As a man, testosterone is an important hormone for proper development and for maintaining a healthy sex drive. But as you age (especially once you reach the age of 30), testosterone levels can begin steadily decreasing and cause erectile dysfunction (ED), problems sleeping, mood swings, and more.
But can “natural” supplements help increase the amount of free testosterone within your body and offset some of these symptoms? Research all the most popular testosterone booster ingredients here!
While caffeine is primarily used to improve mental alertness, it is also often used in the treatment of asthma, low blood pressure, weight loss, and more. Caffeine is generally taken in between 150mg and 2,700mg per day, although an excess of caffeine can result in insomnia, nervousness, vomiting, increased heart rate, and even death.
A synthetic chemical that’s often used as a bodybuilding supplement, although there is insufficient clinical evidence showing it to be effective for this (or any other) use.
A chemical that may have neurotransmitter, cardiovascular, glucose regulation, and nitric oxide (NO) benefits, although further research needs to be conducted before claiming than agmatine is effective for any of these benefits.
Thought to be a more bioavailable form of l-carnitine, ALCAR has been suggested to have benefits related to dementia, Parkinson’s disease, and neuropathic pain, although further clinical evidence is needed to support these benefits.
An antioxidant that breaks down carbohydrates and provides energy for organs, and may help prevent cell damage. While alpha lipoic acid is listed as “possibly effective” for the treatment of diabetes, wound healing, and even weight loss, there is insufficient evidence showing it can provide any kind of testosterone-boosting benefits. Clinical dosing has ranged between 600 and 1,200mg daily, and side effects are rare when taken orally.
Another racetam that’s claimed to be more potent than piracetam and to have an enhancing effect on cognition. However, there is insufficient clinical evidence to support these claims, and the chemical is not approved by the FDA.
A plant often used in the treatment of arthritis, anxiety, insomnia, asthma, fibromyalgia, and more, although there is insufficient clinical evidence to support any of ashwagandha’s benefits. There are no dosing instructions formally set for ashwagandha, although large doses can lead to upset stomach, diarrhea, and vomiting.
An antioxidant found in algae and some seafood that’s used to treat Alzheimer’s, Parkinson’s disease, high cholesterol, and more. To date though, there is insufficient clinical evidence showing astaxanthin to be an effective treatment for any of these conditions. There is no standard dosing for astaxanthin, although it’s been used clinically between 4mg and 40mg daily. Side effects are rare.
Also known as pseudoginseng, avena sativa relaxes blood vessels and is used to treat pain, high cholesterol and blood pressure, dizziness, sore throat, and more. Because of this blood vessel relaxation, avena sativa is often included in testosterone/male enhancement supplements, although there is insufficient clinical evidence supporting any of its claimed benefits. Common side effects include dry mouth, skin flushing, insomnia, nausea, and vomiting.
A species of crepe myrtle whose leaves are often used to treat diabetes and promote weight loss, although there is insufficient clinical evidence showing it to be effective for these conditions. Short-term safety for banaba is fairly well established, although long-term safety is unknown.
A non-essential (e.g. can be made within your body) amino acid that can be converted into other chemicals responsible for muscle growth. Beta alanine is listed as “possibly effective” for improving physical performance, although there is insufficient evidence supporting any of its other claimed benefits. From a clinical perspective, beta alanine dosing appears to range between 3.2g and 6.4g, although higher dosing can result in flushing and tingling.
A substance found in plants that is similar to cholesterol, but that may help prevent cholesterol buildup within the body. Other than reducing bad (LDL) cholesterol and relieving symptoms of an enlarged prostate though, there is insufficient evidence showing it has any other health benefits. Dosing can range anywhere between 60 and 800mg, and common side effects include digestive upset, constipation, and erectile dysfunction.
A neurotransmitter often included in nutritional supplements to enhance mood, weight loss, and more. However, there is insufficient clinical evidence showing that phenylethylamine supplementation can reliably provide these benefits. In ultra-high doses administered to mice, some Parkinson’s-like symptoms have been exhibited.
A proprietary extract produced from black pepper that’s claimed to significantly enhance the bioavailability of ingredients contained in supplements. However, there are no third-party clinical studies showing the efficacy of bioperine.
