100 Testosterone Boosting Supplements Every Man Should Know About
Maintaining healthy testosterone levels is vital for men’s overall health, fitness, and well-being. Testosterone plays a key role in muscle building, fat loss, energy levels, and even mental clarity.
While a balanced diet and lifestyle are fundamental, certain natural supplements can help give your testosterone levels an extra boost. Below, we’ll break down the top 10 testosterone-boosting supplements, their benefits, recommended dosages, and key considerations.
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One Hundred Testosterone Boosting Supplements:
(In no particular order)
Herbs
Ashwagandha
Benefits:
Ashwagandha, revered in traditional Ayurvedic medicine, helps lower stress and cortisol levels, which in turn optimizes testosterone production. It’s also known to improve fertility, muscle strength, and endurance.
Recommended Dosage:
300-600 mg of standardized extract daily for best results.
Natural Sources:
Found as root powder or capsules, ashwagandha can be brewed into teas, added to smoothies, or consumed as a dietary supplement.
Tongkat Ali (Longjack)
Benefits:
This herb is famous for enhancing male hormones, increasing libido, and supporting lean muscle growth. It’s also beneficial for reducing fatigue and improving mood.
Recommended Dosage:
200-400 mg per day of standardized extract.
Natural Sources:
Tongkat Ali can be found in capsules, powders, or as a component in energy drinks and teas.
Tribulus Terrestris
Benefits:
Tribulus helps stimulate the pituitary gland, encouraging the production of luteinizing hormone, which boosts testosterone. It’s also known for enhancing athletic performance.
Recommended Dosage:
500-1500 mg daily, depending on the supplement’s concentration.
Natural Sources:
Typically consumed as capsules or powders, Tribulus Terrestris can also be brewed into herbal teas.
Fenugreek
Benefits:
Fenugreek seeds are packed with compounds that naturally increase testosterone and improve libido and energy levels. They’re especially effective in supporting strength training efforts.
Recommended Dosage:
500-600 mg daily of fenugreek extract.
Natural Sources:
Fenugreek is commonly available as capsules or powders and can also be used as a spice in curries or soaked seeds in water.
Maca Root
Benefits:
Known as the Peruvian ginseng, maca root enhances sexual health and energy levels. It’s also proven to support hormonal balance and physical stamina.
Recommended Dosage:
1,500-3,000 mg daily in powder or capsule form.
Natural Sources:
Available as a powder or capsules, it can be mixed into smoothies, oatmeal, or coffee.
Shilajit
Benefits:
A natural resin sourced from the Himalayas, Shilajit is rich in minerals that support testosterone levels, energy production, and overall vitality. It’s also great for reducing fatigue.
Recommended Dosage:
300-500 mg of purified shilajit daily.
Natural Sources:
It’s commonly found as a resin, powder, or capsules that dissolve in water or warm milk.
Mucuna Pruriens
Benefits:
Known as the velvet bean, this herb contains L-Dopa, which enhances dopamine levels and indirectly aids in increasing testosterone. It also supports better mood and stress management.
Recommended Dosage:
200-500 mg of standardized extract daily.
Natural Sources:
Mucuna comes in capsules, powders, or teas and is often added to smoothies or taken as a supplement.
Horny Goat Weed
Benefits:
With its active compound icariin, Horny Goat Weed enhances testosterone levels, boosts libido, and supports bone and joint health.
Recommended Dosage:
250-500 mg of standardized extract daily.
Natural Sources:
Often sold in supplements, it can also be brewed into teas or taken in powder form.
Pine Pollen
Benefits:
A rich source of phytoandrogens, pine pollen helps balance testosterone levels and provides an energy boost. It’s known for its revitalizing properties.
Recommended Dosage:
1-3 teaspoons of pine pollen powder daily or as recommended on supplements.
Natural Sources:
Available as powder, capsules, or tinctures, pine pollen can be added to juices, teas, or smoothies.
Fadogia Agrestis
Benefits:
Native to Africa, Fadogia is celebrated for its ability to naturally stimulate testosterone and improve libido. It also supports athletic performance and recovery.
Recommended Dosage:
300-600 mg daily, based on concentrations in supplements.
Natural Sources:
Typically available in capsule form or as powdered extracts.
Panax Ginseng
Benefits:
Panax Ginseng, sometimes referred to as “Korean Ginseng,” is renowned for its ability to naturally enhance testosterone levels. It’s also known for improving energy, stamina, and libido, making it a fantastic herb for men looking to bolster their vitality and overall health. Additionally, it helps reduce stress—a significant factor in hormonal imbalance.
Recommended Dosage:
Take 200–400 mg per day of a standardized extract, or 1–2 grams of dried ginseng root daily. Always consult a healthcare professional before use.
Natural Sources:
Panax Ginseng is native to Asia and is commonly available in powder, capsule, or tea form. It can also be consumed as part of specially crafted herbal tonics.
