Testosterone Supplements: What the Evidence Shows
The supplement aisle makes big promises about testosterone, and the evidence is much thinner. In a review of 50 testosterone booster products, 90 percent claimed to boost testosterone, but only 24.8 percent had published data showing an increase, and 61.5 percent had no data on testosterone at all.
Some ingredients have more than marketing behind them. Across 32 randomized trials of 13 herbs, 9 reported significant testosterone increases, with the clearest signals for fenugreek and ashwagandha, although many trials were small and in men under 40. In one 8-week trial in overweight men aged 40 to 70, an ashwagandha extract was associated with a 14.7 percent greater testosterone increase than placebo. That is a small trial, and rare liver injury cases have been reported with ashwagandha supplements. Vitamin D results are mixed, and a 2021 review of 12 creatine studies found no testosterone change in 10 of them.
The guides below follow that logic. Start with the overview and the nutrients most often discussed, then read the single-ingredient reviews, then the hype-and-safety section for compounds with limited human evidence. Supplements can interact with medication and are not a substitute for diagnosis, so talk to a doctor or pharmacist before starting any, and see a doctor for persistent symptoms. These guides are educational and not medical advice.
Start here
The overview, plus the vitamins and minerals most often discussed.
- Nutrition11 min readBest Testosterone Supplements: What Actually Works (And What Doesn't)A research-based review of testosterone supplements including ashwagandha, tongkat ali, fenugreek, D-aspartic acid, DHEA, and boron. See what the human studies show, how small many of them are, and which products lack evidence.
- Science6 min readVitamin D and Testosterone: The Sunshine Hormone Connection ExplainedWhat the research says about vitamin D and testosterone: one small 2011 trial in overweight, vitamin D-deficient men found a rise, but a 2026 meta-analysis of randomized trials found no clear effect overall.
- Nutrition7 min readZinc, Magnesium, and Testosterone: What the Research Actually SaysExplore the evidence linking zinc and magnesium to testosterone production. Covers deficiency prevalence, food sources, ZMA supplements, optimal dosages, and absorption tips.
Go deeper: single ingredients
What the human trials found for each ingredient, and how strong they were.
- Nutrition10 min readTongkat Ali vs Ashwagandha: What the Evidence ShowsTongkat ali vs ashwagandha for testosterone: what trials and meta-analyses show, study doses, safety cautions and why to see a doctor first.
- Science10 min readWhat Is Ashwagandha? Testosterone Benefits, Dosing, and What the Science SaysWhat small human trials show about ashwagandha and testosterone, which extracts and doses were studied, and the safety issues (thyroid, liver, medications) to discuss with a doctor before trying it.
- Science10 min readWhat Is Tongkat Ali? Testosterone Benefits, Dosing, and the ScienceWhat is tongkat ali (Eurycoma longifolia)? A review of the small trials on testosterone, the doses used in studies, product quality problems, safety cautions, and why to talk to a doctor first.
- Science10 min readWhat Is Shilajit? Testosterone Benefits, Safety, and the EvidenceShilajit is a mineral pitch used in Ayurveda. Learn what the two small human trials on testosterone found, how purified and raw shilajit differ, heavy metal concerns, and the doses studied.
- Science9 min readBoron and Testosterone: The Hidden Gem Mineral Most Men OverlookWhat does the research say about boron and testosterone? One small study of 8 men saw higher free testosterone after 10 mg a day for a week. Here is the evidence, its limits, food sources and safety cautions.
- Nutrition9 min readVitamin K2 and Testosterone: The Overlooked NutrientAnimal and cell studies suggest vitamin K2 (MK-4) may play a role in testicular testosterone production, but no human trials have tested it. Learn about MK-4 vs MK-7, food sources, vitamin D, warfarin safety, and what the research actually shows.
- Nutrition9 min readCistanche Tubulosa and Testosterone: What the Evidence Actually ShowsAn evidence-based review of cistanche tubulosa for testosterone: what animal studies found, what human trials exist, why EFSA said its safety has not been established, and how it compares with better-studied supplements.
- Science9 min readDoes Creatine Increase Testosterone? What the Research ShowsA 2021 review of 12 creatine studies found no testosterone change in 10 of them. What the research says about creatine, DHT, hair loss, and hormones.
Hype, safety and sleep
Trending compounds with limited human evidence, and supplements for sleep.
- Science10 min readFadogia Agrestis: The Testosterone Supplement Huberman Made Famous (And Why Momentous Dropped It)Fadogia agrestis became a popular testosterone supplement, but the evidence is limited to a handful of rat studies, some of which reported adverse testicular, liver and kidney effects. Here is what the research shows and why Momentous discontinued it in 2024.
- Nutrition10 min readTurkesterone: Does This "Natural Steroid" Actually Work?What the research says about turkesterone and ecdysterone for muscle and testosterone: one small acute turkesterone study, one ecdysterone trial, rodent data, and supplement quality problems.
- Science12 min readPeptides for Men's Health (2026): What the Evidence and the FDA SayBPC-157, kisspeptin, CJC-1295 and ipamorelin are popular online. Here is what human research shows, their regulatory status, the safety risks of unapproved injectables, and why a doctor should be involved.
- Science11 min readThe Andrew Huberman Testosterone Protocol: A 2026 Evidence-Based AnalysisA component-by-component evidence review of Andrew Huberman's testosterone protocol. We grade each recommendation from A to F based on 2026 research and suggest what to keep, modify, or skip.
- Sleep9 min readBest Sleep Supplements for Testosterone and Recovery: What the Evidence ShowsA research-based look at magnesium, zinc, ashwagandha, glycine, tart cherry, L-theanine and melatonin: what trials show for sleep, what they show for testosterone, and the safety points to know first.
Educational content only, not medical advice. THRIVE is a wellness app and not a medical device. Talk to a doctor about symptoms or before changing medication or supplements.