Testosterone boosters promise to increase well-being, muscle mass, and energy levels, but what is really behind the hype surrounding such boosters? This article highlights the scientific findings and helps you make an informed decision.
Testosterone boosters have gained considerable popularity in recent years. They promise to increase well-being, increase muscle mass, and improve overall energy levels. While some view these supplements as a waste of money, others report noticeably positive effects (Morgado et al., 2023). So what is going on with this trend and the hype surrounding these products? In this article, we explore the background, take a look at the scientific findings, and help you make an informed decision. Want to know how your testosterone levels are? Click here.
What does science say?
The body of research on testosterone boosters is generally thin and partly contradictory (Kuchakulla et al., 2020). We have summarized the available scientific findings for you to provide as clear a picture as possible. First, an important note: testosterone boosters should not be seen as a substitute for medical treatment. Supplements can have a supportive effect, but are no substitute for sound medical therapy, and should always be discussed with a doctor before taking them. Below, we will go into the individual aspects and studies of the various categories.
The main categories of testosterone boosters
The various boosters can be broadly divided into three main categories: plant-based testosterone boosters, mineral and vitamin supplements, and amino acid supplements.
Plants and root extracts
Plant-based preparations such as Tribulus terrestris, curcumin, and fenugreek are associated with a possible testosterone-boosting effect. So-called adaptogens such as ashwagandha, ginseng, and tongkat ali are intended to support the body in coping with stress and thus indirectly have a positive influence on testosterone levels. Below, we will look more closely at the body of research.
Tribulus terrestris
Tribulus terrestris, also known as common burr-reed or ground burr-reed, is a plant species from the legume family (Zygophyllaceae), which is widely distributed in the tropical and subtropical countries of Asia, Africa, Southern Europe, and northern Australia.
Individual case reports often praise Tribulus terrestris for its benefits. But despite several scientific studies, no significant effects have been proven so far. A randomized, placebo-controlled study from 2021 found no significant results regarding the effectiveness of Tribulus (Fernández-Lázaro et al., 2021). A comprehensive systematic review also confirms that there is currently no sustained evidence of the benefits of Tribulus terrestris (Fernández-Lázaro et al., 2022).
Curcumin
Curcumin, the active component of turmeric root, is valued for its antioxidant, anti-inflammatory, and anti-apoptotic properties. There is evidence that curcumin can offer various health benefits, particularly in relation to male reproductive health.
Animal studies have shown that supplementation with curcumin can increase testicular function and sperm quality. An improvement in hemodynamics, volume, and tissue structure was observed (El-Sherbiny et al., 2022). Another study on mice exposed to hormonal stress using cortisol also showed positive effects of curcumin on testicular function (Zhang et al., 2024).
Despite these promising results, the body of research is still generally thin and is based mainly on animal studies. Further research is required to comprehensively confirm the benefits of curcumin for men's health.
Fenugreek (Testofen)
Fenugreek, also known as fenugreek, and the extract derived from it, Testofen, are often advertised for their positive effects on male health. There are some studies that point to potential benefits, but also important warnings that should be considered:
- Improved muscle performance: A systematic review from 2023 showed that Testofen can have positive effects on muscle strength and performance (Albaker, 2023).
- Increased testosterone levels: A double-blind, randomized controlled study showed that Testofen can potentially have a positive influence on testosterone levels and the symptoms of androgen deficiency (Rao et al., 2016). Test your testosterone levels now.
A systematic review from 2021 summarized the existing studies on fenugreek and Testofen and found some positive effects, but also pointed out the need for further research (Smith et al., 2021). Overall, while the body of research shows positive indications of the effects of fenugreek and Testofen, particularly regarding muscle performance and testosterone levels, it also points out that potential side effects and risks to the liver and kidneys should be kept in mind (Albaker, 2023). A careful consideration and consultation with a doctor is therefore advisable.
Maca Root (Lepidium meyenii)
The body of research on maca and its effects on male health provides mixed and inconsistent results. A 12-week, double-blind, placebo-controlled, randomized study showed that maca improved sexual desire from the eighth week of treatment, but had no effect on serum testosterone levels (Gonzales et al., 2002). A similar study concluded that maca has no influence on blood hormone levels of testosterone (G. Gonzales et al., 2003).