Siberian Ginseng
Benefits:
Unlike Panax Ginseng, Siberian Ginseng (Eleutherococcus senticosus) is better known for supporting endurance, reducing fatigue, and stimulating testosterone production naturally. It’s particularly popular with fitness enthusiasts for aiding performance and recovery.
Recommended Dosage:
Consume 300–1,200 mg per day of Siberian Ginseng extract, divided into two to three doses. Follow package directions for best results.
Natural Sources:
Widely available in extract and capsule form, Siberian Ginseng is sourced mainly from forests in Russia and China.
Rhodiola Rosea
Benefits:
Rhodiola Rosea is an adaptogen that combats physical and mental fatigue, helping the body perform under stress. It may support healthy testosterone levels, especially in aging men, while boosting energy levels and mental clarity.
Recommended Dosage:
Take 200–600 mg per day of a standardized extract containing at least 3% rosavins.
Natural Sources:
Native to cold regions of Europe and Asia, it’s typically sold as capsules, tinctures, or powdered supplements.
Cistanche Tubulosa
Benefits:
This desert plant is often called “the ginseng of the desert.” It’s praised for boosting testosterone, improving stamina, and supporting reproductive health. It’s especially valued in traditional Chinese medicine.
Recommended Dosage:
Take 300–500 mg of Cistanche extract daily. Follow the dosing advice on the specific supplement product.
Natural Sources:
Cistanche is native to arid regions like China and Mongolia. It’s often found in powdered form, capsules, or combined with other herbal remedies.
Saw Palmetto
Benefits:
Saw Palmetto is widely known for supporting prostate health, but it also plays a role in balancing testosterone levels by minimizing the conversion of testosterone to DHT (a hormone linked to hair loss and prostate issues).
Recommended Dosage:
The typical dosage is 160 mg, twice daily, of a standardized extract containing 85–95% fatty acids.
Natural Sources:
This herb grows abundantly in the Southeastern United States. It’s available in capsule, tea, and liquid extract forms.
Nettle Root (Stinging Nettle)
Benefits:
Nettle Root can promote higher levels of free testosterone by binding to sex hormone-binding globulin (SHBG). It’s also beneficial for prostate health and overall hormonal balance.
Recommended Dosage:
Take 300–600 mg of nettle root extract daily, divided into two doses.
Natural Sources:
Nettle root can be sourced from Europe and North America. It is often consumed as capsules or brewed as tea.
Cordyceps Mushroom
Benefits:
Cordyceps is known for increasing energy, stamina, and overall vitality, with the added benefit of supporting healthy testosterone levels. It’s valued in traditional medicine for boosting libido and improving athletic performance.
Recommended Dosage:
500–1,500 mg daily of Cordyceps extract in capsule or powder form.
Natural Sources:
Cordyceps is primarily cultivated in China and Tibet. It’s available as capsules, powders, or in pre-made teas.
Ginger Root
Benefits:
Ginger root stands out for its anti-inflammatory properties, but research also suggests it may support testosterone levels, particularly for men dealing with oxidative stress and infertility issues.
Recommended Dosage:
1–3 grams of fresh or powdered ginger daily.
Natural Sources:
A staple in kitchens worldwide, ginger is easy to include in meals or as an herbal tea.
Licorice Root (in Moderation)
Benefits:
While licorice root has hormonal balancing properties, it should be consumed in moderation as high doses may suppress testosterone levels. Used correctly, it may reduce cortisol levels, which can indirectly support testosterone.
Recommended Dosage:
Consume 1–5 grams daily for short-term use only. Avoid long-term or excessive consumption.
Natural Sources:
Found worldwide, licorice root is available in dried form, capsules, or tea blends.
Holy Basil (Tulsi)
Benefits:
Holy Basil, or Tulsi, is an adaptogen that reduces stress and supports overall hormonal balance. While its influence on testosterone is subtle, it’s invaluable for mitigating cortisol, a hormone that can interfere with healthy testosterone production.
Recommended Dosage:
Take 300–500 mg of Tulsi extract daily, or brew tulsi tea (1–2 cups a day).
Natural Sources:
Native to India, Holy Basil can be used fresh in meals, consumed as tea, or taken as a supplement extract.
Gokshura (Ayurvedic Tribulus)
Benefits:
Gokshura is renowned in Ayurvedic medicine for its ability to enhance testosterone production, improve overall vitality, and support reproductive health. It also helps in muscle strength and recovery, making it popular among fitness enthusiasts.
Recommended Dosage:
500-750mg of standardized extract daily, taken with meals.
Natural Sources:
Gokshura is commonly found as capsules or powders available in Ayurvedic stores or health food shops. You can also consume it as a tea by boiling crushed Gokshura fruits.
Suma Root (Brazilian Ginseng)
Benefits:
Suma root is known as an adaptogen that helps the body combat stress. It enhances testosterone levels, supports stamina, and boosts immunity, promoting overall well-being.
