Have you considered using a testosterone booster?
Also known as T-Boosters and test boosters, they have several uses:
- Improve muscle mass
- Improve libido
- Boost athletic performance and recovery
- Restore and maintain testosterone levels for those over the age of 30.
The effectiveness of a testosterone booster comes down to its ingredients of course. This is a scientific look at which ones are best.
Table of Contents
Ingredients That Work
Zinc
Zinc is a mineral with numerous important functions in the body.
It helps to:
- Aid muscle growth
- Keep the brain sharp
- Boost dopamine
- Protect prostate health
- Improve testosterone levels.
It’s concentrated in the testes and triggers testosterone synthesis, acting as a building block for the male sex hormone. It also neutralises prolactin, considered a ‘girly’ hormone.
Studies show that supplementing with zinc for as little as 6 weeks can boost testosterone levels, while restricting it can decrease testosterone (1, 2).
Supplementation can even reverse hypogonadism (shrunken testicles and man ‘boobs’), at least in those deficient in zinc (3).
Considering that zinc is lost through sweat, it may be an important for athletes to supplement.
Summary and Advice
- Zinc is a critical nutrient for testosterone production.
- Look for zinc citrate (34% by weight) as this is the most easily absorbed and affordable.
- Zinc citrate’s 34% by weight, for instance, means 30g of zinc citrate is equal to 10.2g of actual zinc. Look for details of the elemental weight (the proportion of zinc) in any other form of zinc that you take; this should be marked on the label.
- Up to 10mg is considered a low dose of zinc (best used as a daily preventative), while anyone deficient in zinc might want to take between 25-40mg. It is advised not to exceed the Tolerance Upper Limit of 40mg.
Magnesium
Magnesium is another important mineral, involved in over 300 bodily processes.
Unfortunately, magnesium deficiency is the second most common nutrient deficiency in the developed world (after vitamin D).
Magnesium has been shown to boost free and total testosterone levels in both sedentary and athletic men, with the latter actually experiencing the bigger boost (4).
It’s thought to block the SHBG hormone (sex hormone binding globulin) from binding with and neutralising testosterone, leaving more to circulate in the bloodstream.
Summary and Advice
- Magnesium supplementation appears to boost free and total testosterone.
- Magnesium citrate and magnesium gluconate are the premium forms that are easiest to absorb (it has a bioavailability of 25-30% (5).
- A standard dose is between 200-400mg. Note that excessive dosages can cause gastrointestinal issues.
D-Aspartic Acid (DAA)
D-Aspartic Acid (or DAA) is an amino acid shown to boost the amount of testosterone in the body.
In fact, studies show it can increase testosterone levels by a whopping 42% within 12 days. Even after particpant stopped taking it, increased levels remained for at least the next 3 days (6).
It works as a messenger between the leydig cells in the testes and the brain, super-charging signals that promote testosterone synthesis. This is the process that converts cholesterol to testosterone.
While that seems quite cut and dry, there was a similar study that found conflicting results.
Participants took 3g of DAA (same as the study above) for 28 days, but no change in testosterone levels were observed. The difference here was that participants were regular gym-goers and well-trained (7).
The contrasting results between the two studies may come down to the exercise status and base testosterone level of the study participants.
Examine.com states that while DAA supplementation seems to boost testosterone in most men, its effects are temporary – a week to a week and a half – in healthy men. Infertile men, however, may experience a longer benefit.
Studies have shown that DAA may also aid in fertility, with seminal motility boosted between 50-100% while supplementing with DAA. One limited study of infertile men noted that conceptions increased from none to 26% of subjects over a 90 day period.
Summary and Advice
- DAA appears promising for those who lack testosterone or experience infertility. Particularly middle-aged and older men as levels naturally decline over 30-40 years old.
- It might not work for those with sufficient testosterone or already in peak physical form.
- The standard dose of DAA is between 2,000 – 3,000mg. Look for the DAA-CC form of the supplement as this is easier to absorb.
Vitamin B6
Vitamin B6 (Pyridoxine) appears to have a strong influence on testosterone.
When vitamin B6 levels are low, testosterone seems to be too. One study found that rats deprived of the vitamin experienced a slowdown of testosterone synthesis (8).
The mechanism is not well-understood by researchers, however.
Summary and Advice
- Vitamin B6 appears to influence testosterone, although the mechanism is not well-understood.
- Look for the more powerful active form of vitamin B6, P-5-P.
Boron
Boron seems to have a major influence on testosterone.
It works by optimising vitamin D and magnesium, while also combating sex hormone binding globulin (SHBG), which neutralises testosterone.
One study showed that 10mg of boron supplementation per day significantly raised testosterone levels after just one week (9).
Summary and Advice
- Boron helps to optimimse use of vitamin D and magnesium.
