A review of dozens of clinical trials showed that DHEA supplements do increase blood testosterone levels in men and women. Several types of supplements claim to increase your testosterone levels. ✅ Zinc supplementation has been shown to significantly increase total and free testosterone levels in athletes and sedentary men alike. Beyond supplementation, several lifestyle factors play a crucial role in boosting testosterone levels naturally. It is particularly effective for men who have a zinc deficiency, as supplementation in deficient individuals can restore normal testosterone production. Research indicates that a daily supplementation of about 600 mg can produce up to a 15% increase in testosterone levels. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. In adult males, healthy levels are important for general health, including disease risk and sexual function. People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients. Saw Palmetto is the most widely studied botanical for urinary flow and prostate comfort, with strong evidence supporting its role in managing benign prostatic changes. After 40, prostate health becomes a primary concern for most men. Supplements for men targeting testosterone should combine Zinc with D3, Magnesium, and adaptogenic herbs for a multi-pathway approach. Feel stronger, more focused, and alive—naturally. Aim for 7–9 hours of quality sleep every night to support hormonal balance. Tribulus Terrestris is another herbal supplement popular for its potential to elevate libido and support testosterone indirectly through improved blood flow and sexual function. Although DAA shows promise, some users find that its effects plateau after several weeks, which is why it’s often cycled with other supplements for sustained benefits. Studies have observed improvements in free testosterone levels, although changes in total testosterone are sometimes less pronounced than with ashwagandha. Additionally, natural methods—when combined with lifestyle modifications—foster overall improvements in energy levels, mental clarity, and body composition. Testosterone is the primary hormone responsible for many vital functions in men, including muscle growth, bone density, libido, and energy levels. But ultimately, any supplement can interact with other medications you take or conflict with existing health conditions, so always get the green light from your healthcare provider before adding one to your diet. That doesn’t mean the other testosterone-boosting supplements on this list couldn’t help raise your T, but that there’s less evidence recommending their use. Part of this may be due to the difficulty defining "normal" testosterone levels and "normal" behavior. Research suggests that excessive alcohol consumption can decrease testosterone levels. High exposure to estrogen-like chemicals may also affect testosterone levels. For both optimal health and hormone levels, try to manage your stress levels. What you eat can affect levels of testosterone as well as other hormones. Women may have a testosterone deficiency due to diseases of the pituitary, hypothalamus or adrenal glands, in addition to removal of the ovaries. Although testosterone may make prostate cancer grow, it is not clear that testosterone treatment actually causes cancer. Men taking testosterone replacement must be carefully monitored for prostate cancer. There are times when low testosterone is not such a bad thing. As surprising as it may be, women can also be bothered by symptoms of testosterone deficiency. Many men suffer from declining testosterone after turning 40 or even 30. Luckily, boosting your intake of essential nutrients can reverse testosterone decline. Christina is a health commerce staff writer at Fortune with more than a decade of experience crafting engaging content for digital platforms. These may include increased acne, headache, upset stomach, anxiety, increased heart rate, among others.
