Many men look for ways to increase their testosterone levels in order to improve muscle mass, athletic performance, libido, sexual satisfaction, or fertility. As a result, the market for “testosterone booster” supplements has exploded, promising fast and natural results using vitamins, minerals, and herbal extracts.

Can You Boost Testosterone with Supplements? What Science Really Says

But do these supplements actually work?

According to public health authorities and scientific research, most testosterone-boosting supplements offer limited benefits, especially in men who already follow a balanced diet and maintain regular physical activity. Some may help only in cases of deficiency, while others carry potential risks that outweigh their benefits.

This article reviews the most commonly promoted supplements, what science really says about them, and which ones should be avoided.

Zinc and Testosterone

Zinc plays an essential role in testosterone production and sperm development.

• In people with zinc deficiency (malnutrition, vegetarian/vegan diets, Crohn’s disease), supplementation may help restore normal testosterone levels.

• European health authorities (EFSA) recognize that zinc contributes to normal fertility and normal blood testosterone levels, provided a minimum amount is present.

However:

• Zinc does not increase testosterone in men with adequate intake

• Excess zinc may reduce immunity and cause copper deficiency

⚠️ Zinc supplements do not improve muscle performance.

Magnesium and Testosterone

Magnesium is sometimes marketed as a testosterone booster, but evidence remains limited.

• A small study suggests magnesium may slightly increase testosterone in physically active individuals

• No approved health claim exists for testosterone boosting

Potential risks:

• Diarrhea at high doses

• Contraindicated in kidney failure

• Should be taken separately from certain antibiotics and osteoporosis treatments

Vitamin D and Testosterone

Vitamin D receptors are present in the male reproductive system, but results are mixed.

• Some studies show a modest increase in testosterone, mainly in overweight men

• Other studies show no significant effect

To avoid overdose:

• Do not exceed 2,000 IU (50 µg) per day unless advised by a doctor

DHEA (Dehydroepiandrosterone)

DHEA is a hormone naturally produced by the body and declines with age.

• Small benefits observed for testosterone, muscle mass, and erectile function in specific populations

• Side effects often outweigh benefits

⚠️ In France, the ANSM officially discourages DHEA use due to safety concerns.

Ginseng and Testosterone

Panax ginseng is traditionally used to fight fatigue and improve libido.

• Does not increase testosterone production

• A 2021 Cochrane review found no significant benefit for erectile dysfunction

• Slight improvement in self-reported libido may occur

Possible side effects:

• Insomnia, nervousness, palpitations

• Not recommended for people with hypertension, heart disease, or diabetes without medical advice

Rhodiola Rosea

Rhodiola is used for stress and fatigue management.

• Studies show no effect on testosterone levels

• Limited benefit for athletic performance

Possible side effects include dizziness and dry mouth.

Tribulus Terrestris

Often marketed for testosterone and vitality.

• Increases testosterone in animals, not in humans

• No proven benefit for sexual or athletic performance

• Associated with digestive issues and rare liver or kidney damage

Fenugreek (Trigonella foenum-graecum)

Fenugreek is frequently recommended for libido enhancement.

• Human studies are contradictory

• No solid evidence for testosterone increase

• Animal studies suggest potential toxic effects on sperm and testicles

Supplements to Avoid

Ashwagandha

Despite popularity, safety concerns exist.

• Classified by the French health authority (ANSM) as having unfavorable risk-benefit balance

• Reported side effects include gastrointestinal issues and rare but severe liver toxicity

⚠️ Best avoided.

Tongkat Ali

Popularized by influencers.

• Very limited evidence for testosterone increase

• EFSA warns of potential DNA damage

• Supplements often contaminated with mercury

⚠️ Avoid.

Maca

Traditionally used for fertility and libido.

• Animal studies show testosterone increase

• Human data is inconsistent

• French health authorities warn about toxic alkaloids

⚠️ Use with caution or avoid.

Muira Puama (“Potency Wood”)

Traditional aphrodisiac.

• Limited evidence for erectile improvement

• Effects often observed only in combination products

• Safety profile poorly documented

Conclusion

Despite widespread marketing claims, most testosterone-boosting supplements do not significantly increase testosterone levels in healthy men. When benefits exist, they are usually limited to individuals with diagnosed deficiencies and are often outweighed by potential side effects, drug interactions, or long-term safety concerns.

For sustainable testosterone support, public health authorities recommend:

• A balanced diet

• Regular physical activity

• Adequate sleep and stress management

If sexual or hormonal symptoms persist, consulting a physician is essential, as erectile or hormonal issues may signal an underlying medical condition requiring proper treatment.

Medical & Scientific Sources

• European Food Safety Authority (EFSA) – Zinc Health Claims

• National Institutes of Health (NIH) – Zinc, Magnesium, Vitamin D Fact Sheets

• ANSM (France) – DHEA and Ashwagandha Safety Warnings

• Cochrane Database of Systematic Reviews – Ginseng and Erectile Dysfunction (2021)

• Pilz S. et al. Effect of Vitamin D Supplementation on Testosterone Levels. Horm Metab Res, 2011

• Smith SJ. et al. Herbs and Testosterone: A Systematic Review. Advances in Nutrition, 2021

• EFSA NDA Panel – Safety of Tongkat Ali (2021)

• National Center for Complementary and Integrative Health (NCCIH)