Reclaim Your Prime: 6 Supplements to Increase Testosterone

Do you remember the strength and vitality you felt in your twenties? As the years pass, many men notice that spark fading. A common reason for this decline is a decrease in testosterone levels. 

Testosterone is one of the main hormones in the body, and it’s particularly important for men. It drives many physiological processes that impact physical and mental health. Therefore, when testosterone levels drop, it can affect your overall well-being. Fortunately, there are supplements available that can help boost your testosterone levels and restore that youthful vigor.

• Some natural supplements may increase testosterone levels. These include zinc, magnesium, vitamin D, D-aspartic acid, DHEA, ashwagandha, and many others.
• Testosterone-boosting supplements are available without a prescription, but it's crucial to get a full check-up and treatment plan before starting them. Consulting with an experienced physician can save you time and money. 
• No supplement can fully counteract the effects of poor lifestyle habits. Regular exercise, adequate sleep, a balanced diet, and avoiding harmful substances are essential. At Opt Health, we approach low T from every angle to help you achieve optimal health. 

Low T and Ways to Increase It 

Testosterone production starts to decline around the age of 30, and almost 40% of males age 45 or older don’t make enough of it.¹ According to the American Urological Association, a testosterone level below 300 nanograms per deciliter (ng/dL) is used as the clinical threshold for diagnosing low testosterone, or "hypogonadism." However, the presence of signs and symptoms is also necessary to confirm the diagnosis.²

If your T is low, you might struggle with the following signs and symptoms: 

• Decreased libido and erectile dysfunction (ED)
• Infertility 
• Loss of muscle mass and reduced bone density
• Increased body fat
• Loss of body hair 
• Fatigue
• Difficulties with concentration and memory
• Mood swings, irritability, or depression
• Low red blood cell count (anemia)

Wondering if your testosterone levels are low? The best way to find out is by talking to your healthcare provider and getting your levels of testosterone and other hormones measured. If your T needs a boost, they might recommend supplements or even testosterone replacement therapy (TRT). Regardless of the approach, guidance on improving your lifestyle habits should be part of the treatment plan. 

6 Natural Supplements to Increase Testosterone 

Many people turn to testosterone-increasing supplements to improve their hormonal balance and overall health. However, it's important to remember that the Food and Drug Administration (FDA) does not regulate natural supplements as rigorously as pharmaceutical drugs. Therefore, it's crucial to do your research and consult your healthcare provider before starting any new supplement. 

Here, we present a list of 6 evidence-based, natural supplements that may increase testosterone. 

Zinc 

Zinc is an essential mineral that has numerous functions in the body, such as supporting immune function and metabolism. Animals studies suggest that zinc may enhance sexual function in males, potentially improving low sex drive, ED, and poor sexual performance.³

As a general guideline, adults should not exceed 40 mg of zinc per day. If you’re interested in using zinc to support testosterone production and sperm health, be sure to consult with a healthcare provider to ensure you don’t overdo it.

Magnesium

Magnesium is an essential mineral that plays a critical role in various physiological processes in the human body. It's involved in a variety of biochemical reactions, contributing to muscle and nerve function, energy production, bone health, and more.

Research shows that magnesium supplementation may increase both free and total testosterone levels in sedentary individuals and athletes.⁴ Those who were physically active had slightly better results, highlighting the importance of combining lifestyle interventions with supplements to boost testosterone. Another study found similar effects in older men, underscoring the vital role of magnesium in maintaining anabolic (tissue building) hormone levels as we age.⁵

Vitamin D

Vitamin D is a crucial micronutrient that supports several aspects of human health. When your skin is exposed to sunlight, it makes vitamin D from cholesterol. However, up to 1 billion people worldwide are deficient in vitamin D.^6,7 This is particularly true for people in extreme latitudes during the winter months. 

Research suggests that vitamin D deficiency may be associated with lower testosterone levels.^8,9 Another study from 2017 found vitamin D supplementation to increase T levels and improve ED in 102 men with vitamin D deficiency. 

To maintain optimal levels of vitamin D, aim for adequate (and safe) sunlight exposure and consult your healthcare provider about incorporating vitamin D3 supplements into your diet, especially during the colder months.

D-Aspartic Acid

D-aspartic acid is an amino acid suggested to have a potential role in increasing testosterone levels. It may enhance T production by increasing the synthesis of steroid hormones as well as the number of androgen (male sex hormone) receptors in the testes.

Some animal studies have shown D-aspartic acid to increase T levels in rats and other animals, while also increasing the concentration of the luteinizing hormone (LH) and progesterone in rats.¹⁰ A study in amphibians also reported increased T production and enhanced secondary sexual characteristics.¹¹ However, research in humans remains inconclusive. 

DHEA

Dehydroepiandrosterone (DHEA) is a precursor hormone used to produce estrogen and testosterone. If your body can’t make enough DHEA, it is likely that your testosterone levels may also be low. 

According to a recent meta-analysis, DHEA supplementation may be associated with an increase in testosterone levels, particularly in women.¹² Those who received doses exceeding 50 mg per day experienced a more significant increase in testosterone levels. 

However, it is important to remember that professional athletes are prohibited from using DHEA by several regulatory bodies: the International Olympic Committee (IOC), The National Collegiate Athletic Association (NCAA), and The World Anti-Doping Agency (WADA). 

