Testosterone Boosters: The Ingredients that Work

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Doug Brown

Doug is the current Head of Content and Editor at Muxcle.com.

You'll mainly find him in the office writing reviews, researching supplements, or studying the fitness industry. When he's off his leash Doug spends his time in the gym, prepping the next meal or hanging out anywhere people will listen to him talk about fitness.

He is constantly in search for the perfect stack to keep him strong and shredded. He's been researching supplements casually and professionally for over 10 years. You can see more from Doug on his Linkedin profile here.

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When you’re looking on the market for a testosterone booster, it can be easy to get carried away in the slick marketing and designer packaging. The ingredients list however, can be harder to get to grips with.

In some cases it’s a lot of things you’ve not seen before, or not sure how they work – all you know is that the manufacturer tells you they do.

That’s why this list exists. We’re focusing on what actually works, and cutting through the marketing hype.

This heavily researched article is an ongoing project where we collect the best natural ingredients for boosting testosterone, what they do and the studies behind them.

The ingredients in this list are all natural minerals, vitamins and nutrients that science show are the most effective options.

For a general overview, you can check out our table of contents to choose which ingredient you want to learn about – or you can dive right in and start scrolling, and let us walk you through all them.

Zinc

What is it?

When it comes to your body, Zinc is a trace element [1], meaning only a very small amount of it is used in your system. Typically there’s usually only around 2000 – 4000mg of Zinc in your system at any one time. However, it is not to be under-estimated as it is vital to your bodily functions.

When it comes to your general health, Zinc is great for helping with your immune system, as well as helping build your proteins and DNA. It can also help with your sense of taste and smell, and in some cases even reduce the effects of diarrhea [3].

Good sources of Zinc include red meat, shellfish, cashew nuts, eggs, potatoes and dark chocolate. There’s obviously a lot more, but these are good places to start.

What is it claimed to do?

The majority of supplements that contain Zinc are either Testosterone Boosters or ZMAs. Manufacturers claim that Zinc is a good mineral for raising testosterone levels, along with the usual health benefits. However, some testosterone booster companies claim it can help with sperm count too.

In short, it’s thought to boost testosterone and potentially aid in fertility.

Studies that show this

As we’ve already touched on, there’s a lot of information already out there when it comes to the benefits of Zinc. But we can say that it does appear to help with testosterone levels.

Rather than cover every study available on Zinc, we’ll only take a look at the studies which apply to male health and testosterone:

Study #1: Kilic M, et al.

This it the first study [4] that we’ll be looking at concerning Zinc and testosterone. It involved 10 subjects who were all elite level licensed wrestlers and had been competing professionally for over 6 years. This is relevant because it shows how hard these athletes train, and exhaustion from exercise over long periods of time can lead to lower testosterone levels.

Zinc was given to each of the wrestlers in dosages of 3mg/kg of body weight for a 4 week period.

Their testosterone levels were tested before supplementing Zinc after a workout, and again after supplementing it. Results showed that after supplementing Zinc, their testosterone levels were much healthier and higher:

Both resting and exhaustion total and free testosterone levels following 4-week zinc supplementation were found significantly higher than the levels (both resting and exhaustion) measured before zinc supplementation.

– Quote from Study

This means it’s a great choice if you’re planning on training a lot while using a testosterone booster which contains Zinc. It can help stop your testosterone levels from falling from the workout and keep you having all the benefits from the male hormone.

Study #2: Jalali GR, et al.

This next study [5] involved 100 subjects with end-stage renal hemodialysis. Typically, this leaves the patient with a deficiency in Zinc [6] – what is also common is sexual dysfunction.

The idea was that restoring Zinc levels may help the sex drive of male patients recover and improve their male hormonal levels.

All 100 subjects were given 250mg of Zinc a day for a period of 6 weeks. Their hormones were measured before the supplementation began, and again afterwards.

The results were good. Serum testosterone, Luteinizing Hormone and Zinc levels all had improved significantly.

Luteinizing Hormone (LH) is a factor that should not be overlooked. It’s a hormone in your body that makes your leydig cells (in your testes) produce testosterone [7]. Zinc helps both raise your testosterone levels directly and improve the precursor to make more testosterone.

Study #3: Kilic M

Another study from Kilic regarding Zinc and testosterone [8]. This is a similar study to the one he performed on the wrestlers, except these men live sedentary lives and don’t exercise.

All 10 of them were given 3mg/kg of bodyweight daily for a period of 4 weeks.

The men were put through a bicycle exercise with their testosterone levels taken after being made to exercise on a bike before and after supplementing Zinc.

The study shows that without the Zinc, the men’s testosterone levels and thyroid hormones fall – but with the Zinc this is prevented from happening.

