Natural supplements to boost testosterone (and libido)

Many supplements promise to bump your testosterone through the roof. Look at the evidence though, and you’ll find…well, not a lot. A review of 27 testosterone boosters found that the majority did nothing for testosterone [1].

More worryingly, some T-boosters contain doses of vitamins and minerals that exceed recommended safe limits [2].

So, bin the lot?

Not yet. A handful of supplements have genuine trials to back them up, though nothing will turn you into a superhero. Here’s what’s worth it, what’s not, and what might give your libido a lift.

Medical disclaimer: This article is for information only and not a substitute for medical advice. Supplements can cause side effects and interact with medications. Check with your GP or pharmacist before taking them.

In this article we cover:

• The evidence at a glance
• Do I even need a supplement?
• Most promising: ashwagandha, HMB
• Some positive results: tongkat ali, fenugreek, zinc, DHEA
• Too little research: shilajit, magnesium, boron, betaine, fadogia
• No convincing benefit: vitamin D, Tribulus, D-aspartic acid
• Libido boosters: ashwagandha, maca, Tribulus, ginseng
• Are testosterone supplements safe?
   

The evidence at a glance: which testosterone boosters actually work?
 

Most promising ! Ashwagandha HMB (if active) Some positive results (with caveats) ! Tongkat ali (if T is low) ! Fenugreek Zinc (if deficient) ! DHEA Too little research to tell ! Shilajit Magnesium Boron Betaine ! Fadogia agrestis No convincing testosterone benefit Vitamin D (but other benefits) Tribulus terrestris (but may help erections) D-aspartic acid ! Specific safety or product-quality concerns. See the individual reviews below. No ! doesn't mean risk-free.

None are what we’d call gold-standard, but a few show genuine promise.

Ashwagandha and HMB (β-hydroxy β-methylbutyrate) have the most encouraging results in human studies. Other compounds like tongkat ali, fenugreek, zinc, and DHEA have also shown some positive effects, with caveats. But many others fail to deliver.

A quick reality check. One of the better researched supplements, ashwagandha, adds about 2 nmol/L, on average [3]. This is similar in size to the natural fluctuation in testosterone you see day to day, and there’s no guarantee you’ll feel any different.

We’ve ranked the most popular testosterone supplements according to the evidence that they actually raise testosterone, regardless of their effects on libido, muscle growth, or general health.
 

Do I need a supplement?

Probably not. Before trying to boost your testosterone, it’s worth knowing whether your levels are actually low. First, check your testosterone and find out what’s normal for your age. If your levels are low and you have symptoms, it’s worth getting medical advice.

Remember a small increase in testosterone doesn’t necessarily mean you’ll feel any different. Levels naturally fluctuate throughout the day and from one day to the next.

If your testosterone is borderline, addressing things like excess weight, poor sleep, or nutritional deficiencies may be a better starting point. Our 6 ways to boost testosterone article explores what actually makes a difference.

But what about supplements? Let’s get to the science.
 

Most promising

1. Ashwagandha (Withania somnifera)

Traditionally used to relieve stress, ashwagandha has also been studied for its effects on testosterone, sleep, and physical performance.

Does ashwagandha increase testosterone?

Yes, modestly. A 2026 review of 23 clinical trials found that ashwagandha increased testosterone by 2 nmol/L, on average, compared with controls [3]. Another meta-analysis found increases of up to 17.3% [4].

Dose studied

Around 600 mg daily of KSM-66 (a branded root extract) for 8–12 weeks [4].

Is ashwagandha safe?

Side effects include stomach upset, diarrhoea, and headaches. Rare cases of liver injury and thyroid dysfunction have been reported. The UK Food Standards Agency is currently reviewing its safety [5]. Avoid it if you have liver, thyroid, or autoimmune disease.

Our verdict: One of the better contenders, as long as you respect the safety precautions.

2. HMB (β-hydroxy-β-methylbutyrate)

HMB is a breakdown product of leucine, an amino acid. It’s popular among gym-goers for its potential to reduce muscle breakdown and aid recovery.

Does HMB increase testosterone?