- The amino acid chelate form of boron is better than other options as it is more bioavailable, and may impact testosterone at smaller dosages.
ZMA
ZMA refers to zinc monomethionine aspartate with magnesium aspartate with vitamin B6.
It’s typically used as a sleep and recovery aid, thought to encourage deeper REM sleep.
A controlled study of 27 Division II footballers gave either ZMA or a placebo for seven weeks. At the end, those players taking ZMA enjoyed a 30% increase in testosterone and an 11.6% boost in strength, with the placebo group only at 10% and 4.6% respectively (10).
However, another study on resistance-trained males failed to find any benefits of ZMA supplementation (11).
Much like zinc, it appears ZMA may only help if you are deficient in these minerals. Athletes in particular are prone as both zinc and magnesium can be lost after vigorous exercise.
Summary and Advice
- ZMA has been shown to increase testosterone by 30%.
- Ensure that any ZMA you buy is in the form of zinc and magnesium aspartate, not sulfate or chelate.
- Look for the established ratio of 11mg Vitamin B6, with 30mg zinc monomethionine aspartate and 450mg magnesium aspartate.
- Do not take with calcium as it hinders absorption. For the same reason, do not buy any ZMA product that includes calcium.
Vitamin D
Vitamin D, the “sunshine vitamin” helps the body to produce several hormones.
Testosterone being one of them.
It is concentrated in the testes and helps to release leutenizing hormones, which in turn influences the release of testosterone, as well as growth hormone.
A year-long study found that taking vitamin D boosted free, bioactive and total testosterone (12).
So if you’re low in vitamin D, you may well be low in testosterone too. Unfortunately vitamin D deficiency is the number 1 nutrient deficiency in the developed world.
Summary and Advice
Vitamin D helps to release hormones that stimulate testosterone release.
Always take your vitamin D supplements as D3 (cholecalciferol). This is the form we make from sunlight, and is the easiest to absorb.
Ingredients That May Work
Mucuna pruriens (velvet bean)
The bean Mucuna pruriens contains L-DOPA (levodopa), thought to boost two hormones that stimulate testosterone production- the luteinizing hormone and the follicle-stimulating hormone.
Most research on the velvet bean so far has been centred around fertility issues and Parkinson’s disease. It was found to increase testosterone by 39% in men with a low sperm count, and by 17% in men with low sperm activity (13).
Tribulus terrestris
Tribulus terrestris is a Mediterranean plant extract common in testosterone supplements.
Some studies have linked it to a boost in testosterone in men with a deficiency, but others failed to show any correlation (14).
Tribulus terrestris manufacturers claim it does so by boosting luteinizing hormone, which stimulates the testes to produce more testosterone. However, these claims are not scientifically proven.
It seems like a reliable aphrodisiac, but not a sure-fire testosterone booster.
Ginseng
Ginseng is a plant known for its sex drive and vitality boosting effects.
One human study showed that ginseng increased free testosterone and DHT. However, Examine.com states any testosterone boost is limited to infertile men and likely to be very small (15).
It may produce a small testosterone boost, but one that would only be noticeable during sexual performance.
Fenugreek
Fenugreek is a tropical African plant renowned for its ability to boost libido and testosterone.
Studies have shown it may benefit testosterone, but these were all done by fenugreek supplement manufacturers. This kind of in-house study is likely quite biased (16).
There are different theories about how it might work. Some claim it elevates libido and nitric oxide in the body, while others say it improves testosterone availability via its high saponin content. Some experts even believe is can block testosterone “killing” hormones like SHBG.
Even if this is the case, fenugreek blocks the creation of another important male sex hormone called DHT. This suggests any benefits it may have comes with a big negative too.
It seems like a libido booster at best, with any testosterone benefits left to chance.
Ingredients That Don’t Work
Horny Goat Weed
Nothing screams aphrodisiac better than the herb horny goat weed. But that’s only because of the name.
Western medicine has not found any good proof that horny goat weed can boost testosterone.
Some animal trials observed modest increases in testosterone levels, but nothing has been seen in human trials to date (17).
A good libido booster but that’s the extent of it.
DHEA
Dehydroepiandrosterone (DHEA) helps to synthesise testosterone, and also may neutralise testosterone “killing” hormone SHBG.
Current human research indicates DHEA may raise testosterone-levels slightly, but this was ironically only observed in the elderly and women ironically (18).
For that reason you should not rely on this to help.
Oyster Extract
Oysters are rich in zinc, which has been a recognised testosterone boosting ingredient since ancient times.
In fact, that’s the reason they are such a popular aphrodisiac in many cultures.
But you’d actually be much better off using a concentrated source of zinc, such as a supplement. This would save you coin as well.
Maca
This South American root vegetable has strong evidence as a libido enhancer, which is why it’s such a popular aphrodisiac.
But research shows its effect on testosterone is virtually non-existent.