Again, the results are similar to the results that the wrestlers had. It goes to show that no matter what level of athleticism you are at, you can still benefit from Zinc supplementation if you’re planning to put a lot into your workout.

Study #4: Netter A., et al.

The final study [9] we’ll look at here shows how Zinc not only helps testosterone, but can even help fertility.

Netter’s study took 37 male patients that were suffering from infertility for more than 5 years. The men were split into groups those with testosterone less than 4.8ng/ml and those above.

At the end of the study, the group with the lower testosterone levels saw a rise in Testosterone, Dihydrotestosterone (DHT), and sperm count. Whereas the group with the already higher levels of testosterone saw a boost in just DHT.

It’s interesting to see the levels affected this way, but it seems the lower your testosterone levels are, the more receptive you are to the supplementation of Zinc.

Quick Warning About Zinc

Although these studies are great for showing how effective Zinc is at raising testosterone, you must exercise moderation here.

Taking a lot of Zinc for longer periods time may cause side effects. The current advised Tolerable Upper Limit (TUL) of Zinc to supplement from the medical boards is currently 40mg per day, and going higher could sacrifice your Copper levels by blocking your body’s ability to absorb it [10].

If you’re planning to supplement high levels of Zinc your should always talk to your doctor first, and work out a ratio to balance it alongside the Copper.

Summary of Zinc

As you can see, Zinc is great for improving your levels of testosterone. However, you do need to realize that ‘too much of a good thing’ is still a rule that should be followed here.

There’s a lot of evidence out there to show that this trace mineral can make a big difference to your testosterone levels, sperm count and even DHT levels in some cases.

It can also help preserve your levels of the male hormone if you’re working out a lot, no matter what level of athleticism you’re at.

A lot of testosterone boosters and ZMAs contain this nutrient which is a good thing, but always be sure to read the label to know just how much you’re getting. It may be more than you bargained for.

References in this section:

[1] Maret, Wolfgang (2013). “Chapter 12. Zinc and Human Disease”. In Astrid Sigel; Helmut Sigel; Roland K. O. Sigel. Interrelations between Essential Metal Ions and Human Diseases. Metal Ions in Life Sciences. 13. Springer. pp. 389–414.

[2] “Zinc Consumer Fact Sheet“, National Institutes of Health, Office of Dietary Supplements [Link]

[3] Bajait C, Thawani V. Role of zinc in pediatric diarrhea. Indian Journal of Pharmacology. 2011;43(3):232-235. doi:10.4103/0253-7613.81495. [Link]

[4] Kilic M, Baltaci AK, Gunay M, Gokbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett (2006) 27(1–2):247–52. [Link]

[5] Jalali GR, Roozbeh J, Mohammadzadeh A, Sharifian M, Sagheb MM, Hamidian Jahromi A, Shabani S, Ghaffarpasand F, Afshariani R., Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis., Ren Fail. 2010 May;32(4):417-9. doi: 10.3109/08860221003706958. [Link]

[6] Alison Steiber, PhD, RD, LD, “CKD Patients at Higher Risk for Zinc Deficiency”, Renal Nutrition Update, January 01, 2012 [Link]

[7] Luteinizing Hormone, YourHormones.info [Link]

[8] Kilic M, Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc., Neuro Endocrinol Lett. 2007 Oct;28(5):681-5. [Link]

[9] Netter A, Hartoma R, Nahoul K., Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count., Arch Androl. 1981 Aug;7(1):69-73. [Link]

[10] Institute of Medicine. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington D.C.: The National Academies Press; 2006. Zinc; p 402-413

Magnesium

What is it?

Again, like Zinc, Magnesium is a trace mineral. You don’t have a lot of it in your body, but you do need it to live.

A typical human has anywhere between 22,000 to 26000mg of Magnesium in their system at any one time [1] with the majority of it being in the skeleton.

Magnesium can help regulate blood pressure, protein and nerve synthesis, glucose tolerance and can even help fight depression and reduce the effects of ADHD.

Foods that contain high amounts of Magnesium include dark chocolate, almonds, tofu, avocados, whole grains (think quinoa), bananas and more.

There’s a lot out there.

What is it claimed to do?

The main thing you’ll find supplement companies claiming that Magnesium can do is raise free testosterone.

It mainly does this by how it interacts with a protein in your blood known as Sex Hormone Binding Globulin (SHBG).

SHBG is a protein in your blood that binds to sex hormones such as androgen (male hormones like testosterone) and estrogen [3].

It does this to regulate many of the unbound hormones in your body, but it can work against you when it comes to testosterone levels by reducing the overall amount that you have available to you.

However, by binding to your testosterone levels, SHBG removes the hormones anabolic potency. This means the testosterone stops being effective and reduces the overall benefit you get from the hormone.

