Do Testosterone Boosters Work for Muscle Achieve, Fats Loss, and Intercourse Drive?


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Excessive testosterone ranges enhance nearly each side of your well being, health, and well-being.

They provide you power, improve muscle progress, fats loss, and restoration, provide help to sleep, enhance your temper, enhance your intercourse drive, and extra.

It’s no surprise, then, why so many individuals—significantly males—search dietary supplements that rev up their pure testosterone manufacturing.

How efficient are so-called “testosterone boosters,” although?

Are testosterone boosters secure?

And what’s the greatest testosterone booster in the marketplace?

Get evidence-based solutions to those questions and extra on this article.

What Is a Testosterone Booster?

A testosterone booster is a dietary complement usually containing nutritional vitamins, minerals, vitamins, and herbs that purportedly improve your testosterone ranges.

They differ from testosterone substitute remedy (TRT) as a result of they don’t include precise testosterone, solely components your physique could use to extend its pure testosterone manufacturing. Medical doctors additionally need to prescribe TRT, whereas you should purchase testosterone boosters over-the-counter.

Likewise, they’re totally different from anabolic steroids as a result of, not like steroids, testosterone boosters gained’t elevate testosterone ranges to supraphysiological (past what’s doable naturally) ranges. Furthermore, testosterone booster dietary supplements solely include authorized substances, whereas steroids are unlawful.

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What Do Testosterone Boosters Do?

Probably the most generally touted testosterone booster advantages embody elevated power ranges, improved libido and sexual perform, quicker muscle progress, energy acquire, and restoration, diminished physique fats, and enhanced sleep and temper.

Complement sellers declare that testosterone boosters obtain these advantages by boosting your physique’s pure testosterone manufacturing.

Do Testosterone Boosters Work?

Testosterone booster components range from product to product. Let’s have a look at the most typical components present in testosterone booster tablets and powders to see which, if any, do what they declare.


Creatine is a pure compound composed of the amino acids L-arginine, glycine, and methionine. It’s probably the most researched sports activities complement in the marketplace and broadly taken for its performance- and recovery-boosting results.

Many individuals additionally imagine that creatine will increase testosterone. 

That is primarily based primarily on the outcomes of three research: two that discovered that individuals who supplemented with creatine considerably elevated their testosterone, and one that discovered rugby gamers who took creatine noticed a rise in dihydrotestosterone, a hormone transformed from testosterone.

Whereas these outcomes appear promising, they’re the exception reasonably than the rule. All different analysis exhibits that creatine has no impact on testosterone.

Total, it’s secure to say that creatine isn’t the “T” booster that many declare. That stated, creatine lets you practice tougher. And since intense train raises testosterone ranges, creatine could not directly trigger your T ranges to pattern in the correct route.

D-Aspartic Acid

D-Aspartic Acid (DAA) is an amino acid that interacts with the mind’s N-methyl-D-aspartate (NMDA) receptors. 

In response to the outcomes of animal and human cell research, this interplay ought to set off a practice of occasions that spurs the testes to provide extra testosterone. 

That’s the speculation, not less than. Nevertheless, in research on dwelling people, the impact is unpredictable.

In a single examine revealed within the journal Reproductive Biology and Endocrinology, wholesome males who took DAA each day for 12 days elevated their testosterone by 42%. Three days after they stopped taking the complement, their T ranges had been nonetheless 22% greater than that they had been at first of the experiment.

The same examine that used the identical DAA complement (model title DADAVIT) reported that infertile males who took DAA each day for 90 days elevated testosterone ranges by 30-to-60%.

In distinction, research on weightlifters present that taking DAA has both no influence on testosterone ranges or that it causes T to say no. 

For instance, in a single examine carried out by scientists on the College of Western Sydney, researchers discovered that weightlifters who took 3 grams of DAA each day for two weeks noticed no change of their testosterone ranges. Curiously, those that took 6 grams of DAA each day for a similar interval skilled a lower in testosterone.

These haphazard outcomes make it troublesome to understand how DAA impacts testosterone. Till extra high-quality research present that DAA boosts T, it’s most likely smart to present it a large berth. 


Ashwagandha is a plant root generally utilized in Ayurvedic (conventional Indian) drugs. It’s referred to as an adaptogen, which is a compound that causes an imperceivable degree of stress within the physique that trains it to higher deal with future stresses.

There’s proof that ashwagandha will increase testosterone, although this impact is conditional.

For instance, ashwagandha boosts testosterone in males who’ve low testosterone attributable to fertility points associated to emphasize or poor semen high quality. 

The one examine displaying ashwagandha has a optimistic impact on T ranges not associated to infertility was revealed within the Journal of the Worldwide Society of Sports activities Vitamin and located that individuals new to weightlifting taking ashwagandha gained muscle and energy and elevated their testosterone ranges.

Given how gaining muscle and energy can independently improve testosterone in new weightlifters, it’s doable the rise was a aspect impact of getting jacked reasonably than the explanation the weightlifters received jacked.