Recommended Dosage:
500-1,000mg of powdered Suma daily or as recommended by a healthcare professional.
Natural Sources:
Suma root is available as powders or capsules in herbal stores. It can also be added to smoothies or warm drinks.
Schisandra Berry
Benefits:
Schisandra berries are packed with antioxidants and are known for improving blood circulation, reducing fatigue, and supporting testosterone balance. They also help enhance endurance and sexual performance.
Recommended Dosage:
Up to 3 grams of dried berries or 500-1,000mg of extract daily.
Natural Sources:
Available in dried form, capsules, or as Schisandra tea in health stores. They can also be added to desserts or consumed with honey.
Astragalus Root
Benefits:
Astragalus is celebrated for increasing testosterone, boosting energy levels, and supporting immune function. It also improves cardiovascular health, making it ideal for aging men.
Recommended Dosage:
500-1,000mg of extract daily, or as directed by an herbalist.
Natural Sources:
Available as dried root slices, powders, or capsules, Astragalus can be brewed into tea or added to broths and soups.
Safed Musli
Benefits:
Safed Musli is a powerful adaptogen that enhances testosterone production, improves libido, and supports muscle growth. It’s widely used in Ayurvedic medicine for reproductive health.
Recommended Dosage:
300-600mg of dried root powder daily, preferably with milk or water.
Natural Sources:
Available in powdered or capsule form at health stores. It can also be consumed in milkshakes or blended with warm milk.
Butea Superba
Benefits:
Butea Superba is a traditional Thai herb known for boosting male virility, libido, and hormone levels. It also helps with maintaining overall physical performance and energy.
Recommended Dosage:
300-500mg of extract daily, or as recommended by an herbalist.
Natural Sources:
Typically available as capsules, powders, or extracts in herbal stores.
Reishi Mushroom (in small doses)
Benefits:
Reishi mushrooms help balance hormones, reduce stress, and indirectly promote healthy testosterone levels. They also support immunity and overall energy.
Recommended Dosage:
1-2 grams of dried powder daily, or as a tea. Avoid excessive use, as high doses may lower testosterone levels.
Natural Sources:
Reishi mushrooms are available in powder, capsule, or dried form. Brew them into a tea or add them to soups for an earthy flavor.
Velvet Bean (L-Dopa Source)
Benefits:
Velvet bean contains L-Dopa, a precursor to dopamine, which can help enhance testosterone levels, improve mood, and boost sexual performance.
Recommended Dosage:
250-500mg of standardized extract daily, preferably in the morning.
Natural Sources:
Velvet bean is available in capsules or powders. Add the powder to smoothies or mix it with water.
Black Maca
Benefits:
Black Maca is a Peruvian superfood renowned for increasing stamina, balancing hormones, and improving fertility in men. It also boosts workout performance and recovery.
Recommended Dosage:
1-2 teaspoons of maca powder daily, mixed into smoothies, coffee, or water.
Natural Sources:
Black maca powder or capsules are readily available in health food stores and online. It can also be used in baking and energy bars.
Cinnamon
Benefits:
Cinnamon helps regulate blood sugar levels, which can support healthy testosterone production. It also boosts metabolism, energy levels, and circulation.
Recommended Dosage:
1-2 grams (about half a teaspoon) daily.
Natural Sources:
Cinnamon is widely available as ground powder or sticks. Sprinkle it onto your oatmeal, coffee, or desserts to enjoy its benefits.
Damiana Leaf
Benefits:
Damiana leaf is known to stimulate testosterone production by supporting hormonal balance and improving libido. It may also help reduce stress, which indirectly impacts testosterone levels.
Recommended Dosage:
1–2 grams of dried leaves brewed as tea or supplements containing 200–400 mg of extract daily.
Natural Sources:
Damiana is native to Mexico and Central America. It can be consumed as an herbal tea, tincture, or capsule.
Yohimbe Bark
Benefits:
Yohimbe bark enhances testosterone levels by improving blood flow and stimulating the production of key hormones. It’s also widely known for its ability to support erectile function.
Recommended Dosage:
15–30 mg per day of Yohimbine extract. Be cautious, as higher doses may cause adverse effects; always consult a healthcare provider.
Natural Sources:
Derived from the bark of the Yohimbe tree, it is typically available as capsules, tablets, or in powdered form.
Peruvian Ginseng (Maca Root)
Benefits:
Maca root is a potent adaptogen that helps regulate hormones, including testosterone. Regular use can boost energy, stamina, and sexual health.
Recommended Dosage:
1,500–3,000 mg daily, either as capsules or powdered root added to smoothies or meals.
Natural Sources:
Native to the Andes, it is commonly sold as a powder or in capsule and extract form.
Chrysin (from Passionflower)
Benefits:
Chrysin is believed to prevent the conversion of testosterone into estrogen, leading to higher testosterone levels. It’s especially popular among athletes and bodybuilders.
