Prostate Restored
Photo by Karolina Grabowska Pexels Logo Photo: Karolina Grabowska

What vitamins boost testosterone?

6 supplements that may increase testosterone Vitamin D. Vitamin D is the only vitamin that the body can technically synthesize on its own when the skin is exposed to the ultraviolet rays of the sun. ... Ashwagandha. ... Fenugreek. ... Zinc. ... Magnesium. ... Ginger. ... Related content.

everlywell.com - 6 supplements that may increase testosterone - Everlywell
What is a well certificate?
What is a well certificate?

The WELL certification dictates that owners and occupants can feel confident that their spaces are purpose-built to support human health through...

Read More »
Last updated Sep 29, 2022
How do you shrink BPH naturally?
How do you shrink BPH naturally?

Alpha-blockers help reduce BPH symptoms by relaxing muscles in the urethra and the neck of the bladder, which can improve urine flow. ... Natural...

Read More »
Last updated May 6, 2018

Medically reviewed on February 17, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields. Testosterone is the primary androgen in the human body. While it’s considered a “male sex hormone,” every gender synthesizes and needs some amount of testosterone. The hormone plays an important role in physical development, repairing bone and tissue, and building muscle mass. Testosterone naturally decreases as you age by an average of about 1 percent per year. Certain health issues, like diabetes or thyroid conditions, as well as side effects from some medications, may result in low testosterone levels. If you’ve experienced symptoms due to these health issues, talk with your healthcare provider and consider taking a testosterone level test. While there are various natural ways to boost testosterone levels, natural interventions may not be enough if there are significant imbalances in the body. To support health and hormonal balance, some people may turn to supplements to increase testosterone levels. It’s important to consult your healthcare provider before you incorporate any new supplements into your diet or make any significant dietary changes. Learn more about some of the most popular supplements that may potentially increase your testosterone below.

1. Vitamin D

Vitamin D is the only vitamin that the body can technically synthesize on its own when the skin is exposed to the ultraviolet rays of the sun. Vitamin D is mostly known for helping with the metabolism and absorption of calcium and promoting healthy bone growth and development. It also plays a variety of other roles, like supporting the immune system and glucose metabolism. Studies show that vitamin D supplementation may have a beneficial effect on testosterone levels [1]. Daily supplementation of vitamin D was found to increase total, bioactive, and free levels of testosterone in subjects, while those who got a placebo had no change in testosterone levels.

2. Ashwagandha

Ashwagandha and testosterone seem to have a positive correlation. Ashwagandha is an herbal ingredient that has traditionally been used in Ayurvedic medicine. The herb, scientifically known as Withania somnifera, has also been an increasingly popular supplement that may help with a wide range of issues, from general digestion to reducing stress. Studies show that an Ashwagandha dietary supplement may be able to help establish a healthy testosterone level within the body. Ashwagandha has seen even more interest as a potential testosterone booster. It’s important to note that most existing research, even those that look promising, are limited. In one study, men who were given an ashwagandha extract for upwards of 16 weeks had testosterone levels that increased by about 15 percent on average. Studies in male rats have shown similar increases in testosterone [2]. The exact mechanisms aren’t well known, though ashwagandha has been studied for its adaptogenic effects. An adaptogen is simply a substance that reduces stress, and stress can decrease testosterone levels. Cortisol, the main stress hormone, can interfere with testosterone production.

Should zinc be taken day or night?
Should zinc be taken day or night?

Take-away: Calcium and magnesium may best be taken in the evening with food or before nighttime sleep. Since zinc should not be taken with calcium...

Read More »
Last updated Jun 1, 2021
Is it better to take tamsulosin in the morning or at night?
Is it better to take tamsulosin in the morning or at night?

Your first dose of tamsulosin may make you feel dizzy or faint, so it is important that you take it just before you go to bed. If you feel dizzy or...

Read More »
Last updated Mar 8, 2020

Ashwagandha is generally considered safe for use, though you should talk with your healthcare provider before using it. It may interact with existing medication.

3. Fenugreek

Native to western Asia, southern Europe, and the Mediterranean, fenugreek is a popular herb with a wide range of uses. Fenugreek extracts are commonly incorporated into soaps and cosmetic products, and its seeds are used in foods, beverages, and spice blends. In traditional medicine, fenugreek has been used as a treatment for diabetes and to help support milk production for breastfeeding mothers. In terms of testosterone, fenugreek supplementation may help balance hormones. Clinical trials show that supplementing with fenugreek extract may significantly increase total testosterone levels and improve overall sexual function [3]. The mechanisms here may involve furostanolic saponins, one of the main active components in fenugreek. This compound may actively increase natural testosterone levels.