The idea is that Magnesium can help by inhibiting SHBG and reducing the overall influence of the protein. This allows more testosterone to flow through your blood freely and be available to you.

In short, the claim is that Magnesium can help raise your levels of free testosterone levels.

Studies that show this

There’s quite a few studies out there that surround magnesium supplementation and testosterone.

Here are the most notable studies which show how the mineral can affect the male hormone:

Study #1: Excoffon L, et al.

This study[4] by Excoffon looked at SHBG and testosterone’s relationship when Magnesium was thrown into the mix.

The study took place outside of the body using molecular chromatography.

In it, Magnesium was introduced to a testosterone bound SHBG, and showed ‘noncompetitive inhibition’, it merged without a problem. The result lead to an increase of bioavailable testosterone.

The magnesium bound to the SHBG and which allowed for more testosterone to be available.

Study #2: Marcello M., et al (Review Article)

This is a very interesting study [5] by Marcello on how hormones and minerals affect aging.

They looked at numerous studies that considered several aspects like the role of magnesium, how the mineral affected young athletes, how age changed magnesium levels and physical performance, relationship between magnesium and testosterone along with several other studies.

It was a lot of work and appreciate that the team put in that much research to give us all a clearer view.

So, what was the verdict?

They agree that there is a connection between magnesium and testosterone. They believe that men with lower magnesium levels and lower testosterone (as these are usually a factor with age) could benefit greatly from magnesium treatment.

It’s a mighty review, and you can read the full report that is linked in the references section.

Study #3: Cinar V, et al.

In this 4 week study [6] Cinar looked at three different groups of subjects and the effects magnesium had on their testosterone.

Their testosterone levels were measured resting before and after supplementation, and also exhaustion before and after supplementation.

The first group consisted of sedentary individuals that didn’t exercise. They took 10mg/kg body weight every day for the full four weeks.

Whereas the second group consisted of taekwondo athletes who trained 90 – 120 minutes a day. They also took 10mg/kg of magnesium to their body weight.

Finally, group 3 were also taekwondo athletes, they did the same amount of training but did not take any magnesium. They were the control.

The results showed that group 1 and 2 who both supplemented magnesium, saw growth in their free and total testosterone levels. However, it should be noted that group 2 saw a much more significant growth.

It would appear that supplementing magnesium gave group 2 an advantage over group 3 by giving their testosterone levels more of a boost.

Summary of Magnesium

As you can see, there are definitely a lot of benefits for your testosterone levels when it comes to supplementing magnesium.

The effect that it has on Sex Hormone Binding Globulin and it’s general ability to raise testosterone should definitely be taken notice of.

It’s important that you get enough of it throughout the day if you want the best results from your workout. A study [7] in 2005 showed that almost half of all Americans don’t get enough of the mineral throughout the day.

We’re glad that it’s in most testosterone boosters and that many people can benefit from them.

References in this section:

[1] “Magnesium Fact Sheet for Health Professionals”, National Institutes of Health, Office of Dietary Supplements [Link]

[2] Franziska Spritzler, RD, CDE, 10 Magnesium-Rich Foods That Are Super Healthy, HealthLine.com [Link]

[3] Sex Hormone Binding Globulin, University of Rochester, Medical Center [Link]

[4] Excoffon L1, Guillaume YC, Woronoff-Lemsi MC, André C., Magnesium effect on testosterone-SHBG association studied by a novel molecular chromatography approach., J Pharm Biomed Anal. 2009 Feb 20;49(2):175-80. doi: 10.1016/j.jpba.2008.10.041. Epub 2008 Nov 5. [Link]

[5] Marcello Maggio, Francesca De Vita, Fulvio Lauretani, et al., “The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men,” International Journal of Endocrinology, vol. 2014, Article ID 525249, 9 pages, 2014. [Link]

[6] Cinar V, Polat Y, Baltaci AK, Mogulkoc R., Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion., Biol Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30. [Link]

[7] Rosanoff A, Weaver CM, Rude RK., Suboptimal magnesium status in the United States: are the health consequences underestimated?, Nutr Rev. 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15. [Link]

Vitamin D3

What is it?

Something you need to live. Vitamin D3 is one of the 24 micro-nutrients your body needs to make you function properly and keep you alive.

Vitamin D3 (cholecalciferol) is a hormone that your body makes from cholesterol and UV light.

Most people don’t realize that you can only get enough UV from the sun to give you a good amount of D3 when the UV index is at 3 or higher. This is only year round near the equator.

If you’re not in that area you may be getting enough for your testosterone levels to get the full benefit.