In another randomized, double-blind, placebo-controlled study with 80 participants, significant improvements in the symptoms of men with late-onset hypogonadism, i.e., the symptoms of testosterone deficiency, were found in the group treated with maca (Shin et al., 2023). A literature review from 2000 to 2019 showed that maca can have positive effects on sperm quality and quantity. Nevertheless, the mechanisms of maca's effects are still unclear, and further studies are needed to determine the exact effects and functions (Tafuri et al., 2019).
Ashwagandha (Withania somnifera)
Ashwagandha, also known as Withania somnifera or Indian ginseng, is a so-called adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries to support people in coping with stress and thus make them more adaptable. It is often praised for its diverse health benefits, including supporting testosterone levels and improving overall physical and mental health. But what does science say about these claims?
- Stress reduction and anxiety relief: Ashwagandha is known for its property of relieving stress. A randomized, double-blind study found that participants who took ashwagandha had significantly lower cortisol levels and fewer stress symptoms compared to the placebo group (Chandrasekhar et al., 2012). A systematic review confirmed that ashwagandha can significantly reduce stress and anxiety (Akhgarjand et al., 2022). In this article, you will learn everything about stress relief.
- Improved athletic performance: Some studies suggest that ashwagandha can increase muscle strength and mass. A randomized, double-blind study found that participants who took ashwagandha showed a significantly greater increase in strength as well as greater muscle growth after an eight-week muscle training program. In addition, the testosterone levels of the ashwagandha group increased more during the observation period, and a greater reduction in body fat percentage was achieved (Wankhede et al., 2015).
- Improved sleep quality: In a systematic review from 2021, which analyzed five randomized studies on the topic, a small but significantly positive effect of ashwagandha on sleep quality could be shown (Cheah et al., 2021). In this blog post, you will learn more about the topic of sleep and testosterone.
- Increased testosterone levels: Ashwagandha is often advertised as a natural testosterone booster. Some studies have found that it can improve testosterone levels and fertility in men (Smith et al., 2021). A randomized, placebo-controlled study with 46 infertile men showed that ashwagandha can significantly improve testosterone levels and sperm quality (Ambiye et al., 2013).
Ashwagandha is the most extensively researched plant-based testosterone booster so far. Despite these positive results, it is important to conduct further large-scale studies to fully understand the long-term effects of ashwagandha. The literature is currently still limited and not always consistent, but shows clear positive signals (Morgado et al., 2023). As with all supplements, taking it should also be discussed with a doctor to avoid possible interactions and side effects.
Ginseng
Research on ginseng and its effects on testosterone levels is still limited and provides contradictory results. A systematic review from 2021 found only one out of seven studies that could prove a positive effect of ginseng on testosterone concentration in men (Smith et al., 2021).
But there are indications of other positive effects of ginseng. One study showed that taking ginseng can lower cortisol concentrations in adults with high work stress (Flanagan et al., 2018). A systematic review found that ginseng has antidiabetic properties, especially in people with type 2 diabetes (Chen et al., 2019).
In summary, the evidence regarding testosterone increase through ginseng remains insufficient and inconsistent. Further research is necessary to better understand the potential benefits and mechanisms.
Tongkat Ali (Eurycoma longifolia)
In Southeast Asia, Eurycoma longifolia Jack, also known as 'Malaysian ginseng' or Tongkat Ali, is used to combat stress and diseases as well as to improve physical strength. The roots of this plant are said to have aphrodisiac effects and increase testosterone levels.
One study showed that treatment of patients with late-onset hypogonadism, i.e., symptoms of testosterone deficiency, with a Tongkat Ali extract could improve the symptoms and significantly increase the testosterone concentration in the blood (Tambi et al., 2011). Two systematic reviews support the possible use of Eurycoma longifolia to increase testosterone production. Although more research is necessary before it can be used in clinical practice, it could represent a safe and promising therapeutic option, especially for hypogonadal men (Leisegang et al., 2022 ; Morgado et al., 2023).
The literature on Tongkat Ali is currently still limited and not always consistent. However, similar to ashwagandha, it shows clearly positive signals (Morgado et al., 2023). As with all supplements, taking it should also be discussed with a doctor to avoid possible interactions and side effects.
