Natural Testosterone Support - Key Supplements to Consider
- Benjamin Richardson
- 12 minutes ago
- 3 min read
When seeking to support your best possible naturally produced testosterone your overall diet and lifestyle are likely to have far more significant impact than supplements.
If your sleep quality or quantity is poor, if you are highly stressed, if your toxins exposure is high, if you have a high processed foods or nutrient poor diet, these are by far the most fertile grounds for intervention. If you bring your diet and lifestyle to a place where most of the boxes are ticked for the things that support a healthy hormonal environment, what else? This is where some supplements, some of the time, for some people, do show some evidence for positive effect.
Caveat that none of these compare to testosterone replacement therapy (TRT) but the combination of diet + lifestyle + supplementation all together can absolutely provide enough support for very desirable levels of natural testosterone production. Since most of the interventions are also broadly supportive of vitality, energy and healthspan, they have a strong case for action that goes beyond testosterone alone.
By reference to multiple systematic reviews and some smaller studies, and my own experience supporting male clients, these are the top 10 supplements worth considering in pursuit of improving natural testosterone production. Note that this is not a recommendation for anyone to simply take these as a full stack. The appropriate approach is to personalise, considering your diet, other supplements, supplement cycling and appropriate dosing.
#1. Vitamin D3+K2
Vitamin D3 supports testosterone synthesis by influencing the activity of Leydig cells within the male testes. When you are supplementing with D3, K2 is very important to use in combination to assist with appropriate utilisation of the D3. Sunlight exposure during the months with sufficient UVB light to enable skin cell synthesis of vitamin D is a great alternative, with supplementation during other months to maintain or improve your target Vitamin D levels.
#2. Magnesium
The format does not matter hugely but by glycinate, bygylcinate, taurate and orotate are highly absorbable forms with fewer potential side effects. Mg has multiple pathways to support testosterone including reducing the amount of testosterone which is bound to sex-hormone binding globulin (SHBG)
#3. Zinc
Essential cofactor for testosterone synthesis and definitely possible from dietary sources too, but if your intakes are low, temporary supplementation may help close the gap whilst you add more into the diet.
#4. Boron
A trace mineral required a lower quantities than magnesium and zinc, but may be very important for improving free testosterone via reducing binding to SHBG
#5. Omega-3 Fatty Acids
If for any reason your diet is not already rich in omega-3s from fatty fish then supplementation can be used, ideally choosing a phospholipid form, such as from herring caviar & krill oil, for superb absorbability.
#6. Ashwagandha
Appears to mitigate stress hormone (cortisol), support Leydig cell activity and result in increased testosterone (and sperm quality)
#7. Tongkat Ali
May improve testosterone by stimulating luteinising hormone which in turn stimulates testosterone production
#8. Shilajit
The mechanisms are scarcely known, but some trials have demonstrated positive impact.
#9. Fenugreek
Another compound which appears to improve free testosterone via reducing the amount of testosterone bound to SHBG. You can also consume fenugreek in the diet, in many ways but the dosing found to have significant impact requires a specific amount of saponins.
#10. DHEA
DHEA is a precursor to testosterone with its own direct health supporting effects. In the UK, DHEA is a Class C drug, unavailable to buy or import. Hence within my own professional scope I cannot recommend it. Some countries, including the US, have free distribution of DHEA, hence the mention here rather than omitting it from consideration.
Studies Used within this Natural Testosterone Supplements Roundup
Do "testosterone boosters" really increase serum total testosterone? A systematic review
Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review
Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers
Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial
The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels
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