increase your T in the most natural way possible: 

• Regular exercise: Studies show that men who exercise have higher T levels. Specific forms of training, such as resistance training and HIIT, seem to be especially effective in boosting low T.
• Testosterone-boosting foods: Egg yolks, fish, red meat, beans, and legumes are just some of the foods that have been linked with increased testosterone production.
• Testosterone-boosting music: Some studies have linked testosterone levels with musical preferences. For example, men with higher T prefer rock and heavy metal music. But it seems that the right music can also boost our T levels. It increases dopamine and decreases cortisol, a stress hormone that kills testosterone.
• Vitamin D: Vitamin D deficiency may cause low T. So, try to get out in the sun more, eat more foods rich in it, or consider taking a vitamin D multivitamin supplement.