On paper, yes. A 2025 review of eight studies found that HMB significantly increased testosterone [6]. However, the studies mostly involved active men, results varied considerably, and the review can’t tell us how much testosterone rises in nmol/L. Some trials also combined HMB with creatine or exercise programmes, which may explain some or all of the effect.

Dose studied

Usually around 3 g daily, typically for 6–12 weeks.

Is HMB safe?

It’s generally well tolerated in trials, but longer-term evidence is more limited.

Our verdict: A surprisingly promising contender for active men, with some asterisks.

Some positive results

1. Tongkat ali (Eurycoma longifolia)

Tongkat ali is a herbal extract from Southeast Asia, traditionally used to improve male sexual health.

Does tongkat ali increase testosterone?

A 2022 review of nine studies found that Tongkat ali significantly increased testosterone, especially in men with low testosterone [7]. For example, in one small study, the average increased from 9.7 nmol/L to 13.9 nmol/L [8]. However, results varied considerably, several trials were potentially biased, and the benefits for men with normal testosterone were less convincing. A more recent 2026 review agreed that certain extracts can give a modest lift, but it’s less convincing that this translates to lasting improvements in symptoms [9].

Dose studied

Typically 200–400 mg daily of a standardised extract, for 12 weeks [7,10].

Is tongkat ali safe?

The European Food Safety Authority identified potential DNA damage during animal testing [11]. This doesn’t prove it damages DNA in humans, but it’s one of the concerns.

Our verdict: Promising testosterone results in men with already low levels, but the uncertain safety profile makes it hard to recommend.

2. Fenugreek (Trigonella foenum-graecum)

Often used as a spice in curries, fenugreek is also used for its supposed effects on testosterone.

Does fenugreek increase testosterone?

A 2026 review of 13 clinical trials found a very small increase in testosterone, but no convincing increase in free testosterone [12]. The researchers also rated the evidence as uncertain with some weaknesses in the studies’ methods. In other words, it’s promising, but don’t expect a dramatic boost.

Dose studied

Usually 500–600 mg daily of a standardised extract, typically for 8–12 weeks.

Is fenugreek safe?

Possible side effects include nausea, diarrhoea, and allergic reactions. Fenugreek may also lower blood sugar so take care if you're using diabetes medication.

Our verdict: Some encouraging results but the evidence is too thin to rely on.

3. Zinc

Zinc is an essential mineral involved in testosterone production, sperm development, and immune function.

Does zinc increase testosterone?

A 2023 review of 38 studies found that zinc deficiency is linked to lower testosterone and that supplementation may help restore it [13]. However, many of the studies involved animals. For men already getting enough zinc there's little evidence that taking more will increase testosterone.

How much to take

UK guidance recommends 9.5 mg daily for men, which most can get through their diet. Higher doses may be needed to correct a deficiency.

Is zinc safe?

Too much zinc can interfere with copper absorption, potentially causing anaemia and neurological problems. The NHS advises against taking more than 25 mg daily from supplements, unless recommended by a doctor.

Our verdict: It’s definitely worth correcting a deficiency, otherwise don’t expect extra zinc to boost your testosterone.

4. DHEA

DHEA is a steroid hormone produced by the adrenal glands. Your body then converts it into testosterone and oestrogen. DHEA is a Class C drug. Without authorisation or a valid prescription, possessing, supplying, or manufacturing it is illegal.

Does DHEA increase testosterone?

A 2020 review of 42 clinical trials found that DHEA increased testosterone in men by an average of 0.7 nmol/L, which is hardly impressive [14]. A separate review involving 1,352 older men found there were no meaningful changes in sexual function or quality of life scores [15].

Dose studied

Typically, 50–100 mg daily.

Is DHEA safe?

DHEA can cause acne, mood changes, and hormonal side effects. Long-term use may carry risks, especially for people with hormone-sensitive cancers. It’s classified as a Class C controlled drug in the UK and is banned in competitive sport [16].

Our verdict: Given the tiny boost in testosterone, its safety concerns, and the fact it's a Class C drug, we’d steer clear.

Too little research to tell

These might work, but nobody has done enough good research to say. No evidence isn’t the same as doesn’t work. It just means we don’t know yet.