A traditional medicine that’s been used for centuries, bitter orange is a plant whose parts are used to create different effects on the human body, including constricting blood vessels, increasing blood pressure, and elevating heart rate. Because of this, in most supplements, bitter orange is used as a stimulant. Bitter orange is listed as “possibly unsafe” for oral consumption, especially for individuals with high blood pressure. Common side effects include headache and sun sensitivity.
An essential mineral for healthy bones and teeth, whose levels can decrease as we age. The RDA for calcium ranges between 700mg and 1,000mg, depending on age and other health conditions. Higher than recommended doses can lead to severe consequences, such as heart attack.
A plant whose bark contains chemicals that may have anti-bacterial and anti-viral properties, although there remains insufficient evidence showing catuaba to be effective for an purpose. There are no recommended dosages for catuaba, and side effects are unknown.
Similar to B vitamins, choline is an important chemical within the nervous system, and may help decrease the length and intensity of asthma attacks. However, there remains insufficient clinical evidence showing it is effective for any other condition. Choline dosing ranges between 200mg and 450mg per day, depending on the patient’s age and the condition being treated. Doses over these limits may cause sweating, a fishy body odor, and digestive upset.
A type of flavonoid that’s often claimed to boost testosterone levels and improve athletic performance. However, there remains insufficient clinical evidence to substantiate these claims. There are no specific dosing instructions for chrysin and there are no known side effects.
A succulent vine found in Africa and Asia that has been used for a variety of conditions in traditional medicine, including obesity, diabetes, reducing inflammation, and boosting antioxidant levels. However, there remains insufficient clinical evidence showing that cissus quadrangularis is effective for any condition. There are no dosing instructions available for this ingredient, although some common side effects include headache, dry mouth, and digestive upset.
A chemical found mostly within muscles that can help provide energy. Creatine is listed as “possibly effective” for improving athletic performance and slowing some of the symptoms associated with Parkinson’s disease. However, there is insufficient evidence showing creatine is effective for any other condition. Dosing ranges between 5g and 20g per day, while common side effects include stomach pain, muscle cramping, and digestive upset.
A naturally occurring brain chemical that increases the amount of phosphatidylcholine in the body. Citicoline supplementation is listed as “possibly effective” for age-related memory problems, blood circulation problems, and recovering from stroke, although there is insufficient evidence for all other claims. Dosing ranges between
Using all parts of the plant, dandelion is thought to decrease inflammation, although there is insufficient clinical evidence showing that it can provide any kinds of benefits. There are no dosing instructions for dandelion, or any known side effects.
Produced from immature deer antlers, which are made from cartilage and covered in a fine hair, and are also high in protein, fats, and minerals. Many supplements manufacturers claim that deer antler velvet can increase libido, improve erectile dysfunction, relieve arthritis, and more, although there is insufficient evidence showing it can provide any benefits.
In some instances, diindolylmethane is a plant-based substance that may mimic estrogen, and in others it might block the effects of estrogen. However, there is insufficient clinical evidence showing that diindolylmethane can reliably cause any changes within the human body, although short-term use of under 600mg per day shouldn’t cause any side effects.
An herb containing alkylamides (see: isobutylamides) commonly used to fight a variety of infections (e.g. common cold, yeast, and ear), digestive upset, as well as some skin conditions. Other than fighting infection though, there is insufficient clinical evidence showing Echinacea can provide any other kinds of benefits. Echinacea dosing ranges between 100mg and 900mg, although it’s unknown whether or not it’s safe for long-term use. Common side effects include dry mouth, digestive upset, stomach pain, insomnia, and more.
A Siberian variety of ginseng.
See Horny Goat Weed.
A shrub commonly found in Southeast Asia, this is often used to treat erectile dysfunction, increase libido, improve athletic performance, and more. Other than possibly helping to treat male infertility though, there is insufficient clinical evidence showing this ingredient to provide any other kinds of benefits. Although there isn’t any dosing information available for longjack, it’s thought to be safe to use for up to 9 months.
Fenugreek is somewhat of a go-to ingredient for many men’s supplements, including workout, testosterone boosters, male enhancement, and more. However, other than possibly treating diabetes, there isn’t enough evidence to say that fenugreek is helpful for any of these aspects. Fenugreek is generally safe for use up to 9 months, although common side effects include digestive upset, nasal congestion, coughing, and a “maple” smell in urine.