Some scientists have even labelled it an epidemic with the amount of people not getting enough of the hormone. [1]

There are even entire organizations like the Vitamin D3 Council [2] that are dedicated to getting the word out as much as possible.

It’s not a fad supplement that changes everything, it’s a hormone already in your body that you probably need more of if you want to improve your testosterone levels.

Not only that though, Vitmain D3 can also help with cognition, your immune system, bone health and general well-being[3]. It’s even thought that supplementing Vitamin D3 may even help reduce the effects of Seasonal Affective Disorder (SAD) however, there’s not enough evidence to confirm this at the moment.

What is it claimed to do?

In testosterone boosters it’s mainly claimed to promote testosterone.

But we can see why, there’s a lot of evidence available that supports this claim.

The main error that we think manufacturers make is that they claim D3 can do this at any dosage. Many manufacturers choose to only have 400 IU per daily serving. For testosterone benefit, this may not be enough. you mainly want dosages of 3300 IU or more – we’ll go into more detail on this in the studies later.

The Studies that show this

There are numerous studies out there which vouch for Vitamin D3 helping testosterone levels.

These are just a few of the many examples out there:

Study #1: Pilz S, et al.

In this study[4] a group of 54 overweight men aged between 20 – 49 on a weight loss program were split into two groups. The study took place over the course of a year, one group received 3,332 IU of Vitamin D3 on a daily basis, while the other group took a placebo.

Their testosterone levels were taken before and after the study, and each group was compared against the other to see how significant the effects of the Vitamin D was on their hormonal levels.

At the end of the study, the testosterone levels in the placebo group had stayed relatively consistent to what they already had before it all began. The Vitamin D3 group however, saw much bigger changes, they had seen a significant increase in serum testosterone, bio-active testosterone and free testosterone after supplementing the hormone – which shows it definitely had a solid impact.

The main thing you have to remember here though is that the dosage was high. 3,332 IU is a lot. Not many testosterone boosters offer this – and it was over the course of a year. Natural testosterone boosting is a long-term game.

Study #2: Wehr E, et al.

Another study[5] that shows the relationship between Vitamin D3 and testosterone levels. For this one, Wehr looked at 2,299 men who were routinely referred for coronary angiography (a type of x-ray).

The men had both their Vitamin D levels tested and their testosterone levels. Those with lower levels of Vitamin D had their testosterone levels compared to those who had higher amounts to see if there were any trends or correlations between them.

The results showed that men with sufficient and healthy levels of D3 had significantly higher testosterone levels and lower levels of Sex Hormone Binding Globulin (SHBG) when compared to those with less Vitamin D3.

As we mentioned earlier, SHBG is the protein that can reduce your overall free testosterone levels.

Again, this is another case that shows having a good amount of Vitamin D3 can help keep your testosterone levels at their optimum levels.

Study #3: Wang N, et al.

This study looked at 2,854 Chinese men and the relationship between their Vitamin D levels against their total and free testosterone, Sex Hormone Binding Globulin, estradiol and hypogonadism (low testosterone).

After comparing all the data, the trend appeared to be those who most commonly suffered from low testosterone levels, also had very low levels of Vitamin D in their system. While those who had stronger levels of the nutrient were less likely to have the condition of low testosterone.

It looks promising that Vitamin D3 is the main reason their testosterone levels were healthy. However, it is not a perfect study, Wang and the team also say that some of the subjects were overweight and suffered from insulin resistance which could also play a factor here.

However when you compare it to study #2 with Wehr, it looks very likely that Vitamin D3 has a strong role in influencing testosterone levels.

Why You Should Always Use Vitamin D3 and Not Vitamin D2

Another issue you want to be aware of is Vitamin D2 thinking you won’t know the difference. You should. They are very different.

Vitamin D3 is cholecalciferol, and Vitamin D2 is ergocalciferol. Vitamin D2 is a lot cheaper to produce, but this has several drawbacks to the user.

Vitamin D3 is what is produced in animals, whereas D2 is produced in plants. Your body absorbs D3 easier, and it’s more suited to us.

D2 is also toxic in even small doses. Taking as little as 4000 IU of D2 can but you at risk of D2 poisoning that results in nausea, headaches and other problems.

There’s a lot of issues with it, but rather than detract from our article, we’ll just leave a link to this great argument against D2 from the American Journal of Clinical Nutrition[7]:

• The Case Against Ergocalciferol (Vitamin D2) as a Vitamin Supplement [Full Article]

Summary of Vitamin D3

As you can see, and if you didn’t know already Vitamin D3 is a hormone. It is not like other vitamins. This nutrient is responsible for various vital roles in your body – one of which being your testosterone levels.

There are various studies to show that D3 helps testosterone and that a lack of it can cause problems. Not only that, worldwide deficiencies of D3 have also been noted. Not enough people are getting the optimum levels of this vitamin.