Recommended Dosage:
500–1,000 mg daily, as a supplement.
Natural Sources:
Extracted mainly from passionflower and honey, it is usually available in capsules or as an addition to herbal supplements.
Hawthorn Berry
Benefits:
Hawthorn berry helps promote heart health, which is essential for testosterone circulation and maintaining healthy levels. It also contains powerful antioxidants.
Recommended Dosage:
250–500 mg of standardized extract, or 4–5 grams of dried berries infused as tea daily.
Natural Sources:
Readily available in health food stores as capsules, tinctures, teas, or powdered forms.
Forskohlii (Coleus Forskohlii)
Benefits:
Forskohlii stimulates testosterone production by activating enzymes that enhance hormonal balance. It’s also valued for aiding fat loss and muscle building.
Recommended Dosage:
250 mg of 10% forskolin extract twice daily.
Natural Sources:
Native to tropical regions like India and Southeast Asia, it is used in powdered supplements or capsules.
Bacopa Monnieri
Benefits:
Known for its nootropic properties, Bacopa indirectly supports testosterone by reducing cortisol levels and improving overall mental health.
Recommended Dosage:
300–600 mg of standardized extract daily.
Natural Sources:
Found in supplement or powdered form, it is native to wetlands and tropical areas, including India and Asia.
Gotu Kola
Benefits:
Gotu Kola enhances circulation, which supports the transport of testosterone throughout the body. It also helps reduce fatigue and stress levels.
Recommended Dosage:
300–500 mg of extract daily or 1–2 teaspoons of dried leaves brewed as tea.
Natural Sources:
Commonly available as teas, capsules, or extracts, Gotu Kola grows in tropical and subtropical regions.
Devil’s Claw
Benefits:
Devil’s Claw is traditionally used to reduce inflammation, which can help improve overall hormonal health and testosterone production.
Recommended Dosage:
500–1,000 mg daily, generally in capsule or extract form.
Natural Sources:
Native to Africa, it is most widely found in powdered or capsule supplements at health stores.
Anacyclus Pyrethrum
Benefits:
Traditionally used in Ayurvedic medicine, Anacyclus Pyrethrum is praised for boosting both testosterone levels and fertility.
Recommended Dosage:
250–500 mg of extract daily or as directed by a practitioner.
Natural Sources:
This herb is native to North Africa and India and is usually available in powdered or capsule form.
Vitamins and Minerals:
Vitamin D3
Benefits:
Vitamin D3 is essential for maintaining healthy testosterone levels. Studies have shown that men with sufficient levels of vitamin D have higher testosterone compared to those deficient. This vitamin also supports bone health and immune function, making it a foundational nutrient for overall well-being.
Recommended Dosage:
600-2,000 IU per day depending on your age, sunlight exposure, and individual health needs.
Natural Sources:
- Sunlight exposure (10-30 minutes a day)
- Fatty fish like salmon and mackerel
- Fortified foods such as milk and cereals
Vitamin K2
Benefits:
Vitamin K2 works synergistically with vitamin D3 to enhance its testosterone-boosting effects. It also supports cardiovascular health and aids in the regulation of calcium in the body.
Recommended Dosage:
90-120 mcg per day.
Natural Sources:
- Grass-fed meat
- Fermented foods like natto (fermented soybeans)
- Egg yolks
Magnesium
Benefits:
Magnesium is essential for testosterone production because of its role in regulating hormonal balance. It also aids in muscle relaxation and recovery, making it an excellent choice for fitness enthusiasts.
Recommended Dosage:
400-420 mg per day for men.
Natural Sources:
- Nuts and seeds (almonds, pumpkin seeds)
- Dark leafy greens (spinach, kale)
- Whole grains
Zinc
Benefits:
Zinc is crucial for testosterone synthesis and maintaining reproductive health. A deficiency in zinc is directly linked to decreased testosterone levels and reduced fertility.
Recommended Dosage:
11 mg per day for adult men.
Natural Sources:
- Oysters (one of the richest sources)
- Red meat and poultry
- Legumes like chickpeas and lentils
Boron
Benefits:
Boron is a lesser-known mineral that enhances testosterone by influencing its metabolism. It also supports bone health, brain function, and reduces inflammation.
Recommended Dosage:
2-10 mg per day.
Natural Sources:
- Nuts (almonds, walnuts)
- Dried fruits like raisins and prunes
- Avocados
Vitamin B6
Benefits:
Vitamin B6 plays a role in testosterone production and helps reduce the effects of stress, which can otherwise suppress testosterone levels.
Recommended Dosage:
1.3-1.7 mg per day for adult men.
Natural Sources:
- Bananas
- Poultry (chicken, turkey)
- Potatoes
Vitamin B12
Benefits:
Vitamin B12 supports red blood cell formation, energy production, and testosterone levels. Men deficient in B12 may experience fatigue and lowered testosterone.