See folic acid.
An herb whose leaves are used to treat a variety of conditions, including memory problems (specifically Alzheimer’s disease) and other conditions that can result from low blood flow to the brain. As such, ginkgo is possibly effective for slightly improving mental function in adults, modestly improving symptoms related to dementia, vision loss, and more. Most people take between 120mg and 360mg of ginkgo biloba per day, and side effects are mild, usually consisting of digestive upset.
A naturally occurring chemical that’s possibly effective for relieving constipation, although there is insufficient evidence showing any other benefits. Glycerol dosing ranges between 2g and 3g (when taken as a suppository), and common side effects include digestive upset, headaches, dizziness, and thirst.
Whether in testosterone boosters or energy drinks at your local convenience store, guarana seeds contain caffeine to stimulate the nervous system, in addition to two caffeine-like substance called theophylline and theobromine. However, there is insufficient evidence showing guarana can provide any benefits, and the caffeine content may cause insomnia, digestive upset, headache, and more.
An amino acid often used to treat rheumatoid arthritis, ulcers, and more, although there isn’t enough clinical evidence available to support these claims. No dosing information is provided for histidine, although it has been shown to be safe in doses up to 4g.
An herb commonly used in traditional Chinese medicine for various types of pain, high blood pressure, memory loss, and osteoporosis. However, there is insufficient clinical evidence available to support any of these claims. Short-term use (less than 6 months) of horny goat weed is thought to be safe, although long-term use may lead to dizziness, vomiting, and more. There is no RDA for horny goat weed.
(Also known as: Camellia sinensis leaf extract, Tuber fleece flower root extract, Chinese mistletoe stem extract, Rhodiola rosea root extract, Amla fruit extract, Dandelion root extract, Pausinystalia yohimbe extract, Red pepper fruit, Evodiamine 98%, Rauwolfia extract). A proprietary formulation created by Integrity Ingredients, Inc. that’s claimed to reduce appetite and manage weight. Overall however, there is insufficient clinical evidence showing this to be the case. iFAS503 comes in 500mg daily servings, and no information is available about side effects.
An amino acid that’s required by the human body in order to make proteins, which is also converted by the body into nitric oxide. In turn, nitric oxide widens blood vessels and improves the flow of blood. Due to this ability, l-arginine is included in a variety of fitness and male enhancement supplements, and is “possibly effective” for treating erectile dysfunction, high blood pressure, and more. Dosing ranges between 3 and 6 grams, while common side effects include digestive upset, abdominal pain, and low blood pressure.
L-citrulline is an amino acid that occurs naturally in the human body, and in some foods, such as watermelons. L-citrulline is converted into l-arginine [pending link], which is claimed to widen blood vessels and improve blood flow. However, there is insufficient clinical evidence showing this to be the case. There isn’t enough known about l-citrulline to provide dosing guidelines, although it appears to be well tolerated by most individuals.
A precursor to dopamine, norepinephrine, and epinephrine that is often used to treat neurological disorders such as Parkinson’s disease. While a handful of studies have shown the possibility of l-dopa supplementation to work as a brain booster, there is largely insufficient clinical evidence to support this. Some l-dopa side effects include hypertension, nausea, hair loss, disorientation, and more.
See Taurine.
An amino acid found in green tea that’s similar to glutamate, another amino acid that helps transmit brain nerve impulses. However, there is insufficient clinical evidence showing l-theanine can provide any benefits. Dosing is unknown for theanine, and it has only been studied for up to 3 weeks at a time.
An amino acid that produces chemical messengers responsible for certain conditions within the brain listed as “possibly effective” for improving mental performance, memory, and alertness following a lack of sleep. On the other hand, there is insufficient evidence showing tyrosine to be effective for other conditions. Most individuals who use tyrosine take 150mg per day, and have not reported any side effects, although the safety of long-term use is unknown.
A plant whose root and rhizome that has been used in traditional medicine to help boost water loss through urination, reduce spasms, and boost immune system response. However, there is insufficient clinical evidence supporting these claims. Lovage dosing is unknown, and some users report an increased tendency for rash, sunburn, and even skin cancer.
