Testosterone Booster
Multi-ingredient supplements aimed at maintaining or increasing testosterone levels. Zinc, magnesium, and vitamin D supplementation is effective when deficient, but evidence for significant increases in healthy, non-deficient men is limited.
An ingredient with still-limited research
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Effects reported in research
May normalize testosterone when zinc, magnesium, or vitamin D is deficient
Ashwagandha component may indirectly contribute via cortisol reduction and sleep improvement
ZMA (zinc + magnesium) has some data relating to sleep quality
Dosage & timing
- Follow product instructions.
- If concerned about low testosterone, blood tests to check for deficiencies are recommended before supplementing.
Cautions
- •Aggressive "testosterone-boosting" marketing often lacks strong evidence.
- •Consult a doctor for prostate conditions or hormone-sensitive conditions.
- •These are food supplements, not anabolic steroids.
Supporting research
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
Journal of the International Society of Sports Nutrition, 2015
An RCT in 57 healthy resistance-training men taking ashwagandha root extract (KSM-66) 600 mg/day for 8 weeks. Compared with placebo, bench press and leg extension strength improved significantly, alongside reduced serum cortisol, increased lean mass, and lower body fat. Limited by its short 8-week duration and a possible conflict of interest with the manufacturer.
Effects of Zinc Supplementation on Testosterone Levels and Immune Function
Nutrition, 1996
An RCT examining the effects of zinc supplementation (45 mg/day, 6 months) on testosterone and immune function in zinc-deficient young and older men. Testosterone was significantly lower in zinc-deficient individuals and recovered to normal range with supplementation. Immune markers (NK cell activity, IL-2, etc.) also improved.
Effect of zinc and magnesium supplementation on testosterone and insulin-like growth factor-1 in resistance-trained men
European Journal of Clinical Nutrition, 2009
An RCT in 42 resistance-trained men taking ZMA (zinc, magnesium, vitamin B6) for 8 weeks. Although blood zinc and magnesium rose, there were no significant changes in testosterone or IGF-1, and no evidence that ZMA directly enhances strength or hypertrophy. An independent study that contradicts the 'testosterone-boosting' marketing claim for ZMA.
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