If you’re supplementing Vitamin D, you should make sure that you’re using an amount that will be high enough to influence your testosterone levels (around 3,300 – 4,000 IU) this will ensure you have the best results.

You should also ensure that you are using D3 and not D2, as it is less effective and more toxic. For further information we have linked the studies we have used for this section, there you can read about the results in full.

References in this section:

[1] Dr Zahid Naeem, Vitamin D Deficiency- An Ignored Epidemic, Int J Health Sci (Qassim). 2010 Jan; 4(1): V–VI. Int J Health Sci (Qassim). 2010 Jan; 4(1): V–VI. [Link]

[2] Vitamin D Council’s Website [Link]

[3] Högberg G, Gustafsson SA, Hällström T, Gustafsson T, Klawitter B, Petersson M., Depressed adolescents in a case-series were low in vitamin D and depression was ameliorated by vitamin D supplementation., Acta Paediatr. 2012 Jul;101(7):779-83. doi: 10.1111/j.1651-2227.2012.02655.x. Epub 2012 Mar 27. [Link]

[4] Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A., Effect of vitamin D supplementation on testosterone levels in men., Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. [Link]

[5] Wehr E1, Pilz S, Boehm BO, März W, Obermayer-Pietsch B., Association of vitamin D status with serum androgen levels in men., Clin Endocrinol (Oxf). 2010 Aug;73(2):243-8. doi: 10.1111/j.1365-2265.2009.03777.x. Epub 2009 Dec 29. [Link]

[6] Wang N, Han B, Li Q, Chen Y, Chen Y, Xia F, Lin D, Jensen MD, Lu Y., Vitamin D is associated with testosterone and hypogonadism in Chinese men: Results from a cross-sectional SPECT-China study., Reprod Biol Endocrinol. 2015 Jul 16;13:74. doi: 10.1186/s12958-015-0068-2. [Link]

[7] Lisa A Houghton, Reinhold Vieth; The case against ergocalciferol (vitamin D2) as a vitamin supplement, The American Journal of Clinical Nutrition, Volume 84, Issue 4, 1 October 2006, Pages 694–697 [Link]

D-Aspartic Acid

What is it?

D-Aspartic Acid is a hormone in your body that you use to produce testosterone and other functions.

It is one of the two forms of Aspartic Acid and is used in various chemical reactions in your brain to create hormones. Specifically, it helps create the Luteinizing Hormone[1], which is your body’s precursor to both growth hormone and testosterone[2].

There are numerous foods which are high in D-Aspartic Acid and it is commonly found in meats, oysters, oats, avocados, cereals and grains, even fruits like nectarines, cherries and bananas contain an amount of the amino acid.

In short, if you want to raise your testosterone, it’s a good ingredient to have in your stack.

What is it claimed to do?

The main benefit that most supplement manufacturers give with DAA is that it can help boost testosterone.

From the studies we’ve seen (which we’ll get to) it’s a hard point to argue against.

The only thing we would say is that the results are very dosage dependent. Like with the Vitamin D3, we’ve noticed some manufacturers only like to use a small amount and claim all the benefits.

That’s not the case with D3, nor is it with DAA. If you want to raise your testosterone with these ingredients you need to be taking the full suggested amount that will give your testosterone levels a real helping hand.

Now let’s get into what the science is saying about D-Aspartic Acid.

The Studies that show this:

Here’s the main body of evidence that shows D-Aspartic Acid is an effective option when it comes to supplementation:

Study #1: Topo E, et al.

This is the first study[1] we’re looking at involving DAA and testosterone.

The study lasted over the course of 12 days and had 43 men as subjects. 23 men supplemented 3,000mg of D-Aspartic Acid, and 20 men took a placebo – both groups supplemented directly after a meal.

Alongside the humans, 10 rats were also split into groups either taking DAA or a placebo.

At the end of the experiment, the researchers noted that the DAA groups (both men and rats) had experienced a boost in levels of LH as well as an increase in testosterone release.

The general conclusion was that D-Aspartic Acid played a key part of the rise in testosterone for both humans and rats.

Study #2: D’Aniello G, et al.

This study[3] took place over a longer period than Topo’s, and last for an entire 90 days.

It involved 60 men who were diagnosed as infertile. Each man was given 2,660mg of DAA to supplement on a daily basis for the entirety of the study.

The results were very impressive. On average, each subject was seeing improvements in serum testosterone levels in ranges between 30 – 60%, whereas their sperm count increased by up to 60 – 100%.

At the end of the study, it was seen that D-Aspartic Acid was effective in raising both testosterone levels and sperm count. Not only that, 26.6% of the men involved in the study managed to conceive a child by how the DAA had raised their fertility.