A carotenoid vitamin that acts as a color pigment in the eye to filter light and protect the tissues from damage from sunlight. Other than treating lutein deficiency, age-related macular degeneration, and cataracts though, there is insufficient clinical evidence that lutein supplementation can provide any benefits. Lutein dosing typically ranges between 5g and 10g per day, and has been found to be safe for use up to 2 years.
A powerful antioxidant that gives fruits and vegetables their red color, although there is insufficient clinical evidence showing supplementation to provide any benefits. There is no dosing information available for lycopene, although daily doses of up to 120mg per day have been shown to be safe for up to one year.
A Peruvian root that contains fatty acids and amino acids traditionally used to reduce fatigue, improve memory and athletic performance, to treat osteoporosis and erectile dysfunction, and more. However, there is insufficient clinical evidence available to support these claims. Maca is usually offered in doses ranging between 1,500 and 3,00mg, and should be well tolerated by most individuals.
A mineral that’s important for a variety of chemical reactions within the body, including growth and maintenance of bones, and proper functioning of nerves, and more. As such, magnesium is clinically proven to provide a range of health benefits, although typically none claimed by supplements manufacturers. Magnesium dosing typically ranges between 300mg and 4 grams, depending on the condition being treated. Common side effects include digestive upset, vomiting, and diarrhea.
A tropical plant that has been used in Ayurvedic medicine for treating Parkinson’s disease, anxiety, arthritis, and more, due to the L-dopa it contains. However, there is insufficient clinical evidence available showing that it can provide any benefits whatsoever. There isn’t enough known about mucuna pruriens to provide adequate dosing instructions, although common side effects include nausea and bloating, although some users may also experience vomiting, insomnia, and more.
A plant traditionally used to treat upset stomach, joint pain, as well as erectile dysfunction. However, there isn’t enough clinical evidence available showing that it’s effective for any condition. Dosing and side effects are unknown.
A stimulant that releases norepinephrine and works on the central nervous system to energize and slow the digestion of food, and is chemically related to tyramine. Currently, there isn’t enough known about hordenine to recommend dosing or to specify common side effects.
A neurotransmitter (methylated version of L-Tyramine) that’s claimed to increase dopamine and serotonin levels within the body and decrease blood sugar levels. There aren’t many human clinical trials performed with N-Methyltyramine, so there isn’t a recommended dosage or a complete understanding of common side effects.
A plant that may help reduce inflammation and act as a diuretic (increases urine output). Other than treating osteoarthritis though, there is insufficient clinical evidence available showing it can provide any health benefits in humans. No dosing information is available for nettle, although common side effects include upset stomach and sweating.
See Niacinamide.
An amino acid that’s often included in bodybuilding/testosterone supplements, along with additional ingredients such as arginine and citrulline, to increase nitric oxide levels in the body. And while some research indicates this is the case, there remains insufficient clinical evidence proving the ingredient can provide any benefits. In fact, at least one study found that norvaline supplementation lead to a decrease in urea and an increase in live ammonia. Side effects and dosing are unknown.
Oats are likely effective for reducing the risk of heart disease and lowering cholesterol, and possibly effective for reducing blood sugar levels. However, there is insufficient clinical evidence supporting any of its other claimed benefits. Oat straw is almost always a part of a larger combination of ingredients, so there isn’t any dosing information available as a standalone ingredient. However, common side effects include gas and bloating.
A chemical similar to vitamin E that’s claimed to improve oxygen use within the human body, although there is insufficient clinical evidence to support this. Dosing and common side effects for Octacosanol are unknown.
An amino acid that may help other amino acids cross the blood-brain barrier, among other benefits. However, no dosing information is available, and there is insufficient clinical evidence showing that Oxoproline can provide any of the benefits claimed by supplements manufacturers.
Oyster extracts can vary widely; from including the ground-up shell, which contains high levels of calcium and magnesium, to the freeze-dried muscle, which contains high levels of zinc and vitamin D. Overall though, there is insufficient clinical evidence available showing oysters (whether whole or in extract form) can increase testosterone, boost libido, or any of the other benefits claimed by manufacturers. Oyster extract should be well tolerated by most individuals, except for those with shellfish allergies.