Recommended Dosage:
2.4 mcg per day.
Natural Sources:
- Animal products (beef, liver, eggs)
- Dairy products like milk and cheese
- Fortified plant-based foods
Vitamin C
Benefits:
Vitamin C acts as an antioxidant, reducing cortisol levels (stress hormone) that can impact testosterone production. It also bolsters immune health and aids in faster recovery.
Recommended Dosage:
90 mg per day.
Natural Sources:
- Citrus fruits (orange, lemon)
- Bell peppers
- Broccoli
Copper
Benefits:
Copper is essential for testosterone production and overall hormonal health. It also supports iron absorption and cardiovascular function.
Recommended Dosage:
900 mcg per day.
Natural Sources:
- Organ meats (liver, kidneys)
- Shellfish (crab, oysters)
- Dark chocolate
Selenium
Benefits:
Selenium enhances testosterone production by supporting thyroid health and reducing oxidative stress. Adequate selenium levels are also linked to improved sperm motility.
Recommended Dosage:
55 mcg per day.
Natural Sources:
- Brazil nuts (just a few nuts meet the daily requirement)
- Fish like sardines and tuna
- Brown rice
Amino Acids & Peptides
D-Aspartic Acid (DAA)
Benefits:
DAA has been shown to stimulate the release of luteinizing hormone (LH), which signals the testes to produce more testosterone. It can also directly enhance testosterone synthesis in the testes, making it a favorite among athletes and bodybuilders.
Recommended Dosage:
2,000–3,000 mg per day. Best taken in cycles (e.g., two weeks on, one week off).
Natural Sources:
DAA is not widely found in foods but is present in small amounts in protein-rich sources like eggs and meat. Supplements are the most reliable way to achieve effective dosages.
L-Arginine
Benefits:
L-Arginine increases nitric oxide levels, improving blood flow and vascular health. While it indirectly impacts testosterone, improved circulation can support better testosterone delivery and stronger workouts.
Recommended Dosage:
3,000–6,000 mg daily. Often taken pre-workout for maximum effect.
Natural Sources:
Found in turkey, chicken, peanuts, soybeans, and pumpkin seeds. Also widely available as a standalone supplement or part of workout blends.
L-Citrulline
Benefits:
L-Citrulline converts to L-Arginine in the body, further boosting nitric oxide production. Its vasodilation effects improve nutrient delivery to muscles, promoting recovery and indirectly supporting testosterone production.
Recommended Dosage:
6,000–8,000 mg daily. Commonly taken as a pre-workout supplement.
Natural Sources:
Rich in watermelon, cucumbers, and other melons. It’s also available in supplement form.
L-Carnitine
Benefits:
L-Carnitine is known to enhance fat metabolism and improve energy levels, which is indirectly linked to optimal testosterone functioning. It also supports sperm health, making it a valuable addition for men seeking hormonal balance.
Recommended Dosage:
1,500–3,000 mg per day, typically divided into smaller doses.
Natural Sources:
Abundant in meat and fish (especially beef, pork, and cod). Vegans can find it in supplements derived from synthetic sources.
L-Tyrosine
Benefits:
L-Tyrosine supports the production of neurotransmitters like dopamine and thyroid hormones, which can indirectly influence testosterone production by reducing stress and promoting metabolic balance.
Recommended Dosage:
500–2,000 mg daily, depending on stress levels and overall goals.
Natural Sources:
Eggs, dairy products, poultry, fish, and tofu are excellent dietary sources. Supplements are also widely available.
Creatine Monohydrate
Benefits:
Creatine plays a significant role in improving strength, power, and muscle gains. Some research suggests it can enhance testosterone levels following intensive exercises.
Recommended Dosage:
3-5 g daily. Typically loaded with 20 g/day for the first 5–7 days, followed by a maintenance phase.
Natural Sources:
Found in red meat and fish like salmon and tuna. Supplementation is necessary to achieve effective dosages for performance benefits.
Ornithine
Benefits:
Ornithine supports the urea cycle, helping to reduce ammonia buildup during workouts. By reducing fatigue and stress, it creates an optimal environment for testosterone levels and recovery after training.
Recommended Dosage:
2,000–6,000 mg per day, depending on workout intensity.
Natural Sources:
Found in small amounts in meat, fish, eggs, and dairy. Supplements provide a more concentrated dose.
Hormone & Prohormone Support
5-Alpha-Hydroxy-Laxogenin
Benefits:
Known as a plant-based anabolic compound, it supports increased muscle mass and strength. It may also help improve protein synthesis, aiding in faster recovery after workouts. Additionally, it provides an alternative for those looking for hormone-free options to enhance athletic performance.
Recommended Dosage:
Typically, 50–100 mg per day, but it’s always advisable to follow specific usage instructions on the product label or consult a healthcare professional.