Again, just another example of how effective D-Aspartic Acid can be.

Study #3: Topo E, et al. (Second study from Topo)

This study doesn’t show the relationship between testosterone and DAA. However, it does show more benefits of D-Aspartic Acid that you may not know: it can boost cognition.

This other study from Topo involved 2 groups of 12 rats. Group 1 received DAA daily, and Group 2 worked as the control. The study took place over the course of 16 days.

Both groups had to find a hidden platform in a Morris Water Maze system. Over numerous tests, the DAA group beat the control and showed significant cognitive improvements.

There was also a second test with 20 randomly selected rats that all had high levels of DAA in their system, which also beat out the control.

Topo concluded that there’s a strong correlation between DAA levels and cognitive learning and memory.

Unfortunately a similar test hasn’t been done on humans, but it does look like it does have some promising additional benefits.

Summary of D-Aspartic Acid

It’s a great addition to any testosterone booster. There’s enough evidence out there that suggests supplementing D-Aspartic Acid can help boost your testosterone levels. It appears to work better in infertile men, but everyone still appears to benefit from it.

The one thing that we would say, that is if you’re looking at a supplement that has it, or are planning to take it on its own, you should ensure that you’re getting enough. You want it somewhere between 2,000 – 3,000mg to get the full benefit from this supplement.

In short, it’s a great ingredient and a lot of testosterone boosters use it because this. However, you should always check the dosage to make sure you’re getting enough. Some manufacturers like to hype up the benefits while dialing down the dosage.

References in this section:

[1] Topo E, Soricelli A, D’Aniello A, Ronsini S, D’Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology?: RB&E. 2009;7:120. doi:10.1186/1477-7827-7-120. [Link]

[2] ‘What is Luteinizing Hormone?’, Endocrine Society, Hormone.org [Link]

[3] G. D’Aniello, S. Ronsini, T. Notari, N. Grieco, V. Infante, N. D’Angel, F. Mascia, M. Fiore, G. Fisher and A. D’Aniello, “D-Aspartate, a Key Element for the Improvement of Sperm Quality,” Advances in Sexual Medicine, Vol. 2 No. 4, 2012, pp. 45-53. doi: 10.4236/asm.2012.24008. [Link]

[4] Topo E, Soricelli A, Di Maio A, D’Aniello E, Di Fiore MM, D’Aniello A., Evidence for the involvement of D-aspartic acid in learning and memory of rat., Amino Acids. 2010 May;38(5):1561-9. doi: 10.1007/s00726-009-0369-x. Epub 2009 Nov 5. [Link]

Fenugreek

What is it?

Fenugreek is a plant that comes from the Fabaceae family. Most commonly you’ll find it in South and Central Asian dishes, however it also has a history of being a traditional medicine and is also emerging into the supplements market.

In cooking, Fenugreek has a history with Indian, Turkish, Egyptian, Eritrean, Ethiopian and even Yemenite Jewish cuisines. It has a long history of being used by humanity for food.

However, it wasn’t just used in dishes. As a traditional medicine, it was believed that Fenugreek can help with child birth, digestion and regulate blood sugar levels.

There’s also some thought that it can help improve a woman’s level of breast milk. However, there is no evidence for this[1].

What is it claimed to do?

Amazingly, despite all the history of Fenugreek and humanity, there’s not a lot of evidence for it being used as an aphrodisiac and testosterone booster by our ancestors.

However, that’s certainly the claim now. Many supplement companies claim that Fenugreek is great for promoting your levels of testosterone, while also giving your libido and sex drive a lift.

We agree to this to some degree, but we feel that Fenugreek really shines when it comes to how it affects blood sugar, and why that matters for creating a good environment for your testosterone.

Why Fenugreek being Anti-Diabetic is Important

It’s no secret that men with diabetes have a much higher chance of suffering from low testosterone[2] levels.

There’s even thought that those who are suffering from low testosterone, may be more at risk of developing Type 2 Diabetes[3] – it’s technically an early warning sign.

To make things worse, it’s more than those with Diabetes who are at risk. Studies also show that having high amounts of sugar can raise your blood glucose levels and lower your testosterone levels[4] almost immediately.

This is all due to a process known as biological homeostasis, this when your body acts to keep your internal environment stable when new factors are introduced to your body[5]. For example, when sugar is introduced into your body, your blood sugar goes up, and your body secretes insulin to handle it – however, as a trade off, it has to lower your testosterone levels.

Therefore, by using Fenugreek to help regulate your blood sugar levels, it’s great for creating a better environment for your testosterone to rise.

Studies that show this

Here are the main studies out there that show the benefits of Fenugreek for reducing blood sugar.

Study #1: Abdel-Barry JA, et al.

