8 Supplements That Increase Testosterone — and What to Know Before You Take One

There are countless supplements on the market that claim to increase testosterone. If you experience symptoms of low testosterone, you may be tempted to try one. But first, it’s important to know the details about each supplement and how they work.

Here are the supplements that may boost testosterone and how to know if they’re right for you.

Why is testosterone important?

In men, testosterone is the primary sex hormone that’s responsible for traits such as a deep voice and facial hair. But testosterone is a key hormone for both sexes. 

Testosterone is produced by the testicles in men and by the ovaries in women. It has many essential functions, including:

• Increasing muscle mass and strength

• Improving bone density

• Increasing sex drive (libido)

• Balancing mood

• Supporting fertility

Testosterone levels naturally begin to decline around age 30. Chronic conditions such as obesity and medicines like chemotherapy can also lower testosterone. 

Because testosterone impacts many areas of your body, low levels can cause a wide array of symptoms. These include:

• Low sex drive

• Low sperm count

• Insomnia

• Weakness

• Bone loss

• Increased body fat

• Mood changes

8 supplements that increase testosterone

Some supplements might help increase your testosterone levels if they’ve dropped.

EXPERT PICKS: WHAT TO READ NEXT

• Is your testosterone low? We go through the telltale signs of low testosterone so you know when to talk to a healthcare professional.

• Testosterone replacement therapy: Our experts put together a full guide to your treatment options, along with the benefits and risks of each one.

• Foods that increase your sex drive: Let’s talk about the different nutrients in food that can improve your sex life.

But it’s important to keep in mind that the FDA doesn’t regulate dietary supplements the way it does medications. This makes it harder to know if a supplement is safe or effective. 

On top of that, hormone treatment of any kind can have unintended side effects. So it’s best to talk to a healthcare professional you trust before starting a supplement. Be open about your symptoms, your concerns, and why you’d like to try a supplement. They can help you make the safest choice for you. 

You can also read about supplements that may help. Based on our research, the following supplements show the most promise for increasing testosterone.

1. Zinc

Zinc is an essential mineral found in meat, fish, and seafood, as well as fortified cereals. It plays a role in immune function, protein synthesis, and DNA production.

Zinc also plays an important role in male fertility. Research shows that zinc helps maintain testosterone levels. The body uses it to turn testosterone into its active form. It also helps the body produce thyroid hormones, which affect testosterone function.

Adults shouldn’t take more than 40 mg of zinc per day. For comparison, the recommended amount per day is between 8 mg and 11 mg for adults. Getting too much of this mineral can cause the following side effects:

• Diarrhea

• Stomach pain

• Nausea

• Vomiting

• Loss of appetite

• Headaches

2. DHEA

Dehydroepiandrosterone (DHEA) is a hormone produced by the adrenal glands. These are small, triangular-shaped organs that sit on top of the kidneys. 

DHEA helps create testosterone, but levels of DHEA gradually decline with age. For this reason, taking supplements may help restore DHEA levels and combat age-related reductions in testosterone. Doses greater than 50 mg per day seem to be the most effective for increasing testosterone. 

That being said, high doses of DHEA (doses over 50 mg) may be harmful, especially in the long term. DHEA is considered an anabolic steroid. These are a type of steroid that people take to build muscle. Some of the potential side effects include: 

• Acne

• Upset stomach

• Mood changes

DHEA also has the potential to worsen certain health conditions, such as:

• Polycystic ovary syndrome (PCOS)

• Endometriosis

• Hormone-sensitive cancers (like breast, uterine, and prostate)

• Liver disease

• High cholesterol

It can also interfere with medications like insulin and blood thinners. It’s important to talk to a healthcare professional about DHEA in particular if you’re considering taking it.

3. Vitamin B6

Vitamin B6, also known as pyridoxine, is found in many foods, including fish, organ meats, potatoes, and fruits. 

This vitamin plays a role in creating energy and brain chemicals. Vitamin B6 is also essential for producing and regulating testosterone. It works indirectly by: 

• Protecting against cell damage from things like inflammation, aging, and environmental toxins 

• Regulating messages between hormones that trigger testosterone production 

As vitamin B6 is a water-soluble vitamin, your body can easily get rid of any excess through urine. However, it’s still possible to consume too much. Consistently getting more than 250 mg of vitamin B6 per day can cause the following symptoms:

• Dizziness

• Nausea

• Numbness or tingling in the hands, feet, legs, and/or arms 

• Skin sensitivity to sunlight

5. Boron

Boron is a trace mineral. It’s found in many plant foods, including: 

• Avocado

• Peaches

• Kidney beans

• Almonds

• Peanut butter 

Older research shows that increasing boron levels also boosts testosterone. In one small study, healthy men who took 10 mg of boron daily for 1 week had an increase in testosterone. However, it’s unclear why boron impacts testosterone levels, and there isn’t much research to support its use.

