What are the best supplements to raise testosterone levels?

Best Supplements to Raise Testosterone Levels

Lifestyle modifications such as weight loss and increased physical activity are the most effective non-pharmaceutical approaches to naturally increase testosterone levels. 1

Evidence-Based Approach to Testosterone Enhancement

First-Line Approach: Lifestyle Modifications

• Weight management: Maintaining weight within recommended range or losing weight if overweight/obese 1
• Physical activity: Regular exercise, particularly resistance training 1
• These interventions are recommended before considering supplements or medications

Supplements with Some Supporting Evidence

1. Vitamin D

   • Supplementation may increase testosterone levels in men with vitamin D deficiency 2
   • A randomized controlled trial showed significant increases in total, bioactive, and free testosterone levels with vitamin D supplementation 2
   • Most beneficial for those with initial deficiency (<50 nmol/l)

2. Zinc

   • Positive correlation between serum zinc and testosterone levels 3
   • Zinc supplementation may improve testosterone levels, particularly in those with zinc deficiency 3
   • Effect varies based on baseline zinc and testosterone levels, dosage form, and duration

Supplements with Limited or Contradictory Evidence

Recent systematic reviews of testosterone-boosting supplements reveal concerning findings:

• Only 24.8% of ingredients in "testosterone booster" supplements have data supporting their claims 4
• 10.1% of ingredients may actually decrease testosterone levels 4
• 68% of ingredients in testosterone and erectile dysfunction supplements received C or D grades for contradicting, negative, or lacking evidence 5

Specific Supplements with Some Evidence

According to the most recent systematic review (2024) 6:

• For male athletes: β-hydroxy β-methylbutyrate and betaine showed effectiveness
• For men with late-onset hypogonadism: Eurycoma longifolia, Tesnor™ (blend of Punica granatum fruit rind and Theobroma cacao seed extracts), and PrimaVie™ (purified Shilajit extract) showed possible effectiveness
• For healthy men: Eurycoma longifolia and Withania somnifera (ashwagandha) showed possible effectiveness

Important Cautions

1. Supplement quality concerns:

   • Many supplements contain supra-therapeutic doses of vitamins and minerals 4
   • 13% of products exceed FDA upper tolerable intake levels for zinc, vitamin B3, and magnesium 4
   • No whole supplement products have published randomized controlled trial evidence 5

2. Medical considerations:

   • Men trying to conceive should avoid testosterone-boosting supplements as they may interrupt normal spermatogenesis 1
   • Men with cardiovascular disease history should consult healthcare providers before using any testosterone-enhancing products 1
   • Alkylated oral testosterone should not be used due to liver toxicity risks 1

3. Alternative approaches for specific situations:

   • For men with testosterone deficiency who wish to maintain fertility, clinicians may consider aromatase inhibitors, human chorionic gonadotropin, or selective estrogen receptor modulators under medical supervision 1

Conclusion

The most evidence-based approach to naturally raising testosterone levels is through lifestyle modifications, particularly weight management and regular physical activity. Among supplements, vitamin D and zinc show the most promise for those with deficiencies. Most commercial "testosterone booster" supplements lack sufficient evidence to support their claims and may contain potentially harmful ingredients or dosages.