At backside, there’s good proof that ashwagandha can restore testosterone ranges in males with suppressed testosterone due to fertility points. Nevertheless, we’d like extra proof earlier than we will confidently say whether or not it will increase testosterone in wholesome males.

Fenugreek is a herb utilized in Ayurveda drugs to enhance basic well being, stimulate urge for food, and enhance virility.

Individuals imagine fenugreek boosts testosterone as a result of it prevents the enzyme alpha-5-reductase from changing testosterone into estrogen, and thus concurrently will increase testosterone and reduces estrogen.

There’s some reality to this, although context is vital.

Research have a tendency to present that fenugreek will increase testosterone in older testosterone-deficient males. That stated, a few of these research are funded and carried out by complement corporations that manufacture and promote testosterone booster dietary supplements containing fenugreek. As such, it’s troublesome to understand how a lot monetary curiosity coloured the outcomes.

In one other examine carried out by scientists on the College of Mary Hardin-Baylor, researchers had males with no testosterone abnormalities train and take 500 mg of fenugreek or a placebo each day for 12 weeks. 

The outcomes confirmed that exercising elevated all the boys’s T ranges however that taking fenugreek offered no extra profit. Fenugreek did appear to curb the rise in estrogen attributable to train, although.

Thus, fenugreek could improve testosterone in males who’ve low testosterone, however it’s ineffective in in any other case wholesome males. 

Tribulus Terrestris

Tribulus terrestris is a herb utilized in Ayurveda drugs to advertise male sexual wellness.

The concept that tribulus boosts testosterone stems from animal analysis displaying that its principal lively compound, protodioscin, will increase luteinizing hormone, which prompts the testes to crank up testosterone manufacturing.

Nevertheless, a number of subsequent human research have failed to duplicate this discovering, which is why a systematic evaluate revealed within the Journal of Dietary Dietary supplements concluded that tribulus is ineffective at rising testosterone.

Eurycoma Longifolia (Tongkat Ali)

Eurycoma longifolia, additionally known as tongkat ali, longjack, and Malaysian Ginseng, is a natural drugs native to Southeast Asia.

Individuals generally use eurycoma longifolia as an aphrodisiac, with many believing that it improves libido as a result of it boosts testosterone.

Analysis solely partially helps this idea.

Research on rodent cells, “sexually sluggish” rats (rats with little curiosity in intercourse), and males with low testosterone present that eurycoma longifolia could improve testosterone. 

Just one examine has investigated how eurycoma longifolia impacts testosterone ranges in wholesome males. It discovered that eurycoma longifolia could marginally improve testosterone however not sufficient to meaningfully enhance physique composition, power ranges, or sexual perform.

All different accessible proof that eurycoma longifolia will increase T comes from research funded by complement corporations that make a eurycoma longifolia complement. A few of these research recommend that eurycoma longifolia will increase testosterone, and others don’t, making it troublesome to conclude both approach.

At backside, the analysis on eurycoma longifolia’s impact on testosterone is hit and miss. Most analysis means that males (and animals) with low testosterone could profit, however it’s most likely a dud for everybody else.


Zinc is a “hint mineral” (a mineral we’d like in small quantities) discovered primarily in meat, fish, seafood, and cereals. 

Consuming too little zinc is related with suppressed testosterone manufacturing, which is why many imagine supplementing with zinc boosts T.

Whereas research on zinc-deficient males and males with low testosterone usually present that taking zinc improves T ranges, research on wholesome males are much less promising. For instance, most analysis investigating how ZMA (a complement containing zinc, magnesium, and vitamin B6) impacts wholesome males exhibits that zinc has no impact on testosterone. 

In different phrases, zinc most likely isn’t the T booster many declare, although it might assist improve testosterone to wholesome ranges if in case you have low T, particularly if zinc deficiency is the underlying trigger.

One other potential upside of supplementing with zinc is that it might stop testosterone ranges from slumping after exhausting train (an impact generally seen amongst athletes). 

As an illustration, in research the place athletes and unfit males observe intense train applications, outcomes present that those that take zinc keep wholesome testosterone ranges, whereas those that take a placebo expertise a major drop in T. 


Boron is a hint ingredient primarily present in fruit, tubers, legumes, and alcoholic drinks, resembling wine, cider, and beer.

There’s little analysis investigating the consequences of boron on testosterone and the proof we now have is inconsistent.

For instance, in a single small examine carried out by scientists at Tehran College of Medical Sciences, researchers gave 8 wholesome males 10 mg of boron each day for per week. Blood take a look at outcomes taken 6 hours after the primary dose confirmed that the boys’s testosterone ranges had been trending upward, and after 7 days, their testosterone ranges had been considerably greater (~28%) than that they had been at first of the trial. 

A earlier examine by the identical lead researcher confirmed that taking boron each day for 4 weeks elevated testosterone by solely a small, insignificant quantity (~11%).

In one other examine revealed within the Worldwide Journal of Sport Vitamin, scientists gave bodybuilders 2.5 mg of boron or a placebo each day for 7 weeks. The outcomes confirmed that each teams elevated their testosterone ranges however that taking boron was no more practical than placebo.