4. Zinc

Zinc is an essential mineral for the body that plays various roles, including boosting the immune system, supporting metabolism, and healing wounds. It is generally easy to get enough zinc from one’s diet, and it is commonly found in chicken and red meat, along with a variety of fortified foods. Oysters and shellfish, in general, are some of the best sources of zinc. The high zinc content may have a beneficial effect on your natural testosterone levels. Studies show that zinc deficiency can have a dramatic effect on testosterone, causing serum testosterone levels to fall [4]. Low zinc levels were also found to interfere with sperm production. The exact mechanisms still require further study, though studies in rats suggest that zinc may inhibit aromatase [5]. Aromatase is an enzyme that is responsible for converting some testosterone into estrogen. Problems can arise if you already have low testosterone levels, but by blocking that enzyme, you may be able to maintain higher levels of testosterone. While zinc may help with testosterone, avoid overdoing it. Zinc is generally safe, but too much of it can cause some problems. In the short-term, too much zinc can result in indigestion, nausea, and/or vomiting. In the long-term, too much zinc can result in copper deficiencies. High zinc levels can also interfere with some common medications, including antibiotics and/or penicillamine. It’s best to speak with your healthcare provider before making any changes to your zinc intake.

5. Magnesium

Much like zinc, magnesium is an important mineral; it’s involved in more than 300 different enzymatic reactions within the human body. It supports immune function and muscle health, and it regulates blood pressure. Magnesium may also support testosterone levels. Like zinc deficiencies, magnesium deficiency can also have a negative effect on testosterone levels. Maintaining optimal magnesium levels may help maintain optimal testosterone levels. Research suggests that magnesium has a positive effect on anabolic hormones in general, including testosterone [6].

Which is better 70 or 85 dark chocolate?
Which is better 70 or 85 dark chocolate?

The first is that 70% dark chocolate is made with a higher proportion of cocoa solids and sugar, while 85% dark chocolate has a higher proportion...

Read More »
Last updated Jan 30, 2021
How do you pee after a catheter is removed?
How do you pee after a catheter is removed?

For 2 days after your catheter is removed, your bladder and urethra will be weak. Don't push or put effort into urinating. Let your urine pass on...

Read More »
Last updated Jun 7, 2018

6. Ginger

Another common household spice and ingredient in many dishes, ginger offers a variety of potential health benefits, such as helping reduce inflammation. Several studies suggest ginger may be able to increase testosterone levels [7]. The potential mechanisms are varied. Ginger is known as a powerful antioxidant, which can potentially prevent oxidative damage in the testes that could harm testosterone production. Ginger may also enhance production of luteinizing hormone, which is the hormone that stimulates production of testosterone within the testes. However, keep in mind that the effect of ginger on testosterone in humans still requires further study and has yet to be confirmed. Testosterone supplements and boosters can be hit-or-miss. If you do think a supplement might help testosterone levels, consult with your healthcare provider first and consider other lifestyle changes as well—like increasing strength training and reducing daily stress. A good place to start is to use the Everlywell at-home Testosterone Test to measure your testosterone levels from the comfort of your own home. This can provide insight into your health and help you determine the next steps for optimizing your testosterone levels.

Related content

Foods that may reduce testosterone

References

1. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. Epub 2010 Dec 10. PMID: 21154195. 2. Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health. 2019;13(2):155798831983598. 3. Mansoori A, Hosseini S, Zilaee M, Hormoznejad R, Fathi M. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytotherapy research: PTR. 2020;34(7):1550-1555. 4. Prasad AS, Mantzoros CS, Beck FWJ, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348. 5. Astuti P, Airin CM, Sarmin S, Nururrozi A, Harimurti S. Effect of shell as natural testosterone boosters in Sprague Dawley rats. October-2019. 2019;12(10):1677-1681. 6. Maggio M, De Vita F, Lauretani F, et al. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. International Journal of Endocrinology. 2014;2014:1-9.

everlywell.com - 6 supplements that may increase testosterone - Everlywell
Is PSA always high with BPH?
Is PSA always high with BPH?

The PSA level also tends to rise in men with benign prostatic hyperplasia (BPH) and is a good marker for prostate volume. PSA levels are usually...

Read More »
Last updated Dec 20, 2021
How do you clear clogged arteries without surgery?
How do you clear clogged arteries without surgery?

Through angioplasty, our cardiologists are able to treat patients with blocked or clogged coronary arteries quickly without surgery. During the...

Read More »
Last updated Oct 24, 2021
What will destroy a marriage?
What will destroy a marriage?

While this is obviously critically important, there are many other kinds of dishonesty that can destroy marriages. Honesty regarding things such as...

Read More »
Last updated Dec 10, 2021
Why will my prostatitis not go away?
Why will my prostatitis not go away?

A recurring prostate infection is usually treated with antibiotics. Also known as chronic bacterial prostatitis, this infection is caused by...

Read More »
Last updated Feb 8, 2022