Natural Sources:
Derived from plants, particularly Smilax Sieboldii (a Japanese plant species), though it is commonly available in supplement form.
Androstenedione (Under Medical Supervision)
Benefits:
A precursor to testosterone, it may boost hormone levels, resulting in enhanced energy, muscle strength, and sexual health. Use under medical supervision is strongly advised due to its potential side effects and regulation in athletic settings.
Recommended Dosage:
Dosage may vary depending on healthcare provider recommendations. Typically, doses around 100–300 mg per day could be prescribed under supervision.
Natural Sources:
Found in small quantities in meat, some plants, and adrenal glands; primarily taken as a supplement.
DHEA (Dehydroepiandrosterone)
Benefits:
Helps combat age-related testosterone decline, supports muscle growth, enhances mood, and promotes bone health. It acts as a precursor to both testosterone and estrogen, balancing hormones naturally.
Recommended Dosage:
Common doses range from 25–50 mg daily, though some individuals require adjustments based on health goals and professional advice.
Natural Sources:
Naturally produced by the adrenal glands but declines with age. Rarely found in food, so it is often consumed through supplementation.
Pregnenolone
Benefits:
A precursor to several hormones, including testosterone, it can improve cognitive function, reduce stress, and balance hormone levels. It supports adrenal health by maintaining hormone production efficiency.
Recommended Dosage:
Dosages typically range from 5–50 mg daily, but personalized advice from a healthcare provider is crucial for optimal results.
Natural Sources:
Naturally produced in the body, primarily by the adrenal glands. It is not commonly available in dietary sources, making supplementation a primary method.
Ecdysterone (from Spinach & Ajuga Turkestanica)
Benefits:
A natural anabolic compound that enhances protein synthesis, promoting muscle growth and recovery without affecting hormone levels. It is favored for its safety and minimal side effects compared to synthetic alternatives.
Recommended Dosage:
200–500 mg per day, depending on body weight and training intensity.
Natural Sources:
Found in spinach, quinoa, and the Ajuga Turkestanica plant, though significant benefits often require supplementation.
Beta-Ecdysterone
Benefits:
Similar to Ecdysterone, it supports increased lean muscle mass, improved physical performance, and faster recovery. It is well-tolerated, with no harmful effects on hormone balance noted.
Recommended Dosage:
250–500 mg daily, depending on individual fitness goals and baseline health.
Natural Sources:
Derived from plants like spinach and Cyanotis vaga, as well as insects where it occurs naturally, but supplementation is the most reliable source.
Turkesterone
Benefits:
Highly anabolic in effect without altering testosterone levels, Turkesterone can enhance strength, improve muscle protein synthesis, and aid recovery. It is often considered one of the most effective ecdysteroids available.
Recommended Dosage:
Ranges from 500–1000 mg daily, though individual responses may vary and professional guidance is recommended.
Natural Sources:
Primarily found in the Ajuga Turkestanica plant and isolated into supplements for more efficient utilization.
Dietary Supplements & Foods
Choline (Egg Yolks & Beef Liver)
Benefits:
Choline supports the production of acetylcholine, a neurotransmitter critical for muscle function and brain health. It also promotes hormone regulation, including testosterone production, making it an excellent nutrient for men seeking to optimize their energy and performance.
Recommended Dosage:
250–550 mg per day, depending on age and activity level.
Natural Sources:
Egg yolks, beef liver, chicken liver, soybeans, and cruciferous vegetables like broccoli.
Omega-3 Fatty Acids (Fish Oil)
Benefits:
Known for reducing inflammation, omega-3 fatty acids help improve heart health, balance hormones, and reduce cortisol levels, which can boost testosterone indirectly. They are essential for overall vitality and fitness.
Recommended Dosage:
1,000–2,000 mg of EPA and DHA combined per day.
Natural Sources:
Salmon, mackerel, sardines, walnuts, and chia seeds.
Krill Oil
Benefits:
Krill oil is a powerful alternative to fish oil, offering omega-3s in a highly absorbable phospholipid form. It also contains astaxanthin, a potent antioxidant that aids testosterone balance and promotes healthy aging.
Recommended Dosage:
500–1,000 mg per day.
Natural Sources:
Derived from Antarctic krill, but not available directly from foods.
Alpha-GPC
Benefits:
Alpha-GPC enhances the release of growth hormone and aids in cognitive function, which indirectly supports testosterone production. It’s particularly beneficial for athletes looking to boost performance and recovery.
Recommended Dosage:
300–600 mg per day.
Natural Sources:
Small amounts are found in dairy products, meat, and soy.
Resveratrol (from Red Wine & Grapes)
Benefits:
Resveratrol acts as an antioxidant, reducing oxidative stress and inflammation. This creates a better hormonal environment for testosterone production while supporting cardiovascular health.
Recommended Dosage:
100–200 mg per day.
Natural Sources:
Red wine, grapes (especially the skin), peanuts, and berries such as blueberries.
