Research has shown that testosterone levels in men naturally begin to fall from around 40 onwards.
While this doesn’t necessarily mean you’ll fall below the threshold of low testosterone straight away, it can lead to the rise of symptoms associated with testosterone deficiency. Equally, you could also develop low testosterone well before the age of 40 due to a range of external factors.
In this article, we discuss five of the most effective supplements you can take in your day-to-day life to help boost your hormone levels and stave off the symptoms of testosterone deficiency.
Best testosterone-boosting supplements
Testosterone supplements are a great way to boost your levels to slow or potentially prevent them from falling to clinically low levels. Blood tests will reveal if your testosterone levels are on the edge of being low (around 19-17 nmol/L), and if your levels are declining.
If you’re interested in lifestyle changes to go alongside proven supplements, our free booster guide details nine straightforward ways to boost your testosterone levels. The following are consumables which have been shown to increase testosterone levels over time.
1. Vitamin D
Vitamin D supports the regulation of calcium and phosphate in the body, both of which are essential to keep muscles, bones, and teeth healthy. However, a systematic review has found a link between vitamin D deficiency and low testosterone levels. Conversely, increasing vitamin D intake can help improve testosterone levels.
In one study, 65 men were split into two groups, one taking a 3,300 IU (82 micrograms approximately) daily dose of vitamin D and the other not. Over a year, the first group saw their testosterone levels increase by just over 25%, from an average of 10.7nmol/L to 13.4nmol/L.
There are many examples of foods high in vitamin D that you can incorporate into your diet. This includes:
- Oily fish such as mackerel, salmon, and tuna
- Egg yolks
- Mushrooms
- Red meat
- ‘Fortified foods’ – this can include some breakfast cereals and fat spreads
2. Zinc
Minerals like zinc are needed by the body to regulate and fuel chemical processes, including the balancing of hormones. Zinc has the potential to improve testosterone production and maintain healthy sperm. Foods high in zinc include:
- Nuts and seeds
- Shellfish
- Dairy
- Spinach
- Asparagus
- Red meat
- Cheese
If you’re struggling to get your recommended daily intake of zinc (11mg), it might be time to consider incorporating supplements alongside your daily meals. A Science Direct review of 38 separate papers concluded that ‘zinc deficiency reduces testosterone levels and zinc supplementation improves testosterone levels’.
Our Products
3. Magnesium
Magnesium supplements have been shown to increase the level of free and total testosterone in the body. While this is the case for sedentary (largely inactive) people and athletes, those who exercise regularly had higher testosterone increases. Magnesium can be found naturally in various foods, such as dark chocolate, beans, avocado, spinach, quinoa, and certain nuts.
A more straightforward way to guarantee a steady magnesium intake is to take a specially formulated supplement alongside your meals. These typically contain natural ingredients, just condensed to be more manageable and easily trackable.
4. Fenugreek
Fenugreek is a herb that can be added to lots of dishes for flavour, boost testosterone, and act as an anti-inflammatory. Alphagenix co-founder Ross Tomkins found this option particularly helpful when he first started his TRT journey in his early thirties. Daily doses of Fenugreek can result in significant increases in testosterone levels over a few months.
This is backed up by a meta-analysis of clinical trials looking at the effect of Fenugreek extract supplement on testosterone levels in men, which concludes it has a significant effect on total serum testosterone. It’s also been found that there are beneficial effects on muscle performance from Fenugreek. As such, the review concludes that ‘extracts can be a helpful natural supplement and ergogenic aid for athletes’.
5. Ashwagandha
Ashwagandha, also known as Withania Somnifera, is a medicinal herb that has been used for thousands of years to relieve stress and grant energy. Although more testing is needed, certain studies have shown that taking Ashwagandha can increase testosterone levels and benefit male fertility.
The use of Ashwaganda and Fenugreek is further supported by the 2021 systematic review ‘Examining the Effects of Herbs on Testosterone Concentrations in Men’. Although acquiring the right quantities of these herbs regularly can be challenging, which is why over-the-counter supplements can often be a more convenient option.
Determine Your Testosterone Levels With a Simple Blood Test
It’s often best to get an understanding of your baseline level of testosterone before exploring booster options. This can be done with a straightforward at-home finger-prick blood test.
These tests can also reveal various hormone imbalances alongside low testosterone, each of which can be corrected with the right approach.
Every Alphagenix blood test is followed up by a consultation to discuss your results, what they indicate, and your recommended next steps. Get in touch to arrange your initial chat, where we review your symptoms.
Related Blogs
Resources
- ‘Age-related testosterone decline: mechanisms and intervention strategies’, Reproductive Biology and Endocrinology, November 2024, https://pmc.ncbi.nlm.nih.gov/articles/PMC11562514/
- The ‘male menopause’ – https://www.nhs.uk/conditions/male-menopause/
- ‘Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review’, Advances in Nutrition, Volume 12, Issue 3, Pages 744-765, https://www.sciencedirect.com/science/article/pii/S2161831322001028
- Has a High Dose of Vitamin D3 Impacted Health Conditions in Older Adults? – A Systematic Review and Meta-Analysis Focusing on Dose 100,000 IU, PubMed Central, National Library of Medicine, 2024, https://pmc.ncbi.nlm.nih.gov/articles/PMC10819183/
Dr Max Draper ↔️ TRT Specialist
Max is a former NHS GP with over 10 years of clinical experience. After facing his own challenges with Low Testosterone, he dedicated himself to raising awareness and supporting men with similar issues through education and advocacy. He shares insights via his podcast and Instagram, Max your T. Outside of work, Max is passionate about fitness, wellness, and family life with his wife Katy and their two children.