Testosterone levels naturally decline with age in men and women, often leading to reduced energy, muscle mass, libido, and overall vitality.

For people seeking to increase testosterone and libido naturally, a combination of diet, exercise, and supplements can be effective.

Below is a comprehensive review of these strategies, followed by a ranked list of the top 20 supplements based on available evidence, focusing on effectiveness, safety, and relevance to testosterone optimization.

The review incorporates insights from reputable health resources, with a critical examination of the evidence.

Diet to Increase Testosterone

A nutrient-dense diet is foundational for supporting testosterone production. Key dietary strategies include:

• Increase Healthy Fats: Testosterone is derived from cholesterol, so consuming healthy fats is crucial. Include monounsaturated fats (avocados, olive oil, nuts) and omega-3 fatty acids (wild-caught salmon, mackerel, chia seeds). A study from the Journal of Steroid Biochemistry found that diets higher in fats (around 35-40% of calories) support higher testosterone levels compared to low-fat diets.
• Protein and Zinc-Rich Foods: Foods like eggs, lean meats, and beans provide protein and zinc, which are essential for testosterone synthesis. Eggs, in particular, supply cholesterol and vitamin D, both linked to testosterone production.
• Magnesium and Vitamin B6 Sources: Leafy greens (spinach, kale), nuts, and seeds are rich in magnesium and vitamin B6, which support testosterone production and hormonal regulation.
• Avoid Ultra-Processed Foods: Diets high in processed foods and sugars can increase insulin resistance and cortisol, both of which suppress testosterone. Antioxidant-rich foods (berries, cruciferous vegetables) help combat oxidative stress, which can impair testicular function.
• Boron-Containing Foods: Honey, raisins, and almonds contain boron, a trace mineral linked to increased free testosterone by reducing sex hormone-binding globulin (SHBG).

Sources:

• Men’s Health emphasizes foods like eggs and honey for testosterone support.
• Dr. Axe recommends a diet rich in healthy fats, zinc, and magnesium to boost testosterone naturally.
• Chris Kresser’s website highlights the role of nutrient-dense, anti-inflammatory diets in hormonal health. chriskresser.com

Exercise to Increase Testosterone

Exercise is one of the most effective ways to boost testosterone naturally, particularly in older men. Key recommendations include:

• Resistance Training: Weightlifting and strength training stimulate testosterone production by increasing muscle mass and signalling anabolic pathways. Studies show that compound movements like squats and deadlifts are particularly effective. A 2015 study in the Journal of Strength and Conditioning Research found that resistance training increased testosterone by 15-20% in older men.
• High-Intensity Interval Training (HIIT): Short bursts of intense exercise (e.g., sprinting, cycling) elevate testosterone more than prolonged endurance exercises, which can increase cortisol and lower testosterone.
• Moderate Aerobic Exercise: Activities like brisk walking or yoga support overall hormonal balance without overtaxing the adrenal glands, which can reduce testosterone in older men if overstressed.
• Avoid Overtraining: Excessive exercise can elevate cortisol, suppressing testosterone. Balance is key, with 3-5 sessions per week of moderate to high intensity.

Sources:

• Healthline emphasizes weightlifting and HIIT for testosterone boosts.
• Dr. Axe advocates for resistance training and moderate exercise to optimize testosterone.
• The Harper Clinic recommends gentle exercise like yoga to avoid adrenal stress in older men.

Supplements to Increase Testosterone and Libido

Supplements can complement diet and exercise to support testosterone levels, but their effectiveness varies, and evidence is often mixed. Below is a ranked list of the top 20 supplements based on available research, focusing on those specified in the query.

Each item includes the type, variants, half-life, best time to take, optimal dose, long-term safety, interactions, and top references.

Rankings are based on the consistency and quality of evidence for increasing testosterone and libido, with preference given to human studies and meta-analyses.

Supplements for Testosterone (Ranked by Effectiveness)

• Ashwagandha
  • Type of supplement:  Herb
  • Major Variants: Root extract, root/leaf extract (e.g., KSM-66).
  • Half-Life: Approximately 6-8 hours.
  • Best Time to Take: Evening, to reduce cortisol and support sleep.
  • Optimum Dose: 300-600 mg/day of standardized root extract (e.g., KSM-66).
  • Long-Term Safety: Generally well-tolerated; rare cases of gastrointestinal upset or liver issues with high doses. Safe for up to 8-12 weeks in studies; long-term data limited.
  • Interactions: May interact with sedatives, thyroid medications, or immunosuppressants. Avoid with autoimmune conditions without medical advice.
  • Evidence: Three out of four studies show significant testosterone increases (10-22%) in men, particularly when combined with resistance training. Reduces cortisol, indirectly boosting testosterone.
  • References:
    • Lopresti et al. (2019). A randomized, double-blind, placebo-controlled study
    • Smith et al. (2020). Examining the Effects of Herbs on Testosterone
    • chriskresser.com – Discusses ashwagandha’s adaptogenic benefits for hormonal balance.