Quercetin
Benefits:
Quercetin is a flavonoid known for its antioxidant and anti-inflammatory effects. It helps regulate hormone levels and reduces oxidative stress, supporting optimal testosterone levels.
Recommended Dosage:
500–1,000 mg per day.
Natural Sources:
Apples, onions, capers, kale, and berries.
CoQ10 (Coenzyme Q10)
Benefits:
CoQ10 supports energy production at the cellular level and improves circulation, which can help bolster testosterone and overall vitality. It’s also heart-healthy and fights fatigue.
Recommended Dosage:
100–200 mg per day.
Natural Sources:
Fatty fish (like tuna and salmon), organ meats, and whole grains.
N-Acetyl Cysteine (NAC)
Benefits:
NAC enhances the production of glutathione—a master antioxidant that reduces oxidative stress and supports hormone production. It is also linked to improved sperm quality and higher testosterone.
Recommended Dosage:
600–1,200 mg per day.
Natural Sources:
Chicken, turkey, eggs, and cruciferous vegetables like broccoli and Brussels sprouts.
Phosphatidylserine
Benefits:
This phospholipid helps manage cortisol levels, reducing stress and preventing testosterone suppression. It also enhances cognitive function and recovery after workouts.
Recommended Dosage:
100–300 mg per day.
Natural Sources:
Soy, white beans, mackerel, and organ meats like chicken liver.
Beta-Alanine
Benefits:
Beta-alanine increases carnosine levels in muscles, reducing fatigue and improving performance during high-intensity workouts. This has a positive effect on testosterone production due to improved physical performance.
Recommended Dosage:
2–5 g per day, spread across meals.
Natural Sources:
Meat, fish, and poultry.
HMB (Hydroxy Methylbutyrate)
Benefits:
HMB helps reduce muscle breakdown, aids recovery, and promotes muscle growth. These benefits can lead to increased testosterone levels by enhancing overall physical activity and development.
Recommended Dosage:
1.5–3 g per day.
Natural Sources:
Small amounts are found in grapefruit, alfalfa, and catfish, though supplementation is the most effective source.
Curcumin (from Turmeric)
Benefits:
This compound is the active ingredient in turmeric. It reduces inflammation, regulates cortisol levels, and creates an ideal environment for testosterone production. It also supports joint and cardiovascular health.
Recommended Dosage:
500–1,000 mg per day, paired with black pepper for better absorption.
Miscellaneous Testosterone Boosters
Probiotics (Lactobacillus & Bifidobacterium Strains)
Benefits:
Probiotics help improve gut health, reduce inflammation, and promote better absorption of essential nutrients that support testosterone production. A healthy microbiome directly impacts hormone regulation.
Recommended Dosage:
2-10 billion CFUs of Lactobacillus and Bifidobacterium strains daily, depending on the specific product.
Natural Sources:
Yogurt, kefir, sauerkraut, kimchi, and probiotic supplements.
Activated Charcoal (for Detoxification)
Benefits:
Activated charcoal assists in detoxifying the body by binding to toxins and chemicals that can disrupt hormonal balance, indirectly supporting testosterone levels.
Recommended Dosage:
500-1,000 mg as needed, usually 1-2 times per week.
Natural Sources:
Available as activated charcoal capsules or powder.
Royal Jelly
Benefits:
A potent natural ingredient to boost immunity, enhance energy levels, and promote testosterone production due to its dense nutrient profile, including vitamins and amino acids.
Recommended Dosage:
250-500 mg daily, depending on brand recommendations.
Natural Sources:
Harvested directly from honeybee hives or found in supplement form.
Bee Pollen
Benefits:
Rich in protein, vitamins, and antioxidants, bee pollen supports energy, stamina, and healthy testosterone levels, especially in aging men.
Recommended Dosage:
1-2 teaspoons daily (start with a smaller amount to assess tolerance).
Natural Sources:
Raw bee pollen granules or capsules.
Chlorophyll (from Wheatgrass & Spirulina)
Benefits:
Chlorophyll improves oxygenation and detoxification, reducing oxidative stress that can negatively impact testosterone production.
Recommended Dosage:
1-2 tablespoons of liquid chlorophyll or wheatgrass juice per day.
Natural Sources:
Wheatgrass, spirulina, chlorella, and green leafy vegetables.
Spirulina
Benefits:
A nutrient-rich superfood, spirulina provides essential amino acids and antioxidants to decrease inflammation and support hormonal balance.
Recommended Dosage:
1-3 grams daily, consumed as powder or tablets.
Natural Sources:
Powdered or tablet spirulina supplements.
Chaga Mushroom
Benefits:
Chaga mushrooms are adaptogens that reduce stress, combat inflammation, and support endocrine function, aiding in testosterone regulation and overall health.
Recommended Dosage:
1-2 grams daily as a tea or powder.
