Let's be honest: most "testosterone booster" supplements are marketing dressed up as science. They prey on men's anxieties with proprietary blends and exaggerated claims. But a few supplements do have legitimate evidence. They won't turn you into a bodybuilder, but they can help optimize levels if something's off.
Actually Evidence-Based
Zinc is essential for testosterone production. If you're deficient (common in athletes, vegetarians, heavy sweaters), correcting it can raise T levels. If you're not deficient, extra zinc won't boost testosterone. Get tested or try for 8 weeks.
Men with low vitamin D tend to have lower testosterone. Supplementation can increase T in those who are deficient. It's not a testosterone booster per se. It's correcting a deficiency that affects hormones.
Studies show 10-22% testosterone increase in stressed men. Probably works by lowering cortisol, which competes with testosterone. More pronounced effect in those with high stress. Also improves sperm parameters.
Mixed Evidence
Early studies looked promising. Later studies in trained men showed no effect. May provide temporary spike that normalizes. Probably not worth it for most people.
May inhibit aromatase (enzyme that converts T to estrogen) rather than boosting production. Results are inconsistent. Some studies show libido improvement without T increase.
Overhyped / Skip
Despite decades of marketing, human studies consistently show no testosterone increase. May have slight libido effects through other mechanisms. Not a T booster.
Beyond Supplements
- •Sleep is the #1 testosterone optimizer. 7-9 hours, consistently.
- •Excess body fat increases aromatase, converting T to estrogen
- •Heavy resistance training naturally increases testosterone
- •Chronic stress and high cortisol suppress testosterone
- •Alcohol significantly impacts testosterone production
Note: Testosterone supplements provide modest effects at best. If you have symptoms of low T, get bloodwork done. Real hypogonadism requires medical treatment, not supplements.