• Fenugreek
  • Type of supplement:  Herb
  • Major Variants: Seed extract, standardized for furostanolic saponins.
  • Half-Life: 6-8 hours for active compounds (saponins).
  • Best Time to Take: Morning or pre-workout, often with meals to reduce gastrointestinal upset.
  • Optimum Dose: 500-600 mg/day of standardized extract.
  • Long-Term Safety: Generally safe for 8-12 weeks; limited long-term data. May cause mild digestive issues or allergic reactions.
  • Interactions: May enhance effects of blood thinners or diabetes medications due to saponin content.
  • Evidence: Four out of six studies show testosterone increases (up to 46% in free testosterone) and improved libido. Effective in resistance-trained men.
  • References:
    • Mansoori et al. (2020). Effect of fenugreek extract on testosterone
    • draxe.com – Highlights fenugreek for libido and testosterone.
    • greenmedinfo.health – Notes fenugreek’s role in hormonal health.

• Vitamin D
  • Type of supplement:  Vitamin
  • Major Variants: Vitamin D3 (cholecalciferol), D2 (ergocalciferol).
  • Half-Life: 2-3 weeks (stored in fat tissue).
  • Best Time to Take: Morning, with a fat-containing meal for absorption.
  • Optimum Dose: 2,000-5,000 IU/day, adjusted based on blood levels (target 30-50 ng/mL).
  • Long-Term Safety: Safe at recommended doses; high doses (>10,000 IU/day) may cause toxicity (hypercalcemia).
  • Interactions: May increase calcium absorption, so avoid excessive calcium supplements.
  • Evidence: Linked to testosterone increases in deficient men (up to 20% in some studies). Acts as a steroid hormone precursor.
  • References:
    • Monson et al. (2023). Vitamin D deficiency and testosterone
    • vitamindwiki.com – Extensive data on vitamin D’s hormonal effects.
    • grassrootshealth.net – Evidence for vitamin D optimization.

• Zinc
  • Type of supplement:  Mineral
  • Major Variants: Zinc picolinate, citrate, gluconate.
  • Half-Life: 2-3 hours (rapidly excreted).
  • Best Time to Take: Evening, with food to avoid nausea.
  • Optimum Dose: 15-30 mg/day (elemental zinc); avoid exceeding 40 mg/day.
  • Long-Term Safety: Safe at recommended doses; high doses (>40 mg/day) may cause copper deficiency or immune suppression.
  • Interactions: High doses can interfere with copper and iron absorption.
  • Evidence: Correcting zinc deficiency can increase testosterone by 10-15% in deficient men. Supports testicular function.
  • References:
    • lpi.oregonstate.edu – Details zinc’s role in hormonal health.
    • chriskresser.com – Discusses zinc for testosterone production.
    • Besong et al. (2021). Zinc and testosterone in rats

• Magnesium
  • Major Variants: Magnesium bisglycinate, citrate, taurate.
  • Half-Life: 24-48 hours (varies by form).
  • Best Time to Take: Evening, to promote relaxation and sleep.
  • Optimum Dose: 200-400 mg/day (elemental magnesium).
  • Long-Term Safety: Safe at recommended doses; high doses (>350 mg/day) may cause diarrhea or heart issues.
  • Interactions: May enhance effects of muscle relaxants or diuretics.
  • Evidence: Increases free and total testosterone (10-15%) in both sedentary and active men, especially when combined with exercise.
  • References:
    • Cinar et al. (2010). Magnesium and testosterone
    • thetestosteroneconsultant.co.uk – Recommends magnesium for testosterone.
    • fatsoflife.com – Highlights magnesium’s role in hormonal balance.