Summary of plant and root extracts
The literature on Tongkat Ali and ashwagandha shows the strongest positive signals among the plant-based testosterone boosters. Supplements based on these preparations can represent an option for symptom relief of a testosterone deficiency, especially for hypogonadal men (Leisegang et al., 2022 ; Morgado et al., 2023). It is important to note that the effect of plant-based testosterone boosters is individual and not everyone benefits equally. The body of research on these substances is generally thin. Further research is necessary to comprehensively confirm their effectiveness and safety. For some substances, there is the potential danger of side effects.
Even though plant-based boosters can have positive effects on testosterone levels and the symptoms of a testosterone deficiency, they do not represent a sole basis for therapy; rather, they can be used complementarily. A manifest testosterone deficiency should always be medically clarified and treated according to guidelines, for example within the framework of testosterone replacement therapy (TRT). Why the blood test is the gold standard of testosterone tests, you will learn in this blog post.
Minerals and Vitamins
Essential minerals and vitamins such as zinc, magnesium, and vitamin D are important for general health. A deficiency can partly have severe health consequences. But how are they connected to testosterone levels?
Zinc
Zinc is crucial for maintaining a healthy testosterone level. A large systematic review showed that a zinc deficiency can lower testosterone levels, while zinc supplementation can raise the level. The effect of zinc on blood testosterone levels can vary depending on the baseline zinc and testosterone levels, the dosage form, dose, and duration of supplementation. Overall, a positive correlation was found between zinc concentration and total testosterone in the blood, and that moderate supplementation can play an important role in improving androgen levels (Te et al., 2023). In addition, zinc deficiency can have serious health consequences, including growth delays, impaired immune function, and cognitive disorders. Furthermore, zinc also acts as an antioxidant and anti-inflammatory agent (Prasad, 2013). The body of research shows that zinc supplementation is a promising way to support a healthy testosterone level.
Magnesium
Magnesium is another essential mineral that plays an important role in health. However, the evidence regarding the effect of magnesium on testosterone levels is still insufficient (Morgado et al., 2023). There is evidence that magnesium may improve sleep quality, which in turn could have a positive effect on testosterone levels, as chronic sleep problems are often associated with low testosterone levels. For example, a systematic review showed an association between magnesium levels and sleep quality (e.g., daytime sleepiness, drowsiness, snoring, and sleep duration) in observational studies (Arab et al., 2022).
In summary, adequate magnesium intake may improve sleep quality, which can indirectly have a positive effect on testosterone levels. However, the direct effect of magnesium on testosterone has not yet been sufficiently studied.
Vitamin D
Vitamin D plays an important role in overall health and may also affect testosterone levels. However, the evidence regarding a direct effect on testosterone is heterogeneous and unclear. Some studies show a positive correlation between vitamin D levels and testosterone, while others have not found a significant association (Monson et al., 2023). Further well-designed, long-term studies involving diverse populations are needed to provide definitive evidence of the direct effect of vitamin D on testosterone (Morgado et al., 2023).
Severe vitamin D deficiency increases the risk of mortality, infections, and many other diseases dramatically and should therefore be avoided. The data on the benefits of vitamin D regarding mortality and the prevention of infections, at least in cases of deficiency, are compelling (Amrein et al., 2020).
Although the literature on the effect of vitamin D on testosterone levels is inconsistent, there is evidence that deficiency may lead to reduced testosterone. As a preventive measure, vitamin D supplementation may be useful, as many people have a deficiency in this important vitamin. However, supplementation should always be carried out in consultation with a doctor to ensure optimal results and avoid possible side effects.
Summary of Minerals and Vitamins
Essential minerals and vitamins such as zinc, magnesium, and vitamin D are important for overall health and may also have a positive effect on testosterone levels. Taking zinc, magnesium, and vitamin D may potentially have positive effects on testosterone levels and overall health. However, supplementation should also always be carried out in consultation with a doctor.
Amino Acids
Amino acids such as D-aspartic acid and L-arginine are said to have a positive effect on testosterone levels. Is this true?
D-aspartic acid
D-aspartic acid (DAA) is an amino acid that is currently considered one of the most widely marketed testosterone boosters. However, two randomized controlled trials (RCTs) in young male athletes showed that taking 3 g of DAA per day did not cause a significant increase in testosterone levels compared to baseline or placebo (Morgado et al., 2023).