Given these conflicting outcomes, it’s too early to say how boron impacts testosterone. As such, it’s most likely not price supplementing with boron till we now have extra proof that it’s efficient. 

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Testosterone Booster Aspect Results

Testosterone boosters are poorly regulated and usually include distinctive combos of minimally studied compounds.

That is possible why case reviews (research of particular person sufferers) detailing opposed testosterone booster unwanted side effects, resembling stomach ache, blood clots, and liver circumstances, should not unusual.

What’s extra, analysis revealed within the World Journal of Males’s Well being exhibits that components in commercially accessible testosterone boosters usually exceed really useful each day allowance (RDA) tips, which might have unfavourable well being penalties, and generally exceed the “higher tolerable consumption degree” (above which, opposed unwanted side effects grow to be considerably extra possible). 

Sarcastically, knowledge from the identical paper means that one other potential aspect impact of taking testosterone boosters is decreased testosterone. It’s because T boosters usually include components which have little scientific assist. 

As an illustration, some T boosters embody components resembling apigenin, astragalus, and vitamin B6, all of which have been proven to decrease T. 

Ought to You Take Testosterone Booster Dietary supplements?

In case you have low testosterone, a complement containing a clinically efficient dose of ashwagandha, fenugreek, or zinc could improve your T to wholesome ranges.

Nevertheless, if in case you have wholesome testosterone ranges, taking a testosterone booster complement most likely gained’t improve your T additional and most definitely gained’t have results akin to anabolic steroids.

For most individuals, one of the simplest ways to make sure your testosterone ranges are wholesome is to keep lean, elevate weights, handle stress, eat a nutritious diet (and take a multivitamin), and keep good sleep hygiene.

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FAQ #1: What’s the greatest testosterone booster for males?

Listed here are the perfect methods for many males to spice up testosterone:

  • Elevate weights: Individuals who train usually have greater testosterone ranges. That is even true in aged and overweight folks.
  • Eat a nutritious diet: Eat a high-carb weight loss plan with loads of wholesome fat. (And in the event you’d like particular recommendation about what weight loss plan to observe to achieve your health objectives, take the Legion Weight-reduction plan Quiz.)
  • Reduce stress: Elevated cortisol results in diminished testosterone.
  • Take a multivitamin complement: Vitamin and nutrient deficiencies can negatively have an effect on testosterone ranges. In order for you a multivitamin that accommodates clinically efficient doses of 31 components (together with ashwagandha and zinc) designed to boost your well being and temper and cut back stress, fatigue, and nervousness, strive Triumph. (And in the event you’d like extra particular recommendation about what dietary supplements to take to achieve your health objectives, take the Legion Complement Finder Quiz.)
  • Take a DHEA complement: Research present that DHEA will increase testosterone manufacturing in older males and estrogen manufacturing in older ladies. In order for you a wellness complement that accommodates a clinically efficient dose of DHEA in addition to three different components designed to make you’re feeling fitter, livelier, and calmer, strive Vitality.
  • Get loads of sleep: Sleep deficiency correlates with low testosterone.

FAQ #2: Ought to I belief testosterone booster opinions?


If somebody positively opinions a testosterone booster as a result of it helped them improve their beforehand low T ranges, you could possibly belief the evaluate. Simply don’t neglect that nobody is absolutely immune from the placebo impact, and this possible influenced their outcomes.

If they are saying taking a testosterone booster elevated their T equally to steroids, it’s most likely unreliable. 

FAQ #3: Can ladies take testosterone boosters?

Girls can take testosterone boosters however must be conscious that some solely work as a result of they have an effect on the testes. With out testes, these dietary supplements gained’t work the identical in ladies as in males.

Testosterone boosters that work by performing on enzymes all through the physique, like fenugreek, are extra viable choices for girls. 

FAQ #4: Are testosterone boosters steroids?


Dietary supplements offered as testosterone boosters differ from anabolic steroids as a result of they don’t elevate T to unnaturally excessive ranges and aren’t unlawful.

FAQ #5: Are testosterone boosters secure?

It’s unimaginable to touch upon the protection of testosterone boosters as an entire since each product accommodates totally different components at various doses. 

That stated, the most typical components included in testosterone boosters are usually secure and well-tolerated.

We all know much less concerning the security profile of the extra obscure components usually present in T boosters. Moreover, many producers embody excessively excessive doses of some components, which can trigger undesirable unwanted side effects.

FAQ #6: Do testosterone boosters work for muscle acquire?

In case you have low testosterone and use a testosterone booster to extend your T to a wholesome degree, sure.

If you have already got wholesome testosterone ranges, taking a testosterone booster is unlikely to make a noticeable distinction to your physique composition. 

FAQ #7: What’s the perfect pure testosterone booster?

One of the simplest ways to naturally enhance your testosterone is to remain lean, elevate weights, handle stress, eat a nutritious diet (and take a multivitamin), and keep good sleep hygiene.

Should you do all of this and nonetheless have low testosterone, taking ashwagandha, fenugreek, or zinc could assist.

+ Scientific References


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