• Boron
  • Type of supplement:  Mineral
  • Major Variants: Boron citrate, glycinate.
  • Half-Life: ~24 hours.
  • Best Time to Take: Morning, with or without food.
  • Optimum Dose: 3-12 mg/day.
  • Long-Term Safety: Safe at low doses; high doses (>20 mg/day) may cause toxicity (nausea, skin issues).
  • Interactions: No significant interactions reported.
  • Evidence: Increases free testosterone by reducing SHBG (up to 25% in some studies). Limited but promising data.
  • References:
    • greenmedinfo.health – Notes boron’s testosterone-enhancing effects.
    • mercola.com – Discusses boron for hormonal health.
    • Naghii et al. (2011). Boron and steroid hormones

• Tongkat Ali
  • Type of supplement:  Herb
  • Major Variants: Eurycoma longifolia extract (standardized to eurycomanone).
  • Half-Life: 6-10 hours.
  • Best Time to Take: Morning or pre-workout.
  • Optimum Dose: 200-400 mg/day of standardized extract.
  • Long-Term Safety: Safe for short-term use (8-12 weeks); long-term data limited. May cause insomnia or agitation in high doses.
  • Interactions: May interact with antidepressants or stimulants.
  • Evidence: Increases testosterone (10-15%) and improves sperm health in men with hypogonadism.  Sometimes combined with Fadogia
  • References:
    • Rehman et al. (2016). Tongkat Ali review
    • draxe.com – Highlights Tongkat Ali for testosterone.
    • thetestosteroneconsultant.co.uk – Recommends Tongkat Ali.

• D-Aspartic Acid
  • Type of supplement:  Amino Acid
  • Major Variants: D-aspartate, sodium D-aspartate.
  • Half-Life: 1-2 hours.
  • Best Time to Take: Morning or pre-workout.
  • Optimum Dose: 2,000-3,000 mg/day for 2-4 weeks (cycling recommended).
  • Long-Term Safety: Mixed results; high doses (6 g/day) may reduce testosterone. Short-term use appears safe.
  • Interactions: May affect neurotransmitter balance; avoid with mood-altering drugs.
  • Evidence: Increases luteinizing hormone and testosterone in some studies, but effects are inconsistent in healthy men.
  • References:
    • draxe.com – Notes mixed results for DAA.
    • chriskresser.com – Discusses DAA’s inconsistent effects.
    • Topo et al. (2009). DAA and testosterone

• Panax Ginseng
  • Type of supplement:  Herb
  • Major Variants: Asian red ginseng, Korean ginseng extract.
  • Half-Life: 7-12 hours (ginsenosides).
  • Best Time to Take: Morning, to avoid sleep disruption.
  • Optimum Dose: 200-400 mg/day of standardized extract.
  • Long-Term Safety: Safe for short-term use; may cause insomnia or blood pressure changes with prolonged use.
  • Interactions: May interact with blood thinners or diabetes medications.
  • Evidence: One study showed testosterone increases, but six others found no effect. May reduce cortisol, indirectly supporting testosterone.
  • References:
    • greenmedinfo.health – Notes ginseng’s potential for hormonal balance.
    • Jung et al. (2016). Ginseng and hormones
    • mercola.com – Discusses ginseng’s vitality benefits.

• L-Arginine
  • Type of supplement:  Amino Acid
  • Major Variants: L-arginine HCl, L-arginine aspartate.
  • Half-Life: 1-2 hours.
  • Best Time to Take: Pre-workout or evening, with food.
  • Optimum Dose: 1,500-5,000 mg/day.
  • Long-Term Safety: May increase risk of heart or kidney issues with long-term use. Safe in moderation.
  • Interactions: May enhance effects of nitrates or ED medications.
  • Evidence: Combined with pine bark, may increase testosterone slightly (5-10%) and improve ED. Limited standalone data.
  • References:
    • Aoki et al. (2012). L-arginine and pine bark
    • thetestosteroneconsultant.co.uk – Recommends L-arginine for blood flow.
    • lpi.oregonstate.edu – Details L-arginine’s role in nitric oxide production.

• L-Citrulline
  • Type of supplement:  Amino Acid
  • Major Variants: L-citrulline, citrulline malate.
  • Half-Life: 1-2 hours (converts to L-arginine).
  • Best Time to Take: Pre-workout or morning.
  • Optimum Dose: 3,000-6,000 mg/day.
  • Long-Term Safety: Generally safe; may cause mild digestive upset.
  • Interactions: May enhance effects of L-arginine or ED medications.
  • Evidence: Indirectly supports testosterone via improved blood flow and nitric oxide. Limited direct evidence.
  • References:
    • draxe.com – Notes citrulline’s role in circulation.
    • lpi.oregonstate.edu – Discusses citrulline’s nitric oxide benefits.
    • thetestosteroneconsultant.co.uk – Recommends citrulline for vitality.