Natural Sources:
Wild-harvested Chaga in powdered form or tinctures.
Lion’s Mane Mushroom
Benefits:
Known for its cognitive-enhancing properties, Lion’s Mane also supports the nervous system and overall hormone health, including testosterone levels.
Recommended Dosage:
500-1,000 mg daily as an extract or powder.
Natural Sources:
Fresh mushrooms or high-quality extracts.
KSM-66 Ashwagandha (Specific Extract)
Benefits:
This specific ashwagandha extract is clinically proven to reduce cortisol levels, enhance testosterone production, and support muscle development.
Recommended Dosage:
600 mg daily, divided into two doses.
Natural Sources:
KSM-66 is available only in supplements; ashwagandha root is the base source.
Fadogia Agrestis
Benefits:
Fadogia Agrestis has gained popularity for its ability to support healthy testosterone levels naturally and improve physical performance.
Recommended Dosage:
300-600 mg daily, as per product guidelines.
Natural Sources:
Extracted from the Fadogia Agrestis shrub, typically only available in supplement form.
Black Pepper Extract (Piperine)
Benefits: Improves the absorption of nutrients and enhances the bioavailability of other testosterone-boosting compounds.
Recommended Dosage: 5-10 mg daily, often included in combination supplements.
Natural Sources: Black pepper (whole or ground).
Zeolite
Benefits: Helps detoxify heavy metals, which can interfere with hormone production and balance.
Recommended Dosage: 500 mg to 1 g daily, typically as a powder or capsule.
Natural Sources: Naturally occurring mineral, often supplemented in purified form.
Milk Thistle
Benefits: Supports liver health, indirectly aiding in the detoxification process that improves testosterone production.
Recommended Dosage: 150-250 mg of silymarin extract daily.
Natural Sources: Milk thistle seeds and extracts.
Dandelion Root
Benefits: Promotes healthy liver and kidney function, which can positively impact hormone regulation.
Recommended Dosage: 500-1,000 mg daily or as a tea.
Natural Sources: Dandelion root tea or powdered supplements.
Cayenne Pepper
Benefits: Improves blood flow and metabolism, which are crucial for testosterone levels.
Recommended Dosage: 500-1,000 mg daily as a capsule or added to food.
Natural Sources: Hot chili peppers like cayenne.
MSM (Methylsulfonylmethane)
Benefits: Reduces joint inflammation and supports hormone balance, including testosterone.
Recommended Dosage: 1,000-2,000 mg daily.
Natural Sources: Found naturally in small amounts in fruits, vegetables, and grains.
Astaxanthin
Benefits: An antioxidant that helps reduce oxidative stress, supporting overall hormone health.
Recommended Dosage: 4-12 mg daily.
Natural Sources: Salmon, shrimp, and krill oil.
Olive Leaf Extract
Benefits: Promotes heart health and reduces oxidative stress, indirectly supporting testosterone levels.
Recommended Dosage: 500-1,000 mg daily of standardized extract.
Natural Sources: Olive leaves and olive oil.
Garlic Extract
Benefits: Contains allicin, which lowers cortisol levels, helping to improve testosterone production.
Recommended Dosage: 600-1,200 mg daily.
Natural Sources: Garlic cloves, garlic oil, or powdered garlic supplements.
Allicin (from Garlic)
Benefits: Specifically reduces stress-induced cortisol, ensuring better testosterone balance.
Recommended Dosage: Naturally derived from 2-3 raw garlic cloves daily or as part of garlic supplements.
Natural Sources: Fresh garlic.
Glycine
Benefits: An amino acid that improves sleep quality, boosting testosterone balance.
Recommended Dosage: 3-5 g before bedtime.
Natural Sources: Bone broth, meat, fish, and gelatin.
Iodine (from Kelp & Seaweed)
Benefits: Supports thyroid function, which has a direct impact on testosterone levels.
Recommended Dosage: 150 mcg daily as per dietary guidelines.
Natural Sources: Seaweed, kelp, and iodized salt.
Sodium Butyrate
Benefits: Improves gut health, which is linked to better hormone regulation and testosterone production.
Recommended Dosage: 300-600 mg daily.
Natural Sources: Grass-fed butter and certain fermented foods.
Hydrolyzed Collagen Peptides
Benefits: Promotes skin elasticity, supports joint health, and aids in hormone function, including testosterone.
Recommended Dosage: 10-20 g daily.
Natural Sources: Bone broth and collagen supplements.
Final Thoughts
This list includes well-known testosterone boosters, lesser-known herbal remedies, amino acids, hormone precursors, and dietary strategies. However, results vary between individuals based on genetics, lifestyle, and existing hormone levels.
For best testosterone support, combine supplements with:
- Strength training & resistance exercise
- Good sleep (7-9 hours per night)
- Proper diet (high in healthy fats, moderate carbs, and quality protein)
- Stress management (to control cortisol levels)
