For men over 40, maintaining healthy testosterone levels can feel like a losing battle. You wake up tired, your workouts don’t deliver the results they used to, and let’s not even get started on the frustrating lack of drive. It’s only natural you’re going to ask yourself, “What supplements boost testosterone?“. The answer…. there’s no quick fix I’m afraid.
You’re eating right, training hard, and trying to get your eight hours of sleep, but sometimes, it just doesn’t feel like enough (or are you?). This is where the right supplements come in. But do they really work in treating low testosterone? And more importantly, which ones actually make a difference?
We’ll dive into the top science-backed supplements that can increase testosterone levels and give you that extra edge.
Key Takeaways: Which Supplements Really Increase Testosterone Levels?
- Supplements are effective, but lifestyle is king: Supplements can increase testosterone levels, but they work best alongside good diet, exercise, and sleep habits.
- Stick to science-backed options: Tongkat Ali, Fadogia Agrestis, Ashwagandha, and Fenugreek are the top choices proven to support testosterone production.
- Avoid the hype: Many products are marketed as testosterone boosters but lack solid evidence. Focus on supplements with proven results.
- Consistency and monitoring are key: Regular use and monitoring with blood work ensure supplements are effective and safe for long-term use.
The Reality of Declining Testosterone in Men Over 40
By the time you hit your 40s, your testosterone levels are already on a downward spiral. In fact, testosterone levels begin to drop naturally by around 1-2% per year from as early as age 30. This decline doesn’t just affect your physical performance; it impacts your mood, energy, and even your mental sharpness. Symptoms like low libido, increased body fat, and a decrease in muscle mass are all part of the unpleasant package.
Dr. Andrew Huberman, a leading neuroscientist and human performance expert, often points out that relying solely on supplements isn’t the best way forward. “Supplements should support a foundation of good health practices like exercise, diet, and sleep. They’re not a magic bullet, but they can be a valuable tool when used correctly,” he explains.
With that in mind, let’s look at the best supplements that can effectively increase testosterone levels, along with the science to back them up.
Can Supplements Really Increase Testosterone Levels?
The short answer: Yes—but not all supplements are created equal. While some are backed by robust research, others are little more than overpriced placebos. The key is knowing which supplements have solid evidence behind them and which ones are just riding the marketing wave. Below, we’ll cover the top natural supplements that have shown promise in enhancing testosterone production.
“There’s no such thing as a miracle pill for testosterone. But certain supplements, when combined with a structured fitness and diet regimen, can help elevate and maintain healthy testosterone levels,” says Dr. Brad Schoenfeld, exercise scientist and fitness expert.
In other words, don’t even bother with these supplements if the following aren’t on point:
- Diet
- Sleep
- Stress optimisation
- Micronutrient gaps filled
- Your body fat is in check
- You’re undertaking a solid resistance and cardio exercise routine.
No supplement will make up for a lack of lifestyle changes.
When I increased my testosterone levels naturally, do you want to know the amount of these supplements I used? A big fat zero!
Best Natural Supplements to Increase Testosterone Levels
Tongkat Ali: The Malaysian Miracle for Testosterone and Libido
If you’ve ever researched natural testosterone boosters, Tongkat Ali has probably popped up on your radar. Also known as Eurycoma longifolia, this traditional herb from Southeast Asia has been used for centuries to enhance male vitality and energy levels. But what does the science say?
How It Works: Tongkat Ali reduces levels of sex hormone-binding globulin (SHBG), a protein that latches onto testosterone, rendering it inactive. By lowering SHBG, Tongkat Ali increases the amount of free testosterone circulating in your body, making it more readily available for muscle growth, energy, and libido. A study in the Journal of the International Society of Sports Nutrition found that men who took 400 mg of Tongkat Ali daily experienced a 37% increase in free testosterone levels after four weeks.
Dosage Recommendation: Huberman suggests taking 400 mg daily, preferably in the morning due to its mild stimulant effects. “Tongkat Ali doesn’t need to be cycled and can be taken continuously. Regular blood work is recommended to monitor liver health markers,” he advises.
Key Benefits:
- Increases free testosterone
- Lowers cortisol, reducing stress
- Enhances libido and energy levels
Fadogia Agrestis: A Lesser-Known Gem for Male Health
Fadogia Agrestis is another herb that’s gaining popularity in the testosterone-boosting community. Originating from West Africa, it’s known for its potential to increase testosterone production and improve sexual function.
How It Works: Fadogia Agrestis may enhance testosterone production by stimulating the production of luteinising hormone (LH), which signals the testes to produce more testosterone. While human studies are still limited, animal research indicates a significant boost in testosterone levels.
Dosage Recommendation: Start with a daily dosage of 300-600 mg and consider cycling—eight weeks on and two weeks off—to avoid any potential toxicity issues. “When combined with Tongkat Ali, Fadogia can potentially raise testosterone levels by up to 200 points, without affecting LH negatively,” Huberman notes. LH is
A note on Hunerman’s quote above – Luteinising hormone (LH) is a key player when it comes to testosterone production. Think of LH as the messenger that tells your testes to get to work. When LH levels are high, it signals the Leydig cells in the testes to produce more testosterone.
It’s like giving your body the green light to boost testosterone naturally. So, if you want your testosterone levels to rise, you need to keep LH in check and support its function—otherwise, it’s like having a car with a full tank but no spark to get the engine going.