L-arginine
L-arginine is another amino acid that is frequently included in testosterone boosters. A systematic review from 2020 was unable to make a clear statement regarding a direct testosterone-boosting effect, although there were some positive signs of a weak but positive effect. However, there is strong evidence that taking L-arginine has positive effects on the symptoms of erectile dysfunction (Kuchakulla et al., 2020).
Summary of Amino Acids
The evidence regarding amino acids such as D-aspartic acid and L-arginine as testosterone boosters is inconsistent and overall shows no compelling evidence of a significant effect on testosterone levels. Further well-designed studies are needed to confirm their actual effectiveness. As with all dietary supplements, intake should always be carried out in consultation with a doctor.
Our Conclusion, Your Knowledge
Overall, the effect of testosterone boosters on blood hormone levels has still been poorly studied scientifically to date. However, there is now compelling, solid evidence regarding the effectiveness of supplementation, especially with Tongkat Ali, ashwagandha, and zinc. Dietary supplements containing these ingredients can therefore certainly help increase testosterone levels to a limited extent. However, they should not be viewed as a cure-all or the basis of therapy. In cases of clinically relevant testosterone deficiency, they cannot be considered an alternative to testosterone replacement therapy (TRT) but should rather serve as a supplement. However, if you experience symptoms of testosterone deficiency or suspect clinical hypogonadism, you should have this medically evaluated in any case and explore all treatment options.
Vitamin D and magnesium supplementation may be useful for general health reasons, even though no direct link to an increase in testosterone levels has been proven in studies so far. Taking testosterone boosters and other dietary supplements should always be carried out in consultation with a doctor to ensure optimal results and avoid possible side effects.
Even though testosterone boosters can be a useful supplement, the crucial foundation of a normal testosterone level is a healthy lifestyle with sufficient sleep, a healthy diet, regular exercise, and good stress management.
You can find more details about this in our blog post "Top 8 Ways to Naturally Increase Testosterone: Maximize Therapy Results Through Healthy Habits".
Personal Experience: Testosterone Boosters in Capsules, Useful or Hype?
David, 37, is a passionate athlete and works full-time in shift work. For some time, he often felt low on energy, despite regular training, a balanced diet, and an active lifestyle. A blood test revealed: his testosterone level was in the lower normal range.
In the hope of increasing his energy, his muscle building, and his performance, David turned to so-called testosterone boosters in capsules: A mix of zinc, magnesium, plant extracts, and other natural substances.
“The promises sounded good: More power in sports, better recovery, more testosterone - all through a few dietary supplements. But after 3 months I was disappointed. My testosterone level had hardly changed.”
A closer look at the ingredients showed: Although vitamin D, zinc, and magnesium were included, in many cases they were too low in dosage or poorly bioavailable. In addition, medical supervision was missing.
Only with a structured approach consisting of personalized nutrition, targeted supplementation, medical supervision, and consistent training, David felt progress again. Today he pays attention to high-quality offers for capsules, prefers individually formulated dietary supplements, and has his health checked regularly.
“I have learned: A booster alone brings nothing. The combination of sports, nutrition, lifestyle, and medical supervision makes the difference.”
David's experience shows what many men underestimate: Not everyone feels the effect of testosterone boosters, even if they are high-quality and contain all “natural” ingredients.
Especially those who exercise regularly sports, pay close attention to their nutrition, and yet struggle with symptoms such as fatigue, lack of energy, or stagnant muscle building should take one step further:
A medical blood test is often the most important first step to objectively assess your own testosterone level and possible deficiencies (e.g. in zinc, magnesium, vitamin D).
Many capsules available in stores rely on a mix of dietary supplements, but without a laboratory diagnostic basis, it remains unclear what the body is really missing. High-dose boosters or blanket offers do not help if, for example, there is hypothyroidism, chronic stress, or a real testosterone deficiency (hypogonadism).
In such cases, a medically supervised testosterone therapy (TRT) can be a useful next step, especially if lifestyle measures alone are not enough. Modern TRT is often combined today with complementary nutrition, targeted training, and regular laboratory monitoring.
You can find more information about the process of TRT in our blog post "Testosterone therapy: Everything you need to know".