In this study[6], Abdel-Barry took 20 volunteers between the ages of 20 to 30.

Subjects were given 40mg/kg body weight of Fenugreek and had their blood glucose levels monitored before and after taking it.

Within just 4 hours, the average subject’s blood glucose levels dropped by 13.4%. This is a huge difference in such a short period of time. Then again, it should also be remembered that 40mg/kg of body weight is a large dose.

It is still promising when you consider how much of an effect insulin and high blood glucose can drag down your testosterone levels.

By helping keeping your blood sugar under control, your testosterone can have more support to rise as less insulin is needed.

Study #2: Kochhar A, et al.

This study[7] involved 60 male diabetics who were not dependent on insulin and lasted a total of 3 months.

The men were split into two groups of 30, both took Fenugreek but in different ways. Group #1 had Fenugreek in capsule form and group #2 took it Fenugreek infused biscuits.

For the first 45 days both groups supplemented 1,000mg of Fenugreek, and then increased it to a higher dosed of 2,000g for another 45 days.

At the end of the study many of the subjects found they decreased their overall intake of oral hypoglycemic drugs to handle their diabetes, with some coming off the drugs altogether.

Again, this shows how effective Fenugreek can be for regulating glucose levels whether it is raw or cooked. Meaning you can still get benefit from taking it in the form of testosterone booster capsules.

Study #3: Wilborn C, et al.

This study looks more closely at the relationship between Fenugreek and testosterone.

30 men were split into 2 groups, one group received 500mg of Fenugreek a day for 8 weeks, and the other group took a placebo. During the study, both groups followed a resistance training program and had their lifts measured before, in-between and after the full 8 weeks.

Many factors were measured including testosterone levels, body weight, body fat and strength.

At the end, the two groups results were compared. The Fenugreek group had experienced a clear boost in testosterone levels, and even reduced their body fat when compared to the placebo. Interestingly though, there was no change in either group’s body weight or overall strength.

It’s a useful study to show the effect that Fenugreek can have directly on testosterone levels, although it mainly works by influencing blood sugar.

Summary of Fenugreek

As you can see, this is the least direct testosterone booster in this list, but we think it should still be on here. With Fenugreek’s ability to help reduce your blood sugar levels, it can reduce your body’s need for insulin which can stop homeostasis from lowering your testosterone.

There are some studies which show that Fenugreek can directly boost testosterone, but we think it’s anti-diabetic properties alone are enough for it to make this list. It also has the added benefit of helping your libido[9] too.

In short, Fenugreek is a good testosterone booster for any stack, and we’re thankful that a lot of modern supplements contain it.

References in this section:

[1] Mortel M, Mehta SD (2013). “Systematic review of the efficacy of herbal galactogogues”. J Hum Lact (Systematic review). 29 (2): 154–62. [Link]

[2] Al Hayek AA, Khader YS, Jafal S, Khawaja N, Robert AA, Ajlouni K. Prevalence of low testosterone levels in men with type 2 diabetes mellitus: a cross-sectional study. J Family Community Med. 2013;20(3):179-86. [Link]

[3] Mathis Grossmann, Low Testosterone in Men with Type 2 Diabetes: Significance and Treatment, The Journal of Clinical Endocrinology & Metabolism, Volume 96, Issue 8, 1 August 2011, Pages 2341–2353 [Link]

[4] Caronia LM, Dwyer AA, Hayden D, Amati F, Pitteloud N, Hayes FJ., Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism., Clin Endocrinol (Oxf). 2013 Feb;78(2):291-6. doi: 10.1111/j.1365-2265.2012.04486.x. [Link]

[5] Bailey, Regina. “Homeostasis.” ThoughtCo, Apr. 25, 2016 [Link]

[6] Abdel-Barry JA, Abdel-Hassan IA, Jawad AM, al-Hakiem MH., Hypoglycaemic effect of aqueous extract of the leaves of Trigonella foenum-graecum in healthy volunteers., East Mediterr Health J. 2000 Jan;6(1):83-8. [Link]

[7] Kochhar A, Nagi M., Effect of supplementation of traditional medicinal plants on blood glucose in non-insulin-dependent diabetics: a pilot study., J Med Food. 2005 Winter;8(4):545-9. [Link]

[8] Wilborn C, Taylor L, Poole C, Foster C, Willoughby D, Kreider R., Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men., Int J Sport Nutr Exerc Metab. 2010 Dec;20(6):457-65. [Link]

[9] Steels E, Rao A, Vitetta L., Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation., Phytother Res. 2011 Sep;25(9):1294-300. doi: 10.1002/ptr.3360. Epub 2011 Feb 10. [Link]

Boron

What is it?

