The main androgen in the human body is testosterone. Although testosterone is regarded as a “male sex hormone,” both sexes generate it and require some level of it. The hormone is crucial for bone and tissue regeneration, muscular mass growth, and physical development.

As you become older, testosterone naturally declines by roughly 1% annually. Low testosterone levels can be brought on by certain medical illnesses, such as diabetes or thyroid disorders, as well as drug adverse effects. If these medical conditions are causing you symptoms, discuss your concerns with your doctor and think about getting a testosterone test.

Although there are several natural ways to increase testosterone levels, if the body is significantly out of balance, natural interventions might not be sufficient. Some people may use supplements to raise their testosterone levels in order to support their health and hormonal balance.

Before making any major dietary changes or adding any new supplements to your diet, it’s crucial to speak with your healthcare professional. See below for further information on some of the most well-liked supplements that could raise your testosterone levels.

1. Vitamin D

When skin is exposed to UV light from the sun, the body can theoretically create vitamin D on its own. The main benefits of vitamin D are that it aids in calcium metabolism and absorption and supports normal bone growth and development. It also performs a number of additional functions, such as aiding in the metabolism of glucose and the immunological system.

Studies indicate that testosterone levels may benefit from vitamin D supplementation. It was discovered that daily vitamin D treatment raised the patients’ levels of total, bioactive, and free testosterone; in contrast, the testosterone levels of those who received a placebo did not change.

2. Ashwagandha

Testosterone and ashwagandha appear to be positively correlated. An herbal component called ashwagandha has long been utilized in Ayurvedic therapy. Withania somnifera, the scientific name for the herb, is also becoming more and more well-liked as a supplement that may aid in a variety of conditions, from stress relief to overall digestion.

According to studies, taking a dietary supplement containing ashwagandha may help the body achieve a healthy level of testosterone. More people are becoming interested in ashwagandha as a possible testosterone enhancer. It’s crucial to remember that the majority of current studies—even the most promising ones—have limitations. In one study, testosterone levels increased by almost 15% on average in men who took an ashwagandha extract for up to 16 weeks. Testosterone levels have increased similarly in male rats, according to studies.

Although the precise mechanisms are unknown, ashwagandha’s adaptogenic benefits have been researched. To put it simply, an adaptogen is a drug that lowers stress, and stress lowers testosterone levels. The primary stress hormone, cortisol, has the ability to impede the creation of testosterone.

Although ashwagandha is usually thought to be safe to use, you should see your doctor before doing so. It might interfere with medications already taken.

3. Fenugreek

Native to the Mediterranean, southern Europe, and western Asia, fenugreek is a widely used herb. Fenugreek seeds are used in cuisines, drinks, and spice blends; its extracts are frequently added to soaps and cosmetics. Fenugreek has been used in traditional medicine to enhance lactation in nursing mothers and as a therapy for diabetes.

Supplementing with fenugreek may help balance hormones, especially those related to testosterone. Fenugreek extract supplements have been shown in clinical trials to considerably raise total testosterone levels and enhance sexual function in general. Furostanolic saponins, one of the primary active ingredients in fenugreek, may have a role in these pathways. This substance might actively raise baseline levels of natural testosterone.

4. Zinc

Zinc is a necessary mineral for the body that supports metabolism, strengthens the immune system, and aids in wound healing, among other functions.

Generally speaking, some of the best sources of zinc are shellfish and oysters. It’s possible that the high zinc concentration will help your natural testosterone levels. Research indicates that low levels of zinc can significantly impact testosterone, leading to a decrease in serum testosterone levels. It was also shown that low zinc levels affected the ability to produce sperm.

More research is needed to determine the precise mechanisms, but experiments on rats have suggested that zinc may block aromatase. An enzyme called aromatase is in charge of changing some testosterone into estrogen.

If your testosterone levels are already low, things could go worse, but you might be able to keep them higher by inhibiting that enzyme.

Although too much zinc may aid with testosterone, don’t overdo it. Although zinc is generally harmless, excessive amounts might have negative effects. Overconsumption of zinc can cause nausea, vomiting, and/or indigestion in the short term.

Overexposure to zinc over time may lead to deficits in copper. Additionally, some popular drugs, such as penicillamine and/or antibiotics, may not work properly when taken with high zinc levels. It is advisable to consult your healthcare practitioner prior to modifying your zinc consumption.

5. Magnesium

Similar to zinc, magnesium is a vital mineral that is involved in over 300 distinct enzymatic processes in the human body. It lowers blood pressure and promotes healthy muscles and the immune system.

Testosterone levels may also be supported by magnesium. Magnesium shortage can affect testosterone levels negatively, just like zinc deficiency can. Sustaining ideal magnesium levels could potentially aid in maintaining ideal testosterone levels. Studies indicate that magnesium is beneficial to anabolic hormones in general, testosterone included.

6. Ginger

Ginger, another popular spice in homes and a staple in many recipes, has several possible health advantages, including the ability to lower inflammation. According to a number of studies, ginger may raise testosterone levels. There are several possible mechanisms. Being a potent antioxidant, ginger may be able to stop testicular oxidative damage that could impair the generation of testosterone. Additionally, ginger may increase luteinizing hormone production, which is the hormone that causes the testes to produce more testosterone.

Remember, though, that further research is necessary to prove the effects of ginger on testosterone in humans.

Testosterone boosters and pills are not always effective. If you believe that taking a supplement could raise your testosterone levels, speak with your doctor first.

You should also think about making other lifestyle adjustments, such as upping your strength training and lowering your stress levels on a regular basis.

To measure your testosterone levels from the comforts of your home, the Everly well at-home Testosterone Test is a good place to start.

This can give you information about your health and assist you in figuring out what to do next to maximize your testosterone levels.