• Pine Bark Extract
  • Type of supplement:  Herb
  • Major Variants: Pycnogenol, maritime pine bark extract.
  • Half-Life: 6-8 hours (proanthocyanidins).
  • Best Time to Take: Morning or evening, with food.
  • Optimum Dose: 100-200 mg/day.
  • Long-Term Safety: Safe for short-term use; long-term data limited. May cause mild digestive issues.
  • Interactions: May enhance effects of blood thinners.
  • Evidence: Slight testosterone increases (5-10%) when combined with L-arginine; limited standalone data.
  • References:
    • Aoki et al. (2012). Pine bark and L-arginine
    • mercola.com – Notes pine bark’s antioxidant benefits.
    • greenmedinfo.health – Discusses pine bark for circulation.

• Fadogia Agrestis
  • Type of supplement:  Herb
  • Major Variants: Stem extract.
  • Half-Life: Unknown.
  • Best Time to Take: Morning or pre-workout.
  • Optimum Dose: 300-600 mg/day (limited data).
  • Long-Term Safety: Unknown; limited human studies. May cause liver or kidney stress in high doses.
  • Interactions: Unknown; caution advised with other supplements.
  • Evidence: Anecdotal reports and animal studies suggest testosterone increases; no human trials.  Sometimes combined with Tongkat Ali
  • References:
    • greenmedinfo.health – Notes emerging interest in Fadogia.
    • thetestosteroneconsultant.co.uk – Mentions Fadogia’s potential.
    • chriskresser.com – Calls for more research on Fadogia.

• Black Ginger
  • Type of supplement:  Herb
  • Major Variants: Capsules, Powder and Tinctures.
  • Half-Life: 4-8 hours
  • Best Time to Take: Morning or pre-workout.
  • Optimum Dose: 100-200 mg/day of a 10% extract (limited data).
  • Long-Term Safety: Used in Thai herbal medicine for over 1,000 years.
  • Interactions: Combining black ginger with other anti-inflammatory agents (e.g., turmeric, omega-3s) may enhance effects
  • Evidence: Anecdotal reports and animal studies suggest limited testosterone increases.
  • References:
    • NIH.gov – Increases physical fitness performance and muscular endurance
    • NIH.gov – Potential for metabolic and sexual health
    • AnabolicHealth.com – Traditional use for male tonic effects and vitality

• Vitamin B6
  • Type of supplement:  Vitamin
  • Major Variants: Pyridoxine HCl, pyridoxal-5-phosphate (P5P).
  • Half-Life: 15-20 days (stored in liver).
  • Best Time to Take: Morning, with food.
  • Optimum Dose: 5-10 mg/day (avoid >100 mg/day).
  • Long-Term Safety: Safe at low doses; high doses (>100 mg/day) may cause neuropathy.
  • Interactions: May interact with anticonvulsants or levodopa.
  • Evidence: Supports hormonal regulation; limited direct testosterone data. Often included in T-booster stacks.
  • References:
    • lpi.oregonstate.edu – Details B6’s role in hormone synthesis.
    • patrickholford.com – Recommends B6 for hormonal health.
    • vitabiotics.com

• Vitamin B12
  • Type of supplement:  Vitamin
  • Major Variants: Cyanocobalamin, methylcobalamin.
  • Half-Life: ~6 days (stored in liver).
  • Best Time to Take: Morning, with or without food.
  • Optimum Dose: 500-1,000 mcg/day.
  • Long-Term Safety: Safe; excess is excreted. Rare allergic reactions.
  • Interactions: May interact with metformin or proton pump inhibitors.
  • Evidence: Essential for energy metabolism; no direct testosterone evidence. Often oversupplied in T-boosters (1,291% RDA).
  • References:
    • lpi.oregonstate.edu – Notes B12’s role in energy.
    • mercola.com – Discusses B12 for vitality.
    • fatsoflife.com – Highlights B12 in hormonal health.
• Vitamin E
  • Type of supplement:  Vitamin
  • Major Variants: Alpha-tocopherol, mixed tocopherols.
  • Half-Life: ~48 hours.
  • Best Time to Take: With meals containing fat.
  • Optimum Dose: 15-30 mg/day (22.4-44.8 IU).
  • Long-Term Safety: Safe at recommended doses; high doses (>1,000 IU/day) may increase bleeding risk.
  • Interactions: May enhance effects of blood thinners.
  • Evidence: Antioxidant properties may protect testicular cells, but direct testosterone evidence is weak.
  • References:
    • lpi.oregonstate.edu – Details vitamin E’s antioxidant role.
    • greenmedinfo.health – Notes vitamin E for reproductive health.
    • fatsoflife.com – Discusses vitamin E’s benefits.