Shilajit

A 2023 systematic review found just one clinical trial of purified Shilajit [17]. The study reported a 20% increase in testosterone after 90 days, but it was funded by the supplement's manufacturer and hasn't been independently replicated. Raw or unpurified shilajit may contain heavy metals and can interact with some medications [18].

Magnesium

A 2011 study of 30 men found that magnesium supplementation increased total and free testosterone, particularly alongside exercise [19]. However, the study was small, and no larger, high-quality trial has confirmed it.

Boron

One small study involving eight men found that taking boron for a week increased free testosterone [20]. However, the finding hasn't been convincingly replicated, and there's no good evidence of a lasting increase in total testosterone.

Betaine

A 2023 systematic review of testosterone boosters identified betaine as potentially effective in athletes [1]. However, much of the positive evidence comes from small studies examining testosterone responses to exercise, rather than lasting increases in resting testosterone.

Fadogia agrestis

Despite its newfound popularity, there are no published human trials showing that fadogia agrestis increases testosterone. The positive findings come from animal experiments [21], and a study in rats also raised concerns about potentially harmful effects on testicular function [22]. We'd avoid this one for now.

No convincing testosterone benefit

Here the question has been asked and met with mostly a shrug.

Vitamin D

A 2026 meta-analysis found no clear testosterone increase with vitamin D supplementation [23]. The average difference was just 0.47 nmol/L, which could have been due to chance. However, correcting a vitamin D deficiency remains very important for other health reasons, so do replace it if it’s low.

Tribulus terrestris

A 2025 review of ten studies found that eight reported no significant change in testosterone [24]. However, there was some evidence of improved erectile function (see libido section below).

D-aspartic acid

An early study found that D-aspartic acid increased testosterone by 42% after just 12 days. Unfortunately, a 2017 systematic review found that while D-aspartic acid increased testosterone in animal studies, results from the four human studies were inconsistent [25].

Maca and ginseng

Neither have convincing evidence of raising testosterone either, but they may contribute to erectile function and libido, so you’ll find them below.
 

Which supplements are most likely to boost libido?

Both sex drive and erection quality are independent of testosterone. Some supplements do nothing or little for testosterone but may have an impact on libido or erections. Here are the best-documented.

Maca (Lepidium meyenii) – best for sexual desire

A 2026 review found evidence that maca improves libido in men [26]. Earlier trials reported improvements after 8–12 weeks, despite no significant changes in testosterone. The studies are relatively small, but maca may have something to offer for libido. Most trials use 3 g of maca powder for up to four months.

Ashwagandha (Withania somnifera) – best for sexual desire and satisfaction

Two recent trials involving a total of 176 men found that ashwagandha improved orgasmic function, overall sexual satisfaction, and sexual desire after eight weeks [27,28]. It may also improve semen quality [28]. The safety points above still apply.

Tribulus terrestris - best for erections

While Tribulus is unlikely to improve libido or testosterone directly, a 2025 review of eight trials found that Tribulus improved erectile-function scores compared with placebo [29]. The findings are encouraging, although larger, high-quality trials are still needed.

Panax ginseng - best for erections

Ginseng is often marketed as a natural treatment for erectile dysfunction. A Cochrane review concluded it may have a trivial effect on erectile function and sexual satisfaction [30].
 

Are testosterone boosters safe?

Just because something is natural doesn’t mean it’s safe.

In the UK, food supplements are regulated, but unlike medicines, they don’t have to prove they work. Some testosterone boosters have been found to contain undeclared ingredients [31].

Choose reputable manufacturers, look for independent batch testing, and be wary of products that promise dramatic results. Herbal supplements can also cause side effects and interact with medications, so tell your GP or pharmacist what you’re taking.

Can you stack supplements?

Hardly any combinations have been clinically tested, so we’d stick to one at a time. We don’t always know how these ingredients work, so combining several could be risky.
 

The bottom line

Most testosterone boosters don’t live up to the hype. A handful, though, including ashwagandha and tongkat ali show promise, but we don’t always know if these benefits translate into something you’d actually notice.

Before spending money on supplements, it’s worth finding out if your testosterone is low first. A testosterone blood test can help you understand your levels and whether further investigation may be worthwhile.
 

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References
 

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