Key Benefits:
- Supports natural testosterone synthesis
- Improves libido and sexual health
- Enhances energy and performance
Ashwagandha: The Adaptogen That Lowers Stress and Elevates Testosterone
Ashwagandha is a powerful adaptogen known for its stress-reducing properties. But did you know that stress is one of testosterone’s biggest enemies? Elevated cortisol, the body’s primary stress hormone, directly suppresses testosterone production. That’s where Ashwagandha comes in.
Research Findings: A study published in the American Journal of Men’s Health found that men who took 600 mg of Ashwagandha daily for eight weeks saw a 15% increase in testosterone levels. By modulating cortisol, Ashwagandha helps create a more favourable environment for testosterone production.
Dosage Recommendation: Take 300-500 mg daily in the evening to align with your body’s natural cortisol rhythm.
Key Benefits:
- Lowers cortisol levels
- Enhances hormonal balance
- Increases testosterone indirectly
Fenugreek: Boosting Testosterone and Libido Together
Fenugreek is another herb with a long history in traditional medicine. Known for its ability to boost libido, Fenugreek also helps to increase free testosterone levels by inhibiting enzymes that convert testosterone into estrogen.
Scientific Evidence: A clinical study conducted at the University of Queensland showed that men who took 500 mg of Fenugreek daily for 12 weeks experienced a 46% increase in free testosterone compared to a placebo group.
Dosage Recommendation: Take 500-600 mg daily with meals for the best absorption.
Key Benefits:
- Increases free testosterone
- Enhances libido and performance
- Inhibits estrogen conversion
D-Aspartic Acid (DAA): A Short-Term Solution for Boosting Testosterone
D-Aspartic Acid (DAA) is a naturally occurring amino acid that stimulates the release of luteinising hormone (LH), which, in turn, triggers testosterone production. While DAA can provide a quick boost in testosterone, its long-term efficacy is debated.
Research Findings: Short-term studies suggest that taking 2-3 grams of DAA daily can increase testosterone by up to 42% in just 12 days. However, continuous use has shown diminishing returns, making it a good option for short-term cycles.
Dosage Recommendation: Use 2-3 grams daily for no more than 30 days, followed by a 30-day break.
Key Benefits:
- Short-term increase in testosterone
- Stimulates LH production
Supplements to Avoid: Overhyped and Ineffective Products
Before we delve into this section, let me reiterate the point. The above supplements MAY help increase your testosterone if you’ve attempted the steps mentioned above. Don’t think you can buy your way to increased testosterone levels (naturally) without putting in the work. Also, stay away from the garbage mentioned below. Anything that gets written about from here on in is designed to do one thing exceptionally well – empty your wallet.
Many products, such as Maca, Horny Goat Weed, and Saw Palmetto, are frequently marketed as testosterone boosters. However, these supplements lack substantial scientific backing and are more often recommended for their supposed libido-enhancing effects rather than their ability to increase testosterone levels.
Expert Insight: “The marketing of these supplements often outweighs the science, leading people to waste money on products that don’t deliver on their promises,” says Dr. Greg Nuckols, a strength and conditioning expert.
FAQs: What Supplements Boost Testosterone?
1. Do testosterone supplements actually work?
They can, but only if your lifestyle is already on point. Supplements like Tongkat Ali, Fadogia Agrestis, and Ashwagandha are backed by science, but they won’t work miracles if your diet, sleep, stress levels, and exercise routine aren’t dialled in.
2. What are the best supplements for naturally boosting testosterone?
The top science-backed options are Tongkat Ali, Fadogia Agrestis, Ashwagandha, and Fenugreek. These supplements support free testosterone levels, lower cortisol, and improve hormonal balance. D-Aspartic Acid can provide a short-term boost but isn’t ideal for long-term use.
3. Are there supplements I should avoid?
Yes, steer clear of overhyped products like Maca, Horny Goat Weed, and Saw Palmetto. While they might help with libido, there’s little evidence they boost testosterone. Save your money and focus on supplements with proven results.
4. How long do testosterone supplements take to work?
Most supplements take about 4–12 weeks of consistent use to show results. Tongkat Ali, for example, can start increasing free testosterone within four weeks, but you’ll need to monitor your progress with regular blood tests to ensure it’s working safely.
5. Can I use supplements without changing my lifestyle?
Honestly, no. Supplements are meant to enhance an already healthy lifestyle. Without good nutrition, proper sleep, regular resistance training, and stress management, supplements will barely move the needle on your testosterone levels.
6. How should I take testosterone-boosting supplements?
Timing and dosage are key:
• Tongkat Ali: 400 mg in the morning.
• Fadogia Agrestis: 300–600 mg, cycled (eight weeks on, two weeks off).
• Ashwagandha: 300–500 mg in the evening.
• Fenugreek: 500–600 mg with meals.
Always follow the dosage recommendations and consider blood tests to track your progress.
Conclusion
When it comes to increasing testosterone levels, it’s crucial to choose supplements that are backed by scientific research. Tongkat Ali, Fadogia Agrestis, Ashwagandha, and Fenugreek have all shown promise in clinical studies, while D-Aspartic Acid may be effective for short-term boosts. However, these supplements should always be part of a broader lifestyle strategy that includes a healthy diet, regular exercise, and adequate sleep.
Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s safe and appropriate for your individual health needs. With the right combination of supplements and lifestyle adjustments, men can support their testosterone levels and maintain vitality well into their later years.
if you’re reading this and still thinking of going on TRT, ensure you check out the linked article.
I may have increased my testosterone levels more by incorporating some of the above supplements. But remember (article linked above), I significantly raised mine via diet, exercise, body fat/stress control, micro nutrient optimisation and sleep alone!
Chat soon,
Matt.
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