• Selenium
  • Type of supplement:  Mineral
  • Major Variants: Selenomethionine, sodium selenite.
  • Half-Life: 2-3 days.
  • Best Time to Take: Morning, with food.
  • Optimum Dose: 55-100 mcg/day.
  • Long-Term Safety: Safe at low doses; high doses (>400 mcg/day) may cause toxicity (hair loss, nausea).
  • Interactions: May interact with statins or chemotherapy drugs.
  • Evidence: Supports sperm health; limited direct testosterone evidence.
  • References:
    • lpi.oregonstate.edu – Notes selenium’s role in reproductive health.
    • chriskresser.com – Discusses selenium for antioxidant support.
    • greenmedinfo.health – Highlights selenium’s benefits.

• Maca
  • Type of supplement:  Herb
  • Major Variants: Maca root powder, gelatinized maca.
  • Half-Life: Unknown (active compounds poorly studied).
  • Best Time to Take: Morning or afternoon, with food.
  • Optimum Dose: 1,500-3,000 mg/day.
  • Long-Term Safety: Safe for short-term use; long-term data limited. May cause mild digestive upset.
  • Interactions: No significant interactions reported.
  • Evidence: Improves libido but no consistent testosterone increases in studies.
  • References:
    • Gonzales et al. (2012). Maca review
    • draxe.com – Notes maca for libido.
    • greenmedinfo.health – Discusses maca’s vitality benefits.

• Tribulus Terrestris
  • Type of supplement:  Herb
  • Major Variants: Standardized extract (saponins).
  • Half-Life: 8 hours (saponins).
  • Best Time to Take: Morning or pre-workout.
  • Optimum Dose: 750-1,500 mg/day.
  • Long-Term Safety: Safe for short-term use; long-term data limited. May cause stomach upset.
  • Interactions: May interact with diabetes medications.
  • Evidence: Ineffective for testosterone increases in humans; some libido benefits in women.
  • References:
    • greenmedinfo.health – Notes mixed results for Tribulus.
    • de Souza et al. (2016). Tribulus in women
    • thetestosteroneconsultant.co.uk – Discusses Tribulus.

• Muira Puama
  • Type of supplement:  Herb
  • Major Variants: Bark extract, standardized powder.
  • Half-Life: Unknown.
  • Best Time to Take: Morning or afternoon.
  • Optimum Dose: 500-1,000 mg/day.
  • Long-Term Safety: Limited data; appears safe for short-term use. May cause mild agitation.
  • Interactions: No significant interactions reported.
  • Evidence: Traditionally used for libido; no direct testosterone evidence in humans.
  • References:
    • draxe.com – Notes Muira Puama for libido.
    • greenmedinfo.health – Discusses traditional uses.
    • thetestosteroneconsultant.co.uk – Mentions Muira Puama.

Critical Considerations

• Effectiveness Varies: Ashwagandha, fenugreek, vitamin D, zinc, and magnesium have the strongest evidence for testosterone increases, particularly in deficient or stressed individuals. Others, like Tribulus and maca, are better for libido than direct testosterone boosts.

• Safety and Regulation: Supplements are not FDA-regulated like drugs, so quality varies. Choose reputable brands with third-party testing. High doses of zinc, magnesium, or vitamins can lead to toxicity or interactions.

• Lifestyle Synergy: Supplements are most effective when combined with diet, exercise, sleep (7-9 hours), and stress management. Chronic stress elevates cortisol, which suppresses testosterone.

• Consult a Doctor: Older men should test testosterone levels (via blood tests) and consult a healthcare provider before starting supplements, especially if on medications or with pre-existing conditions.

Conclusion

Increasing testosterone naturally involves a nutrient-rich diet (high in healthy fats, zinc, and magnesium), regular resistance training and HIIT, and targeted supplementation.

Ashwagandha and fenugreek lead the supplement list due to consistent evidence, followed by vitamin D, zinc, and magnesium for their roles in correcting deficiencies and supporting hormonal pathways. Always prioritize quality, moderate dosing, and medical guidance to ensure safety and efficacy.

Disclaimer: www.supplement-search.com is not a doctor; please consult one.