There’s not an official recommendation on daily intake for boron. However, 1 mg to 13 mg per day is considered safe. For reference, 1 cup of prune juice contains roughly 1.4 mg of boron. 

6. Ashwagandha

Ashwagandha comes from a plant. It’s considered to be an adaptogen — plant-based compounds that helps the body cope with stress. Ashwagandha may also increase testosterone levels.

In one study, men participated in an 8-week resistance-training program. One group also took 300 mg of ashwagandha twice daily, in addition to the workouts. These participants saw a much greater boost in testosterone compared to men who took a placebo. 

More recent research on men with low sexual drive had similar findings. Those who took two daily 300 mg doses of ashwagandha for 8 weeks increased their testosterone levels. They also reported greater improvements in sexual well-being. 

Ashwagandha may boost testosterone indirectly by helping your body manage stress. Stress management has many benefits, including better sleep and reduced inflammation and oxidative stress. These effects may help your body make hormones like testosterone.

Little is known about the safety of using ashwagandha for longer than 3 months. Side effects may include:

• Loose stools

• Nausea

• Drowsiness

• Liver damage (rare)

7. Fenugreek

Fenugreek is a clover-like herb that smells and tastes like maple syrup. It’s been used for centuries as a medicinal plant to combat constipation, menstrual cramps, and menopause symptoms. But fenugreek may also help boost lagging testosterone levels. 

One study looked at the effect of giving college-age men 500 mg of fenugreek seed extract daily for 8 weeks. Researchers noted significantly increased testosterone compared to those who took a placebo. 

Fenugreek contains several compounds that may improve testosterone levels. Two examples of these are saponins and sapogenins, which are found in other plant foods like oats and soy. These compounds may help the body produce male sex hormones like testosterone. 

It’s unclear whether it's safe to take fenugreek in amounts greater than those found in foods. Potential fenugreek side effects include:

• Diarrhea

• Nausea

• Digestive symptoms

• Dangerous drops in blood sugar (with large doses) 

8. Vitamin D

Vitamin D is a fat-soluble vitamin found in foods like fatty fish, egg yolks, and fortified dairy. Sunlight exposure on your skin also tells your body to make vitamin D. That’s why it’s known as the “sunshine vitamin.” 

Vitamin D plays a role in many bodily processes. It’s used for bone growth, immune function, and taming inflammation. It also helps with testosterone production and regulation. 

That said, researchers are uncertain whether vitamin D supplements have any effect on testosterone levels. Other factors, such as age and body mass index (BMI), may affect whose testosterone responds to vitamin D supplements and whose doesn’t.

Still, most people in the U.S. aren’t getting the vitamin D they need for general health. So, it wouldn’t hurt to talk to your healthcare team about taking a supplement.

Do you need a testosterone supplement?

Men with healthy amounts of testosterone don’t need to worry about boosting their levels. For context, low testosterone is defined as less than 300 nanograms per deciliter (ng/dL). If your testosterone is low, you may benefit from therapies that raise it. 

If you have low testosterone due to a medical condition, your healthcare team may recommend testosterone replacement therapy (TRT). This is an FDA-approved treatment that uses manufactured forms of testosterone to increase your levels. 

TRT isn’t currently approved for men who have low testosterone from aging only. So, this is when you might consider a testosterone supplement for symptoms of low testosterone. 

However, testosterone supplements aren’t clinically proven to be effective. They can also cause side effects. It’s best to talk to your healthcare team if you notice symptoms of low testosterone, which include:

• Loss of libido

• Fatigue

• Depression

• Unintended weight gain

• Insomnia

Your primary care provider may recommend blood tests to check your testosterone levels. If you have low testosterone, ask about your options, including supplements.

Are there any natural ways to increase testosterone?

There are a few natural strategies for increasing testosterone levels. These include:

• Weight loss: If you have increased weight in the obese category, losing excess body fat can help boost testosterone production.

• Exercise: Regular physical activity helps prevent testosterone from falling. Resistance training, high-intensity interval training (HIIT), and aerobic exercise are all effective.

• Limit alcohol: Drinking high amounts of alcohol can disrupt your hormones and decrease your testosterone levels. Drinking low amounts doesn’t seem to have the same effect.

• Quit smoking: The nicotine in cigarettes might shrink your testosterone stores, though research is inconclusive. But there’s a clear link between smoking and erectile dysfunction. 

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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