Boron is a nutrient used by plants to strengthen their plant walls and is necessary for their growth[1]. However, it can also provide some benefits to humans.

Commonly found in foods like prunes, raisins, Brazil nuts and broccoli, Boron can help with regulating and improving hormonal health. This has been seen in several studies that we’ll reference later.

It also has several other benefits in the body including:

• Growth and maintenance of bones
• Increases magnesium absorption
• Reduces inflammation
• Raises antioxidants
• Protects against oxidative stress
• Improves cognition
• Therapeutic for treating cancers

There’s actually even more to it that that, there’s a huge meta-analysis by Pizzorno L called ‘Nothing Boring about Boron'[2] that looks at all the studies regardings the benefits. We’ve linked it in full down in the reference section.

Interestingly, Boron is also used in pyrotechnics and flares, and is what gives flames a green color.

It has numerous uses both in and out of the body and is one of the more interesting options in this list.

What is it claimed to do?

The main thing supplement companies claim that Boron can help you with is testosterone. We have to agree, there’s some pretty compelling evidence out there when it comes to Boron and testosterone.

There’s plenty of studies out there vouching for it’s benefits, and you don’t need to much of it for it to have an impact.

The Studies that show this

Below, we look at the main studies which examine Boron and testosterone. As you’ll see, they use very small dosages compared to what a lot of the other nutrients in this list use.

It’s potent and effective, and the good thing is, it’s harder for a supplement to not put enough of it in their product.

Let’s take a look:

Study #1: Naghii MR, et al.

In this study[3] Naghii gave 8 male subjects 10mg of Boron on a daily basis over the period of 6 days.

All subjects had blood work done before and after taking the Boron throughout the day and had their results compared.

The effects were really interesting, considering this study only took place over the course of a week.

So, what happened?

After the week, subjects were seen to have significant decreases in SHBG. As we’ve already mentioned in the Magnesium portion of this article, SHBG is responsible for reducing you free testosterone levels. Sure enough, this was seen, the mean plasma free testosterone in the men had increased.

Not only htat, there was also a decrease in estrogen, the female hormone. This allows your testosterone levels to have more of an impact in your system.

It’s a solid study to show the effectiveness of Boron.

Study #2: Nielsen FH, et al.

This study[4] from Nielsen looks at how Boron can affect both testosterone and estrogen levels in postmenopausal women.

12 women took 3mg of Boron a day for 119 days.

At the end of the study the women were observed to have a raise in both testosterone and estrogen levels.

Interestingly, it appears that supplementing Boron in women also helped to raise estrogen as well as testosterone, whereas in the male studies it only helps testosterone and reduces estrogen.

This may be due to the difference in biology between men and women, or may warrant further investigation.

For now, we’d say it’s likely that Boron reduces estrogen in men, but we can’t say it with 100% condfidence. It’s still a sure thing for testosterone though.

Summary of Boron

As you can see, there are some solid studies out there for Boron’s effectiveness when it comes to this nutrient and testosterone.

It has a lot of benefits, you don’t need much to make it work, and it is used in testosterone boosters. This makes it a perfect addition to any testosterone boosting stack, year on year we see more supplements using it in sensible amounts and that can only be a good thing.

References in this section:

[1] Zekri, Mongi; Obreza, Tom. “Boron (B) and Chlorine (Cl) for Citrus Trees”. IFAS Extension. University of Florida. [Link to PDF]

[2] Nothing Boring About Boron. Integr Med (Encinitas). 2015;14(4):35-48. [Link]

[3] Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS., Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines., J Trace Elem Med Biol. 2011 Jan;25(1):54-8. doi: 10.1016/j.jtemb.2010.10.001. Epub 2010 Dec 3. [Link]

[4] Nielsen FH, Hunt CD, Mullen LM, Hunt JR., Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women., FASEB J. 1987 Nov;1(5):394-7. [Link]

Remember: This is an ongoing project – Get in Touch!

When we find something that is worth adding to this list, we’ll put it in, studies and all. We want this list to be one of the biggest on the internet for testosterone boosting – a full research of everything you need to know about the ingredients that work.

If you think there is an ingredient worthy of being added to this list, let us know. Either leave a comment or hop over to the contact page below:

• Muxcle.com Contact Page

We love hearing from you, keep your questions and suggestions coming and we’ll get back to you when we can.

What are the Worst Ingredients?

You’ve heard our views on the best, you should definitely see what we think are the worst.

We’ve got a list similar to this one on the testosterone blog that deals with just the worst ingredients in the industry. You can check that out below:

• See the Worst Testosterone Booster Ingredients

Or if you have any questions about testosterone boosters in general, you should check out our FAQ:

• Testosterone Boosters FAQ: Everything You Need to Know