Ashwagandha

Ashwagandha, also known as Withania somnifera, is a promising supplement to raise testosterone. Traditionally used in Ayurvedic medicine, it is primarily known for its soothing and relaxing effects.¹³

Several studies indicate a positive link between ashwagandha and testosterone increase, although the exact mechanism is not clear.¹⁴ We know that cortisol, the stress hormone, might reduce testosterone production. By reducing stress levels and cortisol concentration, ashwagandha may support testosterone production. 

Other supplements

Other supplements have been suggested to potentially increase testosterone levels. Some names you might recognize include: 

• Tribulus
• Fenugreek extract
• Maca extract
• Tongkat ali extract
• Fadogia agresti
• Yohimbe extract
• Ginseng

Although some of these supplements may have some health benefits, it is uncertain whether they play a role in testosterone production in humans. When in doubt, please consult with your healthcare provider. 

Are Testosterone Supplements Safe? 

Traditional medicine often relies on plant-based supplements for health, vitality, and hormonal balance. Natural supplements are generally safe when used at recommended doses, but since supplements are not regulated in the same way as medications, there is significantly less research available on their safety and efficacy. Therefore, it’s always a good idea to talk to your doctor before starting any supplements, particularly for managing low testosterone.

How to Receive Testosterone Supplements

If you are concerned about having low T, it’s best to talk with your healthcare provider and discuss all of your options. Natural supplements, like the ones we discussed here, can be bought without a prescription. However, it’s important to consult with your physician to determine the right supplementation plan for you. 

TRT will require a visit to the doctor. You will undergo a complete evaluation, including a blood test to confirm that your testosterone levels are low before receiving a prescription. Your provider will also want to monitor your condition periodically and check the levels of testosterone in your blood. 

Other Ways to Increase Low T

Some people are concerned about their T levels but don’t want to take a handful of pills every day. Luckily, there are other ways to increase low T naturally, and your action plan should encompass different interventions. 

• Exercise. Get started with a workout regime that feels good, such as strength training and high-intensity interval training (HIIT). Exercise is associated with muscle gain and greater bone density, which may promote higher testosterone production. 
• Lose the extra weight. In general, having a higher body mass index (BMI) is associated with lower T. Weight loss can restore your hormonal balance and increase T levels. 
• Sleep well. Male T levels tend to peak in the morning, but lack of sleep can interfere with daily hormone cycles. Ensure you get adequate rest to support healthy testosterone levels.
• Quit drinking. Excessive alcohol use is associated with reduced testosterone production. If your T is already low, stop drinking to support your body’s hormonal rhythms. 

Takeaway 

If symptoms of low T are making you feel sluggish and tired, seeking medical advice is essential. Opt Health physicians approach your health from all angles: TRT, supplements, and lifestyle changes. Having a professional by your side at all times can ease the journey towards a healthier, stronger you. 

References

1. Mulligan T, Frick MF, Zuraw QC, Stemhagen A, McWhirter C. Prevalence of hypogonadism in males aged at least 45 years: the HIM study. Int J Clin Pract. 2006;60(7):762-769. doi:10.1111/j.1742-1241.2006.00992.x
2. Testosterone Deficiency Guideline. American Urological Association. Accessed October 14, 2024. https://www.auanet.org/guidelines-and-quality/guidelines/testosterone-deficiency-guideline
3. Besong EE, Akhigbe TM, Ashonibare PJ, et al. Zinc improves sexual performance and erectile function by preventing penile oxidative injury and upregulating circulating testosterone in lead-exposed rats. Redox Report. 2023;28(1):2225675. doi:10.1080/13510002.2023.2225675
4. Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion | Biological Trace Element Research. Accessed October 12, 2024. https://link.springer.com/article/10.1007/s12011-010-8676-3
5. Magnesium and anabolic hormones in older men - Maggio - 2011 - International Journal of Andrology - Wiley Online Library. Accessed October 12, 2024. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2605.2011.01193.x
6. Vitamin D. National Institutes of Health - Office of Dietary Supplements. Accessed October 14, 2024. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
7. Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/
8. Chen C, Zhai H, Cheng J, et al. Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis. The Journal of Clinical Endocrinology & Metabolism. 2019;104(8):3148-3156. doi:10.1210/jc.2018-01874
9. Barbonetti A, Vassallo MRC, Felzani G, Francavilla S, Francavilla F. Association between 25(OH)-vitamin D and testosterone levels: Evidence from men with chronic spinal cord injury. J Spinal Cord Med. 2016;39(3):246-252. doi:10.1179/2045772315Y.0000000050
10. Sex hormone levels in the brain of d-aspartate-treated rats - ScienceDirect. Accessed October 12, 2024. https://www.sciencedirect.com/science/article/pii/S1631069117301920
11. Raucci F, Assisi L, D’Aniello S, Spinelli P, Botte V, Fiore MD. Testicular endocrine activity is upregulated by D-aspartic acid in the green frog, Rana esculenta. Published online August 1, 2004. doi:10.1677/joe.0.1820365
12. Li Y, Ren J, Li N, et al. A dose-response and meta-analysis of dehydroepiandrosterone (DHEA) supplementation on testosterone levels: perinatal prediction of randomized clinical trials. Experimental Gerontology. 2020;141:111110. doi:10.1016/j.exger.2020.111110
13. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159X19666210712151556
14. Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in Nutrition. 2021;12(3):744-765. doi:10.1093/advances/nmaa134