A chemical found within some foods, as well as folic acid, that’s often used in sunscreen due to its ability to block UV rays. However, there is insufficient clinical evidence showing that oral supplementation of PABA can provide any of the health benefits claimed by supplements manufacturers. When taken orally, PABA should be well tolerated by most individuals, although digestive upset and loss of appetite are the most common side effects. No dosing information for PABA is available, although taking more than 12g per day can lead to serious health concerns.
A chemical element perhaps most known for its role in matches, phosphorus also helps form the structural framework for DNA and RNA and is a primary component of bone and teeth enamel. However, humans get most of the phosphorus we need from foods, so unless we’re deficient, there is insufficient evidence showing that supplementation can provide any benefits.
A combination of niacin and GABA that, once it passes the blood-brain barrier, is converted back into niacin and GABA. Picamilon is primarily used in Russia for the treatment of a variety of conditions, including depression, some types of psychosis, alcohol intoxication, migraine, and more. However, there remains insufficient clinical evidence showing it to be effective for any condition.
Pine (and its bark) is thought to contain chemicals that may help reduce pain and swelling, and even to have a mild bacteriacide and fungicide effect. Pine is thought to be safe for most individuals, although there is insufficient clinical evidence showing it can provide any benefits, or an appropriate dosage.
Created by separating components from milk, protein isolate is generally used by athletes to prevent their bodies from destroying muscle after a workout, and to build muscle instead. Protein is a key ingredient for maintaining and increasing muscle mass and improving muscle health. As such, the average man should consume about 56g of protein per day, and the average woman 46g per day, although this can greatly depend on age, muscle mass, activity levels, and more.
A tree whose bark contains chemicals that are “likely effective” for shrinking the prostate, and relieving symptoms such as frequent urination at night. However, there is insufficient clinical evidence showing it to be effective for treating other conditions. General dosing ranges between 75mg and 200mg, and the most common side effects are nausea and abdominal pain.
A plant that’s traditionally been used for increasing energy and stamina, improving athletic performance and sexual function, and more. However, there is insufficient clinical evidence available showing it to provide any kind of health benefits, and dosing/side effects are unknown.
A plant containing chemicals that might decrease joint pain, itching, and swelling, and protect the liver from toxin damage. However, there is insufficient clinical evidence showing this to be the case, and dosing/side effects are unknown.
A plant whose fruit is thought to relieve urinary symptoms associated with benign prostatic hyperplasia (BPH), although there is conflicting clinical evidence as to whether or not it actually helps shrink the prostate. However, there is insufficient evidence showing it can provide any other health benefits. Dosing typically ranges between 50mg and 320mg, and common side effects include mild dizziness, headache, digestive upset, and constipation. In rare instances, some patients have reported that it causes impotence.
A plant whose fruit contains chemicals that may stimulate liver enzymes to promote cell growth and improve function. Schisandra is listed as “possibly effective” for improving mental performance and treating hepatitis, although there is insufficient evidence showing it to be effective for other conditions. Dosing typically ranges between 20mg and 1.5 grams, and some common side effects include digestive upset, decreased appetite, heartburn, and skin rash.
A mineral that most of us get through food, which is important for proper bodily function, and may help improve antioxidant efficacy. Other than treating selenium deficiency, autoimmune thyroiditis, and abnormal cholesterol levels, there is insufficient clinical evidence showing it can provide any health benefits. Dosing typically ranges between 20mcg and 400mcg per day, although it’s recommended that you not take more than 400mcg of selenium per day, or for long periods of time.
A synthetic derivative of thiamine that more easily crosses the blood-brain barrier that may help treat some types of chronic fatigue, improve memory, and psychogenic erectile dysfunction. And while current research seems promising, there is insufficient clinical evidence showing it can reliably provide these benefits.
See Bitter Orange.
An amino acid that is “possibly effective” for treating congestive heart failure and liver disease, although there is insufficient clinical evidence showing it to be effective for any other conditions. Taurine dosing can range between 2 and 6 grams per day, and there have been no reported side effects.
A proprietary formulation of fenugreek [pending link] created by Gencor that’s claimed to “support healthy sexual desire and vitality*, muscle mass, and free testosterone levels in men.” However, there is insufficient clinical evidence showing that Testofen, or its primary ingredient fenugreek, can provide any health benefits, other than possibly treating diabetes.
