Can these supplements actually boost your testosterone?
Many over-the-counter supplements claim to increase testosterone naturally using ingredients like tribulus terrestris, D-aspartic acid, ashwagandha, zinc, and magnesium. While these ingredients are popular, the scientific evidence supporting their effectiveness in healthy men is limited at best.
Most studies either use animal models or rely on small, poorly controlled human trials. When benefits are observed, they typically occur in older men or individuals with clinically low testosterone, not in those with normal levels.
Another issue is dosing. Many products combine numerous ingredients in subtherapeutic amounts. In these cases, purchasing a well-dosed single ingredient such as zinc or magnesium, may be more worthwhile than relying on a proprietary blend.
It’s also important to consider the placebo effect. Improved mood, energy, or motivation after taking these supplements may be influenced by belief rather than biology. A well-documented study even showed performance improvements in powerlifters who believed they were taking steroids, despite receiving a placebo.
If testosterone is a concern, evidence-based strategies remain the most reliable approach before attempting something more drastic. These include adequate sleep, resistance training, reducing excess body fat, managing stress, maintaining a nutrient-rich diet, and limiting alcohol and processed food intake.
Supplements cannot replace a comprehensive approach to health. If low testosterone is suspected, speak with a qualified healthcare professional and confirm with bloodwork rather than self-diagnosing.