An herb that’s claimed to increase certain brain chemicals that may help treat Alzheimer’s and protect the brain from toxins, although there is insufficient clinical evidence supporting these claims. No dosing information is available for toothed clubmoss, although common side effects include dizziness, nausea, and sweating.
Another go-to ingredient for testosterone boosting/male enhancement supplements, the fruit of this plant is claimed to treat kidney problems, eczema, erectile dysfunction, high blood pressure, and more. However, there is insufficient clinical evidence available to support any of its claimed health benefits. There isn’t any dosing information available for tribulus, although it’s generally considered safe to take for up to 8 weeks.
A chemical contained in Spilanthes acmella, a flowering tropical plant, which may relax blood vessels, increase libido, and more. However, there is insufficient clinical evidence showing this to be the case. There is no dosing or side effect information available.
A man-made chemical that’s thought to increase blood flow to the brain and protect neurons from injury. However, the only treatment vinpocetine is possibly effective for is slightly increasing the thinking skills in Alzheimer’s patients. The ingredient is fairly new though, so dosing is suggested at 5-10mg, and common side effects are mostly unknown.
A vitamin found in a variety of foods that helps sugars, fats, and proteins function properly within your body, in addition to brain, nerve, and skin development. Vitamin B6 is helpful for treating a wide variety of conditions, including anemia, macular degeneration, high blood pressure, PMS, and more, although there is insufficient clinical evidence for most of the claims made by testosterone booster/male enhancement supplements. Dosing ranges between 1,000mcg and 25mg depending on the condition being treated. Common side effects include stomach pain, digestive upset, headache, and more.
Vitamin C is something that most of get from the foods we eat, and is responsible for bodily function and development, including immune function. Other than treating high blood pressure though (which can lead to erectile dysfunction), there is insufficient evidence showing it can provide any of the benefits claimed by testosterone booster/male enhancement supplements. Vitamin C dosing ranges between 15mg and 2,000mg per day, depending on age and the condition being treated. Common side effects include nausea, heartburn, stomach cramps, and headaches.
Vitamin D is something we get mostly through sun exposure, as well as certain types of food, and is responsible for maintaining bone structure, and for regulating calcium and phosphorus. Vitamin D supplementation is effective for treating a wide range of conditions, including psoriasis, bone loss, osteoporosis, and much more. Dosing typically ranges between 400IU and 2,000IU, depending on the condition being treated. Side effects are rare unless too much is taken, which can include fatigue, headache, loss of appetite, and more.
See Vitamin D.
A type of lichen sometimes used to treat erectile dysfunction and libido, although there is insufficient clinical evidence available to support these claims. However, Xanthoparmelia may contain poisonous chemicals that kill otherwise healthy cells, so you might want to avoid supplements containing this ingredient until it’s better understood.
An herb that contains anthraquinones, which can work as laxatives. However, there is insufficient clinical evidence showing yellow dock can provide any health benefits. Dosing is unknown, and side effects are uncommon unless too much is taken, resulting in digestive upset, diarrhea, skin irritation, and more.
An evergreen found in parts of Africa that may increase blood flow and improve nerve impulses to the penis or vagina, and is listed as possibly effective for impotence and some types of sexual dysfunction. Typical dosing ranges between 15mg and 100mg. Yohimbe (the actual plant) is thought to be unsafe for consumption, while yohimbine (the chemical) is a prescription medication, and should only be taken under the supervision of a physician.
An essential trace element necessary for human health, as it helps the body grow properly and to maintain itself. Outside of treating zinc deficiency and diarrhea though, there is insufficient clinical evidence showing that zinc supplementation (e.g. outside of the zinc we get from everyday foods) can provide any benefits claimed by supplements manufacturers. Zinc is safe and well tolerated by most individuals, although common side effects include digestive upset, diarrhea, and metallic taste in the mouth. Zinc dosing ranges between 9mg and 200mg, depending on the condition being treated.
A proprietary combination of zinc monomethionine aspartate, magnesium aspartate, and vitamin B6 that’s claimed to help athletes recover more quickly and sleep more soundly. And while there is some promising clinical research for ZMA, there remains an insufficient amount showing its efficacy.
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